5/14/15 Thursday May 12, 2015 (KB warmup, TK PR, GSq)

7:00am - Pain Free hip mobility and FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes

7:45am - break

9:00am - 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 16kg, 1+1, x 2

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

9:15am - 30 minutes of hip, pelvis, hamstring mobility work from Pain Free

9:45am - Training session - TK PR, GSq

16kg TK PR, 5/5
16kg GSq, with prying, 5

16kg 1/2 TK PR, 5/5 (bell opposite to extended leg)
16kg GSq, 5

16kg 1/2 TK PR, 5/5 (bell same side as extended leg)

10:00am - Complete

Notes -   Well as you can see, a lot of rehabilitative work today.  Switching gears mentally and appreciating this is what I need to be thinking of and doing right now.  It's time to move better and get my shit sorted out.  This was moving in the right direction, as opposed to yesterday when I probably moved things in the wrong direction or at best neutral.  I actually really enjoyed doing this kneeling press varieties, it really helped me to focus on tension in the glutes and abs.  This is good.  I think I may mix in some SL DLs as well, with one light bell, as that also could be a good rehab movement.