6:00am - Joint mobility drills and Primal Move - 30 minutes
6:30am - 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) - shoulder cam shafts, each arm
Roll to press (TGU start) - shoulder cam shafts, each arm
6:45pm - Training session - Focus on TGUs
Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R
Windmills with 16 kg, 3X L/R
Naked getups, 2X L/R
16, L/R 2X to hand position
16, L/R 2X starting at top position (reverse)
16, L/R 2X full get up
7:15am - Complete
Notes - Wow, I was absolutely shocked how good my body felt going into this training session. I worked the lacrosse ball for about 90 minutes on Monday night, just getting all over on my traps, under my armpits, on my sides, down the forearm, on my pecs, back, just a thorough session. It made a huge difference. I can also really see the benefits of Primal Move and particularly the Seated S and Prone S positions getting the hands behind the head and low back, sitting cross legged or stretched out facing the floor. Really good stuff. These TGUs felt really, really strong, particularly the full TGUs moving to the bridge position. My support arm felt completely wound up tight, locked, and providing a tremendous support base. I really felt the lat pulling down, triceps flexed, and elbow locked. I definitely see progress here.
Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R
Windmills with 16 kg, 3X L/R
Naked getups, 2X L/R
16, L/R 2X to hand position
16, L/R 2X starting at top position (reverse)
16, L/R 2X full get up
7:15am - Complete
Notes - Wow, I was absolutely shocked how good my body felt going into this training session. I worked the lacrosse ball for about 90 minutes on Monday night, just getting all over on my traps, under my armpits, on my sides, down the forearm, on my pecs, back, just a thorough session. It made a huge difference. I can also really see the benefits of Primal Move and particularly the Seated S and Prone S positions getting the hands behind the head and low back, sitting cross legged or stretched out facing the floor. Really good stuff. These TGUs felt really, really strong, particularly the full TGUs moving to the bridge position. My support arm felt completely wound up tight, locked, and providing a tremendous support base. I really felt the lat pulling down, triceps flexed, and elbow locked. I definitely see progress here.
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