8:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:35am - 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
8:50am- Training session - 20kg 1H SW
2x:
bird dogs x 5/5
laying cross crawls x 5/5
scales x 1/1
pull-up x 2
push-ups x 5
10 minutes on the minute:
20kg 1H SW x 10 (switch hands each minute)
100 reps
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
8:30am - Complete
Notes - Writing this on Sunday night. I felt great until late pm Saturday evening, and all day Sunday my left hip and lower left lat was bugging me. Seemed like the left quad was/is tight and needs to be rolled out, but who the hell knows. Could be left shoulder stuff too. Going to work on extended mobility tonight. It's anyone's guess at this point. Things keep vacillating up and down.
Sunday, February 11, 2018
2/9/18 Friday February 9, 2018 (training with Kevin)
6:15am - Training with Kevin
Did some mobility work to start. Kevin and I talked a lot about what has been going on with my training and some of the challenges I have been facing. The reality is I have a lot of stuff going on with the change in job back in October, etc. January was really busy with our year-end at Amazon. I just need to focus on recovery tactics, and doing things in training that feel good and can still help me move forward with the goal to move well, and stay strong. We did various body weight stuff, some bird dogs, scales, cross crawls laying on the back, other things that will help with cross-body connectivity. Crossing the midline seems to be a very important thing (cross crawls etc. from Original Strength). We practiced some swings, goblets, got back into light 1H swings (20kg and 24kg) which we are going to bring back into training. Focus will be on packing that shoulder, engaging the lat, and making sure each rep is powerful. Power will be the name of the game this cycle. Mixing things up and going a different direction for now seems like the right thing to do. My body has been telling me something is up and I need to listen to it.
7:30am - Complete
Did some mobility work to start. Kevin and I talked a lot about what has been going on with my training and some of the challenges I have been facing. The reality is I have a lot of stuff going on with the change in job back in October, etc. January was really busy with our year-end at Amazon. I just need to focus on recovery tactics, and doing things in training that feel good and can still help me move forward with the goal to move well, and stay strong. We did various body weight stuff, some bird dogs, scales, cross crawls laying on the back, other things that will help with cross-body connectivity. Crossing the midline seems to be a very important thing (cross crawls etc. from Original Strength). We practiced some swings, goblets, got back into light 1H swings (20kg and 24kg) which we are going to bring back into training. Focus will be on packing that shoulder, engaging the lat, and making sure each rep is powerful. Power will be the name of the game this cycle. Mixing things up and going a different direction for now seems like the right thing to do. My body has been telling me something is up and I need to listen to it.
7:30am - Complete
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