6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - 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 20kg with 3 presses and rotations, 1/1
7:00am- Training session - PR ladder 28/32/40kg, 36kg 2H SW
2x:
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
3x:
28kg PR x 3/3
Pull-up x 1
32kg PR x 2/2
Pull-up x 1
40kg PR x 1/1 (fail on R on first set, rested, got the rep, no more fails)
Pull-up x 1
36kg 2H SW x 10, x 8 sets (took me 11 minutes)
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:10am - Complete
Notes - So an interesting day, with a number of observations. First off, Monday mornings are hard. This is something consistent I notice. I am not at my strongest on Monday mornings. This may be something for Kevin and me to take into consideration in future program planning. I seem to warm up over the course of the week and my best days tend to be a Wed or a Friday morning. I like Saturdays as well but also like keeping those to more of a ballistic focus, shorter due to time with my kids. I did a yin yoga class on Sunday night, which was very good, but I think I also stretched out my right shoulder, bicep, a bit and I think that ended up showing up a bit today and the bicep is tight. Or it could have been from the fail on my first 40kg attempt on the R. Bad clean, bell did not go straight up out of the clean but went out, and then from there I was not getting it overhead. I carefully abandoned the press and then spent a lot of time trying to re group which pushed out my overall session at least 20 or so minutes longer than normal, due to having to psych up for every subsequent 40kg lift on the R side. I was able to get each rep, safely, and I did so by trying to get tighter in the set up, deep inhale into the hole, and driving harder with the hips into lockout, keeping the bell close. From there it was use the lat and stay tight. That was all good and I learned some things today, but the first fail took something out of me for sure. Mentally it sure is challenging when you fail a lift, particularly early in a session. The swings at the end were very good and some technique changes there in terms of playing chicken with the bell, really pushing the hips back, exploding out of the hole, bracing for the punch are really helping. I am also experimenting with just a very slight increase in width to presses and swings. Maybe a half inch or so on each leg. It's subtle but I feel more stable and I feel like I have a little more power.
