YESTERDAY'S WORKOUT AND MY MORNING CUP O' JOE.

WARM UP (Yesterday)

3 Dbl 16 Kg Bent Rows
3 Dbl 16 Kg Front Squats
3 Dbl 16 Kg Military Presses
3 Pumps
X 3 Rounds

STRENGTH

A1) Dbl 24 Kg Military Press 5x5
A2) Dbl 24 Kg Bent Row 5x5
B1) Dbl 24 Kg Front Squats 5x5
B2) 24 Kg TGU 4x5/5
"Cup O' Joe" CONDITIONING (Today)

A1) 50,40,30,20,10 Swings w/ 32 Kg
A2) 10, 20 ,30, 40, 50 Sledgehammer Tire Chops w/ 8lb Hammer

COMMENTS

* I'm getting a lot deeper in my front squats, which means my hip flexibility is improving. I haven't felt any strain in my lower back since going heavy on these, which is good. I can attribute that to staying tight during the eccentric part of the life and snapping my hips forward at the top of the lift.

* My TGUs are feeling really strong. I feel I'm right on the threshold of the 5th set.

FLOO PRESS? I'D RATHER OVER HEAD PRESS.

WARM UP

10 min of kettlebell "free style" w/ walking w/ 2x16kg locked out over head (used 16kg for the free style)

STRENGTH

A1) KB Floor Press 3x5w/ 2x24kg & 2x5 w/ 2x31 kg (gripped two 7kg w/ each 24kg)
A2) KB Bent Row 5x5 w/ 2x24kg

B1) Dbl Front Sqt 5x5 w/ 2x24kg
B2) Dbl Snatch 5x5 w/ 2x16kg

C1) Dbl Windmill 5x5 w/ 2x24kg

COOL DOWN

Walked Jack to the park and did 5x5 Hindu Push Ups and 5/5x5 Sampson Stretch

Stretching and Foam Roll when I got home.

COMMENTS

* Didn't really get into the floor press. It's not one of the lifts taught at the RKC so I'm going throw it out and stick to overhead press variations.

* The Dbl Front Sqts w/ the 24 were hard, but I know they will make me stronger. Think I'll use them as a warm up when I go back to ROP.

*Dbl Windmills rocked, but really need to focus on TGUs