6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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
6:50am- Training session - PR ladder 28/32/40kg, 40kg 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
4x:
28kg PR x 3/3
Pull-up x 1
32kg PR x 2/2
Pull-up x 1
40kg PR x 1/1
Pull-up x 1
40kg 2H SW x 10, x 5 sets
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
7:50am - Complete
Notes - Really, really pleased with this training session. Things have turned up the last week and I am grateful. Probably a combination of a number of things, I would guess: better sleep, less stress at work, body getting used to heavier loads again with pressing / swings, slight tweaks in technique (deeper inhale into hole, getting tight, glutes tight with the bell going into the clean position, etc.). Feet ever so slightly wider is helping too. Need to continue to keep the hip flexors as loose as possible. In any event, 4 sets of ladders, getting every rep with the 40kg was very encouraging. Last set, R side was tough, it was a 90% plus effort, maybe 95%, but I kept good form and grinded through the sticking point. It's a big deal for me mentally to get these reps with the 40kg. The hope is that eventually I can make the 40kg feel like the 36kg, where I know it's going up every time, I don't have to psych out, etc. In any event, really happy with how this turned out today.
