5/28/15 Thursday May 28, 2015 (KB warmup, IC practice)

6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), rehab correctives (wall drops, scales) - 45 minutes

7:15am - 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

7:30am - Indian Club practice

7:40am - Complete

Notes -   Feeling good today.  Glutes really got fired up yesterday by the SL DLs, in a great way, I am very encouraged all around.  Low back best it has felt in weeks.  Moving forward.

5/27/15 Wednesday May 27, 2015 (training with Kevin)

6:15am - training with Kevin

It has been some time since Kevin and I trained.  We used this day to do an FMS screen and really do a reset on how I am moving, addressing the current issues and sorting out a way forward with some rehabilitation exercises for a couple of weeks. The FMS screen showed nearly a 1 (a barely passing 2) on the leg raise, left leg worse than right.  Not surprised.  Big time I need to get the hamstrings and glutes working correctly again, the hamstrings have been crazy tight.  I also strangely had some pain for the test where you put your arms behind your back, on the L shoulder, when getting into position for that test.  I was surprised but this is my old injury (feel on that arm twice years ago) and that shoulder lacks some stability at times.  Kevin recommended that I get it checked out and I will (do an SFMA at Kinetics locally).  Not worried about that, but it's a good idea to have an SFMA done.  I passed the other FMS tests so really we are going to hone in on the leg raise.  Kevin gave me a rehabilitation menu to work through, and we practiced the moves.  With KB work, we are going to do 2H deadlifts, double SL DLs (practiced these with 16kgs and it was amazingly difficult, in a good way, and felt very good afterwards - this will be a huge movement to get back to and really I think is going to help get my glutes firing and help with stability), 2H SW, and floor presses.  Light KBs for two weeks, just focus on the warmup and rehab corrective work for now.  I think this feels really right at the moment and it was a very good session that I believe will help lay groundwork for me to build from, get back to moving well, and not be overly focused on lifting heavy, heavy, heavy all the time.  It's time to deload and use the next few weeks to help drive my overall health and training forward for the summer.  That's the plan.