11/28/14 Friday November 28, 2014 (1H PR 28kg, DB SW 24kg)

7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 60 minutes (some interruptions for kids)

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, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

8:45am - Training session - 1H PR 28kg, DB SW 24kg

16kg TGU, 1/1

16kg BUP, 1/1

24kg TGU, 1/1

24kg BU CL, 1/1 (was not going to be able to press this)

1H Press Ladders 28kg

28kg, 1, 2, 3, x 3 each arm

18 presses each arm

DB SW 24kg, 10, x 3

9:15am - Complete

Notes - Writing this on Sunday evening.  Interesting day Friday was.  Back into 1H PR.  Damn if it always gives me some issues when I start to go heavier.  During the session itself, things went well.  I was employing some techniques honed at the SFG weekend and damn if that 28kg wasn't popping up out of the rack on the presses.  That was cool.  I was staying pretty tight everywhere though I think I can keep my abs tighter, if I was loosing tension anywhere it was in the abs.  But I didn't get close to failure and these were pretty strong presses.  Left side was actually better than the right side which is where it gets interesting.  Damn if that right shoulder / arm pit and lat is still tight, though getting better (well was getting better) with arm bars etc.  So the left side presses were feeling better and on one particular press on the R side I felt some tension in my neck and scapula on the R side (think it was the 3rd rep on my second set).  Sent tension to the wrong spot, need to keep it in the glutes, feet, keep it out of my face and neck.  I was frustrated but that's an old tight spot for me and just something that comes up from time to time.  It was pretty minor, and I was doing fast and loose after every set and felt fine.  Finished the presses, did double swings, those felt great, no issues at all.  Well frustratingly it stayed tight that afternoon and I have been working on it over the weekend.  Nothing major, lacrosse ball helps a ton as does various mobility work.  Something I am going to watch very carefully this week, keep up the mobility work, I am getting a deep tissue massage on Tuesday as well.  I know this is very well related to stress too because that is where I tend to carry stress and well to be blunt my divorce is being finalized on Monday (tomorrow).  You think I might be under some stress right now???  Damn you have to laugh a little or you'll cry.  It's going to be ok. This too shall pass.  Now is certainly not the time to be dumb and try to set some PRs and be superman.  I'll be moderating things and watching how I am feeling closely.