1:45pm - 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
2:00pm- Training session - TGUs, DB SW / SN, SN
24kg TGU, 1/1
20kg BU PR, 1/1
28kg TGU, 1/1
20kg BU PR, 1/1
32kg TGU, 1/1
20kg BU PR, 1/1
5x:
DB 20kgs SW 3, DB SN 3
24kg SN, 10/10, x 5 (short rest between each set)
100 SN
24kg 2H SW, 20
2:45pm - Complete
Notes - Much improved day. Had a massage yesterday afternoon, focusing on opening up my L hip, psoas which was very tight to the touch. Really helped a lot. Spent an hour last night laying on my back doing the supine groin stretch and calf stretches on the stairs, these are exercises from Pain Free that have helped me before when I have had pelvic / abductor / hip issues. Woke up noticeably feeling better, back looser. It's interesting as I feel the strain on the L side, yet when I do these exercises, it is the R side that is tight and ends up relaxing. I have no doubt there is pull cross body on the R that is impacting the L, that's why you don't just treat the area, but look for patterns. Double stance with wide legs didn't feel great per se, but not terrible either. Felt more comfortable with the normal hinge stance on the snatches, which were very strong despite very hot conditions outside in the sun. I was sweating up a storm. Good for a bit of heat conditioning the last week or so before I go to Dallas where it will for sure be very hot.
