7/16/15 Thursday July 16, 2015 (OS resets, TGUs)

7:30am - lacrosse ball, soft tissue work, OS resets  - 45 minutes

8:15am - 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

8:30am- Training session - 16kg TGUs

16kg TGU, 1/1, x 2

8:40am - Complete

Notes - Felt pretty good at most times today.  Definitely now realize the impact of the tight Psoas on the L side.  This is absolutely a major contributor to what is going on.  Did some direct lacrosse ball work on it, rolling on my stomach, both sides, and was immediately surprised at the relief.  Have to keep doing some work on this.  Really kind of hit me right in the face that this is big - as usual, site of the discomfort in the low back is likely not the real trouble zone, it's the psoas.  It's a tough muscle to get at.  I could definitely use some professional massage work but my guy Marty is in the UK until early August.   I should probably reach out to Dave, my friend and bodyworker / acupunturist as he could work on the psoas directly.  

7/15/15 Wednesday July 15, 2015 (28kg 2H SW HSP, 16kg TGUs)

Back from Spokane

1:15pm - OS resets, lacrosse ball work  - 20 minutes

1:35pm - 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

1:50pm- Training session - 16kg BU FSQ, 28kg 2H SW HSP, 16kg TGUs

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 28kg

TGUs - 16kg, 1/1, x 2

2:20pm - Complete

4:30pm - Kinetics appt

Notes - OK, a good day.  Was feeling a bit worn out this morning, was up very late with coworkers last night.  Had a nice breakfast with my old professor and good friend before leaving Spokane.  Got back, got warmed up pretty quickly, hit my training session and bumped up the bell from 24kg on Monday to 28kg today.  No difference at all, was not hard, good sign.  Did work up a sweat and it was nice and hot.  Dropped the deadlift warm-up (kind of by accident) but did get in some TGUs, first time I have done these in months which is significant.  Didn't do many, and just 16kg, but it is abundantly apparent to me that pulling these from training was dumb.  I need to get my overhead shit sorted out and TGUs are going to be the way to it.  Not even heavy. Damn good reps in terms of technique, just really dialing this in and helping to get that L shoulder stabilized, moving properly, elbow fully locked, etc.  Going to talk to Kevin but I don't think presses or snatches are the right thing for overhead at this point.  For upper body I'd like to go with consistent TGUs and the pull-ups / push-ups as the main movements because those don't seem to bother me.  The grinding presses just don't seem right at this point.  It sucks to say that but I simply need to go back to the basics and figure this out.  I did have a Kinetics appt and Michael pointed out that he thinks a lot of what I am feeling when things get tight in the low back on the L side is actually a tight psoas muscle on the L side, and I think he is right.  That's why I feel things in my oblique (which I did on these TGUs until I really focused on each step of the movement on my 2nd reps), hip flexor etc.  the fact it is intermittent is a good sign that there is nothing major there, just need to get the right muscles stabilizing and firiing, and not the wrong ones aka the psoas.  Work in progress.