Wednesday, December 18, 2013

12/18/13 Wednesday December 18, 2013 (C&P 28 kg ladder, DB SW 24 kgs)

5:40am - Original Strength and Primal Move - 30 minutes

6:10am - 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

Arm bar 12 kg, 1+1

6:25am - Training session - Focus on 28 kg C&P ladders, DB SW 24 kgs

TGU 24kg, 2+2

GSq 24kg, 10

28 kg C&P ladders, 1, 2, 3, 4 R/L - 2X, then switched to L/R for 1X (30 total reps each arm) (about 28 minutes to finish)

DB SW 24 kgs, 10, 5X (50 reps) (7 minutes)

7:10am - Complete

Notes - Good session today.  Felt strong, got a little more rest last night.  A couple of things on the presses.  I started with the stronger arm, R, and noticed a challenge getting the last rep on the ladders of 4 on the L side, I was doing hand switches between arms and not setting the bell down (which was cool).  So for the last set I started with the L and then went to the R, which was good.  With that said on the very last rep of the set on the R, I really had to grind it out - got the rep, but perhaps at a bit of a price as my R trap is pretty tight now / R pec too - definitely a little strained.  This has been a trouble spot both in the trap and in the front on my R pec / neck which I have been working on through arm bars, other mobility etc.  I finished the DB SW, no issues at all with those, and then tried to do some mob, lacrosse ball etc.  I actually had an appointment for a massage today anyway so the timing is good, and I also decided to get an appt tomorrow with my acupuncturist/bodyworker to get some more treatment done.  Going to work on that stuff and see how I feel on Friday, hopefully much better and up for the 5 minute snatch test.  I do need to get this area loosened up and feeling better anyway, I can tell it has been tougher to get the R arm lockout then left side and it is due to this restriction.  Again the arm bars are helping a lot but I think I need some greater focus and possibly additional mob work on this area.

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