9:45am - Joint mobility drills - 30 minutes
10:00am - 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
10:15am - Training session - Focus on TGUs, but warm up with Windmills to get feel
Warm up -
Tall kneeling 1H press with 16 kg - significant emphasis on firing lats and slow negatives
Windmills with 16 kg, 3X L/R
TGUs (all done with each arm back to back with no rest between arms):
16 kg, 2 L/R
20 kg, 1 L/R
10:40am - Complete
Notes - Pretty rushed for time as I intentionally slept in on my last day of vacation to try and keep resting and working through these body issues. I was headed a massage therapy appointment to figure out more about what is going on with what I believe are various trigger points going on with my old injuries sustained to the left shoulder from falling on stairs several years ago. It seems as if the old injury pains have cropped up (due to excessive stress).
Update from massage session - yes, confirmed my thesis - trigger points in Scapula and Sub scap on the left side were lighting up various trigger points in the left shoulder, left elbow, forearm, back of forearm, and wrist. I learned a lot and the massage was tremendously helpful. I need to work dilgently on lacrosse ball techniques to keep blood flowing to these trigger point spots. Cold/heat on the elbow area. I think I am on my way back. Going to go light on my KB workouts, really drop the weight, and focus on primarily I think 2H SW for at least a week, possibly more, as well as continuing 2 days of TGU focus to keep opening up and stabilizing the shoulders, primarily the left. Overhead pressing is going to get shelfed for some time, which is ok. I need to think harder about how to program as I went way to overboard on presses, as well as CL, to the detriment of SW, TGUs.
It may be the case for me that snatching with my left just really brings up the old injury patterns. I have to think about this. Double snatch seems fine for me, probably because of bringing the bells into the rack on the descent vs going into the clean position in the single snatch. Regardless snatching is out for now as the rotation definitely exacerbates the trigger points in the Scap and sub scap, at least for now, causing the elbow and forearm issues to crop up.
Update from chiropractic session - also did chiro today. Jason totally confirmed the trigger point / old injury theory - stress enters the body in our weak spots. It makes sense. Got some major adjustments in my neck (both sides, into middle back) and adjusted the left shoulder and elbow again. Elbow again externally rotated - pattern that has set in that I am going to break by really focusing on joint mobility, lacrosse ball, more intelligent programming until I work this trigger point issue through the system. I feel a hell of a lot more educated today and have a plan.
Warm up -
Tall kneeling 1H press with 16 kg - significant emphasis on firing lats and slow negatives
Windmills with 16 kg, 3X L/R
TGUs (all done with each arm back to back with no rest between arms):
16 kg, 2 L/R
20 kg, 1 L/R
10:40am - Complete
Notes - Pretty rushed for time as I intentionally slept in on my last day of vacation to try and keep resting and working through these body issues. I was headed a massage therapy appointment to figure out more about what is going on with what I believe are various trigger points going on with my old injuries sustained to the left shoulder from falling on stairs several years ago. It seems as if the old injury pains have cropped up (due to excessive stress).
Update from massage session - yes, confirmed my thesis - trigger points in Scapula and Sub scap on the left side were lighting up various trigger points in the left shoulder, left elbow, forearm, back of forearm, and wrist. I learned a lot and the massage was tremendously helpful. I need to work dilgently on lacrosse ball techniques to keep blood flowing to these trigger point spots. Cold/heat on the elbow area. I think I am on my way back. Going to go light on my KB workouts, really drop the weight, and focus on primarily I think 2H SW for at least a week, possibly more, as well as continuing 2 days of TGU focus to keep opening up and stabilizing the shoulders, primarily the left. Overhead pressing is going to get shelfed for some time, which is ok. I need to think harder about how to program as I went way to overboard on presses, as well as CL, to the detriment of SW, TGUs.
It may be the case for me that snatching with my left just really brings up the old injury patterns. I have to think about this. Double snatch seems fine for me, probably because of bringing the bells into the rack on the descent vs going into the clean position in the single snatch. Regardless snatching is out for now as the rotation definitely exacerbates the trigger points in the Scap and sub scap, at least for now, causing the elbow and forearm issues to crop up.
Update from chiropractic session - also did chiro today. Jason totally confirmed the trigger point / old injury theory - stress enters the body in our weak spots. It makes sense. Got some major adjustments in my neck (both sides, into middle back) and adjusted the left shoulder and elbow again. Elbow again externally rotated - pattern that has set in that I am going to break by really focusing on joint mobility, lacrosse ball, more intelligent programming until I work this trigger point issue through the system. I feel a hell of a lot more educated today and have a plan.
