Tuesday, November 19, 2013

11/19/13 Tuesday November 19, 2013 (TGU, SL DL)

6:45am - Original Strength and Primal Move - 30 minutes

7:15am - 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

Arm bar 12 kg, 1+1

7:30am - Training session - Focus on TGUs, 12 kg SL DL

TGU 24kg, 2+2

12 kg SL DL, 3/3

7:45am - Complete

Notes -  Basically a rest day.  I felt like shit today.  Last night, did a ton of lacrosse ball work last night, trying to open up the traps, my right pec, right tricep, bicep, forearm, wrist.  Did work a little bit on the glutes as well.  It helped for this morning but not a ton.  The lack of consistent and sufficient sleep is impacting my recovery time, in addition so is the 1/2 marathon running probably more than I thought.  I only have a couple of weeks (less than 2) until the Seattle 1/2 marathon race so I can make it, do the race, and stop some of this nonsense.  I like the idea of doing the occasional short jog around the lake and really don't need these long runs.  I set the goal of completing the race so I am going to achieve that goal and then drop back into full concentration on strength training.  I will admit the running is not consistent with my real goals.