9:55am - 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
2x:
20kg half TGU, 1/1
20kg TK PR, 5/5
32kg GSq, 5
28kg PR, 2/2, x 10
20 total presses per arm (up from 1/1 x 12 last week)
5 minutes AMRAP:
20kg 2H SW
40/30/30/40 - 140 reps
(up from 30/30/30/38 - 128 reps last week)
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
10:10am - Training session - PR 28kg, 2H SW 20kg2x:
20kg half TGU, 1/1
20kg TK PR, 5/5
32kg GSq, 5
28kg PR, 2/2, x 10
20 total presses per arm (up from 1/1 x 12 last week)
5 minutes AMRAP:
20kg 2H SW
40/30/30/40 - 140 reps
(up from 30/30/30/38 - 128 reps last week)
10:45am - Complete
Notes - Solid day today. Slept in to get some additional rest as I had a long weekend on Saturday night and Sunday and was feeling like I needed it. Very good presses. Things got a little bit tougher on the 8th out of 10 sets for the 2nd reps, actually only on the R arm, L was very good. R trap and pec have been a bit tight, needed a lot of lacrosse ball work in the warm-ups, so this is more a mobility issue than anything. But the presses were still very good and definitely no where near failure, and no comprising strict form. It also was nice to see a little improvement in the 20kg 5 minute swing test. Those probably are not great numbers for most people, but I will keep working on it.
Notes - Solid day today. Slept in to get some additional rest as I had a long weekend on Saturday night and Sunday and was feeling like I needed it. Very good presses. Things got a little bit tougher on the 8th out of 10 sets for the 2nd reps, actually only on the R arm, L was very good. R trap and pec have been a bit tight, needed a lot of lacrosse ball work in the warm-ups, so this is more a mobility issue than anything. But the presses were still very good and definitely no where near failure, and no comprising strict form. It also was nice to see a little improvement in the 20kg 5 minute swing test. Those probably are not great numbers for most people, but I will keep working on it.
