6_24_ Tues Trap Bar DL,, KB bench bar, KB Press, Misc

30 min Z Health outside in the yard---ah, sunlight!!!
worked on seated 6 pos ankle circles
need to free up rt ankle more
lunge positions, lots of rotation
working on lumbar rot with BR visualization

Dave Barr pre session drink
1 scoop hydro pro
1 scoop surge
6 gm BCAAS
5 gm creatine
1 L water
consume 15 min before training (if no meal within 2 hours)

8o F in garage
music--Jagermiester tour mix

Circuit style

I Trap BarDL
---really working on bone rhtyhm (BR) and rt ankle movement
warm up
275 X 1,1,1,1,1 cluster style
275 x 1,1,1,1
295 x 1,1,1
295 x 1,1,1

II KB bench
hang a 16kg KB off each end of the bar with blue jump stretch bands
focus on slower ecc, fast conc
bar becomes very unstable

X 7
x 8
x 6
x8--but speed was slower

III KB RE press--lunge position, KB in opposite hand from leg (so rt leg in front, L hand press)
fast speed, little tension
16kg x 7/7/2 (L/R/L) --adding more volume to weaker Left side
16 x 8/8/3
16 x 7/7/3

Misc work toward end
"grappler style" 1 arm row
95 lbs X 7/7
95 x 12/12

1 arm KB towel hammer curls
16 kg x 8/8
16 kg x 8/8

Overhead, laying down, KB 2 hand ext
16kg x 8
24 kg x 6

KB crush 2 hand floor press
24 kg X 13 FAST

total time about 55 min