johnbeamon

All @12kg
R-phase warmup, 5min alt TGU (1R BU)
6x1+2+3 CP, one ladder on each side BU
- 4x1 pullups and 2x2 single-bell front squats
- 2x 4-touches and some pumps
18 SW/min x 10
cool down and stretch

Single pullups felt good. Swings left me sweaty and winded, but in a good way. In the evening, did a single CP ladder on each side at 16kg. A couple 12kg snatches, a couple 12kg windmills. 1 BU CP ladder each workout will improve my grip and stability...

Began Jay's Shoulder Shock and Swing Volume in earnest this week.

All @12kg unless noted
R-phase drills, pumps, halos
5min alt TGU, a couple BU
5x1+2+3 CP ea
- 3x1 Pullups (under and neutral)
- 2x2 Front Squats + 16kg
- pumps and cossacks during recovery
15/min x 10min swings, mostly OA, mostly L
cool down and stretch

I've also been working out at home these last 3wks or so, pressing and squatting to remedy my back...

Had a press day scheduled for Friday, skipped it. Been dealing with a lower back issue, left side only. I can tilt my head to the right and make the left small of my back pinch. Needed to isolate this and rest it. A little better now.

Been considering rebooting with Jay's press ladder and swing volume plan, plus reintroducing pullups. I'm currently at 48 CP per arm and 120 swings per day, mostly single-arm. Single front squats are still shaky on the left, plus this lumbar problem....

Swing day, oh boy!

Did single front squats yesterday instead of 16+12 doubles. Reps and depth bothered my knees. Do doubles today.

R-phase neural warmup: wrists, elbows, T-spine, knees, hips
10ea wall squats and pumps
All @16kg
5min TGU alt
3 sets
- 10 2hSW + 15 1hSW ea (got 20 ONCE)
- 3 FSQ + 12kg
- mountain climbers, pumps and 4-touches for recovery
cool down and stretch

Tried to do 20 1hSW. Made it once....

R-phase neural warmup, wall squats, windmills, pumps
All @12kg
5min alt TGUs
7x 1+2+3 C&P, plus a few spares with 16kg
3x 3 single-bell front squats
(forgot single FSQ were tomorrow. Will do double-bell FSQ tomorrow instead.)
recoveries: Cossacks, pumps, 4-touches

cool down and stretch, ice

Was sore from Monday night's Z-Health session until tonight's workout. Was less sore after exercise and ice.