7:00am - 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 bridge, 8
48kg DL, 8
Warm up those glutes
5x:
DB 20kg FSQ, 5
25 reps DB FSQ
After each set, either crawling on the ground, or walking cross crawls, or a back bridge
5x:
24kg 2H SW, 15
75 reps swings
Rocking
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:15am- Training session - DB 20kg FSQ, 24kg 2H SW HSP2x:
SL glute bridge, 8
48kg DL, 8
Warm up those glutes
5x:
DB 20kg FSQ, 5
25 reps DB FSQ
After each set, either crawling on the ground, or walking cross crawls, or a back bridge
5x:
24kg 2H SW, 15
75 reps swings
Rocking
7:50am - Complete
Notes - Big day, Not insignificant, and I am on the comeback trail here in a major way. First time squatting in months, I think I went about this in a positive way, good warm ups, tried to fire the glutes up with several prep movements, and then tried to use the time between squat sets to keep moving, especially for the hips. Finished with swings, decided to do some longer rep sets with the lighter bell, just keeping that hip hinge going with the focus on great technique, power on every rep. This was a really exciting day for me.
Notes - Big day, Not insignificant, and I am on the comeback trail here in a major way. First time squatting in months, I think I went about this in a positive way, good warm ups, tried to fire the glutes up with several prep movements, and then tried to use the time between squat sets to keep moving, especially for the hips. Finished with swings, decided to do some longer rep sets with the lighter bell, just keeping that hip hinge going with the focus on great technique, power on every rep. This was a really exciting day for me.
