7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:30am - 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 28kgs FSQ, 32kg 2H SW
2x:
16kg TK PR, 5/5
24kg TGU, 1/1
24kg GSq, 5
24kg SLDL, 5/5
5x:
DB 28kgs FSQ, 5
16kg windmill, 1/1
15 minutes, on the minute:
32kg 2H SW 10
150 swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
12:00pm - acupuncture
Notes - This was a great training session. I am very encouraged. I incorporated some 16kg TK PR to test how my overhead position was feeling, as well as to test the L elbow and tricep to see if things had cleared up. Definitely had. No issues with the elbow or tricep - sigh of relief. Obviously a light weight, but this is encouraging. I only notice the tricep a bit right now on push-ups in my Primal Move warm-up. It is slight, but it is there, so it needs a little more time most likely. With all that said, the various soft tissue work has helped a ton, backing off was smart. I was able to up the bell size on the FSQ to 28s, that was challenging, but certainly nothing I could not handle. Everything felt great, felt things just a little bit on a couple of reps in the L trap, another area that is still under improvement. Swings with the 32 felt great. Also in the afternoon I got some acupuncture done. So this week, bodywork, chiro, massage, and acupuncture. Also went to a yoga class with my girlfriend last night. So a hell of a lot of recovery work this week, and I needed. it.
