7/21/15 Tuesday July 21, 2015 (OS resets, 16kg TGUs, farmers 24kgs)

6:00am - lacrosse ball, soft tissue work, OS resets  - 30 minutes

6:30am - 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

6:45am- Training session - 16kg TGUs, DB 24kg farmers

16kg TGU, 1/1, x 2
DB 24kg farmers, 3 sets, about a minute each

7:00am - Complete

Notes - Felt really good today and very encouraged about things.  Looking forward to keeping this going.  A bit of Indian Club tonight and also planning on doing more supine groin stretch from Pain Free.

7/20/15 Monday July 20, 2015 (20kg BU FSQ, 28kg 2H SW HSP)

6:15am - lacrosse ball, soft tissue work, OS resets  - 30 minutes

6:45am - 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

7:00am- Training session - 20kg BU FSQ, 28kg 2H SW HSP

Set of triples of BU FSQ with the 20kg 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

Indian clubs - 5 minutes

7:30am - Complete

Notes - Writing this on Tuesday morning  OK this is huge I think. Feeling better.  Long walk around Greenlake on Sunday, and I have gotten back into doing some Pain Free exercises for the hips / low back / shoulders as a "cool down" before bed. Mainly the supine groin stretch which has been big for me at times in the past when I have dealt with mobility issues / soft tissue problems.  I did this again last night (it takes 45 minutes to an hour and basically it's a restful period right before bed, almost like sleeping) and it is absolutely helping.  Getting some muscle spasms and things are definitely changing, it's like things are finally calming down and some muscles are being allowed to release.  The training session on Monday went very well, very strong reps, really, really feeling it in the glutes as opposed to low back which is great.  Technique is getting dialed in, better starting position, and just all in all, some good work here.  I am very encouraged and just planning on keeping this up.