7:00am - FMS and other warm up drills, (belly breathing, form roll, wall drops with 8k bell, breathing), lots of hip stretching, glute activation - 65 minutes
8:05am - 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
8:20am- Training session - 48kg DL, 20kg BU FSQ / BU PR, 32kg 2H SW HSP
2x:
SL glute bridges, 8/8
48kg DL, 8
Set of doubles of BU PR or BU FSQ with the 20kg before each swing set
3x:
SW 3, park, SW 3, park, SW 3, park
SW 4, park, SW 4, park, SW 4, park, SW 4, park,
SW 5, park, SW 5, park, SW 5, park, SW 5, park, SW 5, park
Total reps -
2+2 20kg BU FSQ, 4+4 20kg BU PR
50+50+50 2H SW with 32kg
9:00am - Complete
Notes - Writing this on late Sunday evening in NJ after traveling the last several days, first to the San Juan Islands with the kids on Thursday/Friday and then on the plane to NJ on Saturday afternoon. It's been busy. Have been noticing a bit of L lower back / oblique stuff again the last several days, it's been a difficult stretch in terms of traveling, just being out of the normal routine. I continue to think that a decent bit of this stuff is actually related to my L shoulder, the one I fell on hard several times years ago and that I have less ROM and strength when compared to my R. I think something has been up since doing double jerk work in April and then getting the setbacks. I suspect that doing things that are focused on stability for that shoulder are really going to help things and I think I need to re-focus on this with certain mobility work, drills from Kinetics, and some Turkish Getups with lighter weights in particular which I have not been doing. I need to get stability and good positon in the OH position. When at Kinetics on Wed Michael had me press a 16kg bell overhead and then squat down (Sots press). He was very pleased with how I moved, a lot of improvements, but I am not satisfied and really doing this with the bell in the L hand overhead was extremely hard for me. I need to speak with Kevin and figure out what is going on here and really drill down on this weakness and make it a strength. There is something to this. Walking feels very good, mobility work feels very good. I am going to be focusing on various Original Strength movements and just trying to take this week to keep things moving forward, in the face of what will be high-stress on this work project. Now is not the time to push anything and I don't plan on it. Had a really nice time today meeting my brother Nick in NJ and we went into NYC and saw a ton of places, had two nice meals, and it was just great to connect again. That's really what it's all about at the end of the day - family, and friends, spending time with people that you love, and that love you back. This other shit takes care of itself if you keep your eye on the big picture.
