5:30am - Joint mobility drills - 45 minutes (extra time to try and open up shoulders with the PVC pipe)
6:15am - 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) - shoulder cam shafts, each arm
Roll to press (TGU start) - shoulder cam shafts, each arm
6:30am - Training session -2H SW, ETK PM style
Warm up -
GSq, 16kg, 5
GSq, 24kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5
SW session:
SW 16 kg, 10 L, 10 R
2H SW 24 kg, 10
2H SW 28 kg, 10
2H SW, 32 kg, 3X (10)
2H SW 28 kg, 10
SW 16 kg, 10 L, 10 R
2H SW 24 kg, 10
2H SW 28 kg, 10
2H SW, 32 kg, 3X (10)
Took about 23 minutes, total reps about 150 or so.
7:00am - Complete
Notes - This was good. I was really watching my elbows / forearms on the warm up and the SWs to see how things felt. I noticed the left elbow the most on the catch in the GSq, and also noticed it on the TK PR though this is hugely better than it was last week, so there is progress. The feeling is on the inner part of the elbow - trigger point for the Scap / Subscap as realized through my massage last week. Have to really keep working the lacrosse ball on those trigger points, as well as applying ice/heat a couple of times a day (which I did). Swings felt outstanding, really powerful, very good hip snaps, finishing locking out the knees, no elbow issues noticed at all. Right forearm seemed to tighten up - interesting. I have noticed a little bit there as well as tightness in that tricep while doing lacrosse ball work. Going to stay on top of it. I think moving into a couple of weeks concentrating on just Swings and Getups while I work through the body stuff will be very appropriate and beneficial to get my programming back on track.
Warm up -
GSq, 16kg, 5
GSq, 24kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5
SW session:
SW 16 kg, 10 L, 10 R
2H SW 24 kg, 10
2H SW 28 kg, 10
2H SW, 32 kg, 3X (10)
2H SW 28 kg, 10
SW 16 kg, 10 L, 10 R
2H SW 24 kg, 10
2H SW 28 kg, 10
2H SW, 32 kg, 3X (10)
Took about 23 minutes, total reps about 150 or so.
7:00am - Complete
Notes - This was good. I was really watching my elbows / forearms on the warm up and the SWs to see how things felt. I noticed the left elbow the most on the catch in the GSq, and also noticed it on the TK PR though this is hugely better than it was last week, so there is progress. The feeling is on the inner part of the elbow - trigger point for the Scap / Subscap as realized through my massage last week. Have to really keep working the lacrosse ball on those trigger points, as well as applying ice/heat a couple of times a day (which I did). Swings felt outstanding, really powerful, very good hip snaps, finishing locking out the knees, no elbow issues noticed at all. Right forearm seemed to tighten up - interesting. I have noticed a little bit there as well as tightness in that tricep while doing lacrosse ball work. Going to stay on top of it. I think moving into a couple of weeks concentrating on just Swings and Getups while I work through the body stuff will be very appropriate and beneficial to get my programming back on track.
