Tuesday, December 9, 2014

12/9/14 Tuesday December 9, 2014 (16kg TGUs, SL DLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 25 minutes

7:25am - 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 and rotations, 1/1

7:40am - Training session - 16kg TGU, 16kg SLDLs


16kg TGU to the knee, 2/2
16kg SLDL, 5/5

7:45am - Complete

Notes - Writing this Tuesday evening.  This morning was a struggle.  Woke up tight, not enough rest.  Eventually got stretched out and by the end I was actually feeling pretty good.  That right shoulder (lat/armpit, pec) is tight man, and it needs a lot of attention to get loosened up.  I worked some mobility, lacrosse ball, actually focused on the hips quite a bit.  Once I got to doing light TGUs and SLDLs, I was feeling good.  And actually felt pretty good all day today, tightness alleviated a lot.  I suspect that the SFG weekend was very hard on my shoulders, and I while I am feeling strong I may have some residual tightness that is cropping up because possibly I am not completely recovered, not sure.  I feel good, very strong with the lifts and everything but I shouldn't have this much work to do to get warmed up, etc.  As I said yesterday it may make sense to have a lower body focused cycle that works a couple days of squats, with less overhead work for a few weeks over the holidays, let strength build from the ground up.  Perhaps one day of presses, or maybe a snatch day for overhead work and no pressing for a cycle.  Kind of odd to come off a press-focused cycle that I am doing and into very little pressing but we'll see what Kevin has to say about all of these ideas.