6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
6:45am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:00am- Training session - Press ladder, swings
3x:
20kg FMS TGU, 1/1
48kg DL, 5
20kg BU PR, 1/1
3x:
28kg PR, 5/5
36kg PR, 2/2
32kg PR, 3/3
32kg 2H SW, 20, 15, 15, very limited rest between each set. 50 total reps.
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:40am - Complete
Notes - well - an incredibly disappointing day in certain respects. I rested this weekend, had a good warm up today all the way through BU PR, didn't notice any issues at all with the L trap, or forearm or elbow. Seemed like all systems were a go. Getting into pressing, right away on the negative back into the rack from lockout, the elbow felt tight on the outside and inside, mainly the inside, on the L side. My R side felt amazing, honestly probably some of the best pressing I have ever had on the R side. I ended up getting pissed and worked my way through the training session, probably not my finest hour in terms of good judgment. Pretty much all other aspects of the press felt fine on the L, no issue with cleans, no issue pressing out of the rack, but things would light up on the negative. Thinking out loud, back in Spokane on Thanksgiving two weeks ago I was doing a few pull ups with my girl friend and noticed the L elbow bark. And my L trap has been a bit tight. Honestly I think I have let myself down with not getting enough soft tissue work, and this L trap thing has ended up causing some poor mechanics on the L side a bit and there is too much tension on the L bicep, tricep, and things are off. The good news is that I am going in for bodywork tomorrow, and have chiro and a deep tissue massage on Wednesday. These guys are all good and that attention should help. I am going to have my bodyworker release the traps, work on releasing my triceps, and getting into my armpits, lats etc. I believe I will see pretty immediate help from these sessions. For Wed I am going to plan on dropping the SS PR, and not going overhead at all except for get-ups, which are fine. I will sub in extra front squats assuming that doesn't bother anything. When I have had overhead issues in the past, I have usually moved to squats with good results. Also, 2H SW feels good, doesn't seem to bother anything at all. The swings are feeling great. I will do those assuming nothing crops up. Frustrating, but it is important for me to focus on solutions here and getting things back on track.
