New day, New Cycle

(This is from Nov 12, 2009)

Just recently finished Adam Glass's Radian Dawn 4-Week pressing protocol. I like it. Ended up with a minor irritation to an external rotator, so I have not tested as of yet to see any new results, but will soon.

On a different tack, having been notified by Josef about his latest incarnation of Turkish Get-up training, he has created the Turkish Warrior Conditioning system for Get-ups. Having a lot of training under my belt, I jumped in at the Ataturk cycle. Very humbling, and very nice. Pressing from lots of different angles. Moves lots of blood into the shoulders.

So today's fun looked like this:

Gripper Work - CoC resistance ladders, sets of 4 moving up from Trainer to #2 (sets with #2 are for max reps, aiming for 4), for 4 ladders.

Warm-up

Ataturk Get-ups - 24 kg - sets of 1,2,1,2,1 L & R supersetted with BW doubles in the pull-up (still nursing the external rotator). A very humbling weight, but the pressing volume adds up FAST!

Swings + Cleans + FSQ - 2 x 24 kg - 8 swings, 5 cleans, and 2a triple with 5 second pauses at bottom for the squats, done as a giant set, three sets. Gets a nice bracing effect from the abs, and your FSQs sharpen up instantly. Also gets you breathing hard and having to "breathe behind the shield" at the bottom of the squats, giving your diaphragm a little workout as well.

C & P - 32 + 24 kg - 5 ladders of (1,2,3), rotating weights with each ladder. Was easy. Took last ladder to 5, and still had lots left in the tank. Think I will have to start saving pennies for another 32 kg.

High Windmills - 24 kg - 2 easy sets of 5 per side to loosen up the lumbars.

And that is it. Fun and easy. Running on 2 hours sleep out of the last 36 at the time of writing this, I am happy with how it turned out today.

I like the iron. The iron keeps you honest.