7:00am - belly breathing, Primal Move practice, Original Strength resets - 20 minutes
7:20am - 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
7:50am- Training session - DB DL / CL / FSQ carries crawling
3x:
24kg TGU to palm x 2/2
24kg GSq x 5
3x:
DB 24kgs DL x 5
DB 24kgs CL x 3
DB 24kgs FSQ x 3
16kg BU carries
Crawling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Getting a lot of rest the last 5-6 days, which is key. This felt pretty good, left shoulder definitely feels way better, that is encouraging, the left hip and low left back did not bark during the training session but a few hours later, don't feel great (sitting makes it worse). I think my left glute and low left back are just turned off and not firing properly hence the pain response (counter intuitive but this is how it works). My chiro has suggested single leg deadlifts, left leg only, or anything possible that isolates those muscles and gets them working.
Monday, September 18, 2017
9/16/17 Saturday September 16, 2017 (TGU / GSQ / Pull-up / 2H SW)
8:00am - belly breathing, Primal Move practice, Original Strength resets - 20 minutes
8:20am - 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
8:50am- Training session - TGU / GSq / Pull-up / 2H SW
3x:
16kg TK halo 3/3
20kg BU PR 3/3
Cross crawls
3x:
24kg TGU to palm x 2/2
24kg GSq x 5
Pull up x 1
5x:
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
9:30am - Complete
Notes - Writing this finally on Monday 9/18. Been a frustrating as hell time period, well mainly Saturday through today trying to figure this left hip and low left back out. Left shoulder is better. I felt pretty bad after this session and up this point had several good days in a row. I am not sure if this was training two days in a row, or something was off here. Swings are feeling very hard these days and for sure something is just damn off with my swing. My fiance even said something to me that just looking at me it was "too hard"
8:20am - 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
8:50am- Training session - TGU / GSq / Pull-up / 2H SW
3x:
16kg TK halo 3/3
20kg BU PR 3/3
Cross crawls
3x:
24kg TGU to palm x 2/2
24kg GSq x 5
Pull up x 1
5x:
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
9:30am - Complete
Notes - Writing this finally on Monday 9/18. Been a frustrating as hell time period, well mainly Saturday through today trying to figure this left hip and low left back out. Left shoulder is better. I felt pretty bad after this session and up this point had several good days in a row. I am not sure if this was training two days in a row, or something was off here. Swings are feeling very hard these days and for sure something is just damn off with my swing. My fiance even said something to me that just looking at me it was "too hard"
9/15/17 Friday September 15, 2017 (TGU / DB DL CL FSQ 2H SW)
7:00am - belly breathing, Primal Move practice, Original Strength resets - 20 minutes
7:20am - 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
7:50am- Training session - TGU / DB CL FSQ 2H SW
3x:
16kg halo 3/3
20kg TK PR 3/3
Bird dogs
4x:
24kg TGU to palm x 2/2
DB 24kgs DL x 5
DB 24kgs CL x 5 (first set 2 reps, second set 3 reps)
DB 24kgs FSQ x 5 (first set 2 reps, second set 3 reps)
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
8:30am - Complete
Notes - Writing this finally on Monday 9/18. Been a frustrating as hell time period, well mainly Saturday through today trying to figure this left hip and low left back out. Left shoulder is better.
7:20am - 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
7:50am- Training session - TGU / DB CL FSQ 2H SW
3x:
16kg halo 3/3
20kg TK PR 3/3
Bird dogs
4x:
24kg TGU to palm x 2/2
DB 24kgs DL x 5
DB 24kgs CL x 5 (first set 2 reps, second set 3 reps)
DB 24kgs FSQ x 5 (first set 2 reps, second set 3 reps)
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
8:30am - Complete
Notes - Writing this finally on Monday 9/18. Been a frustrating as hell time period, well mainly Saturday through today trying to figure this left hip and low left back out. Left shoulder is better.
9/13/17 Wednesday September 13, 2017 (TK PR / 2H SW / crawling)
7:00am - belly breathing, Primal Move practice, Original Strength resets - 20 minutes
7:20am - 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
7:50am- Training session - TK PR/ 2H SW / crawling
3x:
20kg TGU w / bridge 1/1
Cross crawls x 5/5
48kg DL x 5
3x:
20kg TK PR x 5/5
32kg 2H SW x 10
crawling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Writing this finally on Monday 9/18. Been a frustrating as hell time period, well mainly Saturday through today trying to figure this left hip and low left back out. Left shoulder is better.
7:20am - 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
7:50am- Training session - TK PR/ 2H SW / crawling
3x:
20kg TGU w / bridge 1/1
Cross crawls x 5/5
48kg DL x 5
3x:
20kg TK PR x 5/5
32kg 2H SW x 10
crawling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Writing this finally on Monday 9/18. Been a frustrating as hell time period, well mainly Saturday through today trying to figure this left hip and low left back out. Left shoulder is better.
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