6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
6:45am - 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
7:00am- Training session - 36kg C&P ladders, 2H SW ladder
2x:
24kg TGU+windmill x 1/1
24kg GSq x 5
DB 16kgs batwings x 5/5
24kg C&P x 5/5
32kg C&P x 1/1
32kg C&P x 2/2
Ladder
5x:
36kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)
note - fail on the R side on the 1st set of 5 with 3/3. Did not get the 3rd rep. Had to put the bell down and then re-clean for that rep.
30 C&P per arm
5x:
36kg 2H SW x 10
50 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
7:40am - Complete
Notes - So this was great, but something interesting happened. I had a fail on the R side on my first set for the 3/3, not getting the 3rd rep. I was irate. I think my breathing was off, and I got stuck coming out of the rack and could not get past the sticking point. I was thinking to myself "here we go again" as this was my first set of the day. However, I re-focused, tried to clean up my set-up (pushing toes into the ground), and work on breathing between each clean (exhale into the hole, then a quick inhale to get tight into the rack). This helped. Though each set of 3/3 was challenging on the R side, I got all the reps, and they were solid, not grinding reps. The L side was easy money, never a concern. It's a weird thing. My L press is really, really good but the R just is not as good - and I am right-handed. It's definitely a technique thing as well as asymmetries I think in my body between the hips and shoulders and how they tie together (I think from baseball primarily). In any event, a good final day for this cycle overall and something to be proud of.
