9/23/15 Wednesday September 23, 2015 (2H SW ladder, push-ups)

7:00am - belly breathing, OS resets, lacrosse ball work, glute and ham work  - 45 minutes

7:45am - 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

8:00am- Training session - 2H SW ladder, push-ups

3x:
Glute raises, 5
Fire Hydrant, 3/3
48kg DL, 5

2H SW ladder superset push-ups:

2x:
32kg 10, 5 push-ups
36kg 10, 5 push-ups
40kg 10, 5 push-ups
36kg 10, 5 push-ups
32kg 10, 5 push-ups

up from using 28, 32, and 36 kg last week

100 2H SW, 50 push-ups

8:25am - Complete

Notes - Very good training session today. Definitely watching the elbows and forearms, they are getting a lot of work these days and I keep doing some specific lacrosse ball release work in the evenings and other mobility drills for the shoulders to make sure I am getting recovery time in.  No issues at all this morning, the swings were very strong, powerful, good technique.  I noticed that the 32kg felt pretty light all around which was a very positive indicator that things are moving forward.  All in all, very encouraged.  Looking forward to training with Kevin on Friday.