5:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
5:15pm - 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
5:30pm- Training session - 24kg C&J
2x:
20kg TGU, 1/1
20kg TK PR, 5/5
20kg GSq, 5
15 minutes:
24kg C&J, 3/3, 5/5, 7/7, start over with 3/3, 5/5, 7/7
24kg 2H SW 20, x 2
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
6:10pm - Complete
Notes - Writing this on Sunday evening after checking in for 24 hrs or so on how this training session impacted me. I chose the single arm Clean and Jerk with a lighter bell for me, the 24, on the premise that I wanted to test out overhead work, and work on the overhead mobility on the L side in particular, with some shoulder stability, without having the active negative of the press back into the rack. I am still watching my L tricep by the elbow and after testing it with the 20kg in doing some TK PR, it felt good, but just didn't seem like pressing was the right thing to do. The C&J can be a good conditioning tool, so I decided to go with it, knowing I could use my legs to propel the bell up into lockout and also to use the legs to catch the bell in the rack, not using the triceps as you do in the press on an active negative. By and large, particularly checking in on how I feel today, that seemed to work very well. No issues during the training session, and I think getting away from the active negative while still getting the bell overhead was a smart move. With that said, my adductors are a bit lit up, which generally has happened to me in the past with jerks. I am guessing a controlled Push Press probably would have been a better choice, as long as I make sure I am tensing up my glutes on the catch. I think I could have done a better job of that with the jerks, The catch has always been the challenge for me on these lifts. This week I will talk to Kevin but I think the goal should be at least to get the bell overhead in safe ways (TGUs, windmills, perhaps overhead walks with a light bell, and then possibly try a single arm push press with a heavier bell, or a double push press with say 24s), probably not doing much active negatives on a press. Could still use the TK PR as a safety and mobility check, makes sense and it has been good for that. Otherwise I think 2H SW and front squats could continue to be the go-to moves for the time being. I am in South Dakota December 19 - 23 with only access to light KBs, so it's going to be an odd training time anyway with that and then Christmas. Probably a good time to go with a conditioning block and ideally come back into the New Year cleared up and ready to press again. The key is tying to figure out things that can help me maintain press strength in the meantime.
