6/19/15 Friday June 19, 2015 (Jump rope, GF Method, 28kg 2H SW HSP, superset with push-ups)

6:30am - FMS and other warm up drills, (belly breathing, form roll, wall drops with 8k bell,  breathing) - 40 minutes

7:10am - 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

7:25am- Training session - superset jump rope w Ground Force Method, 16kg BU FSQ, superset 28kg 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
28kg 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 28kg
30 push-ups

7:55am - Complete

8:00-9:00am - Kinetics rehab session

Notes - Moved back up to the 28kg bell today from 24kg, and it felt a lot better than Monday.  That was good.  Strong all around, was moving pretty quick with little rest as I wanted to make my appt at Kinetic on time.  Rehab was good time.  Feeling positive going into this weekend.  Things have been rolling.  I have to drive to Portland for the weekend, so lots of driving, which is not great, but will be sure to get in some good walks while I am there, and a bit of body weight work.