Monday, November 28, 2016

11/28/16 Monday November 28, 2016 (Press ladder, swings)

8:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

9:15am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:30am- Training session - Press ladder, swings

3x:
20kg FMS TGU, 1/1
48kg DL, 5
20kg BU PR, 1/1

3x:
24kg PR, 5/5
36kg PR, 2/2
32kg PR, 3/3

32kg 2H SW, 20, 15, 10, 5, very limited rest between each set.  50 total reps.

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

10:15am - Complete

Notes - Very slow moving today.  Kind of an odd morning physical-wise, I think it just reflects trying to get back in the groove after being on vacation for Thanksgiving.  Overall, I am pleased with the pressing results today.  My groove is improved, and I really noticed it on the sets of 3 with the 32kg, following pressing the 36kg.  The 32kg is now an extremely strong weight for me and one I feel I am continuing to increasingly dominate.  Obviously I can always get better (more reps, more sets) and that is the fun in this.  But, I see the progress that has been made and how that weight feels now compared to before, and I appreciate the improvements and the confidence that comes with gripping that bell now.