7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 60 minutes, mixed with Pain Free exercises
8:00am - 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
8:15am- Training session - 24kg PR, 32kgs farmers
20kg BUP, 2/2, x 2
5x:
24kg PR ladder, 3/3, 2/2, 1/1
DB 32kgs farmer carries, 60 seconds
30/30 total presses
8:45am - Complete
9:30am - 1 hr body work session, focused on glutes, hamstrings, quads
5:30pm - 6pm - Indian Club practice
Notes - Writing this on Tuesday evening finally. This was a pretty thoughtful session. I did a bunch of mobility work on Sunday evening, did more Monday morning, things were feeling improved. I thought this combination of exercises, lighter presses, and not doubles in particular, would allow me to focus on technique, keeping the abs tight, bracing the glutes, and balanced out with heavy carries to work on my grip, which is something I can improve right now while I work through this muscle imbalance / tightness stuff.
Felt it a bit in that glute medius area after this working session, but then I had a body work session with my guy, Dave Engstrom, who is outstanding. It was extremely productive. He got deep into m glutes and hamstrings and seriously worked on my body hard. It was extremely intense at times. There was / is some serious shit going on with muscle imbalances. I have to keep working on my hamstrings, abductors, and get some really improved mobility. I think that stuff has been laying in wait and just really jumped out at me lately.
Randomly, after work, it hit me that I have not picked up my Indian Clubs in forever. I thought hell, this might help me tie together my shoulders and hips, I should have been doing this stuff. I watched Movement #1 on YouTube and got to practicing that movement again with one and then two clubs. I have to say - INSANE immediate effect, particularly on my L shoulder. It was cracking, popping, and making all kinds of noise as I gently went through the movements - in a very good way. This is the shoulder I had a couple of falls on years ago, and is one that has been strengthened in a massive way through KB training. However, there are some real asymmetries I deal with as a result and I have often believed that a lot of my tightness on the R hip area can be traced back to this L shoulder. I have no doubt these issues are contributing to what I have been working through on the L low back and glute. I worked the IC practice for 30 minutes, loved it, and am picking this up now as a consistent daily practice for at least 5-10 minutes as part of warm ups, particularly for overhead work, and before bed. This could be really big for me.
