At Cannon Beach, Oregon Coast
10:30am - belly breathing, Primal Move practice, lacrosse ball release - 15 minutes
10:45am - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
11:00am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg full TGUs, 1/1
24kg SLDL, 3/3
11:15am - Complete
Notes - Very good night last night and day today at the Oregon Coast. Great times with my kids, the weather is stunning. Last night I spent one hour on my back doing the supine groin stretch from the book Pain Free, really releasing a ton of tension in my shoulders, and low back, trying to release that tension from the inner thighs (adductors). That was extremely good and today my body really felt noticeably better. I need to keep working those drills and also add in a couple of others (wall sits for one). It's clear that the heavy and frequent overhead work has caught up with me a bit and I need to balance things out again, and I will focus on doing that. These full get-ups felt good today, noticed that lockout on the left side was a bit challenging, surprised me, again I think that's another sign of something that needs increased focused in terms of getting the thoracic spine loosened up, moving better, so I can get overhead better. Need improved connection between the hips and shoulders again. All in all I think I figured something out so I will pursue this course of action with some vigor.
