6/17/15 Wednesday June 17, 2015 (Jump rope, GF Method, 24kg 2H SW HSP, superset with push-ups)

6:10am - FMS and other warm up drills, Kinetics rehab (belly breathing, form roll, wall drops with 8k bell, scales 3/3, side planks, breathing, wall v slides) - 50 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 16kg, 1+1, x 2

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

7:15am- Training session - superset jump rope w Ground Force Method, 16kg BU FSQ, superset 24kg 2H SW HSP w push-ups

3x:
Jump rope, 1 minute
Primal move - crawling, into a crab, into bridges with t-spine reach, 3 mins

3x:
16kg BU FSQ, 3+3
24kg 2H SW + Park x 3-4-5
Push-ups x 2-3-5 reps

3x:
SW 3, park, SW 3, park, SW 3, park, 2 push-ups
SW 3, park, SW 3, park, SW 3, park, SW 3, park, 3 push-ups
SW 3, park, SW 3, park, SW 3, park, SW 3, park, SW 3, park, 5 push-ups

end with 16kg BU FSQ, 3+3

Total reps -
12+12 16kg BU FSQ
36+36+36=118 2H SW with 24kg
30 push-ups

7:45am - Complete

4:30pm - Kinetics rehab session

Late evening  - Indian Clubs, 5 minutes

Notes - Outstanding day.  This training went extremely, extremely well and better yet I felt great all day.  Dropping to the 24kg was a good idea, now I think I can build on this and try the 28kg on Friday.  Loved getting in some BU FSQ practice and just started light with the 16kg.  Getting better at jumping rope again, smoother, crawling, and the bridges.  It's all good stuff.  Also had a good rehab session at Kinetics in the afternoon and moving forward there.  Progress, just have to stay focused and take it one step at a time.