Training update:

Movement prep is a combination of Foam Roller, Primal Move and Lots of t-spine work

7/13 - Medium day KB Muscle
Double 24 kg KBs
"reps of 3" instead of 5 but increase to 7 sets to "match volume"
Prep:
24 kg Goblet Squat x 5
Double 24 kg Windmill x 5+5

7/15 - KB Muscle Light Day
"reps of 5" with Double 20's (at FMS Summit)
x 6 sets

7/17 - KB Muscle Heavy Day
Double 24 kg KBs
"reps of 3" and increase to 6 sets

7/19 - KB Muscle Medium Day
Double 24 kg KBs
"reps of 4" (instead of 5)
increase to 6 sets (+5 double cleans)

7/25 - KB Muscle Light Day
Double 24 kg KBs
"reps" of 4 (instead of 5)
increase to 6 sets (+ One sequence of reps of 3)
Parallet Tuck holds x 4