11/24/14 Monday November 24, 2014 (DB 24kg Moving Target Complex, 1H SW 28kg)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:15am - 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

7:30am - Training session - DB 24kg Moving Target Complex, 1H SW 28kg

16kg TGU, 1/1

24kg GSq, 5

24kg TGU, 1/1

2H SW 24kg, 10

DB 24kg Moving Target Complex – for time

2, 3, 5

DB CL, DB PR x 2, DB SQ

DB CL, DB PR, DB SQ x2

DB CL x 2, DB PR, DB SQ

DB CL, DB PR x 3, DB SQ

DB CL, DB PR, DB SQ x3

DB CL x 3, DB PR, DB SQ

DB CL, DB PR x 5, DB SQ

DB CL, DB PR, DB SQ x5

DB CL x 5, DB PR, DB SQ

Totals 16 DB CL, 16 DB PR, 16 DB SQ

Took just under 15 minutes

1H SW 28kg, 5/5, x 5

50 1H SW

8:00am - Complete

Notes - Great day.  Kind of fun to program a little bit as Kevin encouraged me to do that for a couple of weeks, so over the weekend I set out a 3-week training cycle, progressively adding a little bit each session from the previous week's session. M/W/F.  Monday - strength focus.  Wed - heavy swings.  Friday - 1H Press practice.  Good start today.  I thought to myself "I can do more" but this was exactly the right volume.  Not too much, too fast coming back into things from the SFG.  Body felt good, good rest this weekend.  Mobility work between now and Wed.  Really focused on those arm bars, opening up the thoracic spine.  

11/22/14 Saturday November 22, 2014 (walking, pull-ups, push-ups)

Got back down to the lake for some body weight work, started around 4pm before it got dark, finishing walking in the dark.  Cool air, felt just awesome, I was walking very briskly.

Wanted to keep the reps low, did 15 pull-ups and 15 push-ups.  First set of 5 on the pull-ups was definitely not easy.  I am still recovering from the SFG weekend clearly.

Walking
5 pull-ups
3 push-ups

Walking
4 pull-ups
3 push-ups

Walking
3 pull-ups
3 push-ups

Walking
3 pull-ups
3 push-ups

Longer walk to finish (45 minutes)

Did a ton of hanging from the rings as well, really trying to stretch the R bicep, below, lat - it's tight and all connected.  Elbow is a bit irritated again.  Mobility work tonight and more lacrosse ball trigger point work to try and work on this.  As I write this late Sunday night, body feels great except the elbow.  Walking is really, really good, it ties everything together with my gait, both sides of the body, etc.  I have definitely noticed that when I can get in some good walks, things just seem to improve.  I think in Original Strength they say that walking is the most basic "reset" for the body.  It really does seem to be that way for me.