6/18/15 Thursday June 18, 2015 (KB warmup, walk, IC practice)

6:50am - FMS drills (belly breathing, some Kinetics rehab work) - 40 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

9:30-10:00pm - Brisk walk around Greenlake, including hanging from pull-up rings

11:55pm - Indian Club practice, 5 mins

Notes -   Wow very interesting last couple of days.  Tightness in my R neck, scalenes, lat has dramatically decreased.  Low back has felt great.  Had a weird soreness in my L forearm and wrist the last few days.  These changes I think are from some of the ART work that Michael at Kinetics has done the last couple of sessions, particularly yesterday.  I think the various rehab work etc. is honestly bringing out some stuff with my L shoulder, which is the shoulder I took two hard falls on years ago and I know creates some asymmetries that I have to work through.  This whole time working through rehab I have felt that the overhead KB work particularly double jerks may have put just a bit too much load on my L shoulder, and other body parts compensated for it (because m L shoulder never bothered me, never noticed an issue at all).  Some of the rehab work and other positions, the L shoulder feels weaker than I would like, and certainly when rolling it on the foam roll and doing other things, it "clicks" at times.  I think all of this is good of course, bringing some of this stuff up to the surface.  I'd like to talk to Kevin about doing some light shoulder stability work for the shoulders again, in the overhead position, to start trying to build that up again.  Getups may be the answer.  

6/17/15 Wednesday June 17, 2015 (Jump rope, GF Method, 24kg 2H SW HSP, superset with push-ups)

6:10am - FMS and other warm up drills, Kinetics rehab (belly breathing, form roll, wall drops with 8k bell, scales 3/3, side planks, breathing, wall v slides) - 50 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 - superset jump rope w Ground Force Method, 16kg BU FSQ, superset 24kg 2H SW HSP w push-ups

3x:
Jump rope, 1 minute
Primal move - crawling, into a crab, into bridges with t-spine reach, 3 mins

3x:
16kg BU FSQ, 3+3
24kg 2H SW + Park x 3-4-5
Push-ups x 2-3-5 reps

3x:
SW 3, park, SW 3, park, SW 3, park, 2 push-ups
SW 3, park, SW 3, park, SW 3, park, SW 3, park, 3 push-ups
SW 3, park, SW 3, park, SW 3, park, SW 3, park, SW 3, park, 5 push-ups

end with 16kg BU FSQ, 3+3

Total reps -
12+12 16kg BU FSQ
36+36+36=118 2H SW with 24kg
30 push-ups

7:45am - Complete

4:30pm - Kinetics rehab session

Late evening  - Indian Clubs, 5 minutes

Notes - Outstanding day.  This training went extremely, extremely well and better yet I felt great all day.  Dropping to the 24kg was a good idea, now I think I can build on this and try the 28kg on Friday.  Loved getting in some BU FSQ practice and just started light with the 16kg.  Getting better at jumping rope again, smoother, crawling, and the bridges.  It's all good stuff.  Also had a good rehab session at Kinetics in the afternoon and moving forward there.  Progress, just have to stay focused and take it one step at a time.