9/5/18 Wednesday September 5, 2018 (24kg 2H SW, DB 20kgs stepback lunges, push-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 - 24kg 2H SW, DB 20kgs stepback lunges, push-ups

3x:
20kg TGU x 1/1
40kg DL x 5
16kg SN x 10/10

5x:
24kg 2H Hike Swing Park x 5 reps
24kg 2H SW x 10
DB 20kgs step back lunges x 5/5
push-ups x 5

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 - Where do I start?  The weekend basically sucked.  I felt terrible.  Pain in the sacrum / adductor on the left side, same symptoms.  I decided to rest several days.  I did little but mobility work during this time, and some walking.  Saw my chiro on Tuesday, and my bodyworker as well.  The diagnosis is more or less than my Psoas on the left side is tight as hell, in spasm, the right side Psoas is off, and its tugging on my sacrum and making things very uncomfortable.  Thankfully I have some good professional help, and my bodyworker beat the shit out of my psoas, hamstrings, got into the adductors, and things significantly calmed down.  I am getting married on the 15th and the fact is, stress levels are super high.  I went back into my training notes and identified particular lifts, at particular loads, that have been helpful to me to get out of this type of issue before, and the themes seem to be 1) glute work 2) extension.  The recipe - step-back lunges (glutes) and snatches (extension).  Much light loads, but enough volume to get some decent work in.  That's the approach I took today.  Also worked in Hike Swing Parks which I am going to do every training session.  I think they really help me dial in good swing or snatch form.  I am considering even doing a day of snatches where every single rep is a hike snatch park.  In any event I feel a lot better.  I am bringing a 16, 2 20s, and 2 24s to Spokane and am going to resist doing anything stupid.  Honestly I am going to cycle the lifts I did today in different rep ranges and loads etc. for the next few weeks and just keep it simple as hell. Fingers crossed, I really hope this works.