1/17/18 Wednesday January 17, 2018 (44kg loaded CL / superset 36kg GSq + 20kg SN)

6:50am - belly breathing, Primal Move practice, Original Strength resets  - 30 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 20kg with 3 presses and rotations, 1/1

7:35am- Training session - 44kg loaded CL / superset 36kg GSq + 20kg SN

2x:
SL bridges x 5/5
24kg TGU x 1/1
24kg GSq x 5

32kg loaded CL x 4/4
40kg loaded CL x 2/2

3x:
44kg loaded CL x 1/1

15 minutes superset:
36kg GSq x 2
20kg SN x 5/5

8 total sets

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:20am - Complete

Notes - So some interesting observations.  Yesterday was a tough one.  Another bout of DOMS, left hip not feeling good, same issues.  Did another yoga class last night, it was helpful.  Been watching various mobility videos and trying to think through my issues, and think about the type of training I have done recently that has left me feeling pretty good, and training where I have felt not so good.  What I am seeing I think is very tight hip flexors being the primary issue that I need to attack.  That and my Psoas, which is attached to the hip flexors.  I think the tight hip flexors are pulling the pelvis out of optimal alignment, causing the referred pain the hip, and top of hip in the low back, adductors, hamstrings etc.  Stretching these muscles other than the hip flexors doesn't seem to help much. Doing hip flexor work and movements that put the hip into extension (snatches, cleans, stepback lunges) I seem to respond very well to.  I am going to focus on rolling out my quads, stretching the hip flexors, using the lacrosse balls on my psoas to try and lengthen those muscles and create some space and better mobility.  I am really hoping this can start to alleviate the issues in the left hip.  It is really starting to get me down as I cannot seem to shake it.  With that said, today's training was good, felt better all day.  The heavy cleans felt great, and I was confident with the 40 and the 44 too. Heavy loaded cleans are a good movement for me.  For the goblets I focused on keeping tight and at the top of the lockout really locking out the hips on each rep.  Snatches I tried to wait on the bell, throw the hips back, and let the hips drive the bell back up.