7/14/15 Tuesday July 14, 2015 (walk in Spokane, OS resets)

In Spokane for work

5:30am - 30 minute walk

6:00am - 15 minutes of OS resets

Notes - Obviously not much going on here but a bit of recovery work.  Felt ok but then had to literally sit all day long in meetings at a prospective client.  Very exciting but all of this sitting is just killing me lately.  It sucks.  Had a great time with coworkers in the evening though and got a nice surprise by a good buddy who came from San Diego to surprise me.  Really cool.  Left shoulder really starting to loosen up and feel better, same with low back.  Made sure to stand and did plenty of walking in the evening, all of which felt very good.

7/13/15 Monday July 13, 2015 (48kg DL, 24kg 2H SW HSP)

7:30am - lacrosse ball, soft tissue work, OS resets  - 65 minutes

8:35am - 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

8:50am- Training session - 48kg DL, 16kg BU FSQ / BU PR, 24kg 2H SW HSP

2x:
SL glute bridges, 8/8
48kg DL, 8

Set of triples of BU FSQ with the 16kg before each swing set

3x:
SW 3, park, SW 3, park, SW 3, park
SW 4, park, SW 4, park, SW 4, park, SW 4, park,
SW 5, park, SW 5, park, SW 5, park, SW 5, park, SW 5, park

Total reps -
3+3 16kg BU FSQ
50+50+50 2H SW with 24kg

9:30am - Complete

10am - Kinetics appt

Notes - This felt pretty solid though my warm up took forever, so tight still, tons of lacrosse ball work, form roll, trying to release some tight muscles in the back, hips, quads etc. Had a good appt at Kinetics and Michael did some good work on my L shoulder in particular which has really been acting up big time over the weekend and today.  That was good.  Getting back home was nice but another trip to Spokane this afternoon.  The travel is just killing me. 

7/11/15 Saturday July 11, 2015 (pull-ups, push-ups, DB 24kg carries and other)

Writing this late Wed night the 15th.  Got behind on logging training, but I have been training.

Got down to Greenlake in the late afternoon.  Brought my double 24kg bells with me, which ended up maybe being a bad idea.  Had just gotten home late the night before from a week in New Jersey which was very stressful (work project).

Hanging from rings

7 pull-ups (rings)
5 push-ups

7 pull-ups
5 push-ups

6 pull-ups
5 push-ups

5 pull-ups
5 push-ups

4 pull-ups

5 push-ups

Total pull-ups - 29.  Down 1 from last week.  These were very strong particularly considering that I had trained pull-ups a few times during the week in New Jersey.  This movement is very strong for me right now.  One thing I really see is significantly improved grip strength and it is translating into the pull-up which is pretty cool.  I have not quite figured out the grip improvement as I don't feel my training has been all that productive for months as I work through these mobility and injury issues, but I have done some things to help the grip (loaded carries regularly, consistent 2H SW I think has been good for it).  I definitely appreciate the improvement.  I feel like I could crush someone when I shake people's hand....

Now this is where things got a bit dumb possibly.  I was feeling pretty damn good and had brought my 24kg bells to do loaded carries.  I was feeling it so I cleaned the bells a few times, did a few squats with them, did a few single bell clean and presses, walked with them in the rack, then finished with double carry work.  All in all, maybe 15-20 minutes of work.  I tightened up like a motherfucker later that evening and felt like shit on Sunday.  I could not figure out if this was the bell work, or the after effects of flying back from the east coast, the entire week, stress, etc.  In hindsight I do not think it was the bell work as I didn't do anything all that crazy but it was NOT the right time to do that work.  Not after coming back from traveling etc.  That was dumbass stuff and I paid for the indiscretion for a couple of days.  Tight in the shoulders, L in particular, ROM not good, R side neck tight, low back stuff definitely cropping up.  Just all over the place really.