3/12/18 Monday March 12, 2018 (24/28kg 1H SW / push-ups)

7:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:35am - 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 20kg with 3 presses and rotations, 1/1

7:50am- Training session - 24/28kg 1H SW / push-ups

3x:
20kg TGU + high bridge x 1/1
Pull-up x 3
48kg wall DL x 5
24kg 2H SW x 10

10x superset:

24kg 1H SW x 5/5 (28kg 1H SW x 5/5 every other set)
push-ups x 5

rolling
hanging from the bar

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 - Back and forth today with the 24 and 28kg on 1H SW, took some video, and things look much better than last week. I am pleased with how the bell is looking in my hand - better form, less loss of power, less flipping around.  Back feels good.  I put in some extra time with standing backward lunges with my R leg back, to stretch the R hip flexor, with good results.  I continue to think if I can improve the mobility in my R hip, it is going to help what has been going on with the L side.  I think the issues are more with how the R hip is moving than something with the L side.  A cross body thing is going on I think.

3/10/18 Saturday March 10, 2018 (bodyweight, walking)

From Bend, OR

9:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

9:35am- Training session - body weight, walking

body weight work:

6x;
step-back lunges x 5/5
pull-up x 3
push-up x 5

walked 10 miles

Notes - Saturday was a very nice day.  Walked all over Bend, OR, over 10 miles in total, and also did some body-weight work in the parks around the city.  Walking really does wonders for my low back, gait, connection between shoulders and hips.  I keep saying I am going to incorporate some intentional Rucking into my training.  I need to get serious about this.