It has been a long time, five weeks, since I last worked with Kevin. Obviously a lot has happened, mostly a lot of rehab work as chronicled in the blog. We focused our time today on a full FMS screen and then some different breathing and mobility drills, which are designed to help facilitate the rehab. Definitely the breathing drills were really good, belly breathing being the most obvious, which seemed to automatically open up my shoulders. There is no doubt breathing is an aspect of this as my scalenes on the R side of my neck have been one of the tightest spots, and these are key in holding up the neck and in breathing. Also did some 1/2 kneeling movements designed to open up the hips and shoulders, again, these are very useful. Sounds like I will be doing some pressing out of these positions at some point which will be good. In any event we got some good ideas and Kevin will be writing me up some movements to work on in the next couple of weeks which should be good.
7:15 - end training, breakfast with Kevin
8:30am - 9:30am - long walk around Greenlake 3 1/2 miles
10:30am - Pain free exercises 30 minutes
11:00am - Kettlebell warm ups
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 - 20kg TGU, DB FSQ
Circuit, 5x:
20kg TGU 1/1
DB 20kg FSQ, 5
Finish - CL and rack hold 20kg, 1/1, walking in place, 5/5 steps
Waiter's walk carry, in place, 5/5 steps, 20kg, 1/1
Arm bar 12 kg, 2+2
11:15am - Training session - 20kg TGU, DB FSQ
Circuit, 5x:
20kg TGU 1/1
DB 20kg FSQ, 5
Finish - CL and rack hold 20kg, 1/1, walking in place, 5/5 steps
Waiter's walk carry, in place, 5/5 steps, 20kg, 1/1
11:45am - Complete
12:30pm - Deep tissue massage
Notes - Felt great. Good walk, good KB training, all good movements for me, will keep with these, did things inside my house thus the walking in place which worked fine. Rack holds and the waiter's walks / farmer carries are good for me right now. Massage was really good, really worked some spots in the neck and deep in the base of my neck at the scapula area, therapist noted things had improved quite a bit in 2 weeks. I am on track reasonably well. Need to get great rest the next days over the weekend and start again next week.
12:30pm - Deep tissue massage
Notes - Felt great. Good walk, good KB training, all good movements for me, will keep with these, did things inside my house thus the walking in place which worked fine. Rack holds and the waiter's walks / farmer carries are good for me right now. Massage was really good, really worked some spots in the neck and deep in the base of my neck at the scapula area, therapist noted things had improved quite a bit in 2 weeks. I am on track reasonably well. Need to get great rest the next days over the weekend and start again next week.
