7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:15am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - DB FSQ 24kgs, rows, 2H SW
3x:
20kg TGU to palm, 3/3
24kg GSq, 5
20kg BU PR, 2/2
5x:
DB FSQ 24kgs, 5
24kg Row on box, 3/3
24kg 2H SW, 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:30am - Complete
3:45pm - Chiro appt
Notes - Good day, I mean, progress is progress. Absolutely no issues at all with the neck, shoulder, etc. which is a huge deal. Kevin and I corresponded and we elected to switch gears on training, hence moving to some front squats and rows to try and fire up the lower lats, get the shoulders back in position after so much heavy overhead work. The left arm row was lighting up my adductor on the left side, which was uncomfortable, so that is the downside of this training session. I tried various techniques primarily trying to fire up glutes, upper trap, obliques etc. which helped quite a bit but still that was quite odd. Adductor, front hip on the left really lighting up on the left arm row. No such experience on the right arm row at all. Very very interesting. Frankly I think the wrong muscles firing on the L side was an issue. Also, possibly a 20kg is more appropriate for me at this point for rows so I am less thinking about the weight and more focused on firing the right muscles and using the right technique. Had a another chiro adjustment this afternoon as well which was good, took some xrays to get a baseline, and we will study those next week when I do the rest of the initial baseline exams. All in all I feel like some things are moving forward here.
