10:00am - 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
2x:
16kg TGU to windmill, 1/1
16kg GSq, 5
24kg 2H SW, 10, x 10
100 swings
10:30am - Finish
11:00am - Chiropractic appointment
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
10:15am- Training session - TGU, 2H SW2x:
16kg TGU to windmill, 1/1
16kg GSq, 5
24kg 2H SW, 10, x 10
100 swings
10:30am - Finish
11:00am - Chiropractic appointment
Notes - Shitty day but that's how it goes sometimes. I spent 50 minutes last night before bed doing the Supine Groin Stretch from the Pain free book, just trying to get some of the tension out of my right shoulder and arm mainly (that stretch has done amazing things for me in the past for both my abductors as well as my hips and shoulders). My right arm was in spasm at various points and definitely there is some stuff being worked through there. I told myself that I would go with the flow this morning and see how I felt, and if anything didn't feel ok, I would back off from the training plan and live to fight another day. I tossed and turned last night in bed, woke up with a raging headache, and some head cold symptoms. Not great. I decided ultimately that it made zero sense to try and press today, or really do anything much beyond doing some solid mobility work and soft tissue work with the foam roll and lacrosse ball to work on hot spots on my right arm, i.e. tricep, pec, trap, under the armpit, etc. I spent a long time doing that, and eventually felt good enough to do my basic kettlebell warm up and then some TGUs and goblet squats with the 16kg. By that point, those were feeling ok, not a problem, zero pain. I had a feeling that 2H light swings with the 24kg would be fine, so I tried them, felt good, zero pain, did 10 sets of 10. I then made an appointment with my chiropractor to go get checked out, get a few adjustments to work on this tension in the right lower neck, trap, arm etc. That was excellent and I am glad I was able to get in and see him. I will work the mobility hard tonight, get some rest, and see how I feel in the morning. Kevin suggested both staying with last week's load and volume and also taking an extra day and to the training Tues / Thursday / Sat. At first I didn't think this would work but in my mind this morning I realized that could work just fine, especially with another of recovery, night's sleep, let these chiro adjustments settle in, etc. So that's the hopeful plan for tomorrow. For once I am proud of myself for actually listening and backing off. I should have realized a long time ago that it's not worth it to jeopardize longer-term training and results for an immediate training fix. If you can't go, stop, figure it out, and set yourself up appropriately so you can go.
