Training in Priest Lake, ID
10:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
10:45am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
11:00am- Training session - SN ladders, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
16kg SN x 10/10
24kg SW, 100 reps, different variations
4x:
24kg CL x 5 step-back lunge x 5, set down, switch hands
push-ups x 5
DB 20kgs farmer holds (standing still), x 3-4 minutes (as long as I could hold them), x 2 sets
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
11:40am - Complete
Notes - Writing this on Tuesday. Great training session. Best in some time. I have been working the scap mobility on the left shoulder a lot, it is really helping that and alleviating the left hip as well. It's definitely connected. Also got a massage on Sunday in Priest Lake and generally did a lot of relaxing for 3 days. Feeling better going into the wedding on Saturday the 15th!
Tuesday, September 11, 2018
9/7/18 Friday September 7, 2018 (SN ladders, push-ups)
Training in Spokane
8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:45am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
9:00am- Training session - SN ladders, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg SW, 100 reps, different variations
3x:
16kg SN x 15/15
20kg SN x 10/10
24kg SN x 5/5
push-ups x 5
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
9:40am - Complete
Notes - Getting around to writing this on Tuesday 9/11. Good training sessions. Things are turning around primarily because I have been working on scapular mobility my Left shoulder. It's the key. My left shoulder has been raised up and not on point for some time. I got some exercises out of my Pain Free book by Pete Escogue, including facing the wall and putting the arms overhead, thumbs out, and moving down the wall to 90 degrees eventually. I can barely get my thumbs and arms to rotate externally, but I am noticing improvements. I think this is the result of all of the kettlebell training over time, which tends to internally rotate the shoulder (presses overhead for example where you finish with the hand facing forward, snatches, same thing). Need to discuss this with Kevin but I need to do some more intentional work for external rotation for my arms and shoulders. If I can do this and improve the left shoulder scapular mobility in particular, it's going to pay big dividends.
8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:45am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
9:00am- Training session - SN ladders, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg SW, 100 reps, different variations
3x:
16kg SN x 15/15
20kg SN x 10/10
24kg SN x 5/5
push-ups x 5
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
9:40am - Complete
Notes - Getting around to writing this on Tuesday 9/11. Good training sessions. Things are turning around primarily because I have been working on scapular mobility my Left shoulder. It's the key. My left shoulder has been raised up and not on point for some time. I got some exercises out of my Pain Free book by Pete Escogue, including facing the wall and putting the arms overhead, thumbs out, and moving down the wall to 90 degrees eventually. I can barely get my thumbs and arms to rotate externally, but I am noticing improvements. I think this is the result of all of the kettlebell training over time, which tends to internally rotate the shoulder (presses overhead for example where you finish with the hand facing forward, snatches, same thing). Need to discuss this with Kevin but I need to do some more intentional work for external rotation for my arms and shoulders. If I can do this and improve the left shoulder scapular mobility in particular, it's going to pay big dividends.
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