11/12/14 Wednesday November 12, 2014 (S&S)

11:25am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

11:55am - 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 with rotations, 1/1

12:10am - Training session - S&S, 16kg 1H SW, 16kg TGUs

16kg GSq, 10
16kg 1H SW, 10/10, x 5
100 reps

16kg TGU, 1/1, x 5
10 reps

12:30am - Complete

Notes - Weird day but in a good way.  I slept in again, and met Kevin for breakfast at 7am at the Dish.  Had a great time talking to him and we both shared some very personal things that I think gave a deeper level and meaning to our budding friendship.  It was very meaningful for me, and was an experience I will not forget.  I am very grateful to him for all of the things he has taught me since we first started training together in March 2013.  I feel lucky to have his tutelage and his friendship. I got home and worked all morning and then got in a very quick session of mobility work and S&S with the 16kg bell.  Extremely light, almost a joke though I used the time to move slowing, with precision, and focus on form.  That bell is almost like a tonic for me.  Body felt great.  Didn't bother to time anything but I was moving relatively quickly, not really taking any rest periods between sets on the swings or reps on the TGUs.  Getting very excited to drive to Vancouver BC tomorrow for SFG1.

11/11/14 Tuesday November 11, 2014 (mobility, KB warm up, TGU, SLDL)

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

8:00am - Break

8:50am - 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 and rotations, 1/1

9:05am - Training session - 16kg TGU, SLDL

2x

16kg TGU, 1/1
16kg SLDL, 3/3

9:15am - Complete

Notes - Writing this Wed evening.  Slept in Tuesday morning.  Needing it these days, it's ok, have to be well rested for the SFG1 in Vancouver BC this weekend.  I suspect my body is subconsciously telling me this.  Got a little mobility in and a few TGUs and SLDLs, very light.  Best part about yesterday was a deep tissue massage from my masseuse in the late evening.  Man that was huge, just what the doctor ordered.  I was about asleep on the table near the end.  He worked some very tight spots in my armpits (lats, I think the supraspinatus too) that were seriously "hot" spots, particularly one on my R side.  I have had a hell of a time getting that to stretch out and calm down lately and I felt like my shoulder was slightly being pulled out of place, and it was affecting the R hip as well.  This work really got that whole area to settle and calm down.  I felt great yesterday evening and very good today as well.  That was big time and glad I planned this right before leaving for the SFG.  I was thinking ahead for once.