8/17/16 Wednesday August 17, 2016 (24kg 1H SW, TGUs, DB 24kgs CL & FSQ)

7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 60 minutes

8:15am - 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 24g with 3 presses and rotations, 1/1

8:30am- Training session - 24kg 1H SW, TGUs, DB 24kgs CL & FSQ

5x:
24kg 1H SW, 10/10

100 swings

2x:
24kg TGU, 1/1

2x:
DB 24kgs CL, 2, FSQ 2
DB 24kgs CL, 3, FSQ 3

DB 24kgs CL, 5, FSQ 5

20 DB CL, DB FSQ

Crawling, 2 minutes  (going to keep this as a finisher - I think this can be a great reset for the hips and shoulders and I should be doing more of this)

9:10am - Complete

Notes - Great training session.  Took a very long time to get warmed up, just felt like I needed to give the body that time.  Can't be rushing anything these days.  Lots of time trying to open the thoracic spine, loosen the hamstrings, etc.  I can definitely see improvement again today.  I designed the training plan to focus on some lifts that I felt would not be problematic with what I have been feeling particularly in the right elbow as it continues to get better.  Overhead work is out right now as it has not felt quite right since SFG II (not surprising given the better part of 7 months going overhead a LOT).  Elbow is getting better for sure, another acupuncture session on Friday should bring further recovery assistance.  No issues today from swings, focused on keeping a straight arm, no issue on cleans, focused on staying tight to the body, and no issues with the bells in the rack for front squats.  Right knee not bothered by the lifts either, it seems to continue to improve as the hamstrings and abductors improve.  I think the way forward for now may be a combination of these lifts, both 1H and 2H varieties, to maintain and stay strong.  Front squats could actually be helpful to drill for a bit as I think they could help me once I get back to pressing, snatching etc.  For Friday I am considering "same but different" with some heavier swings with 2H, or perhaps I will go light on the 2H SW and go a little heavier on 1H KB aerobics with swings, cleans, front squats.  Haven't decided yet.  Would either be 32kg 2H SW with 24kg for KB aerobics, or 24kg 2H SW and 28kg for KB aerobics.  Will see what Kevin thinks, he may have other ideas.