A VERY heavy training session....

Lots of singles with the CoC 1.5 (almost closed the CoC 2 with both hands - not bad for only a few weeks worth of gripper training), then 2 sets of 3 each side with 15 lbs on front levering to face.

Grip work was followed by 1x5 L/R with 130 lb kb in Cleans + FSQs (five cleans then 5 FSQs). Max Shank stated on his blog that he noticed a strong abdominal bracing effect doing these, and Adam Glass also is a proponent of them. They do the trick. Do them. Period.

Next was TGU training with roll-to-press with 175 for a cycle of 3 singles L/R, then a cycle of 2 singles L/R. I have returned to Josef's Titan Challenge, using v.2. Gave getting a full rep with the 175, and made it to standing with the iron overhead, but it was too much to get it back down. That was the first time I have held that much weight OH with one arm, and it is HEAVY.

I always follow TGU training with heavy rows supersetted with teeth lifting, the rows for an arm wrenching 205 lbs for 2 sets of 4 left and right partial reps (upper arm only to parallel to ground), then 175 for a single set of 4 each side. The teeth lifts are done with a rope wrapped around a kb handle, and I perform neck curls in that fashion. Sets of 5 reps with 75 lbs in a 1:1 ratio with the sets of rows. Last 3 sets of these were static holds with a 32 kg and 16 kg KBs for 10 seconds per set. That definitely wakes you up.

For the last few months I have been doing OH presses following all of the above, finding it fascilitates a better output. Have been putting together cycles of quick doubles or triples before and after heavier singles or doubles, a technique I experimented with last year. Tonight had a double with 32 kg L/R preceeding and following singles or doubles with 130 lbs. Did this for 3 cycles. Lighter weight flew up, and the heavier work had a lot more speed to it. Will keep posting about this technique as time goes on.

Throughout the entire workout I threw in sets of 4 fast and strict pull-ups, usually between groups of exercises or cycles of exercises. I always throw them in at a 1:1 ratio when doing overhead presses, this time being before each cycle of pressing.

Power breathing for a set of 5, and that was that.