4/26/13 Friday April 26, 2013 (TGUs)

6:00am - Joint mobility drills - 30 minutes


6:30am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

6:45am - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R, 20 kg, 5 L/R (Again, press seems to be improving, less noticeable with left shoulder/elbow)
Windmills with 20 kg, 3X L/R (really went for this and got my hand pretty low on my leg, keeping a very straight leg supporting the bell - felt good.  Lowest I have ever done with the off hand.  I want to keep working to get that all the way to touching the ground, then I will go up a bell size and start over.)

TGUs (all done with each arm back to back with no rest between arms):

16 kg, 2 L/R
20 kg, 2 L/R
24 kg, 1 L/R
28 kg, 1 L/R

7:10am - Complete

Notes - I had originally thought about getting out the 32 but I got pretty bad sleep the night before, and was feeling tired.  I also in the back of my mind want to rep out a little bit with 24 and 28 and see if I can work up to a set of 3 L, 3 R at least with the 24 before going to heavy singles with the 32.  So the goal this week will be to get in those reps with the 24 and see how it feels.  After practicing the TGUs so much more over the last several weeks, I am feeling good with the movement again and moving the 24 and the 28 for the singles was very strong.

4/25/13 Thursday April 25, 2013 (DB SW)

5:45am - Joint mobility drills - 30 minutes

6:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

6:30am - Training session -DB SW, 20s, 24s, alternating sets of 10

Warm up -
GSq, 20kg, 5
GSq, 24kg, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 L/R

SW session 6X for the following combo:

DB SW 20s, 10
DB SW 24s, 10

A total of 120 reps.

7:00am - Complete

Notes - First time I have done sets of 10 with the DB 24s, and they were not difficult.  That was very cool. After 120 reps, I felt good and decided to come to a comfortable stop since my kids were up and messing around.  This was good progress.  I feel I am ready to add short sets of DB 28s next week, which would be the first time of doing any serious training with DB 28s.  I'll start with sets of 3 and see what that feels like, but will not going higher than sets of 5. Should be interesting.  I think it will feel pretty heavy.

4/24/13 Wednesday April 24, 2013 (PPR, P/U)

In Spokane for work - different training day as a result (inside a gym).


7:15am - Joint mobility drills - 30 minutes

7:45am - Kettlebell warm up ("Standard")

1/2K halos - 20 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg

1/2K halos - 30 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg
Roll to press (TGU start) with 40 lbs - shoulder cam shafts, each arm


8:00am - Focus on combining PPR with Pull-Ups (P/U) since I don't have access to a P/U bar at home outside.

Warm-up:
Overhead walks with the 40 lbs
Rack walks with the 40 lbs

The following was done for 3X:

PPR - 40 lbs L/R, 8
P/U (strict) - 5

Finisher:
Push-ups (P-U) -  standard P-U on the ground, really driving with the lats.  Did about 20 overall.

8:30am - Complete

Notes -
Just like last Thursday, was out to 3:30am partying with co-workers - it was a major success just to make it to the gym today:)  Basically just replicated that training session and this felt just fine, particularly in the circumstances.  The walks felt good, the OH position even more comfortable.  Starting to get a better groove on the PPR as well, where it feels more connected between the bell in the rack, elbow connected to the hip, driving the bell up with the knee dip as opposed to muscling it up with the arm.

4/23/13 Tuesday April 23, 2013 (TGUs, OH and rack walks)

In Spokane for work - different training day as a result (inside a gym).


7:15am - Joint mobility drills - 30 minutes

7:45am - Kettlebell warm up ("Standard")

1/2K halos - 20 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg

1/2K halos - 30 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg
Roll to press (TGU start) with 40 lbs - shoulder cam shafts, each arm


8:00am - Focus on TGUs, then doing some OH and rack walks.

The following was done for 2X:

TGU - 40 lbs 3 L, 3 R


Overhead walks with the 40 lbs
Rack walks with the 40 lbs


Finisher:
Push-ups (P-U) -  standard P-U on the ground, really driving with the lats.  Did about 20 overall.

8:30am - Complete

Notes -
TGUs felt good and actually by the end of rep 3 on each arm for each set, was definitely feeling it from being under the load for that long.  I don't often go past singles with TGUs so this experiment was a good one.  I could see TGUs for reps with a 24 being a great training session.

4/22/13 Monday April 22, 2013 (2H SW)

5:30am - Joint mobility drills - 30 minutes

6:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

6:15am - Training session -2H SW, ETK PM style

Warm up -
GSq, 16kg, 5
GSq, 24kg , 5
GSq, 32kg, 5 (extra GSq to get ready for SW)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5

SW session:

2H SW 24 kg, 10 (1X)
2H SW 32 kg, 15 (11X - 165 reps)

6:50am - Complete

Notes - Clearly easier than a week ago.  Good progress.  Doing more SW is just great for me all around, it seems clear.  Have to keep working on reducing the rest periods but about 150-175 reps feels like the right amount of reps.

4/19/13 Friday April 19, 2013 (PPR, P/U)

In Spokane for work - different training day as a result (inside a gym).


8:15am - Joint mobility drills - 30 minutes

8:45am - Kettlebell warm up ("Standard")

1/2K halos - 20 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg

1/2K halos - 30 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg
Roll to press (TGU start) with 40 lbs - shoulder cam shafts, each arm


9:00am - Focus on combining PPR with Pull-Ups (P/U) since I don't have access to a P/U bar at home outside.

Warm-up:
TGUs with 40 lbs - 3X L/R
Overhead walks with the 40 lbs
Rack walks with the 40 lbs

The following was done for 3X:

PPR - 40 lbs L/R, 8
P/U (strict, mixed with reverse grip) - 5

Finisher:
Push-ups (P-U) -  standard P-U on the ground, really driving with the lats.  Did about 20 overall.

9:30am - Complete

Notes -
Was out to 3:30am partying with co-workers - it was a major success just to make it to the gym today:)  Actually ended up being a very good session as I got into some overhead for the first time in weeks.  I just felt like it would be ok to do a a few sets of PPR and some P/U, and frankly everything was very good, did not notice my left shoulder, forearm or elbow acting up at all on anything I did.  Very nice.  I also thought the warm up with overhead walks and rack walks was pretty cool.  I think doing this at home, as well as more farmer carries, is something I need to incorporate.  My training set up is a bit constrained for that but I think I just need to open the back gate and do some walking around my back yard, particularly when it is sunny (well, it is Seattle - when it is not raining :) ).

4/18/13 Thursday April 18, 2013 (DB SW)

5:30am - Joint mobility drills - 30 minutes

6:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

6:15am - Training session -DB SW, 16s, 20s, 24s, alternating sets of 10

Warm up -
GSq, 20kg, 5
GSq, 24kg, 5
GSq, 32kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK PR with 16kgs, 5 (noticed continued improvement in the press on the left side - this is very good)

SW session 5X for the following combo:

DB SW 16s, 10
DB SW 20s, 10
DB SW 24s, 5, 5

A total of 150 reps.

7:00am - Complete

Notes - A clear progression forward from a week ago.  The 16s felt positively ridiculously light, the 20s, very comfortable, and the 24s - strong.  I decided to divide the 24s into sets of 5 which was a good call.  Doing so allowed me to get some great, very strong reps in.  When I can do 24s for sets of 10 and even 15, I will really be looking at significant strength gains.  For now, technique has to be paramount.  A great training session all around.

4/17/13 Wednesday April 17, 2013 (DB CL to SQ complexes)

7:45am - Joint mobility drills - 30 minutes

8:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

8:30am - Training session - Doing a complex, DB CL, DB SQ using 16s, 20s, and 24s - 50 reps CL / 50 SQ

Warm up -

GSq, 20kg - 5, 24 - 5, 32 kg - 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

100 total reps, 50 of each movement:

3X:
DB CL, 16s, 5
DB SQ, 16s, 5
DB CL, 20s, 5
DB SQ, 20s, 5

DB CL, 24s, 5
DB SQ, 24s, 5


1X to get to 50 each CL / SQ:

DB CL, 16s, 5
DB SQ, 16s, 5


9:10am - Complete

Notes -
A great complex, and improvement seen from a week ago, as well as getting stronger bringing in the 24s successfully.  Nothing gets the heart pumping like DB 24 SQs - wow.  Had a huge pump after this workout. Very focused on technique, using the "hike" technique to come out of the hole on the SQ (power breathing exhale), and just good stuff here today.  

4/16/13 Tuesday April 16, 2013 (TGUs)

5:45am - Joint mobility drills - 30 minutes

6:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

6:30am - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R, 20 kg, 5 L/R (Again, press seems to be improving, less noticeable with left shoulder/elbow)
Windmills with 20 kg, 3X L/R (really went for this and got my hand pretty low on my leg, keeping a very straight leg supporting the bell - felt good)

TGUs (all done with each arm back to back with no rest between arms):

16 kg, 2 L/R
20 kg, 1 L/R
24 kg, 1 L/R
28 kg, 1 L/R (had not done this heavy in awhile - felt really good, solid)

7:00am - Complete

Notes - Didn't get in multiple reps with the 20 or 24 due to time but did get to the 28, which felt awesome.  It is really clear to me that the consistent TGU work is doing a lot of good for the shoulders.  I am definitely going to keep at this.  Time for the 32 to come out on Friday this week.

4/15/13 Monday April 15, 2013 (2H SW)

5:30am - Joint mobility drills - 30 minutes

6:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

6:15am - Training session -2H SW, ETK PM style

Warm up -
GSq, 16kg, 5
GSq, 24kg , 5
GSq, 32kg, 5 (extra GSq to get ready for SW)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 (felt ok - a little bit on the inside of the left elbow, which hadn't noticed for awhile.  Have to continue to monitor closely)

SW session:

2H SW 24 kg, 10 (1X)
2H SW 32 kg, 15 (8X - 120 reps)
2H SW 32 kg, 10 (3X - 30 reps)

6:50am - Complete

Notes - I was interrupted with my kids waking up, but I was doing pretty well and almost keeping a pace of doing 15 reps, and then starting again on the next minute.  It would be good for me to get 150 reps done in 10 minutes - I like that pace for conditioning.  Most of the reps felt very strong.  Had never really gone past 10 reps in a set with the 32, so to bang out 8 sets in a relatively short amount of time was cool.  The fatigue really hits you with these swing sessions.  I am just shocked at how much work you can get in just doing swings.  I really got away from this simplicity and it feels good to be back to it.

4/12/13 Friday April 12, 2013 (TGUs)

6:30am - Joint mobility drills - 30 minutes

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

7:15am - Training session - Focus on TGUs, but warm up with Windmills to get feel

Warm up -
Tall kneeling 1H press with 16 kg (Again, press seems to be improving, less noticeable with left shoulder/elbow)
Windmills with 16 kg, 3X L/R

TGUs (all done with each arm back to back with no rest between arms):

16 kg, 2 L/R
20 kg, 1 L/R
24 kg, 1 L/R

7:35am - Complete

Notes - Better than the Wed session, and I was moving quickly.  Things are going in the right direction for certain.  Looking to try and get multiple reps with the 20 and 24 next week.

4/11/13 Thursday April 11, 2013 (DB SW)

5:45am - Joint mobility drills - 30 minutes

6:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

6:30am - Training session -DB SW, 16s, 20s, alternating sets of 10

Warm up -
GSq, 20kg, 5
GSq, 32kg , 5 (again this felt good and strong)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK PR with 16kgs, 5 (noticed continued improvement in the press on the left side - this is very good)

SW session 6X for the following combo:

DB SW 16s, 10
DB SW 20s, 10

A total of 120 reps.

7:15am - Complete

Notes - This was good.  I wanted to get in 150-160 reps total, but got interrupted several times by kids waking up and eventually called it good with 120 reps.  Everything felt strong, lots of good reps, really focused on exploding the hips, keeping the arms close to my body at the top of the swing, getting a float, and then throwing the bells down.  I did repeatedly note the tendency on my right foot to point out slightly vs staying straight - that wandering has caused some slight right knee soreness in the past. I don't do it with 1 KB but on doubles with the wide stance my right foot wanders, I think looking to create more room for the bells between the legs.  Just something to be very aware of and keep watching.  Regardless I was pleased with the session and really felt a lot of work after several of these sets.

4/10/13 Wednesday April 10, 2013 (DB CL to SQ complex)

8:00am - Joint mobility drills - 45 minutes (took some extra time)

8:45am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

9:00am - Training session - Doing a complex, DB CL, DB SQ using 16s, 20s

Warm up -

GSq, 20kg , 5, 32 kg, 5 (these felt really good actually - heaviest I have done with this in some time)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm (dead lifts feeling really good lately, no impact at all on elbows)
DB TK SS PR with 16kg, 5 (have not done DBs in this warm up in some time - also felt very good, stronger presses, I think things are coming back here slowly)

3X in sequence, 60 total reps, 30 of each movement:

DB CL, 16s, 5
DB SQ, 16s, 5
DB CL, 20s, 5
DB SQ, 20s, 5

9:30am - Complete

Notes -
Was thinking about what I wanted to do on this one variety day for the week, and I settled on seeing how CLs would feel given the elbow issues.  I wanted to do a minimal amount and was SUPER focused on keeping the bells extremely close to my body, really snapping the hips to get the bells up - making this a hip movement, which it HAS to be, not pulling with the arms to get the bells to the rack.  Going to lighter bells is a stark reminder to me about technique and how important it is - it is easier for me to maintain better technique.  I have to work these bells for awhile so that when I am dealing with 24s, it feels like this.
I went through the complex quickly as I didn't have much time - felt good to be moving quickly and get in just the right amount of work on a variety day in the circumstances (don't push it given what I am focusing on right now through with the body work etc. to get all the parts moving again).

4/9/13 Tuesday April 10, 2013 (TGUs)

6:30am - Joint mobility drills - 15 minutes (very abbreviated - rushed for time due to oversleeping)

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

7:00am - Training session - Focus on TGUs, but warm up with Windmills to get feel

Warm up -
Tall kneeling 1H press with 16 kg - significant emphasis on firing lats and slow negatives (noticed the left elbow was feeling much better, solid press, less clicking in shoulder that I had been experiencing - all the body work is helping)
Windmills with 16 kg, 3X L/R

TGUs (all done with each arm back to back with no rest between arms):

16 kg, 2 L/R
20 kg, 1 L/R
24 kg, 1 L/R

7:30am - Complete

Notes - Body felt pretty good actually all around, noticed that during joint mobility.  Lots of lacrosse ball work the night before helped I think.  TGUs felt pretty good.  The 24 felt much heavier that it has in a long time - just indicates the overall state of my body and that I have backed off heavy TGUs to focus on the movement and not weight.  I will make that 24 feel light as a feather in a few weeks.

4/8/13 Monday April 8, 2013 (2H SW)

5:30am - Joint mobility drills - 45 minutes (extra time to try and open up shoulders with the PVC pipe)

6:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

6:30am - Training session -2H SW, ETK PM style

Warm up -
GSq, 16kg, 5

GSq, 24kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5


SW session:

SW 16 kg, 10 L, 10 R
2H SW 24 kg, 10
2H SW 28 kg, 10
2H SW, 32 kg, 3X (10)
2H SW 28 kg, 10
SW 16 kg, 10 L, 10 R
2H SW 24 kg, 10
2H SW 28 kg, 10
2H SW, 32 kg, 3X (10)

Took about 23 minutes, total reps about 150 or so.

7:00am - Complete

Notes - This was good.  I was really watching my elbows / forearms on the warm up and the SWs to see how things felt.  I noticed the left elbow the most on the catch in the GSq, and also noticed it on the TK PR though this is hugely better than it was last week, so there is progress.  The feeling is on the inner part of the elbow - trigger point for the Scap / Subscap as realized through my massage last week. Have to really keep working the lacrosse ball on those trigger points, as well as applying ice/heat a couple of times a day (which I did).  Swings felt outstanding, really powerful, very good hip snaps, finishing locking out the knees, no elbow issues noticed at all.  Right forearm seemed to tighten up - interesting.  I have noticed a little bit there as well as tightness in that tricep while doing lacrosse ball work.  Going to stay on top of it.  I think moving into a couple of weeks concentrating on just Swings and Getups while I work through the body stuff will be very appropriate and beneficial to get my programming back on track.

4/5/2013 Friday April 5, 2013 (TGUs)

9:45am - Joint mobility drills - 30 minutes

10:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

10:15am - Training session - Focus on TGUs, but warm up with Windmills to get feel

Warm up -
Tall kneeling 1H press with 16 kg - significant emphasis on firing lats and slow negatives
Windmills with 16 kg, 3X L/R

TGUs (all done with each arm back to back with no rest between arms):

16 kg, 2 L/R
20 kg, 1 L/R

10:40am - Complete

Notes - Pretty rushed for time as I intentionally slept in on my last day of vacation to try and keep resting and working through these body issues.  I was headed a massage therapy appointment to figure out more about what is going on with what I believe are various trigger points going on with my old injuries sustained to the left shoulder from falling on stairs several years ago.  It seems as if the old injury pains have cropped up (due to excessive stress).

Update from massage session - yes, confirmed my thesis - trigger points in Scapula and Sub scap on the left side were lighting up various trigger points in the left shoulder, left elbow, forearm, back of forearm, and wrist.  I learned a lot and the massage was tremendously helpful.  I need to work dilgently on lacrosse ball techniques to keep blood flowing to these trigger point spots.  Cold/heat on the elbow area.  I think I am on my way back.  Going to go light on my KB workouts, really drop the weight, and focus on primarily I think 2H SW for at least a week, possibly more, as well as continuing 2 days of TGU focus to keep opening up and stabilizing the shoulders, primarily the left.  Overhead pressing is going to get shelfed for some time, which is ok.  I need to think harder about how to program as I went way to overboard on presses, as well as CL, to the detriment of SW, TGUs.

It may be the case for me that snatching with my left just really brings up the old injury patterns.  I have to think about this.  Double snatch seems fine for me, probably because of bringing the bells into the rack on the  descent vs going into the clean position in the single snatch.  Regardless snatching is out for now as the rotation definitely exacerbates the trigger points in the Scap and sub scap, at least for now, causing the elbow and forearm issues to crop up.

Update from chiropractic session - also did chiro today.  Jason totally confirmed the trigger point / old injury theory - stress enters the body in our weak spots.  It makes sense.  Got some major adjustments in my neck (both sides, into middle back) and adjusted the left shoulder and elbow again.  Elbow again externally rotated - pattern that has set in that I am going to break by really focusing on joint mobility, lacrosse ball, more intelligent programming until I work this trigger point issue through the system.  I feel a hell of a lot more educated today and have a plan.

4/4/2013 Thursday April 4, 2013 (TGUs)

Different training day - at Cannon Beach, OR with my kids and brought some bells with me (12 kg, 16 kg, 20 kg, 24 kg)

8:00am - Joint mobility drills - 30 minutes

8:30 - Kettlebell warm up (modified "Standard")
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

8:45am - Training session - TGUs


TGUs (all done with each arm back to back with no rest between arms):

12 kg, 2 L/R
16 kg, 2 L/R
20 kg, 1 L/R


9:00am - Complete

Notes - Body definitely did not feel good but was not worse in the morning that it had been Wed, and in some ways a bit better because I did about 60 minutes of lacrosse ball work after my kids went to bed Wed night.  This work did not cause anything to get worse.  TGUs done carefully and not heavy (focus on the movement only for now, light KBs) are fine and in fact I think a very good idea to improve shoulder mobility.  Laying some foundation for heavier TGUs in the future and bringing this movement back into a core focus in my programming, eventually to help with heavy pressing once I get things sorted and back on track to start back on the strength track.

4/3/2013 Wednesday April 3, 2013 (2H SW, SN)

Different training day - at Cannon Beach, OR with my kids and brought some bells with me (12 kg, 16 kg, 20 kg, 24 kg)

8:00am - Joint mobility drills - 30 minutes

8:30 - Kettlebell warm up (modified "Standard")
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

8:45am - Training session - 2H SW, SN

2H SW, 20 kg, 2X (10)
2H SW, 24 kg, 4X (10)
SN 12 kg, 2X 5 L/R

9:00am - Complete

Notes - Got excited with how good the SWs felt and thought why not try some light snatches, I am feeling good.... Bad idea.  After finishing I started really noting the left elbow, shoulder, forearm acting up.  This really taught me something as using an extremely light weight for me still kicked up issues. There is something with that movement that is really hitting some trigger points I think from old injuries sustained to my left shoulder from falling on stairs several years ago.  The last couple of bad reps I got on my DB SS PR workout from last Friday are telling me that I really did a number to my traps/other muscles as the body really "freaked out" and is in a state of stress still - I have not worked out these trigger point issues.  I am going to watch this closely, back off and only do TGUs tomorrow and Friday morning, and then go into my massage therapy session with some ideas about what is going on to try and get to the bottom of this.  Also going to do some internet research tonight on some of what I am experiencing.

Update:  did some internet research.  Confirmed that the Snatches with the external rotation of the wrist/elbow are NOT a good exercise for me right now given what I am dealing with - very bad programming choice, even at the light weight.  Though I obviously did not hurt myself, the trigger points are in alarm mode and sending signals that the body is not functioning as one unit.

I do think the 2H SW are a good choice given that both sides of my body are in unison and the movement focuses on the hip hinge.  Single bell exercises right now (except TGUs) are actually probably a poor choice - CL, PR, SN.  SQ may be ok but I think I will just do very light doubles if I do any SQ.  Need to balance out the load symmetrically until I can work out the asym problems I am having with my left side.   As long as I don't over grip the bell, I should be fine and just need to focus on releasing these trigger points over the next week, and not doing any stupid programming that will cause setbacks.

4/2/2013 Tuesday April 2, 2013 (TGUs)

6:15am - Joint mobility drills - 30 minutes

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

7:00am - Training session - Focus on TGUs, but warm up with Windmills to get feel

Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 16 kg , 5 L/R, 20 kg, 5 L/R - significant emphasis on firing lats and slow negatives
Windmills with 20 kg, 2X L/R

TGUs (all done with each arm back to back with no rest between arms):

12 kg, 2 L/R
16 kg, 2 L/R
20 kg, 2 L/R
24 kg, 1 L/R

7:30am - Complete

Notes - Felt really good on this day after having some body work done by my acupuncturist on Monday.  Seemed like the left forearm / shoulder were responding.  Will test a bit tomorrow and see how things respond.

4/1/2013 Monday April 1, 2013 (variety)

5:45am - Joint mobility drills - 45 minutes (lots of extra due to tightness / soreness in various spots.  Had also done like literally 1 hour of lacrosse ball massage on the forearms / pecs / back / glutes on Sunday night - that was very helpful but arms were just shot up from that and just in general needing a lot more TLC.)

6:30 - Kettlebell warm up ("Standard")
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

6:45am - Did almost nothing today.  A couple of goblet squats with the 16, some DLs with the 32s (which did feel pretty good and did not bother the left side at all, something I took note of).  Did some TK PR with the 16 and just noted how shitty my left PR was - further reason to get the chiro done today as well as body work.  This is just dumb.  Finished it off with a few SL DLs with 12s - those were feeling pretty ok but my kids were up at 6:30 and I had to eventually just cut it short and head back inside with them.  Focus is clearly going to be on joint mobility and rest all week.

3/29/13 Friday March 29, 2013 (DB SS PR 24s)

9:15am - Joint mobility drills - 45 minutes (extra tight in many places, had a long night of sleep but just feeling exhausted)

10:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

10:15am - Training session - Focus on DB SS PR with 24s.  Going to try 10 sets of 5, for 50 reps total for each arm.

Warm up -

GSq, 24kg , 5 (2X)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

DB SS PR with 24kg x 5 x 10 sets, cleaning bell to start and MP style for the reps.

Between each DB SS PR set - not much other than a few SL DLs without bells, 3X per leg

Finisher -
2H SW with 32 kg, 10 x 1 set

11:00am - Complete

Notes -
I am writing these notes several days after completing this training session, shaking my head.  I thought I was pushing through the left elbow/forearm/shoulder stuff but really blew it in program design today.  Too much pressing, and the many sets of 5 was stupid.  On my 10th set I had a bad last rep on both my L and R SS PR - really flailing out on both arms but pushed through the reps by NOT strictly pressing, but instead pushing away from the bell - very bad stuff indeed.  On the Monday following I am still working through how dumb this was as I had both chiropractic work as well as body work today to help the residual soreness in my neck, traps, and the left forearm/elbow/shoulder of course.

Just pissed at myself.  I am going to have to drop back A LOT and work on joint mobility and getting things right again.  Just exhausted lately, everything is catching up to me as to the personal side / life over the last 5 months of so now that I am on vacation - body is saying "this is what I have been accumulated and now you get to deal with it."  Well, this time, I am now officially listening to the body and will respond in turn with more appropriate programming / rest.

3/28/13 Thursday March 28, 2013 (TGUs)

5:45am - Joint mobility drills - 30 minutes

6:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

6:30am - Training session - Focus on TGUs, but warm up with Windmills to get feel

Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 16 kg , 5 L/R, 20 kg, 5 L/R - significant emphasis on firing lats and slow negatives
Windmills with 20 kg, 2X L/R

TGUs (all done with each arm back to back with no rest between arms):

16 kg, 2 L/R
20 kg, 2 L/R
24 kg, 2 L/R

7:00am - Complete

Notes - Just keeping up consistency with TGUs.  Doing these 2 times a week on Tuesdays/Thursday for the foreseeable future to work on shoulder mobility.  Not focusing on going above 24 kg for now.

3/27/13 Wednesday March 27, 2013 (C&P 24)

Different training day - at my parents' house in Hockinson WA and brought some bells with me (12 kg, 16 kg, 24 kg, 32 kg)

8:00am - Joint mobility drills - 30 minutes

8:30 - Kettlebell warm up (modified "Standard")
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

8:45am - Training session - Focus on C&P the 24kg, for 3 sets of 1,2,3,4,5 (45 reps each arm)

Warm up -
GSq, 16kg and 24kg, 5,
DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 L/R

3X:

C&P 24, 1,2,3,4,5

Did single leg deadlifts (without bells) between each of the 3 sets, 3X per leg.
Also C&P the 32 for singles between the first two sets, so 2 heavy singles for each arm.

Finisher -
1H SW, 24, 5 L/R
SN 16s, 5 L/R
2H SW with 32 kg, 10

9:30am - Complete

Notes - Fun to get in some work at my parents' house.  It felt good particularly at the end as I really pushed for the finisher, particularly on the 2H SW.  The most power I have ever felt swinging a kettlebell.

Have to continue to watch the left shoulder/forearm /elbow.  Lingering challenges there.

3/26/13 Tuesday March 26, 2013 (TGUs)

5:45am - Joint mobility drills - 30 minutes

6:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

6:30am - Training session - Focus on TGUs, but warm up with Windmills to get feel

Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 16 kg , 5 L/R, 20 kg, 5 L/R - significant emphasis on firing lats and slow negatives
Windmills with 20 kg, 2X L/R

TGUs (all done with each arm back to back with no rest between arms):

16 kg, 2 L/R
20 kg, 2 L/R
24 kg, 2 L/R

7:00am - Complete

Notes - Just keeping up consistency with TGUs.  Doing these 2 times a week on Tuesdays/Thursday for the foreseeable future to work on shoulder mobility.  Not focusing on going above 24 kg for now.