10/7/15 Wednesday October 7, 2015 (28kg 2H SW / DB 20kg FSQ complex)

6:30am - belly breathing, OS resets, lacrosse ball release, quadruped shoulder rotations against the wall  - 35 minutes

7:05am - 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

7:20am- Training session - DB 20kg FSQ and 28kg 2H SW complex

2x:
16kg TGU, 1/1

28kg 2H SW, 5

3x:
28kg 2H SW, 5
DB 20kg FSQ, 2
28kg 2H SW, 5
DB 20kg FSQ, 3
28kg 2H SW, 5
DB 20kg FSQ, 5

50 28kg 2H SW
30 DB 20kg FSQ

7:45am - Complete

Quadruped shoulder rotations against the wall

Notes - Good day today.  I felt like pushing a little and this was nice.  I feel good about these two particular movements right now and I am going to work them pretty consistently for the next several weeks.  Will slowly increase reps or load, will vary it up.  For Friday I think I will stay with DB 20s for the FSQ but go to 3/5/7 reps, unless I feel horrible the next few days.  Will work these corrective exercises from Kinetics very diligently, get in some Indian club, and just try to improve ROM and stability in the overhead position.  Nothing more than light TGUs at this point, I want to look for signs with the light TGUs that the OH position is improving before loading it up any more.