Thursday, January 28, 2016

1/27/16 Wednesday January 27, 2016 (2H 1H SW 32kg, 24 mins)

Started the day in Spokane

7:30am - belly breathing, Primal Move practice, lacrosse ball release   - 20 minutes

Fly back to Seattle

8:55pm - Lacrosse ball release

9:10pm - 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

9:25pm- Training session - 2H 1H 32kg SW, 24 mins

3x:
24kg half TGU, 1/1
48kg DL, 5

24 minutes, on the minute, switching 1H arm each minute

2H SW 32kg, 5 into 1H SW, 2

120 2H SW, 24/24 1H SW L/R

10:00pm - Complete

Notes - Came back from working in Spokane the last couple of days.  A late evening workout, very unusual for me but you just have to get the work in sometimes.  Overall, given the circumstances, solid day, good work, I got this done.  My R bicep tendon is definitely tight.  Did a lot of mobility work and targeted lacrosse ball release on the pec, tricep etc. to try and get it to release.  I am not totally sure of the origin, though I think it is an accumulation of overhead lifts, 1H SW.  My R knee also continues to be tight, tender on the inner part of the knee.  I think this is from a very tight abductor (both legs most likely).  Need better sleep, better recovery, and next week is a backoff week.  This has been a good period for sure but I need to stay sharp and work through some of these things.  I have a deep tissue massage scheduled for Sunday.  Need to get some other restorative soft tissue work in the next week as well.  In any event, tossing around the 32kg for a decent number of reps at the end of a long day is nothing to be ashamed about.  I got the work in.

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