12/22 Had to back off the KB work for a couple days. Ever since I go sloppy on snatches a couple weeks ago, it has stayed fired up. Spent alot of time doing hypers, activations, planks and bird dogs. 12/23 -15 mins stepmill constant climg -Activations to start -Various Mcgill style planks, birddogs, stir the pot. Did a round pre training and one post. The round was 3 exercises perx3 rounds pre and 3 rounds post -Bench. Tempo work again but varied it this time for 3 rounds of each with: 1/Wide press tempo 5 sec lower, 5 sec hold at chest 2/Narrowed grip some. Same tempo but used softee pad. After hold at chest, let it sink and relax on pad 3/ Used assistance on close grip with same tempos -Decline pushups 4 rounds -MAG grip heavy pulldowns 6 setsx6 heavy -Bell rows for 3 rounds. Got froggy on last round with 150lber for a set of 20 per arm. Not bad at all. Thought I would be gassed on this but not at all. Guess all the Kb work has kept my cardio good -Bell curls with holds 3 rounds -Band over head tricep ext. 4x15ish, 5 sec tempo on both end Spud
2025-12-23 00:00:00 -0500
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