10/3/15 Saturday October 3, 2015 (pull-ups, push-ups, KB aerobics 16kg)

Writing this on Saturday night.  Got this done in the afternoon after dropping the kids off.

Felt good, the L elbow has been improving, I figured I would test it a bit today but not overdo.

Hanging from rings

7 pull-ups (rings)
Indian Clubs 2 mins
5 push-ups

6 pull-ups
Indian Clubs 2 mins

5 push-ups

5 pull-ups
Indian Clubs 2 mins

5 push-ups

4 pull-ups
Indian Clubs 2 mins

5 push-ups

4 pull-ups
Indian Clubs 2 mins

5 push-ups

26 pull-ups, up one from last week
25 push-ups

KB aerobics with a 16kg bell

10 minutes

5 1H SW, CL, PR, FSQ, switch hands

7 full sets completed.  35 1H SW / 7 CL/PR/FSQ per arm

Finish with 5 minutes of Indian Clubs

Notes  - this felt like an appropriate test.  Not too much.  With that said, it's enough to know this damn elbow is for sure lingering.  I know it's not the elbow - it's the shoulder complex, bicep, tricep that is the issue but I feel the elbow.  No problem really at all while doing the training session, save for I had to adjust the groove on the pull-up (no rotation of the hands on the rings at the top of the pull, did not feel good to the L elbow).  The mixing in of Indian Clubs I think is a great idea and I wil continue to try and work the IC.  I really think the issue is the L shoulder, my old nemesis.  Even though it is not bothering me it's more about range of motion and just knowing there are inhibitions that are causing the elbow issue.  I just have to stay positive and keep working through this.  Deep tissue massage again tomorrow from my massage therapist.

10/2/15 Friday October 2, 2015 (28kg GSq, 2H SW)

7:15am - belly breathing, OS resets, lacrosse ball release  - 30 minutes

7:45am - 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

8:00am- Training session - 28kg GSq, 2H SW

2x:
Hip extensions, 5
48kg DL, 5
16kg TGU, 1/1

5x:
28kg GSq, 2
28kg 2H SW, 10, x 2

10 GSq, 100 2H SW

Indian Clubs, 5 minutes

Hammer curls with an 8kg KB, 10/10

8:30am - Complete

Notes - Solid day here, moved up to the 28kg, felt strong.  Didn't notice the L elbow nearly as much today.  Continuing to get better I believe.  Good rest week thus far.  A few pull-ups and push-ups tomorrow at the lake as a test, but not going to overcook anything.