6/9/15 Tuesday June 9, 2015 (KB warmup, long walk, IC practice)

7:10am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), rehab correctives (wall drops, scales) - 20 minutes

7:30am - 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

7:45am - Complete

8:30-9:30pm - Long brisk walk around Greenlake, including hanging from pull-up rings

11:30pm - Indian Club practice, 5 mins

Notes -   Much better day today.  The rehab work at Kinetics yesterday afternoon seemed to relieve a lot of what I was feeling in the low back from over the weekend.  I was tight in the shoulders and lats today, mainly on the R side.  Not totally sure how floor presses are sitting with me.  I seem to tighten up after doing these.  I may need to figure something out to balance out that movement so the pecs don't tighten up so much.  Got a nice brisk walk done in the evening for an hour, that felt extremely good which also included some hanging from pull-up rings to stretch out my lats, shoulders, etc.  Finished off the day with a small bit of Indian Club practice.  Time to train with Kevin tomorrow and see where we go from here. 

6/8/15 Monday June 8, 2015 (48kg DL, 20kg FL PR, 24kg 2H SW)

7:00am - FMS and other warm up drills, Kinetics rehab (belly breathing, form roll, wall drops 15/15, scales 3/3, side blanks, breathing, wall v slides) - 70 minutes (not moving well)

8:10am - 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

8:25am- Training session - 48kg DL, 20kg FL PR, 24kg 2H SW

4x:
48kg DL, 8
20kg Floor PR, 8/8 (only did 3 rounds of these)
(40 DLs, 30/30 presses)

24kg 2H SW, 10, x 5
(50 SW)

8:45am - Complete

4:30pm - Kinetics rehab appt

Late evening  - Indian Clubs, 5 minutes

Notes - Didn't have it at all today.  Body did not feel good.  Extremely run down.  Low back was acting up again, could have been from the running with the kids at the lake Saturday, or just the combination of everything over the weekend, but it feels like two steps back again.  Man this is frustrating.  Had another rehab appt at Kinetics in the afternoon which was helpful, and got in a 30 minute walk at the lake as well.  I got in an hour walk yesterday evening at dusk.  The walks are good, and are definitely helpful and good to get that low-load, cardio for the heart.  That and pull-ups are damn near the only things that seem to be ok these days (alright a bit of an exaggeration but seriously I sure seem stuck in a rut).  Time to hit reboot and start it over tomorrow.