10:15am - Pain Free neck, hip, shoulder exercises - 45 minutes
11:00am - 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
11:15am - Training session - practice with 16kgs
2x:
16kg TGU to knee, 1/1
16kg GSq, 5
5x:
DB 16kgs FSq, 5
Arm bar 12 kg, 2+2
11:15am - Training session - practice with 16kgs
2x:
16kg TGU to knee, 1/1
16kg GSq, 5
5x:
DB 16kgs FSq, 5
11:45am - Complete
12:15pm - 1:15pm - brisk walk around Greenlake (3 1/2 miles)
Notes - Another interesting day as I write this in the afternoon. Didn't feel great upon waking up, still not getting quite the smooth sleep I would like, although there are some improvements. Need to keep working to dial back to an 11pm bedtime, period. I will keep working towards that. Scap and right arm didn't feel too good, I suspect it was the lacrosse ball work from yesterday, really got into the armpit, teres minor and major areas, and they are gritty. I slept in instead of stretching out before picking up Jill and the kids at her house at 7am to drive them to the airport for a vacation to Disneyland. So not having a stretchout and then getting into a vehicle and sitting was murder, but what do you do. I had a chiro appt at 9am and boy did that ever come at the right time. Jason did several adjustments that felt really good, had some immediate relief in my neck, and then also he adjusted my right wrist, elbow, and shoulder, which all felt good too. After getting home and doing a stretch out, I was feeling pretty good after the light KB warm up so I tried some get ups and goblet squats, those definitely felt good, which is very encouraging. Just held lockout for awhile with the TGUs, actually my lockout I think might have improved with all of the work that has been done. Really focused on each aspect of the movement, gripping the bell hard, engaging the armpit and lat. I had been thinking about trying a few minutes of more KBs if I felt up to it, so I opted for some DB FSQ with the 16s. My theory is that pressing and snatching are out for some time as my body heals up, and light SW didn't feel great last week, but if squatting feels ok, I may just be able to get back in the groove by doing some squats with lighter KBs and see how that goes. Honestly, the 5 sets felt great, didn't notice any problems at all. Tried some fast and loose in between each set to shake out any tension. We'll see how my body reacts over the next 24 hrs. Did another long walk around Greenlake after, these long walks are awesome. I also felt good on the walk. I am far from out of the woods, but some small progress today again it seems. Have a visit with an osteopath tomorrow, that should be interesting, I have never seen an osteo before.
12:15pm - 1:15pm - brisk walk around Greenlake (3 1/2 miles)
Notes - Another interesting day as I write this in the afternoon. Didn't feel great upon waking up, still not getting quite the smooth sleep I would like, although there are some improvements. Need to keep working to dial back to an 11pm bedtime, period. I will keep working towards that. Scap and right arm didn't feel too good, I suspect it was the lacrosse ball work from yesterday, really got into the armpit, teres minor and major areas, and they are gritty. I slept in instead of stretching out before picking up Jill and the kids at her house at 7am to drive them to the airport for a vacation to Disneyland. So not having a stretchout and then getting into a vehicle and sitting was murder, but what do you do. I had a chiro appt at 9am and boy did that ever come at the right time. Jason did several adjustments that felt really good, had some immediate relief in my neck, and then also he adjusted my right wrist, elbow, and shoulder, which all felt good too. After getting home and doing a stretch out, I was feeling pretty good after the light KB warm up so I tried some get ups and goblet squats, those definitely felt good, which is very encouraging. Just held lockout for awhile with the TGUs, actually my lockout I think might have improved with all of the work that has been done. Really focused on each aspect of the movement, gripping the bell hard, engaging the armpit and lat. I had been thinking about trying a few minutes of more KBs if I felt up to it, so I opted for some DB FSQ with the 16s. My theory is that pressing and snatching are out for some time as my body heals up, and light SW didn't feel great last week, but if squatting feels ok, I may just be able to get back in the groove by doing some squats with lighter KBs and see how that goes. Honestly, the 5 sets felt great, didn't notice any problems at all. Tried some fast and loose in between each set to shake out any tension. We'll see how my body reacts over the next 24 hrs. Did another long walk around Greenlake after, these long walks are awesome. I also felt good on the walk. I am far from out of the woods, but some small progress today again it seems. Have a visit with an osteopath tomorrow, that should be interesting, I have never seen an osteo before.
