Tuesday, February 16, 2016

2/16/16 Tuesday February 16, 2016 (heavy CL, DB FSQ, 1H SW)

7:10am - belly breathing, Primal Move practice - 20 minutes

7:30am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:15am- Training session - CL 40kg, superset DB FSQ 24kgs, 1H SW 20kg

2x:
20kg TGU w 5/5 windmills
32kg GSQ x 5

Loaded CL 40kg, 1/1, x 3

4x superset (up from 3x last week):
DB FSQ 24kgs, 5
1H SW 20kg, 10/10

20 DB FSQ
80 1H total

2H SW 24kg, 15

8:45am - Complete

Notes - Very good training session particularly noting on the backs of training yesterday, since this is a compressed week.  Sleep was ok, my son woke me up in the middle of the night as he has been doing so that threw things off a little bit.  Overall this is very encouraging.  That first heavy clean with the 40kg really gets your attention. Didn't get a great clean with the L on my first attempt, and you just can't have that.  Really tried to focus on getting tight everywhere and getting a good swing and using the hips.  I had several good cleans to finish out that practice.  Squats were very strong.  Double 24s not feeling heavy at all.  Very confident that if the programming called for it I could be doing sets of double 32s.  Now I need a very good 48 hours of recovery to get ready for heavy pressing with the 28kg on Thursday morning.

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