12:45pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
1:15pm - 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
1:30pm- Training session - 40kg KB aerobics
2x:
24kg TGU to windmill, 1/1
24kg FSQ, 5
24kg TK PR, 5/5
jump rope 2 minutes
40kg 2H SW, 10
12 minutes 40kg KB aerobics:
40kg 1H SW, CL, FSQ (using off hand to support the bell), set down, switch hands
Did 7 sets total
40kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
2:00pm - Complete
Notes - Interesting day. Did various soft tissue work last night on the L trap, pec, forearm, elbow area. Things are a bit off but after thinking through it I think I have just a bit of tightness in the L trap from the consistent pressing work etc.etc. and it's gotten my forearm and elbow involved a bit. I think Wednesday's training with the 1H SW with the 24kg may have added a bit of fuel to the fire as I don't 1H SW much at all, and it's possible that it was too many reps and with what is going on in the L trap and forearm, may not have been a good movement in the circumstances. Not a huge deal, but I will continue to watch it and may modify things to just do 2H SW for the time being. 2H SW is completely good and doesn't bother it at all. Woke up today and still was feeling some residual effects on the L side, so I took the morning off and trained in the afternoon instead. Took some time to warm up, and I decided I would just go by feel today and see how I felt once I started touching the bells. Felt pretty good. Did my warm-up with the 24kg, all systems felt good, and after doing some 2H SW with the 40kg, I felt like I could go ahead and test KB aerobics with that bell as planned for this cycle. Felt good. Got 7 sets done, feeling extremely good with this bell on the R side today, L side obviously I was being cautious, really trying to use the hips and glutes and not put any undue stress on the L shoulder, forearm etc. Just basically trying to have great technique. Writing this tonight, feeling fine, did more soft tissue work with the foam roller, lacrosse ball, and also used some Traumeel homeopathic ointment to help in recovery. Will do the same thing tomorrow. Will also try and get some soft tissue work done this week in addition to chiro work. Have not had much soft tissue work lately so that could really help. All in all, what I learned today is a lesson I have learned many times. Be in touch with your body, but don't be scared to push a little bit as you may be capable of much more than you think. Great technique is key at all times and cannot be compromised. If it is, time to set the bells down or reduce load etc.
