8:00am - Pain Free exercises, focusing on the hips and shoulders - 60 minutes
9:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 60 minutes, lots of mobility work, lacrosse ball work
10:00am - Kettlebell warm up
1/2K halos - 12kg, 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
16kg TK windmill drill, 4/4
10:15am- Training session - DB 24kgs Jerks - PR
2x:
20kg TGU with high bridges x 2/2
20kg Windmill x 3/3
20kg BU PR x 2/2
20kg 2H SW, 10
DB 24kgs Jerks, on the minute, 9 minutes
5 reps x 3 mins
4 reps x 3 mins
3 reps x 3 mins
36 reps - PR
DB 24kgs farmer carry, 1 minute
10:45am - Complete
5:30pm - Chiro adjustments
Notes - Writing this late Saturday night. Been a fascinating couple of days. First off, I have known that there are mobility issues going on I have been really trying to improve. Spent several days focusing on exercises from my Pain Free book, trying to open up the hips, mainly R, and shoulders, mainly R. The R shoulder I know has been internally rotated, an old stress pattern, causing some issues on my thoracic mobility on that side, and putting undue stress on by tricep, elbow, and forearm on that right side. Frustrating for sure but some of the things I have been doing have been helping things. I know this all really emanates from the shoulder being off. I have been going hard, tons and tons of driving this week with the kids for their spring break, and am just wound up and body is tight. Deep tissue massage Wed evening was helpful, did all of this mobility work, but took forever to get going on Friday morning. I was feeling way less than my best but knew that I could press on, get the work in, and had a chiropractic adjustment planned for Friday afternoon. My chiro is really exceptional and also is very helpful - can adjust anything, and we do a number of drills etc. that help flush out issues that he then addresses. I know my CNS is just a bit off given all of the imbalances on my R side so wanted to set out to getting this going in the right direction. As to my actual training on Friday, it did go well. Noticed that the oblique strain on my L side was quite a bit better, windmills were fine and so were the double jerks. Doing jerks on the minute was interesting and very challenging. Just love this movement. I am really looking forward to more practice as I improve my mobility and work through these issues. The chiro work Friday evening was exactly as I hoped for - immediate relief for my shoulder, below, forearm. Almost shocked really but like I said I have been seeing Jason for years and he is outstanding. I feel fortunate to know professionals that can help me with stuff like this so I can get the most out of my training, and in turn really benefit my overall health. Today was a good day as I have noted on my separate blog post.
