6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - 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
7:20am- Training session - 32kg C&P, 36kg 2H SW
2x:
Scales x 2R/3L
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
24kg C&P x 5/5
3x:
32kg C&P x 5/5
Pull-up
8 minutes:
36kg 2H SW x 10
Got 6 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
8:10am - Complete
Notes - Last night I watched a number of StrongFirst videos, pressing, mainly swinging, trying to study and pick up some cues on things I may not be doing as well as I can. For quite some time I have felt like my swing comes and goes, and just has not felt quite right. I realized in watching a few videos I need to get back to playing chicken with the bell, and then really snapping the hips back, straight back, and then using the spring with the hips to move the bell back rapidly, getting to lockout quickly and then let the bell float. Also, bracing for the bunch as the bell goes to its highest point, floats, then back to playing chicken. I cannot believe how Hardstyle I did these swings today, with a 36kg. It would have been even better to use a little lighter bell so I can try and practice these smaller cues, though a bigger bell does have its advantages as you can't cheat anything. I have not felt swings like this in some time. My legs were shaking in the shower after the session. I felt good today all day and that's saying something after what was plenty of load in this session. I also experimented with doing the "jump test" a number of times to check feet placement and ended up with something just slightly wider than what I have been using. It seemed to work well. I went just slightly wider as well for clean and presses. On those, I tried to imagine the muscles under my armpit (lats) pressing the bell up and pulling it back down. I also tried to work on inhaling hard as the bell was going into the hole, so that I was tighter as the bell was coming up into the clean. Small stuff individually but the details matter. I honestly have been perplexed at some of the nagging stuff going on and I really think it must have to do somewhere along the way with not getting and staying tight, wedging enough, and using the big movers to control the bell, not the small ancillary muscles that should not be carrying the load (low back, etc.). In any event I am going to keep studying some materials and really try and pay attention to the small details in each lift.
