Sunday, Feb 21st

10:30am
Prep:Z, Brettzel

C&P Ladder:Medium Day
24kg 2sets x(1,2,3) 3sets x (1,2)

4:00pm
-Quick Zhealth, Goblet squats to warm up

Swing Workout:Complete reps w/each sized bell, then repeat adding 5reps
24kg x 5,10,15,20,25
12kg x 5,10,15,20,25
20kg x 5,10,15,20,25
16kg x 5,10,15,20,25

Dbl 24kg Sumo DL 2sets x 10reps

Finshed w/ Hipflexor stretch

Clean and Front Squat Ladders

Warmup: Lots of Z, Body weight squats, Pumps, Bar hangs

Clean & Front Squat: Double 20kg used (about 30sec rest between sets)
(2) 20kg 2sets x (1,2,3) 12reps
(2) 20kg 4sets x (1,2) 12reps

2hand Swings:
32kg 3sets x 15rep

Frog jumps:
Front to back, left to right, up and down x 5reps each

Finished w/ Z, pumps, bar hangs

I have been reading Dan John's book Never Let Go and really enjoying it. Lots of talk about the benefits of the Clean and Front squat either with a barbell or kettlebell. Things felt good, I didn't feel I could keep with 3 rungs on the ladder for 5 sets so I just did 2. Will add more next week. Still have a sharp pain in my lower left lat at times, but no biggie so far.

Deadlift: Cycle #3 Workout #6
32kg 2 x 5rep (warmup)
195lb x 5
185lb x 5

Clean & Press Ladders:
24kg 5 sets x (1,2,3) 30 total each arm
Pullups- 1,2,2 (felt some weird pain in my left lat so only did these on the first set)

Towel Swipes right after to failure

Z health, Bar hangs and Mobility work to start and finish.

Ladders

Warmup:
Z Health
16kg armbars 2/2

Clean and Press Ladders: put weight down after rungs for close to the time it took to do that rung. So 1 left, 1 right, quick rest, 2 left, 2 right, med rest etc.

24kg 5sets x 1+2+3 (30reps each side)

2 Hand swings:
24kg x 15 reps per min for 8min (120 swings)

Left wrist is still giving me a bit of a issue but enjoyed the pressing today. Swings felt crisp.