6:25am - Pain Free drills, focus on the Hip Series - 60 minutes
7:25am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes
7:40am - 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)
24kg GSq, 3
24kg TGU, 1/1 to the knee
24kg 2H SW, 10
7:25am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes
7:40am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:55am - Training session - PPR 32g, DB SL DLs 24kgs
24kg TGU, 1/1 to the kneeArm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:55am - Training session - PPR 32g, DB SL DLs 24kgs
24kg GSq, 3
24kg TGU, 1/1 to the knee
24kg 2H SW, 10
32kg 2H SW, 10
24kg PPR, 5/5
5x superset:
32kg PPR, 5/5 (up from 4/4 last week)
24kgs DB SLDLs, 3/3
24kgs DB SLDLs, 3/3
32kg farmer carry, 1 minute, 1/1
24kg 2H SW, 10
24kgs DB farmer carries, 1 minute
24kg 2H SW, 10
24kgs DB farmer carries, 1 minute
8:30am - Complete
Notes - Well bodies are fascinating. As per my notes from the weekend, I knew I needed to step up the game on mobility work and figure out what the heck was going on causing all the tightness in my R scalene, shoulder, pec, lat, etc. etc. After meditating on a walk around the lake and really checking in with my body it reconfirmed for me that I needed to focus on my hips. Tight hips I had a feeling was causing issues in the shoulders. I have been working my ass off for months and I think I tipped the scales just a bit on not balancing out the additional sitting and long computer hours with the right mobility work or exercises. I suspect that doing a shit ton of double front squats and cleans the last cycle was actually a great complement to the computer work because of the pull on the clean, opposite movement of computer work which is flexion instead of extension. In any event, I spent a solid 75 minutes last night going through drills from the book Pain Free focused on the Hip Series. This book has really helped me before and it felt like the right thing to do to bring it out and do some focused mobility work. I immediately noticed a major difference last night before bed. I got up and felt good, different, things were going in the right direction. That R hip had started to open up, and with it, my low back and the R shoulder. I did the series again for 60 minutes this morning and then got into my warm ups. Felt very good. When I did my first set of swings and was absolutely exploding at the hips, I really knew I was onto something. It was literally like an emergency brake had been released. Really cool. On Kevin's advice I dropped the windmills and bent presses from the warm up, though I suspect they may not really be the issue. With that said, a lot of new movements this cycle, could be too much at once. The push presses went very well, pretty cool do so sets of 5 with the 32kg, I am thinking that this has to help get me stronger. There is a cardio element to the push press as well. I like the movement. SL DLs were solid, really took my time to set up each rep. I am going to do more Pain Free work this evening and each evening before bed, just try to stay on top of this for a couple of weeks and give my body a little extra mobility juice to work through whatever is going on with it.
Notes - Well bodies are fascinating. As per my notes from the weekend, I knew I needed to step up the game on mobility work and figure out what the heck was going on causing all the tightness in my R scalene, shoulder, pec, lat, etc. etc. After meditating on a walk around the lake and really checking in with my body it reconfirmed for me that I needed to focus on my hips. Tight hips I had a feeling was causing issues in the shoulders. I have been working my ass off for months and I think I tipped the scales just a bit on not balancing out the additional sitting and long computer hours with the right mobility work or exercises. I suspect that doing a shit ton of double front squats and cleans the last cycle was actually a great complement to the computer work because of the pull on the clean, opposite movement of computer work which is flexion instead of extension. In any event, I spent a solid 75 minutes last night going through drills from the book Pain Free focused on the Hip Series. This book has really helped me before and it felt like the right thing to do to bring it out and do some focused mobility work. I immediately noticed a major difference last night before bed. I got up and felt good, different, things were going in the right direction. That R hip had started to open up, and with it, my low back and the R shoulder. I did the series again for 60 minutes this morning and then got into my warm ups. Felt very good. When I did my first set of swings and was absolutely exploding at the hips, I really knew I was onto something. It was literally like an emergency brake had been released. Really cool. On Kevin's advice I dropped the windmills and bent presses from the warm up, though I suspect they may not really be the issue. With that said, a lot of new movements this cycle, could be too much at once. The push presses went very well, pretty cool do so sets of 5 with the 32kg, I am thinking that this has to help get me stronger. There is a cardio element to the push press as well. I like the movement. SL DLs were solid, really took my time to set up each rep. I am going to do more Pain Free work this evening and each evening before bed, just try to stay on top of this for a couple of weeks and give my body a little extra mobility juice to work through whatever is going on with it.
