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.