8:30am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
9:00am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:45am- Training session - 32kg PR, DB 32kgs FSQ
3x:
BU TGU, 12kg, 1/1
40kg GSq, 5 (bell up 44kg, 48kg for set 2, 3)
BU PR, 20kg, 1/1
32kg PR, 4/4
DB 32kgs FSQ, 4 (realized I needed to drop to sets of 3)
4x:
32kg PR, 3/3
DB 32kgs FSQ, 3
16 total reps each arm 32kg military PR
16 total reps DB 32kgs FSQ (think that was a PR)
48kg 2H SW, 10, x 3 (supposed to do 5 sets but ran out of time)
10:30am - Complete
Notes - Interesting day, and makes me feel better about where I am at in training overall after being slightly dissapointed yesterday after not being able to press the 40kg on my R side (again). To be able to pass the SFG snatch test with 100 reps with the 24kg in 5 minutes and then the next day be military pressing the 32kg for sets of 3 or 4, and then be double front squatting two 32s in a very controlled and solid fashion, I have to be grateful for where I am at. Yes my conditioning could be better. I have put on a lot of size this year, honestly a lot of muscle, and my conditioning has suffered a bit. But it's still pretty damn good. On the other hand, I'd like to be able to say I am already able to press the beast 48kg which is my 1/2 bodyweight press, therefore know I will go into the SFG2 weekend and pass that test. But that is not the case. On a great day right now I could press the 44kg with my left, and the 40kg on my right (got to keep working those restrictions on the R side). I know the 48kg is not going up today. I have one month until testing - 4 weeks to the day. I know I just need to keep going, one day at a time, brick by brick, and I will get there eventually. Need to keep being smart and really focusing on technique and paying attention to how my body is responding. Today, I seriously focused on my press groove, really tried to get tight, and really tried to use my glutes and my lats to press those bells. I really got some great reps with the 32kg, particularly on the R side, and I think recaptured a little bit of what I didn't seem to have yesterday when pressing the 40kg. All in all, pleased, and grateful. Also as one aside, trying to goblet squat the 44 and 48kg was a bitch. Will have to ask Kevin how the hell you get the bells off the ground and into the rack effectively.
