9:20am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:35am- Training session - 20kg SN breath ladder
3x:
24kg half TGU, 1/1
48kg DL, 5
20kg SN breath ladder (reversed order from last week, starting with highest rep count first)
20kg SN 10/10, 10 breath
20kg SN 9/9, 9 breath
20kg SN 8/8, 8 breath
20kg SN 7/7, 7 breath
20kg SN 6/6, 6 breath
20kg SN 5/5, 5 breath
20kg SN 4/4, 4 breath
20kg SN 3/3, 3 breath
20kg SN 2/2, 2 breath
20kg SN 1/1, 1 breath
50/50 20kg SN
20kg 2H SW, 20
10:00am - Complete
Notes - Interesting day. Didn't feel fully recovered after waking up. Right knee has been very tight, I have had this pattern before and it has nothing to do with the knee but much more to do with the ankle, calf, quad, and hamstrings. That right side has tightened up. I noticed this a little bit a couple of weeks ago when I did some double bell swings, I think from the wide stance. I also think getting back into 1H swings, this is related and I just have to work through it. It responds well to mobility work and to form rolling, and lacrosse ball work, trying to dig into tight spots in the quad, side of the knees, IT band, calf etc. Also my R bicep tendon has been pretty tight as well. Again, I think this is from heavier 1H SW, and just overall workload. It responds very well to soft tissue work and mobility and I gave it plenty of both this morning. I felt good after warming up and actually the snatching felt great, no issues whatsoever, and felt good today. Writing this at night and my R knee definitely needs further work this evening which I will do.
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