7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (some extra mobility work)
7:45am - 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
16kg TK windmill drill, 4/4
8:00am- Training session - 24kg SN 7/7 on the min 7 mins
2x:
24kg TGU with high bridges x 2/2
24kg SLDL , 5/5
24kg 1H SW, 10/10
Lots of hanging from my balcony between the above - stretch shoulders and lats
24kg SN hold in lockout for 10 seconds, pump the arm a bit back and forth, 1/1
24kg SN 7/7 on the min, 7 mins (6/6 8 mins last week)
96 reps
24kg farmer carry, 1 minute, switch sides, 1 minute
More hanging from the balcony - stretch shoulders and lats
8:40am - Complete
Notes - Pretty interesting day. I was damn exhausted this morning. And I was pretty tight. Did a lot of mobility work, really trying to work on opening up the shoulders, really the R shoulder, as I have been doing for several weeks. I can tell even with arm bars etc. that getting into a good overhead position with a locked elbow on the R side continues to be more challenging than it should be. Just have to keep at this and get through this challenge. When I picked up the 24kg to get into the warm-ups and it felt "heavy" I was like "oh shit here we go." I was winded even during the TGU warm up sets. I think I crushed the snatches. WTF. I was really getting into my hips, really loading the bell up between the legs and it was popping up into lockout very nicely. Good stuff here, not to be over using with my arms, pulling with the arm, etc. but instead really getting the hips into the technique. I was very, very pleased with this. With that said, the exertion level was noticeably higher than what I would have wanted. It was not easy. I was seriously winded after this and had to take several minutes to get my breathing under control and heart beat down. I am not sure what to make of this. I am writing this at night and I felt great all day, like the snatching was the best thing possible for my shoulders. Who knows. I did an excessive amount of hanging from the balcony as well to try and stretch out my shoulders and lats and I think that definitely is helpful as well. I will keep at the mobility work.
