8/21/14 Thursday August 21, 2014 (16kg TGU, SL DLs, lizard push up practice)

6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), OS resets - 30 minutes

7:00am - 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

7:15am - Training session - 16kg TGUs, SL DLs, lizard push up practice

16kg TGU, 3/3
16kg SL DL, 5/5

Lizard push ups, couple of sets of 3-5 reps

7:30am - Complete

Notes - Good day, body definitely feeling very good after just doing this mobility work, got some OS resets in which I have not been doing as much of.  Got to crawl more.  Also, back and R hip felt loosened up after doing the SL DLs and lizard push-ups, that was really cool.  I forget how useful the SL DLs are for me and I need to make sure I am getting some in several times a week.  Really loved the feeling of the lizard push-ups, going to keep it up with those for sure.

8/20/14 Wednesday August 20, 2014 (DB 24kgs FSQ, DB 24kgs SW)

6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:00am - 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

7:15am - Training session - DB FSQ, DB SW 24kgs

2x:
24kg TGU, 1/1
24kg GSq, 5
24kg 1H SW, 20

Superset 4x:
DB 24kg FSQ, 5
DB 24kg SW, 5

20 reps DB FSQ, 20 reps DB SW

7:45am - Complete

Notes - Good training day.  Body felt good, pretty well rested.  Did quite a bit of tissue work on Tuesday and Monday, paid off, felt good today.  Workload honestly felt pretty easy, I felt like I had a whole lot left in the tank, which is just fine because DB 24kg work like this used to feel much more taxing.  I felt like I was getting very deep in the squats, form felt spot on.  DB SW was not quite as comfortable technique wise, but I have not done that movement in some time so I expect I will tune it up next week.  All in all, very good day.

8/20/14 Tuesday August 19, 2014 (mobility, KB warm up, walk)

6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:00am - 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

7:45am - 30 minute walk at Greenlake

8:15am - done

Notes - Good day, worked quite a bit of tissue this morning, trying to get a few spots cleared up.  Definitely am tighter in the R lower neck and trap, not terrible, this is a spot for me.  I think it is the OH work, snatching, just have to keep going with arm bars and other things and keep that area loosen with good ROM.  It's all good.