6/22/15 Monday June 22, 2015 (Jump rope, GF Method, 32kg 2H SW HSP, superset with push-ups)

8:00am - FMS and other warm up drills, (belly breathing, form roll, wall drops with 8k bell, breathing) - 45 minutes

8:45am - 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

9:00am- Training session - superset jump rope w Ground Force Method, 16kg BU FSQ / BU PR, superset 32kg 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
16kg BU PR, 3+3
32kg 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

Total reps -
9+9 16kg BU FSQ, 9+9 BU PR
36+36+36=118 2H SW with 32kg
30 push-ups

9:45am - Complete

11:30-12:30pm - Kinetics rehab session

Afternoon travel to Phoenix

Notes - Good training day.  Jumped again up to the 32kg to see how it would go.  Felt like the 28kg from Friday - great sign.  Very strong swings.  Had a good session at Kinetics, then had to travel to Phoenix for work.  Definitely tight in the right pec and shoulder, this is not new, going to focus on some mobility work and body weight work while here in Phoenix.  Not worried about this, it's a combo of going up in weight again, and then traveling sucks. I am very encouraged with how good my low back is feeling.  That is a great sign.  Just need to work out the travel stuff that just can play havoc with the body.  All in all, really happy to be able to do a few BU presses today, that was nice, felt very good, and also swing a heavier weight.  Progress.