7/3/14 Thursday July 3, 2014 (24kg TGUs, long walk)

7:30am - FMS drills, OS resets - 60 minutes

8:30am - 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

8:45am - Training session - TGU practice

24kg TGU to knee, 1/1, x 2
24kg Hike/Swing/Park, 5 singles

8:55am - Complete

8:15pm - 9:15pm - brisk walk around Greenlake (3 1/2 miles)

Notes - Writing this on Friday morning.  Felt great on Thursday, day after a hard training session on Wed.  Great sign - recovery time is improving, this is very encouraging indeed.  Took my kids to Bainbridge Island for the morning and had fun walking and playing soccer, tag, and "monster chase" in the park and riding the ferry.  Finished the day with a brisk walk around Greenlake.  Walking is feeling powerful.  Strides are strong, I have noticeably bigger glutes and quads these days, I can literally feel it wearing pants and shorts and when walking, it is simply just much easier to walk briskly and powerfully for me than in the past.  Working out some of these movement issues, doing good mobility work, getting more rest, and taking the time to recover from harder weight sessions is really the key for me.