6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - C&P ladders + pull-ups
16kg SN x 10/10
5x:
24kg GSq x 5
24kg 2H SW x 20
Push-ups x 10
24kg C&P x 3/3
3x:
28kg C&P x 3/3, pull-up x 1
32kg C&P x 2/2, pull-up x 1
36kg C&P x 1/1, pull-up x 1
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
7:40am - Complete
Notes - OK, this was definitely a step in the right direction. The chiro adjustment on Wed this week I think really helped out my left shoulder. It's been feeling significantly better and the overhead position has improved in just a couple of days. Calmed the bicep way, way down. Good stuff. Left hip still does not feel great but I will keep working mobility drills. This was all around a very strong session. I quite liked warming up with 10/10 with 16kg snatches - I am going to do that more often. I think that is a great opener for my shoulders. I also noticed that pull-ups were significantly easy to do than the last time I did these - and that's likely in part due to dropping weight. I am down to 217, trying to get to 210. I have lost about 11 pounds. Makes a real difference and I notice it.
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