7/13/15 Monday July 13, 2015 (48kg DL, 24kg 2H SW HSP)

7:30am - lacrosse ball, soft tissue work, OS resets  - 65 minutes

8:35am - 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

8:50am- Training session - 48kg DL, 16kg BU FSQ / BU PR, 24kg 2H SW HSP

2x:
SL glute bridges, 8/8
48kg DL, 8

Set of triples of BU FSQ with the 16kg before each swing set

3x:
SW 3, park, SW 3, park, SW 3, park
SW 4, park, SW 4, park, SW 4, park, SW 4, park,
SW 5, park, SW 5, park, SW 5, park, SW 5, park, SW 5, park

Total reps -
3+3 16kg BU FSQ
50+50+50 2H SW with 24kg

9:30am - Complete

10am - Kinetics appt

Notes - This felt pretty solid though my warm up took forever, so tight still, tons of lacrosse ball work, form roll, trying to release some tight muscles in the back, hips, quads etc. Had a good appt at Kinetics and Michael did some good work on my L shoulder in particular which has really been acting up big time over the weekend and today.  That was good.  Getting back home was nice but another trip to Spokane this afternoon.  The travel is just killing me.