Friday, December 2, 2016

12/2/16 Friday December 2, 2016 (32kg max rep PR, 2H SW)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 minutes (needed extra time)

7:00am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:15am- Training session - 32kg max rep PR, 2H SW

3x:
20kg TGU, 1/1
48kg DL, 5
24kg BU PR, 1/1

32kg loaded CL, 1/1 (warm up)

44kg loaded CL, 1/1
32kg PR, 6/6 (PR)

44kg loaded CL, 1/1
32kg PR, 5/5

44kg loaded CL, 1/1
32kg PR, 5/5

32kg 2H SW, 10
44kg 2H SW, 5
32kg 2H SW, 15
44kg 2H SW, 5
32kg 2H SW, 20
44kg 2H SW, 5

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

8:00am - Complete

Notes - Very good session today.  Noticed late yesterday afternoon that the L biceps tendon and forearm were quite tight.  I think that may have been from 1H SW on Wednesday, I am not sure, but things are a little off there.  Was also out with coworkers in the evening so did not go into the session in the best spot to set up a huge performance.  Was being fairly deliberate with technique particularly on the 44kg CL given that.  Ultimately was a very good session, and I got a max rep press with the 32kg, hitting 6 reps on each side on the first of 3 sets.  Never done that before, so that was cool.   Didn't notice the biceps at all on 2H SW, that is a good lift for me almost always, and almost any weight.