7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 minutes
7:20am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
16kg TGU, 2/2
7:35am - Training session - 24kg chain
20 minutes
24kg CL, PR, SQ, 1/1, rest, repeat
Got in 20 rounds - 20 reps of each movement on each side
8:00am - Complete
Notes - So a few things today. First, body felt a little bit better this morning. I worked the soft tissue pretty good last night, really focused on trying to get into some hot spots in my R lat, armpit, shoulder, tricep, pec. I definitely loosened some things up. The training work this morning was really enjoyable. I am telling you, there is almost nothing more enjoyable, in its simplicity, than picking up one bell and walking it outside and doing a training session like this. No frills, just do the work. I had a very even pace this entire time, essentially it was probably something like 30 seconds of work, 30 seconds off, and then go again. 20 sets in 20 minutes. In terms of noticing things, my left quad where it connects to the kneecap is tender. This is a bit frustrating. A few weeks ago I displaced tension on an overhead press to this knee instead of my glutes where it should have focused, and it may have caused a very mild hyperextension or something. I am going to keep watching it. Most likely doing pistols with this is stupid, I totally agree with Kevin's suggestion to drop pistols from the training arsenal for awhile. I am not sprinting either so I think this small niggle will get some rest and be fine. On the overhead press I did notice some very minor discomfort in the R elbow; this is something I have been watching and I totally know this is not an elbow thing but rather is coming from the tight lat which has my shoulder a little out of alignment I believe. Working the various mobility drills including the overhead stretches with a dowel will help. Bottom line this was a good session, I just have some things to be very aware of, and just be smart heading into the SFG. To that end, this morning I say my body work specialist and he did some amazing work on me. Over an hour and he worked out tight spots in my lats, hips, obliques, quads, neck, shoulders. Particularly what was lit up was a hot spot in m R armpit, connected to my pec, and my lat. This was the key trigger point. Getting up from the table after this session, my gait had completely changed, reverted back to where it was a month or so ago before some of this tension started setting it. I could breath deeper, and literally I looked taller. He does great work. This is exactly what I needed to complement the KB work and I need to stay on top of the soft tissue work like this better than I have for the last several months. At times when I am feeling particularly good I forget that the reasons why are consistent mobility work, soft tissue preventative work, etc. It never seems to fail that if I get out of the habit of this additional work, eventually I tighten up and training is impacted. In any event a couple of steps forward today, which is great.
