3:15pm - 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
3:30pm- Training session - 24kg SN breath ladder
3x:
24kg half TGU, 1/1
48kg DL, 5
Head to Greenlake
Stretch overhead on pullup rings
24kg 2H SW, 10
24kg SN breath ladder (up from 20kg)
SN 1/1, 1 breath
SN 2/2, 2 breath
SN 4/4, 4 breath
SN 5/5, 5 breath
SN 6/6, 6 breath
SN 7/7, 7 breath
SN 8/8, 8 breath
SN 9/9, 9 breath
24kg 2H SW, 20
4:15pm - Complete
45 minute walk around Greenlake
5:00pm Finish
Notes - This was good stuff. I went into this thinking I was going to go up to 9/9 and stop, and not try to do the 10/10 final set given that I had jumped up to the 24kg from the 20kg, this is the end of the cycle etc. but once I was in it I decided fuck it and went for it. That was definitely a challenge, but glad I pushed myself, I stayed safe. I have a deep tissue massage tomorrow, great timing, backoff week next week. Main thing I want to address is a tight R biceps tendon, tricep is involved, which is putting some pressure on my elbow. The bicep and tricep are responding very well to lacrosse ball work and I think a massage will be very good. Pushed it hard during this cycle, made some really nice gains and moving in a positive direction.
