12/21/15 Monday December 21, 2015 (CL&PR ladders 24kg, 2H SW ladders 24/28/32kg)

9:15am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 45 minutes (needing a lot of soft tissue work)

10:00am - 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)

Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

10:15am- Training session - 24kg CL & PR ladders, 2H SW ladders 24/28/32kg

2x:
16kg half TGU, 1/1
24kg GSq, 5

4x:
24kg CL and PR, 1/1, 2/2, 3/3, 4/4 (clean before every press)

40 total presses per arm (up 4 sets from 3 last week)

5x:
24kg 2H SW, 5
28kg 2H SW, 5
32kg 2H SW, 5

75 total 2H SW (backed off to 5 sets, felt like enough)

10:50am - Complete

Notes - .Long weekend.  Lots of holiday party stuff - Thursday, Friday, Saturday nights and it definitely has caught up with me.  Took my time today and got a very good session in and felt strong, but certainly needing to recover now for several days.  The groove on the press continues to improve.  I am very pleased with the progress here and as I have said a number of times, I can see this going on for some time if it make sense.  This has been very good.  L shoulder, elbow, forearm, wrist - didn't notice a thing at all.  Seems like that is improving too, the consistent soft tissue work and adjusting training a little bit have been smart.  I think I can now go to some 1H SW but need to start lighter than what I was doing - 20kg over the weekend was easy, no issues.  I can start working in some 24kg 1H SW work I believe.  Need to build that slow to make sure it is all going ok. 

12/19/15 Saturday December 19, 2015 (DB 20kg FSQ, 1H SW 20kg)

Did this work on Saturday afternoon at home and then Greenlake

3:30pm - belly breathing, Primal Move practice, lacrosse ball release   - 15 minutes

3:45pm - 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

2x:
16kg TGU to windmill, 1/1
16kg GSq, 5

Head down to Greenlake

4:00pm- Training session - DB 20kg FSQ, 1H SW 20kg

5x:
1H SW 20kg, 5/5
DB 20kg  FSQ, 5

4:20pm - Finish

20 minute walk

Notes - Good training session, I was pleased with how this worked out.  A little greasing the groove on the squat movement with double bells and not too heavy.  Same with the 1H SW.  A different set of movements than what I have been training during the week.  Backing off on the weekends has been a good idea.