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 - C&P ladders + pull-ups
3x:
16kg SN x 10/10
24kg GSq x 5
24kg 2H SW x 20
Push-ups x 10
24kg C&P x 5/5
pull-up x 1
3x:
28kg C&P x 3/3, pull-up x 1
32kg C&P x 2/2, pull-up x 1
36kg C&P x 1/1, pull-up x 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
7:40am - Complete
Notes - A much better couple of days here thankfully. I got some deep bodywork done yesterday, a lot of focus on opening up my hip flexors and psoas. Things have been locked up. I also got some tips to focus on my Gluteus Medius and am using the Clamshell stretch and a few other things to focus on the Glute Medius. Immediately after doing these in my warmup today I really felt those muscles engaging and I was able to hold that during my training session. I also put Bird Dogs back into the warm up and I think that is a good idea as well. It makes sense that I might be experiencing some sleeply glute syndrome as this comes up from time to time. I am really going to focus on the glute medius and these other mobility drills in the hopes that this drives things in a good direction. Some video links follow.
https://m.youtube.com/watch?v=CiqvDV8pzRk
