4/19/17 Wednesday April 19, 2017 (DB 24kgs and 44kg circuit)

From Cannon Beach, Oregon

7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:45am - Kettlebell warm up

Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 24kg, 1+1

8:00am- Training session - DB 24kgs and 44kg circuit

2x:
24kg TGU + presses x 1/1
36kg GSq x 5 (whoops, too much here on the first set and felt by left adductor light up)
DB 16kgs batwings x 5

5x:
DB 24kgs FSQ x 5
DB 24kgs PPR (active negatives) x 3
44kg loaded clean x 1/1
DB 24kgs SS PR x 3/3
44kg 2H SW x 10

Band wrist extensions, 10 x 2 sets per hand

9:00am - Complete

Notes - Writing this on Wednesday morning.  Very good and strong session at the Oregon coast.  Definitely frustrated with a poor choice on goblet squats in my warm-up.  Felt like I was warmed up sufficiently and first set of goblets I used a 36kg bell (didn't bring my 32kg) and felt my left adductor light up in the hole.  Backed off immediately, which was fine.  I should be warming that up with a 16kg, doing some prying, and working up if I am going to do something like a 36kg.  Fucking stupid rookie mistake.   Today I am still noticing that adductor, it is clearly tight and needs some release.  Spent the entire day in the car yesterday driving from Oregon coast to Seattle and then to Spokane, so that doesn't help.  Just need to get it calmed down a bit.

4/18/17 Tuesday April 18, 2017 (24kg TGU, GSq)

From Cannon Beach, Oregon

7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

8:00am - Kettlebell warm up

Arm bar 16kg + Crooked Arm bar with 3 presses and rotations
Arm bar 24kg x 1/1

8:15am- Training session - 24kg TGU, GSq

24kg TGU to kneeling, 1/1
24kg GSq, 5

Band wrist extensions, 10 x 2 sets per hand

8:30am - Complete

Notes - Solid, things feeling pretty good all around.