Friday, March 27, 2015

3/27/15 Friday March 27, 2015 (40kg 2H SW, push-ups)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (some extra mobility work)

8:00am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

8:15am - Training session - 40kg 2H SW, superset push-ups

2x:
48kg DL, 6

Shoulder taps x 8/8

24kg 2H SW, 10

10x:
40kg 2H SW, 10
push-ups, 5

100 2H SW
25 push-ups

Took me 20 minutes.

40kg farmer carry, 30 secs, hand switch
24kg farm carry, 1 minute, hand switch

8:45am - Complete

Notes - Interesting day indeed.  I am writing this late Friday night, and I feel great.  I didn't feel all that great this morning.  It's been a little bit of a tough week managing through some of this residual tightness in various spots, mainly the R hip, shoulder etc. as I wrote in my previous logs.  Poor recovery caught up to me.  Had a good session last night focusing on the Pain Free hip drills, and really was able to loosen up my hip and shoulder.  I also slept well.  Was just not 100% this morning though, but once I got to training, honestly things went well.  I have to say, a heavy 2H SW is something I just love doing.  It just feels damn good.  And those 40kg 2H SW felt pretty fucking powerful and good today.  I was thinking about it, and getting 2H work, along with the push-ups which are also a symmetrical movement, was good for me today.  The 1H movements, be it a swing, press, jerk, etc. just seem to bring out some tightness.  It drives me crazy.  I don't seem to have the same issues when I do work with doubles, or a 2H SW.  Something I would certainly like to figure out.

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