Wednesday, September 17, 2014

9/17/14 Wednesday September 17, 2014 (mobility, KB warmup)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:30am - 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
Arm bar 16kg with 3 presses, 1/1

7:45am - Complete

Notes - I had every intention of getting up and talking a walk with a coffee at Greenlake for active recovery, but it didn't happen.  I needed a little more rest.  Traps are blown up, in a good way, after the last couple of days of training.  It's going to be good to get these back-to-back days of training to get my body used to a little more volume.  Feeling good though, not bad at all, actually feeling very strong.  I am definitely putting on some size the last 6 or so weeks, got a pretty big appetite at times as well.  Feeling pretty mobile, R hip loosened up quite a bit last night after some focused lacrosse ball work, that was a nice benefit today.  Watching the L ankle for tenderness, and at soccer practice tonight with the kids I moved around quite a bit and literally didn't notice it at all.  Big squat focus day tomorrow with another double 24kg complex, I am excited to get after it.