Friday, August 31, 2018

8/31/18 Friday August 31, 2018 (C&P ladders + pull-ups)

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

3x:
16kg SN x 10/10
24kg GSq x 5
24kg 2H SW x 20
Push-ups x 10

24kg C&P x 5/5
pull-up x 1

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 - A much better couple of days here thankfully.  I got some deep bodywork done yesterday, a lot of focus on opening up my hip flexors and psoas.  Things have been locked up.  I also got some tips to focus on my Gluteus Medius and am using the Clamshell stretch and a few other things to focus on the Glute Medius.  Immediately after doing these in my warmup today I really felt those muscles engaging and I was able to hold that during my training session.  I also put Bird Dogs back into the warm up and I think that is a good idea as well.  It makes sense that I might be experiencing some sleeply glute syndrome as this comes up from time to time.  I am really going to focus on the glute medius and these other mobility drills in the hopes that this drives things in a good direction. Some video links follow.

https://m.youtube.com/watch?v=CiqvDV8pzRk


No comments:

Post a Comment