9/29/17 Friday September 29, 2017 (Training with Kevin )

6:15am - Training with Kevin

This was very useful today, for sure.  Started off with some rolling, opening the thoracic spine. Did some TGUs but also practiced some leg lifts holding the TGU after the roll to back, working on mobility, ankle stretching, etc.  We worked on some other drills focused on one leg at a time, going from a push-up position to a standing single leg deadlift, which were very good.  We then got into TGUs with the 16 and 24kg, pressing at the top, good stuff there as we incorporated ensuring a straight leg, push heel at various stages which is a good cue and helps keep me tight.  Did a number of push-ups, feeling really good on those.  Eventually got into doing some 2H swings and got massively improved swings by focusing on pushing the feet into the ground and putting force into the bell, getting away from "lifting" the bell with my arms.  I have not had swings feel that strong in some time.  I have just been off, and now with a few cues, this is coming back which is a big deal. The best part of the day was working on some goblet squats where we discovered I have been going too deep and getting a little butt wink, not good.  This was corrected with some breathing techniques, inhale at the top, two quick exhales to tighten the abs.  Tight abs corrected the problem.  Great cue for me and something to really work on and dial in for future reps.  We ended by three rounds of swings with the 28kg, push-ups, goblet squats.  Very nice.  An encouraging day.

7:30am - Finish

9/27/17 Wednesday September 27, 2017 (DB 24kgs KB aerobics)

6:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:15am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - DB 24kgs KB aerobics

3x:
16kg arm bar + TGU 1/1
Bridges x 5
48kg DL x 5
Push-ups x 5
Pull-up x 1, 2, 3 (add one each round)

15 minutes DB 24kgs KB aerobics:

DB 24kgs CL x 1 SS PR x 1/1 FSQ x 1
DB 24kgs CL x 2 SS PR x 2/2 FSQ x 2

DB 24kgs CL x 3 SS PR x 3/3 FSQ x 3

Got 3 full ladders to 3, plus another round of 1s

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - Writing this now on Friday afternoon.  Excellent training session followed by 90 minutes of bodywork.  I am coming back to life here, and this is good stuff.

9/25/17 Monday September 25, 2017 (Circuit work)

7:15am - belly breathing, Primal Move practice, Original Strength resets  - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:00am- Training session - Circuit

3x:
20kg armbar x 1/1
Bird dogs x 5/5
Pull-up x 1, 2, 3 (increase by 1 each successive set)
Push-ups x 5 (these feel fantastic)

Circuit:

SL bridge x 5/5
20kg TK PR x 3/3
48kg DL x 5
24kg GSq x 5
24kg Hike Swing Park x 5

SL bridge x 5/5
20kg TK PR x 5/5
48kg DL x 5
28kg GSq x 5
28kg Hike Swing Park x 5

SL bridge x 5/5
24kg TK PR x 3/3
48kg DL x 5
28kg GSq x 5
28kg Hike Swing Park x 5

SL bridge x 5/5
24kg TK PR x 4/4
48kg DL x 5
32kg GSq x 5
32kg Hike Swing Park x 5

SL bridge x 5/5
24kg TK PR x 5/5
48kg DL x 5
32kg GSq x 5
32kg Hike Swing Park x 5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:45am - Complete

Notes - A good progression and a good training session.  Relaxed day yesterday, had chiro this morning after this training session, just continuing to focus on rest and recovery.

9/23/17 Saturday September 23, 2017 (Circuit work)

7:30am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:00am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:30am- Training session - Circuit

3x:
20kg armbar x 1/1
Bird dogs x 5/5
Pull-up x 1, 2, 3 (increase by 1 each successive set)
Push-ups x 5 (these feel fantastic)

Circuit 3x:

SL bridge x 5/5
20kg TK PR x 3/3, 4/4, 5/5 (increase each set)
48kg DL x 5
24kg GSq x 5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:15am - Complete

Notes - Writing this on Monday morning.  This was excellent, and I felt really good on Saturday, first time in awhile of training two days in a row and feeling good.  I also went and coached / referred two youth soccer games for my kids after this, and felt great.  Encouraging.

9/22/17 Friday September 22, 2017 (Circuit work)

6:50am - belly breathing, Primal Move practice, Original Strength resets  - 20 minutes

7:20am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - Circuit

3x:
Hip bridges (double and single) x 5
16kg TK Halos x 5/5 L , 5/5 R
Bird dogs x 5/5

Circuit:

24kg TGU to palm x 2/2
24kg kickstand DL x 3/3
16kg BU PR x 2/2
24kg Hike/Swing/Park x 5
16kg BU FSQ x 2/2

28kg TGU to palm x 2/2
28kg kickstand DL x 3/3
20kg BU PR x 2/2
28kg Hike/Swing/Park x 5
20kg BU FSQ x 2/2

32kg TGU to palm x 2/2
32kg kickstand DL x 3/3
24kg BU PR x 2/2
32kg Hike/Swing/Park x 5
24kg BU FSQ x 2/2

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:30am - Complete

Notes - Solid work today.  Writing this end of day, feel ok, but the left side has been a little noticeable, but it's moved around, more so in the left lower lat, and hamstring.  Weird stuff, and super annoying / frustrating.  Will just have to keep at it.  Going to do some mobility this evening and focus on rolling, adductors, etc.

9/20/17 Wednesday September 20, 2017 (BU PR / HSP / BU SQ / C/C)

6:30am - belly breathing, Primal Move practice, Original Strength resets  - 20 minutes

6:50am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:20am- Training session - BU PR / HSP / BU SQ / C/C

2x:
Hip bridges (double and single)
24kg Kickstand DL x 3/3
24kg TGU to palm x 3/3

15 minutes:
20kg BU PR x 1/1
24kg H/S/P x 3
20kg BU SQ x 1/1
Cross crawls x 5/5

Did 5 rounds

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:00am - Complete

Notes - Writing this on Thursday now.  Been a solid couple of days, very encouraging.  I had a deep body work session yesterday with my friend Dave which was extremely helpful.  This is 4 weeks in a row of this, and it is definitely helping get a lot of shit out of my shoulders, low back, pelvis / hips and legs.  Yesterday was almost all pelvis and legs and man it was crazy.  It's been a crazy 8-9 months and I probably should have anticipated that this accumulation was happening and that this day / time would come.  In any event, it is good to try and get it addressed now and it does seem like I am making progress.  Dave has noticed that my knees appear externally rotated, which I have never noticed before, and that would explain some of the knee pain I have noticed at times, and clearly that would be impacting my hips and even shoulders.  Externally rotated knees often are accompanied with adductor tightness - which I have.  So this is definitely something I need to address.  I think I may have trained for so long in the same planes that I have really strong muscles in certain spots but may have created some imbalances.  It's been a long time focusing on pressing (most of the past 18 months actually now that I think about it) so Kevin and I will have to go back to the book to figure out a way forward here.

9/18/17 Monday September 18, 2017 (DB DL CL FSQ carries crawling)

7:00am - belly breathing, Primal Move practice, Original Strength resets  - 20 minutes

7:20am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - DB DL / CL / FSQ carries crawling

3x:
24kg TGU to palm x 2/2
24kg GSq x 5

3x:
DB 24kgs DL x 5
DB 24kgs CL x 3
DB 24kgs FSQ x 3
16kg BU carries
Crawling

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:30am - Complete

Notes - Getting a lot of rest the last 5-6 days, which is key.  This felt pretty good, left shoulder definitely feels way better, that is encouraging, the left hip and low left back did not bark during the training session but a few hours later, don't feel great (sitting makes it worse).  I think my left glute and low left back are just turned off and not firing properly hence the pain response (counter intuitive but this is how it works).  My chiro has suggested single leg deadlifts, left leg only, or anything possible that isolates those muscles and gets them working.

9/16/17 Saturday September 16, 2017 (TGU / GSQ / Pull-up / 2H SW)

8:00am - belly breathing, Primal Move practice, Original Strength resets  - 20 minutes

8:20am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:50am- Training session - TGU / GSq / Pull-up / 2H SW

3x:
16kg TK halo 3/3
20kg BU PR 3/3
Cross crawls

3x:
24kg TGU to palm x 2/2
24kg GSq x 5
Pull up x 1

5x:
24kg 2H SW x 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:30am - Complete

Notes - Writing this finally on Monday 9/18.  Been a frustrating as hell time period, well mainly Saturday through today trying to figure this left hip and low left back out.  Left shoulder is better. I felt pretty bad after this session and up this point had several good days in a row.  I am not sure if this was training two days in a row, or something was off here.  Swings are feeling very hard these days and for sure something is just damn off with my swing. My fiance even said something to me that just looking at me it was "too hard"

9/15/17 Friday September 15, 2017 (TGU / DB DL CL FSQ 2H SW)

7:00am - belly breathing, Primal Move practice, Original Strength resets  - 20 minutes

7:20am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - TGU / DB CL FSQ 2H SW

3x:
16kg halo 3/3
20kg TK PR 3/3
Bird dogs

4x:
24kg TGU to palm x 2/2
DB 24kgs DL x 5
DB 24kgs CL x 5 (first set 2 reps, second set 3 reps)
DB 24kgs FSQ x 5 (first set 2 reps, second set 3 reps)
24kg 2H SW x 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:30am - Complete

Notes - Writing this finally on Monday 9/18.  Been a frustrating as hell time period, well mainly Saturday through today trying to figure this left hip and low left back out.  Left shoulder is better.

9/13/17 Wednesday September 13, 2017 (TK PR / 2H SW / crawling)

7:00am - belly breathing, Primal Move practice, Original Strength resets  - 20 minutes

7:20am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - TK PR/ 2H SW / crawling

3x:
20kg TGU w / bridge  1/1
Cross crawls x 5/5
48kg DL x 5

3x:
20kg TK PR x 5/5
32kg 2H SW x 10
crawling

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:30am - Complete

Notes - Writing this finally on Monday 9/18.  Been a frustrating as hell time period, well mainly Saturday through today trying to figure this left hip and low left back out.  Left shoulder is better.

9/11/17 Monday September 11, 2017 (TGUs / 2H SW and crawling)

7:00am - belly breathing, Primal Move practice, Original Strength resets  - 20 minutes

7:20am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - TGUs / 2H SW and crawling

3x:
20kg arm bar x 1/1
DB 12kgs batwings x 5
16kg BU PR x 1/1
Bird Dogs x 5/5

3x:
24kg TGU x 1/1

2x:
24kg TGU to the knee x 1/1

5x:
32kg 2H SW x 10
crawling

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:30am - Complete

Notes - Writing this on Tuesday afternoon.  A good training session, just trying to figure this stuff out. Had an appointment with Kinetics yesterday as well which underscored the issues with the left shoulder, which we are actively working on and I already see improvement there, which is encouraging.  Left hip and low back are still troublesome, and those seem tougher.  Will just have to keep working at this. Doing a lot of OS work.

9/9/17 Saturday September 9, 2017 (DB 24kgs / 32kg 1H SW and crawling)

10:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

11:05am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

11:20am- Training session - DB 24kgs / 32kg 1H SW and crawling

3x:
20kg arm bar x 1/1
16kg BU TGU x 1/1
Bird Dogs x 5/5

3x:
DB 24kgs DL x 8
DB 24kgs CL x 6
DB 24kgs SS PR x 4

5x:
32kg 2H SW x 10
crawling

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

12:00pm - Complete

Notes - Writing this on Sunday evening.  After experiencing a lot of issues after training on Friday, which was massively disappointing after a few good days last week, an exceptional bodywork and acupuncture session on Thursday, Kevin and I did another reset for the training template, trying to do things that are corrective in nature / feel good (bird dogs, crawling) with KB movements that don't seem to aggravate things.  I felt pretty good all day yesterday on Saturday after training, went to a wedding yesterday evening, was fine.  Woke up Sunday morning and had a bad morning - didn't feel good yet again.  This has been a roller coaster.  I spent quite a bit of time during the Seahawks game stretching, doing soft rolls, hip flexor stretch, other OS work, supine groin stretch etc. and my body really responded well.  I seem to be very responsive to the OS work these days.  I can just tell I have some fairly significant cross body issues between my left shoulder (poor ROM, sensitive in the overhead position, arm just doesn't move smoothly as it should) and my right hip / lat (tight, right low lat lit up - these things are absolutely related.  The right hip and lat I am certain is pulling on my left side and that is why I actually feel the most discomfort in my left side).

What is going on here I think is the result of 7-8 months of intense activity in my personal life as it relates to getting engaged in February, signing for our new house in March, job issues in May, getting keys to the new house in June, selling my old house in July, turning 40 years old in August, and now, about to quit my job after 17 years and start a new one.  That's a ridiculous amount of stuff in one relatively short period of time and it's any wonder that now my body is barking a bit.  It's surprising this did not pop up sooner.  It's going to take some regrouping here, focusing on resting my body, and as far as training goes, doing things that are helpful and feel good, and going to have to set aside normal goals.  I am going to try and get into Kinetic this week for a check up as well as doing some other recuperative work.  This is a challenging time and I am hoping I can experience some consistent progress soon.

9/8/17 Friday September 8, 2017 (training with Kevin)

6:10am - Training with Kevin

An interesting day training.  We got warmed up, did some foam roll, then practiced rolling.  Trying to work on these issues of late with the left shoulder clearly being an issue, causing or caused by other problems.  Did some TGUs.  Focused on various one arm drills primarily one arm deadlifts, one arm deadlifts with a hold/pause at the bottom off the floor, one arm hike swing parks, one arm swings.  All with the 24kg. Trying to get the connections back between the hips, hinge, shoulders.  I definitely got a bit of a groove back and was feeling better about my swing, but after trying my left side felt shitty and I was not happy.  Texted Kevin and let him know that our focus on trying to fix the one arm issues, although noble, didn't seem to result in a good response from my body.

What is going on here I think is the result of 7-8 months of intense activity in my personal life as it relates to getting engaged in February, signing for our new house in March, job issues in May, getting keys to the new house in June, selling my old house in July, turning 40 years old in August, and now, about to quit my job after 17 years and start a new one.  That's a ridiculous amount of stuff in one relatively short period of time and it's any wonder that now my body is barking a bit.  It's surprising this did not pop up sooner.  It's going to take some regrouping here, focusing on resting my body, and as far as training goes, doing things that are helpful and feel good, and going to have to set aside normal goals.

7:15am - End

9/6/17 Wednesday September 6, 2017 (20kg / 32kg circuit)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:20am- Training session - 20kg / 32kg circuit

3x:
20kg TGU x 1/1 (3 presses @ kneeling)
32kg 2H SW x 10
20kg BU FSQ x 3/3
32kg 2H Hike Swing Park x 5 - 8 reps
20kg BU PR x 3/3
32kg 2H SW x 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:00am - Complete

Notes - Really solid training session. Feeling tons better. The Original Strength resets particularly Rolling, and also some Cross Crawls and Bird Dogs, have been really good.  This is encouraging.  Also dropping the 1H SW for now is good.  2H SW groove is coming back stronger, I am encouraged.

9/4/17 Monday September 4, 2017 (DB 28kgs complex)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 120 minutes (basically relaxed and moved very slowly, lot of drills including Soft Rolls to work on hip/shoulder connection)

9:15am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:30am- Training session - DB 28kgs complex

24kg TGU x 1/1
24kg GSq x 5

2x:
24kg TGU x 1/1
DB 36kgs DL x 5

warm up sets
DB 24kgs CL x 2 FSQ x 2

DB 24kgs CL x 3 FSQ x 3

20 minutes:
DB 28kgs CL x 2 FSQ x 2

DB 28kgs CL x 3 FSQ x 3
DB 28kgs CL x 5 FSQ x 5

Got in 3 sets, total of 30 reps per movement

36kg 2H Hike Swing Park 5, x 3 sets

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

10:10am - Complete

Notes - A good training session but what's more important is the restorative work I am trying to do on my shoulders and hips.  Last few days were a struggle as I started feeling off again after training on Saturday.  1H SW I think just is not a good exercise for me right now.  I believe I realized why through doing Soft Rolls.  Left shoulder is just way off.  Range of motion is not where it should be, and the soft roll with the left arm overhead, right arm moving across the body is incredibly difficult, notably difficult than any other soft roll movement.  That left shoulder being off I think was likely exacerbated by the 1H and H2H SW with the left arm, as I possibly was not able to pack the shoulder as I shoulder and just in general was challenging a joint that is not ready right now.  The left shoulder is funny.  It is my better pressing shoulder, as far as technique goes, but it fatigues quicker than the right (I am right handed).  I fell hard on that shoulder two different times years ago, and sometimes for sake of a better word it just gets "off" and that is clearly where I am at now.  The Soft Rolls from original strength are a great way to try and regain the lost range of motion, stabilize the joint etc.  I think there is a connection to the left shoulder to my tight right hip (cross lateral), which is likely pulling on my left hip which is why I am experiencing that same pattern of discomfort at the top of the hip in the low left back.  I will keep working the original strength moves and for now the 1H SW is out of the rotation completely until I feel I can safely do the movement, with lighter loads.  2H SW is completely fine, cleans are fine, but particularly double bell work may be best right now.  Will see how this goes as I continue to focus on restorative movement.  Also happy holiday to all today.

9/2/17 Saturday September 2, 2017 (20kg / 28kg circuit)

8:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

8:45am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:00am- Training session - 20kg / 28kg circuit

24kg TGU x 1/1

3x:
20kg TGU x 1/1 (3 presses @ kneeling)
28kg 2H SW x 10
20kg BU FSQ x 3/3
28kg 1H SW x 5/5
20kg BU PR x 3/3
28kg H2H SW x 5/5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:40am - Complete

Notes - Good training session.  Need to continue to watch the 1H SW carefully.  I think that is a movement that can cause issues for me.  But in general this went well.

9/1/17 Friday September 1, 2017 (DB 24kgs complex)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

6:45am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:00am- Training session - DB 24kgs complex

2x:
24kg TGU x 1/1
DB 36kgs DL x 5

20 minutes:
DB 24kgs CL x 2 SS PR x 2

DB 24kgs CL x 3 SS PR x 3
DB 24kgs CL x 5 SS PR x 5

Got in 4 sets, plus 2/2, total of 42 reps per movement

40kg 2H Hike Swing Park x 3 (trying to get that feel back for the swing)

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:40am - Complete

Notes - This was an excellent training session.  Best I have felt in a while here body wise so that is encouraging.  Technique with double bells improving as I have a few more reps in the tank now over the last week.  Very explosive, yet controlled with the cleans.