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 - 2H SW ladder, windmills
2x:
24kg TGU, 1/1
24kg GSq, 5
3x:
24kg 2H SW, 10
36kg 2H SW, 10
32kg 2H SW, 10
28kg 2H SW, 10
24kg windmill, 1/1
120 swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Really nice and quick session today. Feeling good. Adductor tightness dissipating which is encouraging. Talked to Kevin, I probably used too narrow a stance for C&J, I was using a press stance, and should have been using a squat/deadlift or even closer to a swing stance. Didn't remember that, so good to know. Get-ups were good today, no issues with left elbow or tricep, and also noticed nothing at all there on windmills or 2H SW. All good. Windmills are becoming a good movement for me, whereas when I first started these, they seemed to be problematic. I feel it can open up my shoulder and also feels good on the low back and adductors. Being able to soften the left leg when the bell is in the left hand overhead was a revelation, something I picked up at SFGII. I don't have to soften at all on the R leg when the bell is in the R hand overhead, so this is a difference between the sides, due to a tight L adductor I believe. However over time it is getting looser / more flexible, and the goal eventually is to get the same on the L as the R. Part of the challenge on the L is less stability in my L shoulder compared to the R, which I know I have. Yet, the windmill works to improve this. It's a good thing for me.
