3:30pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
4:00pm - 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
4:15pm- Training session - 36kg PR, 28/32kg 2H SW
2x:
16kg TGU + windmill, 1/1
DB 12kgs batwings, 5
16kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 2/2, x 3 rest in between each set
10 minutes:
28kg 2H SW x 10
32kg 2H SW x 10
Got 120 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
4:45pm - Complete
Notes - Back from working in Spokane the last couple of days, got training done in the late afternoon. Been really tight the last couple of days, though I did focus on getting some good sleep last night, and stretching out. Mainly it is right pec tightness, right elbow is sore, both adductors, similar story to what I have experienced before. I can tell doing windmills that the adductors have been tightening up. Heavy pressing has had that effect before. I am going to try and roll them out with a KB. Could also be a case of the lats tightening up as well. Things are a little locked down and I need to work on opening them up this weekend. Have a 90 minute yoga session on Sunday and that should be good.
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