4/6/15 Monday April 6, 2015 (24kg SN 6/6 on the min 8 mins)

9:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 75 minutes (excessive time mobilizing, stretching after car rides over the weekend)

10:15am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

10:30am- Training session - 24kg SN 6/6 on the min 8 mins

2x:
24kg TGU with high bridges x 2/2
24kg SLDL , 5/5
24kg 1H SW, 10/10

24kg SN 6/6 on the min, 8 mins
96 reps

24kg farmer carry, 1 minute, switch sides, 1 minute

11:00am - Complete

Notes - Very busy weekend including driving to Tacoma, then to my parents' place near Battleground, on Sunday, and then to the Oregon Coast at Cannon Beach on Monday for a little spring break trip with my kids.  I am definitely tight and battling some stuff.  Noticed that doing windmills last Friday did a little bit of a number of my L lower oblique and low back, so I am stretching the area and keeping it mobilized.  Felt great doing training on Saturday, and was not bothered by it today.  Sitting a lot is not doing wonders for it and I have noticed how incredibly tight my hamstrings are, which is exacerbating the issue for sure and in fact probably is largely the cause of it.  Kind of an odd thing but again not surprising that learning a new movement (in this case the windmill, followed by double jerks) may bring something up.  Plus the added stress of a holiday and travel etc. is a factor.  I took forever to get moving this morning and did a lot of mobility work.  Ultimately got into the training session and things felt very good, nice to snatch again, bell felt pretty light actually.  My technique is better, am stronger as well and I can really feel my hips pop that bell up into lockout on a lot of the reps, as opposed to my arms doing the work, so that is excellent.  Arms should be there to steer the bell but that's it - got to get the power from the hinge and from the hips.