7/25/14 Friday July 25, 2014 (16kg TGU, DB 20kgs SW/CL/SQ)

6:50am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 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 12kg with 3 presses, 1/1

7:35am - Training session - 20kg TGU  / 32kg Hike Swing Park, 20kg SW / SN

10 minutes of
16kg TGU, 1/1, pausing at every step to check form

Did 8 get-ups total

15 minutes of
DB 20kgs SW 5, CL 3, SQ 2

Got in 11 rounds in 15 minutes.  55 DB 10kgs SW, 33 DB CL, 22 DB SQ

8:10am - Complete

Notes - Good day.  Body felt good this morning yet again.  Things are going very well here, the body is responding pretty well I think to this training stimulus of more volume, lighter weights.  This is great.  Got a deep tissue massage yesterday late afternoon which helped with recovery, tighter spots etc.  Did 10 minutes of slow and measured getups with the 16kg, a lot of emphasis on lockout of the elbow in every stage of the movement.  Feeling good and confident.  The complex with DB 20kgs was tough on the grip for sure.  Day after snatching for the first time in two months, my grip was challenged particularly my R hand for some reason.  I keep trying to bury the handle of the bell deeper and deeper into my palm on my R side, take pressure off the elbow, really try to snap the hips and keep the shoulder locked in.  Pretty good results.  Felt nice to squat again with double bells, but almost felt a little out of practice as it's been a couple of weeks since I did this and had been doing a ton of DB squatting for a month.  I was pleased with the density, 11 rounds in 15 minutes was good pacing, my rest periods were short.  I was pretty on point this morning.   Did yard work today in the afternoon, then sanded a table for the backyard this evening as I sit here writing this at 11pm.  Elbows, forearms and wrists really got a workout today and this week in general.  Lacrosse ball work is in order now.