10/20/15 Tuesday October 20, 2015 (20kg CL/PR ladders, 24kg 2H SW)

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

7:45am - break

8:30am - 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

8:45am- Training session - 20kg CL/PR ladders, 24kg 2H SW

16kg half TGU, 1/1, x 2

20kg TK PR, 3/3, x 2

20kg CL/PR, 1/1, x 3

4 minutes:
24kg 2H SW, go until form degrades, rest, do it again

Probably got in about 60 very hard style reps in 4 minutes - was pressed for time

9:00am - Complete

Notes - Very quick day, light day in the cycle, and had to move it up to Tuesday from what would have been Wednesday since I flew to NYC later this morning.  Been a long one.  Pretty tight from flying, I expected that, going to try and get up in the morning and just go walking around my hotel which is right on Park Ave in the thick of Manhattan.  Hoping the heartbeat of the city can breath some life into my steps:)

10/19/15 Monday October 19, 2015 (20kg CL/PR ladders, 28kg 2H SW)

7:45am - belly breathing, OS resets, Primal Move practice, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall   - 45 minutes

8:30am - 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

8:45am- Training session - 20kg CL/PR ladders, 28kg 2H SW

2x:
16kg half TGU, 1/1

16kg TK PR, 5/5, x 2

20kg CL/PR, 1/1, 2/2, 3/3, x 3

I screwed up and didn't clean after every press for the first set and a half.  I made up for that by doing 2 cleans to every press for the rest of the 2nd set and the final 3rd set:)

18 CL, 18 PR each arm

10 minutes:
28kg 2H SW, go until form degrades, rest, do it again
Didn't count reps

9:30am - Complete

10:30am - Chiro appt

4:30pm - Kinetics appt

Notes - Kind of a crazy day.  The training was very good, felt great, I like this new plan on this cycle to basically just focus on 1 arm presses with cleans, and swings of different varieties.  I think this is going to work well.  My overhead position was clearly, tangibly better today and I am really encouraged.  Really working the 1/2 TGU, focusing on form, this is good right now.  Worked in some primal move in the warmup, a good mix of movements there.  Presses felt very good today.  I also had a chiropractic adjustment later in the morning, really trying to get some good time in with recovery methods and really focus on my health.  Did a kinetics appt in the afternoon as well.  A lot of soft tissue and recovery work lately, but I have to go to NYC tomorrow, long plane ride, another one back Thursday, so doing all of this makes sense.