6:30am - belly breathing, Primal Move practice, Original Strength resets - 20 minutes
6:50am - 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
7:20am- Training session - BU PR / HSP / BU SQ / C/C
2x:
Hip bridges (double and single)
24kg Kickstand DL x 3/3
24kg TGU to palm x 3/3
15 minutes:
20kg BU PR x 1/1
24kg H/S/P x 3
20kg BU SQ x 1/1
Cross crawls x 5/5
Did 5 rounds
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Writing this on Thursday now. Been a solid couple of days, very encouraging. I had a deep body work session yesterday with my friend Dave which was extremely helpful. This is 4 weeks in a row of this, and it is definitely helping get a lot of shit out of my shoulders, low back, pelvis / hips and legs. Yesterday was almost all pelvis and legs and man it was crazy. It's been a crazy 8-9 months and I probably should have anticipated that this accumulation was happening and that this day / time would come. In any event, it is good to try and get it addressed now and it does seem like I am making progress. Dave has noticed that my knees appear externally rotated, which I have never noticed before, and that would explain some of the knee pain I have noticed at times, and clearly that would be impacting my hips and even shoulders. Externally rotated knees often are accompanied with adductor tightness - which I have. So this is definitely something I need to address. I think I may have trained for so long in the same planes that I have really strong muscles in certain spots but may have created some imbalances. It's been a long time focusing on pressing (most of the past 18 months actually now that I think about it) so Kevin and I will have to go back to the book to figure out a way forward here.
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