8:45am - belly breathing, Primal Move practice, lacrosse ball release - 30 minutes
9:15am - 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
quadruped shoulder rotations against the wall
9:30am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
9:40am - Complete
Notes - Feeling good. SLDLs felt great today, very stable. Nice improvements from doing this a couple of times a week.
Thursday, February 4, 2016
2/3/16 Wednesday February 3, 2016 (TK PR 16kg, 2H SW 28kg)
Started the day in Spokane
7:10am - belly breathing, Primal Move practice, lacrosse ball release - 20 minutes
Fly back to Seattle
4:15pm - Primal Move, Lacrosse ball release
4:30pm - 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
4:45pm- Training session - superset 16kg TK PR, 28kg 2H SW
2x:
16kg half TGU, 1/1
48kg DL, 5
5x:
16kg TK PR, 5/5
28kg 2H SW, 20
Totals TK PR 25/25, 100 2H swings
5:05pm - Complete
Notes - Reading my notes from last week, some good things here. Not nearly as tight this week - biceps tendon on R side feeling good, elbow good, R knee as well. Perfect timing for the back off week. Hips were tight after this training session, mainly L,which is really tight abductors. Flying and sitting too much. Did some foam roll before bed on the inner thigh on the abductors, it helps a lot. Tough spots to really reach though. Squatting for several minutes consecutively also helps stretch them.
7:10am - belly breathing, Primal Move practice, lacrosse ball release - 20 minutes
Fly back to Seattle
4:15pm - Primal Move, Lacrosse ball release
4:30pm - 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
4:45pm- Training session - superset 16kg TK PR, 28kg 2H SW
2x:
16kg half TGU, 1/1
48kg DL, 5
5x:
16kg TK PR, 5/5
28kg 2H SW, 20
Totals TK PR 25/25, 100 2H swings
5:05pm - Complete
Notes - Reading my notes from last week, some good things here. Not nearly as tight this week - biceps tendon on R side feeling good, elbow good, R knee as well. Perfect timing for the back off week. Hips were tight after this training session, mainly L,which is really tight abductors. Flying and sitting too much. Did some foam roll before bed on the inner thigh on the abductors, it helps a lot. Tough spots to really reach though. Squatting for several minutes consecutively also helps stretch them.
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