6:55am - Pain Free hip-focused drills - 30 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 TGU, 1/1
24kg Renegade rows, 5/5
28kg 1H SW, 10/10
24kg SN, 1/1, very long pauses at lockout to stretch out
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 - 24/28kg circuit, SN 28kg 5/5 10 minutes
24kg TGU, 1/1
24kg Gsq, 3
3x:Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:55am - Training session - 24/28kg circuit, SN 28kg 5/5 10 minutes
24kg TGU, 1/1
24kg Gsq, 3
24kg TGU, 1/1
24kg Renegade rows, 5/5
28kg 1H SW, 10/10
24kg SN, 1/1, very long pauses at lockout to stretch out
28kg SN, 5/5, 10 minutes, as many sets as possible
9 sets - 45/45 total or 90 reps (PR)
9 sets - 45/45 total or 90 reps (PR)
DB 28/24kg farmer carry, 1 minute, switch sides, 1 minute
8:35am - Complete
Notes - What a difference a week makes, and a focus on mobility and moving well. Man when things are not going quite right with the body, you have to make changes and do something different. Focusing on moving well is critical to everything and certainly to performance. I have really turned a corner here the last couple of days after focusing on these hip drills from Pain Free. More to go, but this is very encouraging. I have really been able to get my R hip to sit down, calm down, and I can tell it has impacted a lot of other tightness I had greatly. So much so that I was able to nail another PR today with the 28kg snatch, 90 reps in 10 minutes for 9 solid sets of 5/5. This is a real accomplishment for me and I am very excited about it. Next Wed will be an opportunity to snatch the 32kg for the first time, doing I think doubles to start, and just seeing how that goes. Great stuff.
Notes - What a difference a week makes, and a focus on mobility and moving well. Man when things are not going quite right with the body, you have to make changes and do something different. Focusing on moving well is critical to everything and certainly to performance. I have really turned a corner here the last couple of days after focusing on these hip drills from Pain Free. More to go, but this is very encouraging. I have really been able to get my R hip to sit down, calm down, and I can tell it has impacted a lot of other tightness I had greatly. So much so that I was able to nail another PR today with the 28kg snatch, 90 reps in 10 minutes for 9 solid sets of 5/5. This is a real accomplishment for me and I am very excited about it. Next Wed will be an opportunity to snatch the 32kg for the first time, doing I think doubles to start, and just seeing how that goes. Great stuff.
