7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
7:20am - 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
7:35am- Training session - TGUs, halos, GSq, PR ladders
2x:
24kg TGU, 1/1
12kg TK halos, 8/8, 8/8
32kg GSq, 5
PR ladder
4x:
24kg PR, 5/5
28kg PR, 3/3
32kg PR, 2/2
28kg 1H SW, 10
8:20am - Complete
Notes - Well, sometimes you get a real reality check to let you know how you are really doing. Sunday was about as shitty as I have felt in a long time, and it sucked. Tight neck, front, right side, back, tight in the front pec, all around just barking and telling me hey man, get a fucking clue. Obviously, snatching on Saturday was too much, too much overhead work, just not ready for it, and underlying there somewhere there have been issues since a few weeks prior to SFG2 the first week of Dallas, and I do not have it sorted out yet. Tried various mobility therapies with some relief, and the best thing I ended up doing was an hour of the Supine Groin Stretch from the book Pain Free before I went to bed. That stretch always does wonders for me. My whole right arm, right side, lower right back, leg, etc. were lighting up. It really helps. Feeling better this morning, I elected to see what I could accomplish for training. Honestly, everything felt good in warm ups, and for the pressing I just really told myself over and over "relax, easy, controlled breathing, controlled movements" and that all went well. I had a feeling things would probably tighten up, they did, but I anticipated this too and had called up my chiropractor on Sunday and got into see him today. I am going to resume a regular chiropractic practice - I have completely gotten away from this (had not been since December), and probably for no good reason as I have found in the past that a regular chiropractic practice does very good things for my overall health. I let this go, and I am going to bring it back. So that appointment was very positive today. I am also committing to at least 40-60 minutes of the Supine Groin stretch, every single night before bed. Over time I believe this is going to help release some of those deep adductor muscles, improving hip range of motion and the connection with the shoulders. We'll see where this goes. I also have a couple of soft tissue appointments this week so I am really trying to accelerate the recovery time and get this on a good path. Need to re-think training, at this time I would think no overhead work at all on the weekends (dropping workout B the snatching in the current regime), and replacing it with body weight work, focus on mobilization, and maybe some 2H SW for a little conditioning, but nothing over the top. I need to moderate the overall volume on the overhead work right now and get the maximum bang for the buck out of the reps I do take on.
Evening:
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
1 hr Supine Groin Stretch from Pain Free
