Dec 19th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP Medium day (16kg) :
C&P and rows : 3 x 1,2 ladders
S&S style swings 10 x 10 (28kg)
I felt tired today so dropped the weight and ladders.
Dec 20th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP variety day :
TGU 5x1 (32kg)
C&J practice (Double 16kg)
Tired again today, I think the Heavy day with a 28kg is taking more than its giving. 3 x 1,2,3 feels ok but 5 x 1,2,3 is pushing my limits.
I was planning to do TGU's with the 24kg, but after the warm up I decided to stay with the 32kg. Even in a tired state the 32kg felt comfortable I was working at roughly 75% effort.
Dec 21st
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg), Halos x 10.
ROP Heavy day (28kg) :
C&P and rows : 5 x 1,2,3 ladders
S&S style swings 4 x 10 (40kg), 6x10 (32kg)
Despite my caution I pushed for 5 sets again, on evaluation this is too much at this stage with the 28kg bell. I've been reading 'Easy Strength' (repeatedly) over the lat 2 weeks and decided to follow Easy Strength with KB's (QIII) going forward. Reasons being:
1) My cricket season starts in May and I'm looking for an easy training plan to build strength for pre and during season.
2). C&P I've found to have great carry over for throwing and hitting strength/power. I can drop the ROP ladder in to Easy Strength but reduce the ladders to 3, so not pushing ladders 4 & 5
.
3.) The sessions will be shorted than the ROP session, with less volume.
4.) I can incorporate Swings, snatches, and C&J's.
5). As Dan John says, it's repeatable!
My first session starts tonight
