8:05am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2
2x:
SL glute bridges, 8/8
48kg DL, 8
Set of doubles of BU PR or BU FSQ with the 20kg before each swing set
3x:
SW 3, park, SW 3, park, SW 3, park
SW 4, park, SW 4, park, SW 4, park, SW 4, park,
SW 5, park, SW 5, park, SW 5, park, SW 5, park, SW 5, park
Total reps -
2+2 20kg BU FSQ, 4+4 20kg BU PR
50+50+50 2H SW with 28kg
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:20am- Training session - 48kg DL, 20kg BU FSQ / BU PR, 28kg 2H SW HSP2x:
SL glute bridges, 8/8
48kg DL, 8
Set of doubles of BU PR or BU FSQ with the 20kg before each swing set
3x:
SW 3, park, SW 3, park, SW 3, park
SW 4, park, SW 4, park, SW 4, park, SW 4, park,
SW 5, park, SW 5, park, SW 5, park, SW 5, park, SW 5, park
2+2 20kg BU FSQ, 4+4 20kg BU PR
50+50+50 2H SW with 28kg
9:00am - Complete
4-5pm - Kinetics rehab session
Notes - Solid work today other than it took for absolutely ever to get warmed up. Dealing with the impact of being out of town and a lack of sleep last week, it is taking several days to try and get back into the groove and feeling ready to train fully. With all of that said this was one of the more productive sessions in some time, feeling very good with the technique on the DLs, I could really feel my feet pushing into the floor, quick hips, these were good and much better than what I was doing with Kevin on Friday so good improvement. Swings were strong, working on getting a good float on every rep, liked how this went. Good volume too to get 150 swings in with the 28kg. Tracking along nicely. Good session with Kinetics in the afternoon, just have to keep putting one foot in front of the other and trying to get better every day.
4-5pm - Kinetics rehab session
Notes - Solid work today other than it took for absolutely ever to get warmed up. Dealing with the impact of being out of town and a lack of sleep last week, it is taking several days to try and get back into the groove and feeling ready to train fully. With all of that said this was one of the more productive sessions in some time, feeling very good with the technique on the DLs, I could really feel my feet pushing into the floor, quick hips, these were good and much better than what I was doing with Kevin on Friday so good improvement. Swings were strong, working on getting a good float on every rep, liked how this went. Good volume too to get 150 swings in with the 28kg. Tracking along nicely. Good session with Kinetics in the afternoon, just have to keep putting one foot in front of the other and trying to get better every day.
