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:
16kg TGU, 1/1
48kg DL, 5
3x:
24kg 2H SW, 10
DB 20kg FSQ, 3
24kg 2H SW, 10
DB 20kg FSQ, 5
24kg 2H SW, 10
DB 20kg FSQ, 7
24kg 2H SW, 10
100 24kg 2H SW (50 28kg 2H SW Wed)
45 DB 20kg FSQ (up from 30 DB 20kg FSQ Wed)
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 and 24kg 2H SW complex2x:
16kg TGU, 1/1
48kg DL, 5
3x:
24kg 2H SW, 10
DB 20kg FSQ, 3
24kg 2H SW, 10
DB 20kg FSQ, 5
24kg 2H SW, 10
DB 20kg FSQ, 7
24kg 2H SW, 10
100 24kg 2H SW (50 28kg 2H SW Wed)
45 DB 20kg FSQ (up from 30 DB 20kg FSQ Wed)
7:40am - Complete
7:45-8:30am - Kinetics appt
Notes - This was an outstanding day, best I have enjoyed in several weeks and I am very appreciative. The work at Kinetics this week really helped open up my shoulders in a major way, I am nearly shocked at the improvement and so was the Kinetic staff today. I guess I just was very locked up. In any event, great training session, everything very strong today. I can tell a real difference in my shoulders doing halos and light get-ups and this quite encouraging. Going to stay focused on these prehab / rehab drills. Looking to just stay with 2H SW and DB FSQ next week, not evening going to mess around with it. Going to start Monday with 2, 3, 5 ladders for reps with the DB 24kgs and see how that feels. After this week, should feel pretty good I think.
7:45-8:30am - Kinetics appt
Notes - This was an outstanding day, best I have enjoyed in several weeks and I am very appreciative. The work at Kinetics this week really helped open up my shoulders in a major way, I am nearly shocked at the improvement and so was the Kinetic staff today. I guess I just was very locked up. In any event, great training session, everything very strong today. I can tell a real difference in my shoulders doing halos and light get-ups and this quite encouraging. Going to stay focused on these prehab / rehab drills. Looking to just stay with 2H SW and DB FSQ next week, not evening going to mess around with it. Going to start Monday with 2, 3, 5 ladders for reps with the DB 24kgs and see how that feels. After this week, should feel pretty good I think.
