9/14/16 Wednesday September 14, 2016 (2H SW ladders)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

6:45am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:00am- Training session - 2H SW ladders

3x:
24kg TGU, 1/1
DB 24kgs kickstand DL, 3/3
24kg 2H SW, 20

3x:
28kg 2H SW, 10
32kg 2H SW, 10
36kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:45am - Complete

3:45pm - Kinetics appt

Notes - This was good.  Writing this at the end of the day.  Very solid training, neck, pec, trap on the right side showing major, major signs of improvement after a massage late Tuesday afternoon, following chiro the previous day.  All of this helping a lot.  Calming way down.  Low L back at the top of the hip, insertion to the hamstring acting up again after this session a bit, same pattern, noticing a tight right front of the hip.  I think that tight right front causes the issue on the back left - need to get better opening through hip flexor stretches or something on that right side. Also need to focus on lower glute contraction, not upper glute, which ends up I think enflaring that spot on the L side a bit.  Something to consider on the swings, need to get those lower glutes firing better.  I was focused on that during the sets and seemed to help.  That, and locking down those lats on the swings as well.  This session didn't seem to irritate anything at all associated with the neck, which was great.  Also got in a kinetics session in the afternoon, which was helpful, and they are going to send some notes to Kevin. Notes are focused on needing to fire up the lower traps / upper lats in the back, to set the shoulders better for overhead work.  Need to work on something the warm ups that patterns that movement and fires those muscles, prior to overhead training.  Something to discuss with Kevin.