Sunday fun day

Indoors this morning with the thought of rain interfering w/the session and getting the bells wet (aka rusty). BUT a good opportunity to play w/the equipment we don't tote down to the ocean front on Sundays. The session was 'circuit or interval' training and consisted of:

*4 sets of DL (deadlifts) in reps of 5 - 1 set being at 275 lbs the other 3 @ 225 lbs.

*100 swings w/40 kg broken into 30/30/20/20

*10' 4" slosh pipe holds for about 3 go's - playing w/presses (behind & front - no forward motion of head when behind) OH squats and sloshing

*@50 lb sandbag 'get ups' for 3 sets 3 reps/per - 1st over shoulder - alternating per, 2nd in OH snatch line (not suggested too much on wrists) and 3rd in rack or spider/zercher position - all maintaining center 'plum line' position w/no tilt/favor away from loaded side

*quite a bit of kicking up into handstands trying to maintain a balance position off wall combined with -

*hanging L-sits off bar pulling into front lever tuck extending back into L-sit for 5, 5, 4, 3, 3, 2

Good day! :)

Mon/Thurs

Nice early morning w/a bit of time to kill. Chance to journal up for Monday and Thursday session this week.  Both quite simple (seems to be the way workouts are going recently):

Monday ~ 5 sets of 5 reps for complete dead start chins & korean dips.  The bar at the Y works to be the perfect height of being to get full extension of arms to grip w/feet flat on the floor, making dead starts easy to go at.  Following the 5 for 5 was the bodyweight S&C class with the standard conditioning drills of mountain climbers w/towels on hardwood, straddle-pikes, burpees, slo mo lunges to standing sidekicks, rolls to squat thrusts, shoulder mobility work on wall, etc)

Thursday ~ Tried Franz's session he mentioned on FB earlier in the week. 2 24 kg kettlebells for double snatches - pulling down followed by double press. 5 rung ladder of 1, 2, 3 in each rung. Thought I was going to go to 4 perhaps even 5 - HA! that didn't happen....perhaps soon :) Finished w/about 10 minutes worth of popping up into handstands trying to gain stability off the wall, windmills w/O bar (2 sets of 3 per side) & slosh pipe play - 10' 4" pipe for holds, presses, sloshes, and OH squats.

Interesting to read Mark Rif's blog and notice he too is having better recovery w/a arginine product.  I too think this is a fantastic recovery supplement and have been routinely cycling it in 6 week intervals....

Recap

Not a strong enough opportunity to journal since last Sunday, but a bit of Recap would be:

Sunday ~ Another day at the pull up gazebo at 'hospitals' break near the cove in La Jolla. Primarily focused on straight legged pulls to the hip line and front lever progressions, combined with double 32 kg kettlebell front squats. Thrown in the mix were some single loaded 32 kg squats, bulgarian bag halos and swings to OH lat pullover, and handstand kick ups 5 at a time. Worked in sets of 6-10 for the bar x 6-7 sets, 5 laddered down to 1 x 2 on double fronts, 5 per x 2 on single load squat, 8-10 per on halos, 20-25 on OH bb swings. Threw in some fun pulls and double 20 kg clean & bottoms up presses (BUP).

Monday ~ Got in late to the Y prior to class, but really got quite a few nice front lever progressions, and 2 one handed pulls on R - 1 1/2 on L. Bodyweight class focused more on mobility/flexibility.

Tuesday ~ sucked w/the worse headache from 4 a.m. - 8 p.m. that I have had in a while. And more than likely my own stupidity for rushing through 'wheels' or full body bridges/neck bridges w/0 paying close enough attention to form along w/showing (doh) things not do & sleeping incorrectly to compound it :(

Wednesday ~ Felt 180% better than Tuesday and knocked down a 5 rung ladder of 2, 4, 6, 8, 10 double 16 kg snatches within a 20 minute time point.

Thursday ~ Quite easy with 70 lb dumbbell incline press for 5 reps x 5 sets

Friday ~ had nice energy in between a client cancellation at 8 a.m. and went for 5 sets of 3 reps w/a 225 lb Deadlift (DL) following each set with double 24 kg clean & press x 3. The evening brought some playtime w/the kids for L-sits, stretches and handstands.

Sunday ~ Is DLS time but perfect down in the grass by the ocean for 20 kg warm ups of arm bar-TGU-gladiator press-windmill-OH squat and back w/eyes closed for stronger awareness x 3 sets per arm. Followed by a 5 rung ladder of double 24 kg snatches with 3 sets in one rung of 2, 4, 6. Fooled around w/a 7, 6, 5, 4, 3, 2 L-sit to spider push up, some 16 lb sledgehammer halos, 3 sets per of 24 kg press w/lateral extension stabilization of hammer x 3 reps per, and 2 failed attempts at double 20 kg BUP (but nice solid BU cleans :)