Monday, September 18, 2017

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.

Tuesday, September 12, 2017

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.

Sunday, September 10, 2017

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

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