8:30am - Kettlebell warm up ("Standard")
1/2K halos - 12kg, 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 halos - 12kg, 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 16 kg
12kg armbars - 1 L, 1 R
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R
8:45am - Training session - Single bell 28 kg complex
Warm up -
TGU 16kg, 1+1
GSq 16 kg, 5
2X the following, done in circuits.
28 kg TGU, 1+1
28 kg 2H SW, 15 reps (10 last week)
28 kg FSq, 4+4 reps (3+3 last week)
28 kg 1H SW, 8+8 reps (5+5 last week)
28 kg C&P, 4+4 reps (3+3 last week)
28 kg 1H SW, 8+8 reps (5+5 last week)
24 kg SN, 8+8, 2nd round had to go 4+4, set down, 4+4 (5+5 last week)
1X:
28 kg TGU, 1+1
28 kg 2H SW, 15 reps (problem occurred around rep 12 on R wrist/forearm after bell slipped)
28 kg FSq, 4+4 reps
28 kg 1H SW, 8+4 reps (aborted workout)
This took about 30 minutes to complete including the rests between each movement / round.
9:15am - Complete
Notes - Well fuck it all. This session was going extremely well. At the end of round 2, I was experiencing some issues with my hands being very sweaty and the bell being sweaty, despite wearing wristbands I had recently purchased which was helping the issue. I need chalk obviously after what I am about to explain. Doing 2H SW on the 3rd round, after about rep 12 I felt the bell slip out of my R hand; my L hand held firm. I felt a pop/crack on the outer part of my wrist and my arm got pulled by the bell. This occurred at literally the top of the swing, so fortunately my wrist was in straight position and was not compromised. My natural reaction was to grab the bell quickly and keep the swing, which I did. I shook out my hands, definitely did not like the way that felt, but decided to do a few more movements and see how I felt. I did not notice an issue on my next part of the circuit, squats. I then went to the 1H SW and with the R hand I just aborted the workout after a couple of swings. Did not feel right at all, felt a pain on the outer part of my wrist up my forearm.
I put ice on it 3 times today, applied heat, and did the lacrosse ball release twice. Also just applied a bunch of Traumeel to the area. On the 2nd lacrosse ball release session tonight I just beat the shit out of that R arm, going from the palm all the way up to the tricepts. A bunch of trigger points were hit all over the place. I definitely did not sprain the wrist or incur a fracture or anything. The joint obviously got yanked, which was not good, and then I think the main thing that occurred was my re-gripping hard on the bell to regain control, while being pulled a little forward, really locked up the forearm and I think the forearm up through the elbow / tricep is what needs to get calmed down, with that tissue getting released as much and as soon as possible. I scheduled an acupuncture / bodywork session for tomorrow morning which I think will help. Obviously I am going to have to take it easy and see how things react / proceed. Probably spent a couple of hours on self treatment today.
Shitty luck. This really fucking sucks, but then again, I have been experiencing an entire summer of huge gains. I literally had asked Kevin last night in an email if he thought I was ready for the SFG weekend in Vancouver BC in early November. I think this is God's way of telling me - slow down, you have a lot of other things in your life you need to take care of before you worry about the SFG. Message received.
Warm up -
TGU 16kg, 1+1
GSq 16 kg, 5
2X the following, done in circuits.
28 kg TGU, 1+1
28 kg 2H SW, 15 reps (10 last week)
28 kg FSq, 4+4 reps (3+3 last week)
28 kg 1H SW, 8+8 reps (5+5 last week)
28 kg C&P, 4+4 reps (3+3 last week)
28 kg 1H SW, 8+8 reps (5+5 last week)
24 kg SN, 8+8, 2nd round had to go 4+4, set down, 4+4 (5+5 last week)
1X:
28 kg TGU, 1+1
28 kg 2H SW, 15 reps (problem occurred around rep 12 on R wrist/forearm after bell slipped)
28 kg FSq, 4+4 reps
28 kg 1H SW, 8+4 reps (aborted workout)
This took about 30 minutes to complete including the rests between each movement / round.
9:15am - Complete
Notes - Well fuck it all. This session was going extremely well. At the end of round 2, I was experiencing some issues with my hands being very sweaty and the bell being sweaty, despite wearing wristbands I had recently purchased which was helping the issue. I need chalk obviously after what I am about to explain. Doing 2H SW on the 3rd round, after about rep 12 I felt the bell slip out of my R hand; my L hand held firm. I felt a pop/crack on the outer part of my wrist and my arm got pulled by the bell. This occurred at literally the top of the swing, so fortunately my wrist was in straight position and was not compromised. My natural reaction was to grab the bell quickly and keep the swing, which I did. I shook out my hands, definitely did not like the way that felt, but decided to do a few more movements and see how I felt. I did not notice an issue on my next part of the circuit, squats. I then went to the 1H SW and with the R hand I just aborted the workout after a couple of swings. Did not feel right at all, felt a pain on the outer part of my wrist up my forearm.
I put ice on it 3 times today, applied heat, and did the lacrosse ball release twice. Also just applied a bunch of Traumeel to the area. On the 2nd lacrosse ball release session tonight I just beat the shit out of that R arm, going from the palm all the way up to the tricepts. A bunch of trigger points were hit all over the place. I definitely did not sprain the wrist or incur a fracture or anything. The joint obviously got yanked, which was not good, and then I think the main thing that occurred was my re-gripping hard on the bell to regain control, while being pulled a little forward, really locked up the forearm and I think the forearm up through the elbow / tricep is what needs to get calmed down, with that tissue getting released as much and as soon as possible. I scheduled an acupuncture / bodywork session for tomorrow morning which I think will help. Obviously I am going to have to take it easy and see how things react / proceed. Probably spent a couple of hours on self treatment today.
Shitty luck. This really fucking sucks, but then again, I have been experiencing an entire summer of huge gains. I literally had asked Kevin last night in an email if he thought I was ready for the SFG weekend in Vancouver BC in early November. I think this is God's way of telling me - slow down, you have a lot of other things in your life you need to take care of before you worry about the SFG. Message received.
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