9:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:20am - 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
9:35am- Training session - 40kg PPR, DB 24kgs FSQ, 40kg 2H SW
3x:
16kg TGUlx 1/1
24kg GSq, 5
24kg H2H SW x 5/5
32kg PPR x 3/3 (warm-up for the 40kg push press)
3x:
40kg PPR x 1/1
DB 24kgs FSQ x 5
40kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:15am - Complete
Notes - Another solid day at the office. After training pretty late afternoon / early evening yesterday, without much recovery time, I was curious how I would feel and how this would go. Right pec and elbow felt very good, surprisingly so. I have been trying to work the lacrosse ball and keep up on mobility though, adding in some rolling, so hopefully that is all good. What is frustrating as well is the insertion of my hamstring to L lower back. It's not technically the adductor but it's related to that stuff. Old pattern and it is hard to get rid of it once it shows up. With that said, getting my swing stance corrected has been huge, and I just need to work through this a bit. Will work with Kevin some more to try and figure out how to best address this. What I feel like can happen is that I get "out of my glutes" and it is hard to bring them fully back on. I think I have gotten a little bit out of the glutes. They should be helping more and providing more in certain lifts. I need to figure out some warm up and other exercises that ensure that these get turned on. Doing batwings has been great for my shoulders, maybe I need some single leg deads or even just deads to get the glutes firing. The other thing I would say is that some time ago we were using rack holds to fire up the abs and to get tight. For whatever reason I think I have a lot of trouble staying as tight as I could be in the abs. Those are my ideas on improvement areas. The other thing would be the continued tenderness on the outside of my left knee, with my old Osgood-Schlatter's stuff I had as a kid. I did a bit of reading and it lack of flexibility in the quads and hamstrings I think could have this flared up. My chiropractor was saying that my left quad was over firing, so this could be a quad thing. I am trying to address with some focused soft tissue work on the left quad. No doubt these various things are related. In any event, putting the 40kg overhead with some solid technique is nothing to sneeze at, and that felt very good today. I probably need a backoff week coming off this cycle, maybe lighter bells, have some fun, get some massage done, etc. and then see where things feel in a week. I think they will feel pretty good.
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