The KettleBell Experience

Foam Roller

Hams / Calves / Quads / IT Bands / Back

Joint Mobility 20 x 1

3rd column

Neck – left/right	Neck – forward/back	Neck – side/side
Wrist Rotations	Wrist Rotations	Wrist Rotations
Shoulder Circles	Arm Circles	Egyptians
Ankle Mobility	Ankle Mobility	Ankle Mobility
Ankle Circles	Ankle Circles	Ankle Circles
Squats	Squats	Squats
Hula Hoops	Cossacks	Split Switches
Thoracic Exercise 1	Thoracic Exercise 1	Thoracic Exercise 1
Toe Touches	Toe Touches	Toe Touches
Scapula Push Ups	Scapula Push Ups	Scapula Push Ups

Thoracic exercise is starting to get a little easier, I've actually got a range of motion.

Trigger point therapy – missed

FMS

Trunk Rotation – hips and knees bent at 90 degrees 10 x 2

Single Leg Glute Bridges – 10 x 2 e/l

F Squat test (heels raised) - 56Kgs x 5 could have squeezed a few more out but was playing it safe in the space around me. Full ROM though. Don't like the idea of using all 3 KBs as a progression. Not sure I could clean the 16+24 taped together and the 32 on the other side. May have to use a sandbag instead.

Deep Squat Progression – 10 x 2

All these exercises felt easier today - DSP especially, must have been from using the weight beforehand. I am still using 2" block below heels and blocks to 9" to press into on descent (down from 12").

KB Snatches

16 kgs for 30 mins. 130-147 bpm(70-80%) Av 140 (75%) Max 156 (84%)
27:04 in zone 379 kcals

Didn't set the KB down for the 1st 10 mins and kept it in range more or less full 10 mins....mind you I didn't do many snatches either. It was mostly spent in lock out position. After that I couldn't be bothered with that game and just topped up the HR with singles and doubles.

Core Activation
Plank 75 secs

Side plank - skipped

Active or static stretches

Hamstring Stretch, Hip Stretch, Lat/Shoulder Stretch

Foam roller + Tennis Ball, longer session (about 10 minutes)

No knee or shoulder complaints for a while now. Plenty of crunching, clunking and clicking but no pain. Back still feels a bit tight on the side I injured it, not sure how it is going to react to the plan below. It might be a little ambitious with DL. Sure I won't know til I try.