6:25am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
6:55am - 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
7:10am- Training session - DB FSQ ladder - PR
2x:
16kg TGU with high bridges x 2/2
16kg windmill practice, 3/3
20kg BU SQ, 1/1
Hanging from balcony
4x:
24kg DB FSQ, 5
32kg DB FSQ, 2
28kg DB FSQ, 3
40 reps - PR on DB 32kgs (3x, 30 reps last week)
DB 24kgs farmer carry, 1 minute
DB 32kgs farmer carry, 1 minute
DB 28kgs farmer carry, 1 minute
Hanging from balcony
7:50am - Complete
Notes - Excellent day, both for training and for another chiro adjustment I had in the evening. For training, a couple of observations. Overhead position on the R is a little better - encouraging. For windmills, definitely major improvement from the oblique strain I had a week or so ago, pretty much gone now. For DB FSQ these were great reps. Another PR with the DB 32kgs, and you have to love that. I timed the squat ladder session and it took me about 20 minutes, or 10 reps every 5 minutes (including rest). I thought that was pretty good given that this was the heaviest squat session I have ever done. I am very pleased. Got a chiro adjustment in the evening, which was good. Working on resetting some things that have been off, and going to keep the frequency of visits up for a few weeks. Getting the R shoulder adjusted, hip, neck, and doing some eye exercises to stipulate the L side of m body is working. I notice pretty immediate relief and less tension after each session. Just going to keep up the mobility work and continue to balance out training with appropriate recovery methods.
