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
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)
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 8Cossack stretches
Glute squeezes
Fire Hydrants
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.
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.
