8/21/17 Monday August 21, 2017 (DB 24kgs moving target complex)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:15am - 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

7:30am- Training session - DB 24kgs moving target complex

2x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10

Moving target complex:

DB 24kgs CL x 2 SS PR x 1 FSQ x 1
DB 24kgs CL x 3 SS PR x 1 FSQ x 1

DB 24kgs CL x 5 SS PR x 1 FSQ x 1

DB 24kgs CL x 1 SS PR x 2 FSQ x 1

DB 24kgs CL x 1 SS PR x 3 FSQ x 1

DB 24kgs CL x 1 SS PR x 5 FSQ x 1

DB 24kgs CL x 1 SS PR x 1 FSQ x 2

DB 24kgs CL x 1 SS PR x 1 FSQ x 3

DB 24kgs CL x 1 SS PR x 1 FSQ x 5

24kg 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

8:00am - Complete

Notes - Good training session.  Working through some issues with the left adductor / left hip which reaches around to low left back - things have been a bit off for a week since doing the heavy volume day on 32kg C&P last Monday.  Doing various mobility work over the weekend and I believe some of the issues at least are actually left trap / left shoulder related. Did an hour of Pain Free "supine groin stretch" yesterday and it really was working that left shoulder, trap, lat etc big time.  This is an old pattern that has reared up again, it's been some time since I had to deal with this.  With a back off week this week it's a good time to get some soft tissue work done and get plenty of sleep and recovery time.  I have been running things a bit hot, sleep has been less than optimal, and have been in the middle of a job search which is inherently stressful.  I also turned 40 years old last week too so there's that:)