Had an 0800 meeting this morning. Hoped to train right after that as I joined the webex from home despite it being 30F outside. However, a colleague did some maintenance on the software we run as SaaS for customers last night and there was some fall out that kept me busy for a while after the meeting. I didn't get to training until 1406.
Performance Preparation
Original Strength Reset
- Cross Crawl - 20 per side
- Crocodile Breathing - 2 minutes
- Head Nods - 20 reps
- Rolling - 4 reps left and right first leading w/ arms then legs
- Rocking - 20 reps
- Crawling - 3 minutes
1 Arm Bar per side, 1 minute each w/ 25 lbs.
6 Minute Abs
6 Minute Abs
- Myotatic Crunch 1 x 10
- Cat Vomit Exercise 1 x 10
Simple and Sinister
- One Hand Kettlebell Swings L, R x 10 x 35 lbs
- One Hand Kettlebell Swings L, R, L, R, L, R x 10 x 44 lbs
- One Hand Kettlebell Swings L, R x 10 x 35 lbs
- Turkish Get Ups L, R, L, R x 1 x 35 lbs
- Turkish Get Ups L, R, L, R x 1 x 44 lbs L, R
- Turkish Get Ups L, R x 1 x 35 lbs L, R
It was warmer by the time I got started, probably around 50F with a light breeze. Did my performance prep including some direct ab work that I haven't done for nine days. Was nice and warmed up and ready to hit the main training after prepping for 23:44.
Did two more sets of swings with the 44lb bell. Felt good. In fact it felt easy. I can probably do another two sets at 44lbs but I'll be patient and stay with this set and weight scheme for a couple more sessions. My right arm is still a little shaky holding the 44lb bell on get ups. No increase in sets w/ the 44 for this movement yet. I'll just stay here until I'm solid. Total kettlebell time 20:55. I got in 9324 steps yesterday.
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