9/9/15 Wednesday September 9, 2015 (2H SW ladder, push-ups)

7:00am - belly breathing, OS resets, lacrosse ball work, glute and ham work  - 40 minutes

7:40am - 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

7:55am- Training session - 2H SW ladder, push-ups

16kg TGU, 1/1

3x:
Glute raises, 5
Fire Hydrant, 3/3
48kg DL, 5

2H SW ladder superset push-ups:

2x:
24kg 10, 5 push-ups
28kg 10, 5 push-ups
32kg 10, 5 push-ups
28kg 10, 5 push-ups
24kg 10, 5 push-ups

100 2H SW, 50 push-ups

8:30am - Complete

Notes - This was a very good training session.  Felt solid, these movements compliment each other so well.  Got a pretty nice pump actually in the chest from doing this many push-ups, which was cool.  I don't do a ton of horizontal chest training (i.e. don't bench anymore) and push-ups will always be a hell of a great exercise.  I don't like to push the numbers as I want to watch my elbows since they get a hell of a lot of work each week from KBs, pull-ups etc. but 50 is not an issue.  Great work set and a real nice training effect today. 

9/8/15 Tuesday September 8, 2015 (16kg TGU, SLDL)

6:35am - belly breathing, OS resets  - 30 minutes

7:05am - 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

7:30am- Training session - 16kg TGU, SLDLs

2x:
16kg TGU, 1/1
16kg SLDL, 5/5

7:40am - Complete

Notes - Writing this finally Wed night.  Was feeling pretty good Tuesday.  Moving well.  Wanted to go pretty light given that I had done a lot of training the day before, and in the afternoon, so a little less recovery time than I usually have. By the end of the day I was tight in my R side rhomboid on the back, which is not unusual for me particularly with snatching (old injury area, lots of strain from baseball).  Minor thing and I did a lot of lacrosse ball work last night and mobility and things really responded well, plus a good night's sleep helped.