09.02.2018
Morning prep
OS resets
Farmer carry @60kg x 1 + rotations
Beach volleyball session - morning noon
Started at ~2 hrs of light-moderate to moderate level play. Than some more light-moderate level play. A long day at the beach
Strength session - evening
Movement prep
OS resets
Club chops and swings
BB armbar @12kg x 3 + 3
Practice
Alternating sets for 15 min -
fresh & flawless
Hands & thighs lifts @142kg x 1
Bent press @28kg x 2 + 2
- Bent press 2 + 2: Groove is smooth and tight. The last rep of each set feels a little tired. Haven't timed but I think a 2+2 sets take more than a minute. Need to take a little more time to recover and feel even fresher before those.
- H&T: Need some more weight or reps, these get light.
10.02.2018
Morning prep - beach
OS resets and stuff
Beach volleyball session - part 1 (starting 7:30)
Light-moderate to moderate mixed doubles. Fun play and great company.
Beach volleyball session - part 2 (starting 10:30)
Moderate-high level sets. Good movement, good timing good play, good offense since late in the first sets and throughout. My reception are back where it was and suppose to be (except about third of a set of relapse).
Beer brake
And than another couple of drunk sets... my reception was less on point on these... and my timing...
Lifting
Rest. Over 8 hrs at the beach in great weather.
11.02.2018
Woke up by an emergency phone call. Someone over slept and left 3 people stranded at the beach, I jumped out of bed to help.
Movement prep
OS resets
Had some weight bearing issues on the right leg
BW prying squats
Half-kneeling work and squat patterning
Cleared
Beach volleyball
One set, played awful, crappy timing... I assume combination of fatigue from yesterday, "emergency" wake up procedure and lots of wind...
Bouldering session - noon
~1.5 - 2 hrs. Some new V2, some V3 work. Too fatigued, should have take a day off.
Lifting - evening
Farmer carry @60kg x 2 x 1 1/2
Hands & thighs lift @142kg x 2 x 1 , 2 x 2
12.02.2018
Morning prep
OS resets
Spider-Man crawl
Goblet squat @24kg x 5
Strength session - afternoon
Movement prep
OS resets
Club chops progression -
right HK position was not up to par
Goblet squat @24kg x 5
BB armbar @12kg x 3 + 3
Practice
Alternating sets for 15 min -
fresh & flawless
Hands & thighs lift @142kg x 1
Bent press @32kg x 1 + 1
- Hand & thighs load: I know I said I would add weight, but didn't felt like going up on both lifts the same session.
- Bent press: 32kg x 1 + 1 felt good and smooth. Wrapped my left forearm after first set - to much pain memory taking IQ of the lift itself. Groove felt better after the wrap.