7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:45am - 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
8:00am- Training session - 32kg C&P, 48kg H/S/P
3x:
20kg TGU x 1/1
20kg BU FSQ x 2/2
24kg PR x 5/5
3x:
32kg C&P x 1/1
32kg C&P x 2/2
32kg C&P x 3/3
32kg C&P x 4/4
32kg C&P x 5/5
5x:
48kg Hike/Swing/Park x 3
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:00am - Complete
Notes - Ok so that is no joke. Would have to go back into my logs and figure out if that was a PR for C&P reps in one session with the 32kg, I am pretty positive that it was, 45 total C&P reps is some serious business. Again my left adductor got a bit fired up later in the day after this session, same as last week, so this is a pattern that shows up when the volume gets high. It's not terrible, and a bit of focused work on the left lower lat, glute with a lacrosse ball seems to get those muscles firing and taking some pressure off the adductor. I think what happens is that those muscles don't bear as much of the load as they should when the volume gets high, and the left adductor starts to bark. I will have to think about how to mitigate this, I think it's all amount making sure that left glute is really firing in the warm up and ready to do it's part. All in all though this is a strong effort and a good day.
No comments:
Post a Comment