6:35am - 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
6:50am- Training session - Circuit
3x:
24kg TGU x 1/1
Pull-up x 1, x 2 (second set)
24kg BU PR x 1
3x:
24kg 1H SW x 5/5
DB 24kgs step-back lunges x 3/3
28kg 1H SW x 5/5
DB 16kg BU SQ x 3
40kg 2H SW x 10
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
7:30am - Complete
Notes - Writing this on Thursday evening. This session started out a bit odd, as I felt a weird tweak in my left shoulder on my first pull-up, just as I initiated the movement. I shook it out, did a few other things, and then got into the rest of the session and things were fine. Took it very easy on the other pull-up reps, which was ok. I have generally noticed that my first pull-up for many sessions is "hard" and I think I need to take a slightly different approach with those, which should include some hanging from the bar, and not doing any pull-ups until I feel I am truly warmed up. I think this was a situation of just not quite being warmed up. Did quite a bit of mobility work last night, used the lacrosse ball, and things feel ok today. Honestly, I probably could use some soft tissue work, I could have been tight going into the session and just didn't realize that things maybe have built up a bit. In any event the session went well. Looking at my notes, I think I was supposed to use a 44kg bell for the 2H SW but I used a 40kg. Darn. In any event the swings were powerful. Need to make sure I am completely warmed up for snatches tomorrow with the 32kg and need to be intentional. Lighter snatches to start to make sure all systems are a go with the left shoulder.
