Tuesday, February 21, 2017

2/20/17 Monday February 20, 2017 (36kg PR - PR, 28kg 2H SW)

Back from Palm Springs

3:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

3:30pm - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

3:45pm- Training session - 36kg PR - PR, 28kg 2H SW

3x:
16kg TGU + press at lunge and overhead, 1/1
32kg GSq, 5
DB 12kgs batwings, 5

28kg PR, 1/1
32kg PR, 1/1
32kg PR, 2/2

36kg PR, 3/3, x 3 rest in between each set (PR)

10 minutes:
28kg 2H SW x 15

Got 150 total swings (10 sets)

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

4:30pm - Complete

Notes - Back from Palm Springs, this was a bit more challenging than I anticipated.  Did a lot of relaxing over the weekend, thought I would be able to hit this hard, but perhaps the traveling and flying and more traveling this morning threw me off. It was 6 hours from leaving the house in Palm Springs until getting back to my house in Seattle, so I should have considered that some more.  In any event, this was a PR to get triples of the military press with the 36kg.  I have never done a triple with this weight, so that's awesome.  Been noticing that my right forearm and elbow were a little stiff/tight after my heavy day last Thursday, fine all weekend, a bit of the same today after the training session.  I think my lats are tight and I need some soft tissue work to balance some things out.

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