Saturday, November 11, 2017

11/11/17 Saturday November 11, 2017 (TGUs and 2H SW)

7:30am - belly breathing, Primal Move practice, Original Strength resets  - 45 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 20kg with 3 presses and rotations, 1/1

8:30am- Training session - TGUs and 2H SW

24kg TGU x 1/1
Pull-up x 1
28kg TGU x 1/1
Pull-up x 2
32kg TGU x 1/1
Pull-up x 3

3x:
28kg 2H SW x 10
Push-ups x 3
32kg 2H SW x 10
Push-ups x 3
36kg 2H SW x 10
Push-ups x 3

rolling

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 late Saturday evening.  After some back and forth issues the last few days with adductor and left hip tightness, today has been great.  I have been working on the adductors quite a bit and things seem to be responding.  I also went for a long walk this afternoon and that was excellent, on top of the morning training session.  As I have mentioned in some of my notes I have had to sit at work a lot (waiting on my standing desk for 4 weeks now) and I think that has some influence.  Just need to stay mobile and keep the hips and adductors, hamstrings feeling as springy as possible.