8:15am - 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
2x:
DB 16kg SL DLs, 8
DB 16kg FC, 3 mins
4x:
24kg 2H SW, 10
1 leg push-ups, 5/5 (switching legs)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:30am- Training session - DB 16kg SLDLs/farmer carries, 24kg 2H SW/1 leg push-ups2x:
DB 16kg SL DLs, 8
DB 16kg FC, 3 mins
4x:
24kg 2H SW, 10
1 leg push-ups, 5/5 (switching legs)
8;55am - Complete
Notes - OK, this was good. Good night's sleep, well, I slept right through my alarm. I need it. Have slept a bit more the last several days, definitely body is needing it and then some. Still have a lack of discipline around when I go to bed (too late). It's pathetic as I keep writing that yet cannot (have not) consistently improved it. No excuses. In any event, was watching to see if the oblique issue from yesterday would pop up, it seemed ok. Main thing actually was that my left knee was very sore and tender, probably the running etc. I actually foam rolled my quad a bunch which was a huge relief. Seemed like the issue was in the quad. By the time I got to training, this was pretty much alleviated. I liked all of this training. Doing the SLDLs is very good for me, I need this movement to fire up my glutes. I feel like part of my issues is due to "sleepy glutes" or basically just not getting the right muscles to fire up. These help. The farmer carries were good, really focused on Kevin's tips of firing the triceps hard and pushing the shoulders down. The longer carry time was good too. I was feeling pretty good so decided to go ahead with the swings and see how they felt. Actually, they felt good. Kevin's suggestion to drop to a lower rep range I think was spot on. That, and I think doing the SLDLs in particular fired up my glutes and therefore when doing the swings, I was able to really focus and feel the glutes on extension, and not the low back or obliques (at least not nearly as much), which is what I wanted. I think with a higher rep range there can be a tendency to lose power and/or technique. Single leg push-ups, also a good movement, I feel this gets my anterior change going a bit, felt the abs kick in, but also anterior chain as well. As I write this in the afternoon, no major discomfort, at least things certainly don't seem worse. I feel it in the glutes and also surprisingly way more in the traps and upper back than I anticipated, which is probably from doing the farmers in the manner I did them. Going to work on correctives this evening and also get some Indian Club practice in.
Notes - OK, this was good. Good night's sleep, well, I slept right through my alarm. I need it. Have slept a bit more the last several days, definitely body is needing it and then some. Still have a lack of discipline around when I go to bed (too late). It's pathetic as I keep writing that yet cannot (have not) consistently improved it. No excuses. In any event, was watching to see if the oblique issue from yesterday would pop up, it seemed ok. Main thing actually was that my left knee was very sore and tender, probably the running etc. I actually foam rolled my quad a bunch which was a huge relief. Seemed like the issue was in the quad. By the time I got to training, this was pretty much alleviated. I liked all of this training. Doing the SLDLs is very good for me, I need this movement to fire up my glutes. I feel like part of my issues is due to "sleepy glutes" or basically just not getting the right muscles to fire up. These help. The farmer carries were good, really focused on Kevin's tips of firing the triceps hard and pushing the shoulders down. The longer carry time was good too. I was feeling pretty good so decided to go ahead with the swings and see how they felt. Actually, they felt good. Kevin's suggestion to drop to a lower rep range I think was spot on. That, and I think doing the SLDLs in particular fired up my glutes and therefore when doing the swings, I was able to really focus and feel the glutes on extension, and not the low back or obliques (at least not nearly as much), which is what I wanted. I think with a higher rep range there can be a tendency to lose power and/or technique. Single leg push-ups, also a good movement, I feel this gets my anterior change going a bit, felt the abs kick in, but also anterior chain as well. As I write this in the afternoon, no major discomfort, at least things certainly don't seem worse. I feel it in the glutes and also surprisingly way more in the traps and upper back than I anticipated, which is probably from doing the farmers in the manner I did them. Going to work on correctives this evening and also get some Indian Club practice in.
