6:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
6:55am - 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
7:10am- Training session - 36kg PR, 40kg 2H SW
2x:
24kg TGU + windmill x 1/1
48kg DL x 8
DB 16kgs batwings x 5
24kg PR x 5/5 warm up set
Ladder
6x:
36kg PR x 1/1, 2/2
18 presses per arm
8 minutes:
40kg 2H SW x 10
Got 80 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
8:00am - Complete
Notes - This was really an outstanding session, I am so pleased. My adductors and quads have been tight and causing some discomfort this weekend, and I did a long yoga session last night which helped. I also realized during warm-ups that I could do a better job of locking down my glutes as a component of the clean to better set up pressing, keeping tension out of other supporting muscles and keeping the focus on tight glutes, using the lats. This was a noticeable improvement and made for ever better pressing as I think I was able to better sync and coordinate the tensing of the glutes at the same time as catching the bell in the rack to set up the presses. Really pleased with this. I will continue to focus on recovery methods and watching the legs, to ensure they don't get too wound up and tight in the hot spots. Overall though, really good.
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