5:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:15am - 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
6:30am- Training session - 24kg C&P, DB 24kgs step-back lunges, 20kg SN
20kg TGU x 1/1
48kg DL x 5
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
48kg DL x 5
24kg BU FSQ x 2/2
24kg BU PR x 1/1
24kg 2H SW x 10, x 2
24kg 1H SW x 10/10
3x:
24kg C&P x 5, set down, switch hands
5x:
DB 24kgs step-back lunges x 5/5
4x:
20kg SN x 10/10
rolling
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 - Lots of interesting updates. It's been a week. Definitely overloaded by left trap / neck on Monday, it was clearly an accumulation situation. Got chiro Monday evening, saw my bodyworker / acupunturist on Wed for bodywork, and then Dr. Tom for more trigger point / bodywork / cupping on Thursday. Dr. Tom was amazing. He adjusted my first rib on the left side amongst other things that helped completely turn the corner for the week. Clicking in my left shoulder is totally gone, no more tightness in the trap or neck. Amazing work. I have learned yet again I need to focus much more consistently on my recovery work (before there is an issue) to keep everything rolling. I went for a long walk Wed morning and didn't touch weights for days. Felt great Friday morning and did this training session, mixing in some different movements. Went much lighter on the C&P to train the movement, everything felt good. I will to back on the ROP with the 32kg on Monday, I think I will drop to 5 ladders to 3, and build from there. Going to take my time. I do think the ROP is the right approach and I am sticking with it.
