Tuesday, August 18, 2015

8/18/15 Tuesday August 18, 2015 (DB 24kg FSQ, 24kg 2H SW)

7:20am - belly breathing, lacrosse ball, soft tissue work, OS resets  - 50 minutes

8:10am - 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

8:25am- Training session - DB 24kg FSQ, 24kg 2H SW

16kg TGUs, 2/2

16kg GSQ, 5
16kg BU FSQ, 3/3

5x:
DB 24kg FSQ, 4 (up from 3 last week)
24kg 2H SW, 10

20 DB FSQ
50 reps swings

Rocking

8:50am - Complete

Notes - All in all, pretty good here.  Tough to recover after having trained yesterday evening, but wanted to get in some more work. I did a lot of mobility work last night, and some stretches from Pain free to try and open up the abductors, hips etc.  That was helpful, and I was feeling better this morning including some relief on the low back / oblique on the left side as well.  Got some release of tension.  I dropped the swing weight down to 24kg and just focused on solid reps, good hinge etc. between the front squats.  Doing more mobility work tonight, a walk tomorrow morning, going to try and get sleep and recover some more before training again Thursday.