Monday, September 7, 2015

9/7/15 Monday September 7, 2015 (32kg 2H HSP, 20kg SN 8/8, x 8)

11:45am - belly breathing, OS resets, lacrosse ball work, hip, hamstring and groin stretches  - 60 minutes (lots of extra soft tissue work)

12:45pm - 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

Cossack stretches
Glute squeezes
Fire Hydrants

1:05pm- Training session - 32kg 2H Hike Swing Park (HSP) 3, 20kg SN 8/8,  x 8

16kg TGU, 1/1, x 3
16kg BUP, 1/1, x 3

8x:
32kg 2H HSP, 3
20kg SN, 8/8

24 32kg HSP
128 20kg SN (64 per arm)

1:45pm - Complete

2:30-4:00pm - 90 minute walk down to and around Greenlake

Notes - Crazy late night/morning for the holiday, out with friends, I had to sleep in real late to try and make up for it.  Pretty shocked that I felt ok for training, I took my time doing mobility work and getting warmed up. I have discovered some pretty great hip opening work through putting my double lacrosse ball "peanut" on the ground and moving my hip and quad over the balls, applying a pretty significant amount of pressure.  This is seemingly really releasing that area and also providing a little relief to the low back.  Starting a new cycle today, this went extremely well.  The swings with the 32kg and the snatches with the 20kg felt great.  Really good technique on the snatches, I am feeling good about snatching these days and its really a movement I enjoy tremendously.  Finished up a beautiful afternoon with an extra long walk down to and around Greenlake in absolutely perfect Seattle weather.  My back is feeling great, best it has in some time.  I think swings really help the low back and the brisk walking also is a great reset for the hips, pelvis, etc.