6:45am - Original Strength and Primal Move - 30 minutes
7:15am - 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
7:30am - Complete
Notes - I am writing this now on Sunday the 8th. It has been
a tough stretch here for sure. I will include notes for each on the day.
For this one, I felt pretty bad this morning, and one thing I realized in
hindsight is that I had overdone the work on the lacrosse ball - basically too
much self-massage, and I think I hurt the tissue in my trap that has been
hurting me as a result. Too much of a good thing. I realized that I
have become too self-reliant on the foam roller and lacrosse ball at times and
that I would be much better spent focusing time on movement exercises such as
those from Pain Free, by Pete Egoscue.
http://www.amazon.com/Pain-Free-Revolutionary-Stopping-Chronic/dp/0553379887/ref=sr_1_1?ie=UTF8&qid=1402286942&sr=8-1&keywords=pain+free+pete
Thursday evening I started doing several of the neck, hip and
shoulder exercises from this book on recommendation of my acupuncturist, Dave
Engstrom. Dave is a really smart guy. I started realizing that I
had lost bilateral symmetry in various parts my body and had built all of the
strength the last several months on a foundation that needed more attention to
details. Principally I think the old injury from years ago falling on my
left shoulder a couple of times, which has been strengthened incredibly by KBs,
needs focused attention all the time to ensure that I have proper mechanics and
posture, ROM etc. in that shoulder. I believe it has not been the case,
in fact in my notes I mentioned for several weeks that my L OH ROM was not what
it needed to be. A chiro adjustment last week seemed to "fix"
that I thought but I think what occurred over time is that my R lat/shoulder
etc. was burdened by the poor ROM on the L side, probably pulled my R hip and
lat around as well, and I suspect put strain on my R bicep, tricep, etc.
Damn it why do I have to realize this stuff in hindsight? Anyway,
on to the next post, more there.
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