6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 35 minutes
7:05am - 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
7:20am- Training session - 36kg PR, 28/32kg 2H SW
2x:
20kg TGU, 1/1
DB 12kgs batwings, 5
20kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 2/2, x 5 rest in between each set
5 minutes:
28kg 2H SW x 20
32kg 2H SW x 20
28kg 2H SW x 20
32kg 2H SW x 20
28kg 2H SW x 20
Got 100 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 - OK, encouraging here. Trading messages with Kevin, he suggested that I check my swing stance by using the "jump test" to set my feet. By doing so, I discovered that I definitely have been doing too wide lately. Using the jump test, stance was narrower than what I had been using for sure. I have thought about this and the wide stance, particularly with 1H SW last week on Wed, probably greatly fired up my adductors. That, and doing so for 10 minutes. So dropping to 5 minutes today with a better stance, I am immediately noticing an improvement for absolute certain. Better engagement of the glutes, way less on the adductors and outer quads / IT as well. This is big, but I am pissed I did not think of this. As I write this, my right elbow is sore, which is a thing that has been cropping up. I am going to keep focusing on shoulder work, rolling, hitting the trap and other shoulder stabilizers with the lacrosse ball etc. as this is usually the sign of shoulder stuff and not the elbow. Also continuing to do the band and sledgehammer work etc.
