9:15am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 60 minutes (a significant amount of lacrosse ball and foam rolling, extremely tight from traveling all weekend)
10:15am - 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
10:30am- Training session - heavy TGUs to below, heavy 2H SW
28kg TGU to elbow, 5 L, 5 R (set bell down and rest after every rep - all singles)
32kg TGU to elbow, 3 L, 3 R
36kg TGU to elbow, 2 L, 2 R
4x (up from 3x last week):
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10
120 heavy swings total
11:10am - Complete
Notes - Tons and tons and tons of lacrosse ball and foam rolling this morning. Tightest I have been in many, many weeks. All from traveling to and from San Francisco, different bed, not great sleep, didn't do any mobility or stretching down there, just some walking. Once I got training I felt very good. These were the best TGUs yet, I am very pleased. I have realized that really focusing on training my eyes right on the bell really improves the roll to elbow. This is a focus point Kevin told me about and for some reason in the past I just don't think I have always trained my eyes to be right on the bell at all times. Swings were solid. Good start to the week all things considered.
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