6:45am - Pain Free, FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes
7:25am - 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
7:40am - Training session - DB 20kgs Long Cycle 20 mins
16kg TGU with high bridges x 2/2, x 2
hanging from balcony
20kg BU PR x 2/2
hanging from balcony
Main training - DB 20kgs Long Cycle, 8, 6, 4 ladders -20 minutes (there was a 15 minute interruption between sets 2 and 3 work call)
4 ladder sets of 8. 6. 4 (clean between every jerk)
72 total reps in 20 minutes (DB CL/JK)
DB 20kgs farmer carry, 2 minutes
hanging from balcony
8:30am - Complete
Notes - Well, interesting day. Lots of observations and things to learn and work on. I felt pretty good this morning, did plenty of mobility, hip drills to open up the ankles, hamstrings, hips and pelvis. Dropped down the load in training to DB 20kgs and everything went fine during the session, felt ok. Obviously I am paying a lot of attention to what I am working through on the L oblique, L lower back, and thinking about ways to improve movement and alleviate the tightness and discomfort. Didn't feel anything negative in training. With that said, during the day at work, I tightened up light a drum and there was plenty of discomfort, when sitting. Sitting is killer. I have given this a lot of thought and tried to think back to exactly how I have been feeling, if certain movements are just not right during this period, etc. I am going to drop the Jerks completely at this point. I have been thinking about that movement and while I feel like my technique has been good, I am noticing that I am having trouble keeping tension in my abdomen (same issue that can happen to me with pressing), and I suspect there has been some pressure building up on my lower back. The Jerk is a tough movement, perhaps I don't have the thoracic mobility that I thought I had, technique maybe is not perfect, maybe this is not a movement that suits me best at this particular point in time. I am also noticing on the Getup that I need to be methodical in coming up to the lockout position and not "sit back" into my hip too much - that seems to light up the area of discomfort. It's the same movement essentially as sitting into a Windmill, which I think helped start this chain of events. I am noticing a consistent desire to drop into a squat - it's like my body is telling me something, and really wants to squat, possibly to offset the Jerk movement, I am not completely sure. With the squat, I can feel my abdomen tighten up, in a good way, it feels good on my hips to get into a deep squat and just stay there. I have been doing some Goblet squats, which feel really good. I am going to try some tall kneeling presses, which I have found to be a good drill in the past which really forces me to keep my abs tight and press with correct technique, as well as squatting, with some lighter bells. Also farmer carries feel good, I am going to keep doing those. Between those couple of lifts, if those go ok, I can do those for some time and I think get some potential benefits. We'll see how this goes. I also have another massage on Friday and more treatment next Monday. It's tough to deal with this stuff, but it's part of the process, and I keep telling myself to pay attention, take some positive out of this. There is something to be learned here, a way to grow and move forward, and I need to make sure I have the right attitude and frame of mind to try and take that opportunity.
