Speed Press day

This past few months has deepened my understanding of training. Having not trained with KB's or bodyweight with goals in mind for years I needed this. The biggest difference is my level of discipline and commitment. I understand the goal, the process to achieving the goal, the work required and the patience necessary to see things through. Crucial is being healthy as my number 1 goal is leading from the front as a professional and taking care of my family. So, today I was back at it, learning, training, observing, studying, adjusting, and just plain and simply getting stronger!

24 + purple mini 3x8 R

24 + purple mini 3x8 L

Done on the 30 second mark. approximately 9-10 sec/rep

Weighted pull-up
16kg/3x5

First in weeks with weight. Have the shoulders in a much better place due to all The little things, roll, stretch, strengthen and regularly if not daily.

Cleans
40/4/4 x 4 with pause.

Ring Dips
8x4

Really deep as if in MU position, driving through palm external rotation and adduction. Awesome

Clubbell Arm cast
15/10/10
20/8/8
25/5/5 x 2 PR

Wobbly but good for interconnectedness of all the elements of pressing and pulling, and snatch.

Front lever to L: 1 x 2
Toes2Bar to L: 3 x1

Accessory:
Giant set all w/ 25lbs DBs, 8 reps each x3
Lateral delts
Rear delts
Bicep curl DB
Tricep kickbacks