10/9/15 Friday October 9, 2015 (24kg 2H SW / DB 20kg FSQ complex)

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

7:00am - 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

7:15am- Training session - DB 20kg FSQ and 24kg 2H SW complex

2x:
16kg TGU, 1/1
48kg DL, 5

3x:
24kg 2H SW, 10
DB 20kg FSQ, 3
24kg 2H SW, 10
DB 20kg FSQ, 5
24kg 2H SW, 10
DB 20kg FSQ, 7

24kg 2H SW, 10

100 24kg 2H SW (50 28kg 2H SW Wed)
45 DB 20kg FSQ (up from 30 DB 20kg FSQ Wed)

7:40am - Complete

7:45-8:30am - Kinetics appt

Notes -  This was an outstanding day, best I have enjoyed in several weeks and I am very appreciative.  The work at Kinetics this week really helped open up my shoulders in a major way, I am nearly shocked at the improvement and so was the Kinetic staff today.  I guess I just was very locked up.  In any event, great training session, everything very strong today.  I can tell a real difference in my shoulders doing halos and light get-ups and this quite encouraging.  Going to stay focused on these prehab / rehab drills.  Looking to just stay with 2H SW and DB FSQ next week, not evening going to mess around with it.  Going to start Monday with 2, 3, 5 ladders for reps with the DB 24kgs and see how that feels.  After this week, should feel pretty good I think.