Monday, July 27, 2015

7/27/15 Monday July 27, 2015 (DB 16kg SS PR, 24kg 2H SW)

7:35am - belly breathing, lacrosse ball, soft tissue work, OS resets, hamstring stretches  - 60 minutes

8:35am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:50am- Training session - DB 16kg SS PR, 24kg 2H SW

2x:
16kg TGUs, 1/1, x 2

5x:
DB 16kg SS PR, 5
24kg 2H SW, 10

25 DB SS PR
50 reps swings

Rocking

9:20am - Complete

Notes - Good start to the new cycle other than I was very tired waking up, no surprise as it has been a series of late nights and not enough sleep for the last 3-4 days.  Good technique on these lifts, things felt good, nice to press a bit.  I focused on squeezing the glutes and trying to press off that base, and keeping tight in the abs.