8:15am - 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
16kg TGUs, 1/1, x 2
20kg BUP, 2/2
5x:
DB 20kg SS PR, 4
28kg 2H SW, 10
20 DB SS PR
50 reps swings
Rocking
Indian clubs - 5 minutes
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:30am- Training session - DB 20kg SS PR, 28kg 2H SW16kg TGUs, 1/1, x 2
20kg BUP, 2/2
5x:
DB 20kg SS PR, 4
28kg 2H SW, 10
20 DB SS PR
50 reps swings
Rocking
Indian clubs - 5 minutes
9:00am - Complete
Notes - Very solid today. Going up in press weight to the 20kg, and up in swings to the 28kg. Feeling a little tight in the low back, it's a case of needing to do more corrective work for sure as I have not spent as much time on mobility the last 5 days or so and it is catching up to me. Hamstrings are a bit tight. Spent some time working on things this morning and will do more tonight. I did get in a nice 1-hour walk yesterday evening at Greenlake. Lots of walking, has been really good resetting the body. Overhead position is dramatically improved, I am really noticing that on the TGUs and presses. Some good things happening but have to keep a focus on the mobility work particularly the hips, abductors etc. with the Pain Free exercises.
Notes - Very solid today. Going up in press weight to the 20kg, and up in swings to the 28kg. Feeling a little tight in the low back, it's a case of needing to do more corrective work for sure as I have not spent as much time on mobility the last 5 days or so and it is catching up to me. Hamstrings are a bit tight. Spent some time working on things this morning and will do more tonight. I did get in a nice 1-hour walk yesterday evening at Greenlake. Lots of walking, has been really good resetting the body. Overhead position is dramatically improved, I am really noticing that on the TGUs and presses. Some good things happening but have to keep a focus on the mobility work particularly the hips, abductors etc. with the Pain Free exercises.
