7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:30am - 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
7:45am- Training session - DB 24kgs FSQ, 32kg 2H SW
2x:
24kg TGU, 1/1
24kg GSq, 5
24kg SLDL, 5/5
5x:
DB 24kgs FSQ, 5
15 minutes, on the minute:
32kg 2H SW 10
150 swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Writing this on Thursday after being very busy the last couple of days trying to rehab this stuff with the left shoulder, etc. etc. Good couple of days actually. Did bodywork on Tuesday, then had a chiro appt and a deep tissue massage on Wednesday. Feeling way, way better after getting a lot of release of tension in the traps, forearms, triceps, etc. Got to get with Kevin to figure out the best way forward but I think I am coming out of the woods here. This session on Wed was done before the chiro visit and before the deep tissue massage. It went well. I really wanted to try some front squats, I just felt like they would be ok and would not irritate anything too much if at all. They seemed to go fine. The swings felt good. Now it will just be figuring out the best way to re-incorporate overhead work (pressing).
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