Monday, August 3, 2015

8/3/15 Monday August 3, 2015 (DB 20kg SS PR, 28kg 2H SW)

7:15am - belly breathing, lacrosse ball, soft tissue work, OS resets, hamstring stretches  - 60 minutes

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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:30am- Training session - DB 20kg SS PR, 28kg 2H SW

16kg TGUs, 1/1, x 2
20kg BUP, 2/2

5x:
DB 20kg SS PR, 4
28kg 2H SW, 10

20 DB SS PR
50 reps swings

Rocking

Indian clubs -  5 minutes

9:00am - Complete

Notes - Very solid today.  Going up in press weight to the 20kg, and up in swings to the 28kg.  Feeling a little tight in the low back, it's a case of needing to do more corrective work for sure as I have not spent as much time on mobility the last 5 days or so and it is catching up to me.  Hamstrings are a bit tight.  Spent some time working on things this morning and will do more tonight.  I did get in a nice 1-hour walk yesterday evening at Greenlake. Lots of walking, has been really good resetting the body.  Overhead position is dramatically improved, I am really noticing that on the TGUs and presses.  Some good things happening but have to keep a focus on the mobility work particularly the hips, abductors etc. with the Pain Free exercises.