6/29/16 Wednesday June 29 2016 (CL&PR 36kgs, 2H SW 48kg )

7:00am - belly breathing, lacrosse ball, Primal Move practice - 50 minutes (needed extra time to mobilize, very tight shoulders, pec)

7:50am - 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

8:05am- Training session - CL&PR 36kg, 2H SW 48kg

2x:
24kg TGU, 3/3 windmills
48kg DL, 5

28kg PR, 3/3
32kg PR, 2/2

4x:
36kg CL&PR, 1/1, 2/2

(2nd set, failed 2nd rep on the R side, put down and got the rep, kept going)

12 clean and presses per arm

5x:
48kg 2H SW, 10

8:45am - Complete

Notes - Interesting day.  Did not feel good, stomach was in knots and a bit of nausea even.  A little something is up here for sure.  Right side feeling a hell of a lot better today particularly the R elbow, thankfully, given a lot of focused lacrosse ball work on trying to relieve some tension.  Very much focused on technique today, this all went fine. I did have a failed rep on the 2nd rep of my 2nd set of 36kg CL&PR, on the R side, which is the tight side.  I caught the clean a little wide, not a good position to press from.  I noticed it right away and just set the bell down, there was no reason to really grind out the rep and waste energy.  I re-focused, got tighter on my next rep and all subsequent reps, and things went fine.  I decided not to push for 5 sets but stopped short of that at 4 sets.  The 2H SW with the 48kg was solid, felt very good.

6/29/16 Tuesday June 29, 2016 (KB warm up)

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

7:30am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1

7:45am- End

Notes - Really tight, both in the abductors but primarily the right shoulder / pec is tight, causing bicep tightness and elbow is irritated.  I think this is a carryover from not enough sleep lately or mobility work on the shoulders but also exacerbated a bit by the double bell work on Monday with the 24kgs, and rows.  Too movements I don't do much I think it was a little too much newness introduced on top of the lack of sleep / not enough mobility work recently on the shoulders.  Need to watch this carefully.  Increased time with the lacrosse ball on hot spots, and also scheduled a body work session for this Friday.