6:45am - Joint mobility drills - 30 minutes
7:15am - Kettlebell warm up ("Standard")
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - 16 kg shoulder cam shafts, each arm
Roll to press (TGU start) - 16 kg shoulder cam shafts, each arm
7:30am - Training session with Ross - Focus on DB SL DL and some mobility work due to issues with left elbow and forearm that I am working on.
Warm up -
TGU 20kg, L/R
We worked on the Bretzel 1 and Bretzel 2 stretches, and then alternated between sets of DB SL DL with 12s and Windshield Wipers. It was a slow, light day.
8:30am - Complete
Notes - This was the right type of session for the circumstances. We were really opening up the hips, the shoulders, and the DB SL DLs as usual were supremely challenging as the asymetrical movements are hardest for me given some imbalances between the left and right hip, shoulders, pelvis etc. We discussed the need to really ensure I have quality flexibility in the thoracic area, shoulders, hips as I continue to add load to my kettlebell lifts. Definitely the left forearm and elbow issues are improving and the belief is that much of the issue is referred pain from the left shoulder / right hip (cross body issues). Working the SL DL invariably is ALWAYS a great movement for me and I really need to be conscientious about working this at least 2X per week with some diligence.
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