8/26/17 Saturday August 26, 2017 (DB 24kgs complex)

7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

8:15am - 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

8:30am- Training session - DB 24kgs complex

2x:
24kg TGU x 1/1
48kg DL x 5

15 minutes:

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

Got in 7 sets

24kg 2H SW x 10, x 2

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 - Writing this on Sunday morning.  Feeling significantly better on the left hip / illiac crest.  Been mixing in various exercises from Pain Free including putting my legs on the wall (hamstring stretch / release) as well as air squats with the back on the wall (releasing the adductors / firing quads).  Also, improved technique in this training session after picking up various tips from Kevin on Friday with feet placement, and dialing it up on the timing of the hinge on cleans and swings (wait for the bell, hinge, then knees).  I am frustrated that I let things get off on the technique - that definitely has something to do with how I have been feeling.  Yet again another clear example of why having a coach and paying attention to all the small details is extremely important. Anyway, feels good to be getting back on track.