7:00am - belly breathing, lacrosse ball, Primal Move practice - 60 minutes (significant extra time mobilizing, lacrosse ball work - traps, shoulders, triceps, forearms)
8:00am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:15am- Training session - loaded cleans, 36kg PR, 28kg 1H SW
2x:
BU TGU, 12kg, 1/1
48kg DL, 5
BU Windmill, 12kg, 2/2
BU PR, 20kg, 1/1
40kg HSP, 1, x 3
2x:
40kg loaded CL, 1/1
44kg loaded CL, 1/1
48kg loaded CL, 1/1 (PR - had not done this before)
36kg PR, 1/1, x 5
10 36kg presses
3x:
28kg 1H SW, 5/5
50 total swings
9:00am - Complete
Notes - Very interesting day. Took a lot of time to warm up, there was some delayed DOMs from hard training on Friday and Saturday that caught up to me this morning. Main spots are right pec, bicep, elbow (believe the main source is pec). I did a lot of mobilizing and lacrosse ball work, it helped a lot and got me ready to go. I think I just need to get a bit more soft tissue work done - I have been training hard and just need to focus on recovery equally leading up to Dallas SFG2. After I got going, great training session, and I was particularly excited about the loaded cleans. Set a PR by cleaning the Beast. I have to clean the damn thing before I am ever going to press, so this is a start. The cleans were strong. I was pushing my feet into the floor, firing the lats, and loading the glutes. Really got a lot tighter - this is good. I carried over the same focus to pressing the 36kg and got some very strong presses in. Finishing with 1H SW with the 28kg was almost like a walk in the park:)
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