10:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
10:45am - 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
11:00am- Training session - DB 28kgs complex
3x:
20kg TGU x 1/1
20kg SN x 10/10
5x:
DB 28kgs CL x 4 SS PR x 2/2 step back lunge x 1/1
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
11:40am - Complete
Notes - Writing this on Sunday night. Had a rough day yesterday, starting with the training session. Very disappointing after having a good Friday. Just too much load. Once I got into things, probably with the first snatch, things seemed off. Low back has just taken too much load lately, because things are off, as opposed to glutes and the other prime movers. I've had a conversation with Kevin and we both agreed, take several days off, do bodywork only, and then pick things back up Wed with loads of 20 and 24kgs, same as I did in Priest Lake at the beginning on August. This will allow me to use very few bells the next few weeks leading up to my wedding on September 15th in Spokane. I think there is a lot of stuff going on right now starting with the wedding and my body is strongly telling me to back off. I am going to do my best to listen. The good news is that I am down to 214 lbs, close to my goal weight of 210 for the wedding, and I started at 228. It would be great if I can have a good couple of weeks swing the bell and snatching it, getting some conditioning work in which hopefully can help keep up the weight loss, and start feeling good again. I did 90 minutes of the Supine Groin Stretch from the Pain Free book to ease down my adductors last night, which clearly helped. Will keep doing that and other things to try and fire the glute medius and get things going in the right direction.
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