6:45am - Pain Free, FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
7:15am - 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
7:30am - Training session - DB SS PR 24kgs, DB 24kgs farmers
16kg BU PR, 2/2
Indian Clubs, movement #1 - 5 minutes
hanging from balcony
6x:
DB SS PR 24kgs, 5/5
DB 24kgs farmers, 1 minute
30/30 reps DB SS PR
Indian Clubs, movement #1 - 5 minutes
hanging from balcony
8:10am - Complete
Notes - Writing this at the end of the day. Interesting reflections on the day. I felt great this morning. Seem to be incrementally improving. I had a deep tissue massage yesterday evening, which was good, just trying to keep up the rehabilitation and recovery plan while continuing to try and train through some of the issues I am working on. For training, I decided to go with something I had not practiced in some time, Seesaw Presses, as I liked the idea of trying to tie together the shoulders and hips, which I feel that this exercise can do if done well. I combined it with double 24kgs farmer carries - decided to drop down from the 32kgs I had been training with this week for farmers (since I was doing SS PR with the 24s), as I am focusing on the farmers during this cycle for grip work. The farmers are going extremely well, I love the simplicity of carrying something heavy for distance. Really good stuff. I enjoyed the SS PRs but I will say a few hours into the day, I was starting to tighten up again and spent about 90 minutes this evening doing some mobility work but also quite a bit of lacrosse ball work on tight spots. Focused on the erectors in the low back, glutes, outer hips. Who knows, maybe this was too much today. Too much load, too soon, I just don't know. Will just keep at this, and keep working the Pain Free and mobility drills for hips, low back, hamstrings, etc. Got to stay positive, keep going, pay attention and be smart.
