From Spokane
9:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:25am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
9:30am- Training session - PR, 2H SW
3x:
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1
16kg BU FSQ + PR x 1/1
24kg 2H SW x 20
5x:
24kg PR x 3/3
32kg PR x 2/2
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
10:15am - Complete
Notes - Training in Spokane at my girlfriend's house. Brought a 16, 24, and a 32k bell with me from Seattle for this week. Solid day. Feeling really good. Focused on priming the glutes and then very strong active negatives on every single rep. Active negatives I think have a tendency to burn out the reps a bit faster (very fatiguing and demanding I think on the muscles) but my reps are stronger and out of the rack into lockout the bell really explodes. I definitely like this a lot and I am certain this is going to help me on max press attempts. Doing 80% of your max like this for multiple reps should be building an awesome base of strength along with better technique and pressing mechanics. I hope this carries over to the 40kg and then I get that 44kg press soon.
