8/17/15 Monday August 17, 2015 (DB 24kg SS PR, 36kg 2H SW)

Working in Spokane early morning flight, back to Seattle 5pm

6:00pm - belly breathing, lacrosse ball, soft tissue work, OS resets, hamstring stretches  - 60 minutes

7:00pm - 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

7:15pm- Training session - DB 24kg SS PR, 36kg 2H SW

16kg TGUs, 1/1, x 2
16kg BUPR, 3/3

5x:
DB 24kg SS PR, 4 (up from 3 last week)
36kg 2H SW, 10 (up from 32kg last week)

20 DB SS PR
50 reps swings

45 minute walk to Greenlake and back 

8:00pm - Complete

Notes - Very different training day as I did this in the evening, since I had to be in Spokane very early in the morning, and back the same day.  Not ideal training state for sure as I am still sore from doing weighted pull-ups on Saturday - abductors are very tight, and low back / oblique on the L side is fired up a bit as well which is not great.  Not certain if these are the right move at this time, I may drop them.  It's not surprising with a new movement that the body is sort of reacting, but I don't need this shit right now and am not pleased.  I also have been running super hot with a lack of sleep for about 4 days running due to my birthday on Sunday and basically going out hard Friday night and Saturday night.  So I deserve what I get.  In any event I definitely wanted to do some mobility work, try and undue the airplane stuff, and the training went well.  No hard reps, even going up a rep each set with the presses and going heavier on the swings.  Felt good.  Mainly just want to watch the low back / oblique stuff and try and get this to release a bit this evening, calm down.  I think a lot of the issues are coming from incredibly tight abductors and hamstrings, so I am working on those.