8:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
8:30am - Training session - practice with 20kgs
20kg TGU to knee, 1/1, x 2
20kg GSq, 5
20kg Renegade Row, 5/5 (off hand on box)
20kg GSq, 5
20kg Renegade Row, 5/5 (off hand on box)
20kg SL DL, 5/5
5x:
DB 20kgs FSq, 5
Arm bar 12 kg, 2+2
8:30am - Training session - practice with 20kgs
20kg TGU to knee, 1/1, x 2
20kg GSq, 5
20kg Renegade Row, 5/5 (off hand on box)
20kg GSq, 5
20kg Renegade Row, 5/5 (off hand on box)
20kg SL DL, 5/5
5x:
DB 20kgs FSq, 5
9:00am - Complete
9:15am - Chiro appt
11:00am - 12:00pm - brisk walk around Greenlake (3 1/2 miles)
Notes - Writing this in the afternoon. One day at a time. Went to bed at 11:15 last night, woke up by my alarm at 5:30am and said - wow, I am not tired, this is the first time I have not been tired when that alarm has gone off in forever. Great sign indeed. Actually had some more time to rest so I took it. Had a good warm up, and decided to try the 20kg today and just see how it felt on TGUs. It felt pretty damn good, same as the 16kg, and so I said what the hell, I using the 20kgs today. I headed outside and mixed in some different movements to see how the body felt with each one. The most challenging was rows, which I anticipated, but the challenge was not what I expected. I felt like the bell hand might react a little bit on the row given the issues with my scap, but actually those felt awesome. Interesting. The challenge was more so on the hand on the box, which was pretty challenged supporting my body weight, and I actually noticed my scap and R arm more when I had the KB in my left hand. With that said, no pain, just noted the challenge. It won't make sense to move up in weight on that exercise for some time, that is clear to me, and that is fine. In the longer run I need to get those muscles worked by the row stronger, I actually think that movement is important for me. The G Sq felt quite good, really getting that squatting motion going, squat depth is really outstanding, as did the SL DLs I threw in at the end. Feet felt more planted to the ground, and I had better extension as I lifted my legs up into the air - very interesting, that is clearly the result of the movement exercises I have been doing. Got into the sets of DB F SQ with the 20kgs and it was easy and light, absolutely no issues at all. I think this is going to be the "main feature" exercise of my first cycle coming out of this injury situation. Something to talk to Kevin about. I think running a cycle with DB F Sq and maybe a day of single bell too is going to make a lot of sense. Let's build a house for a foundation and then once I am feeling great otherwise on the upper half, a bunch of squatting is probably going to do wonders for my presses and snatches. To discuss with Kevin. Finished things off with a visit to the chiro and then a long walk around Greenlake. Best day yet, but have to stay patient, no way I am out of the woods here, just have to take it day by day and keep getting a lot of rest and recovery. Tomorrow I am going to go very light.
9:15am - Chiro appt
11:00am - 12:00pm - brisk walk around Greenlake (3 1/2 miles)
Notes - Writing this in the afternoon. One day at a time. Went to bed at 11:15 last night, woke up by my alarm at 5:30am and said - wow, I am not tired, this is the first time I have not been tired when that alarm has gone off in forever. Great sign indeed. Actually had some more time to rest so I took it. Had a good warm up, and decided to try the 20kg today and just see how it felt on TGUs. It felt pretty damn good, same as the 16kg, and so I said what the hell, I using the 20kgs today. I headed outside and mixed in some different movements to see how the body felt with each one. The most challenging was rows, which I anticipated, but the challenge was not what I expected. I felt like the bell hand might react a little bit on the row given the issues with my scap, but actually those felt awesome. Interesting. The challenge was more so on the hand on the box, which was pretty challenged supporting my body weight, and I actually noticed my scap and R arm more when I had the KB in my left hand. With that said, no pain, just noted the challenge. It won't make sense to move up in weight on that exercise for some time, that is clear to me, and that is fine. In the longer run I need to get those muscles worked by the row stronger, I actually think that movement is important for me. The G Sq felt quite good, really getting that squatting motion going, squat depth is really outstanding, as did the SL DLs I threw in at the end. Feet felt more planted to the ground, and I had better extension as I lifted my legs up into the air - very interesting, that is clearly the result of the movement exercises I have been doing. Got into the sets of DB F SQ with the 20kgs and it was easy and light, absolutely no issues at all. I think this is going to be the "main feature" exercise of my first cycle coming out of this injury situation. Something to talk to Kevin about. I think running a cycle with DB F Sq and maybe a day of single bell too is going to make a lot of sense. Let's build a house for a foundation and then once I am feeling great otherwise on the upper half, a bunch of squatting is probably going to do wonders for my presses and snatches. To discuss with Kevin. Finished things off with a visit to the chiro and then a long walk around Greenlake. Best day yet, but have to stay patient, no way I am out of the woods here, just have to take it day by day and keep getting a lot of rest and recovery. Tomorrow I am going to go very light.
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