9/30/13 Monday September 30, 2013 (28 kg complex)

6:45am - Original Strength, Primal Move drills - 45 minutes (needed lots of extra time on the foam roll, lacrosse ball, just could not get loose due to running 4 miles around the lake yesterday)

7:30am - Kettlebell warm up ("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 16 kg
12kg armbars - 1 L, 1 R

7:45am - Training session - Single bell 28 kg complex

Warm up -
GSq 24 kg, 5
DB DL 32 kgs, 5, 5/5 alt hands

2X the following, done in circuits.
28 kg TGU, 1+1 (note did these by cleaning and then pressing OH, going to knee/arm, and back up due to rain and wetness and just not wanting to deal with full TGUs)
28 kg 2H SW, 20 (15 last week)
28 kg FSq, 5+5 (3+3 last week)
28 kg 1H SW, 10+10 (5+5 last week)
28 kg C&P, 5+5 (I had to put the bell down after 5 L, 4 R and get the last rep on the R after another clean from the ground - didn't want to miss the last rep badly) (3+3 last week)
28 kg 1H SW, 10+10 (5+5 last week)
24 kg SN, 10+10 (PR, never SN the 24 for this many reps in a set) (5+5 last week)

The circuits took about 32 minutes to complete including the rests between each movement / round.  This is down from 35 minutes last week for 3 sets, of shorter rep counts.

8:30am - Complete

Notes -  Really a very productive and enjoyable training session, albeit yes it was hard at times particularly catching up to me on the the C&Ps.   I intentionally dropped to two sets from three last week but upped the volumes in each set to see how that would affect training.  It was definitely harder this week, more time under load in less overall time for sure.  Really all the lifts felt good albeit on the C&P I did have to put the bell down, take a short rest, and then C&P on that very last rep each set on my R (started L, got all reps).  Interesting as my R side is my strong side but it goes to show you what will happen with accumulating fatigue, and C&Ps with a heavy bell are a bitch.  What a movement though.  I did feel better on my presses this week, tried to get under the bell with my leg on the bell side and really focus on clamping both glutes and squeezing the off arm for additional tension.  My biggest problem today was getting loose before training as I had carryover soreness from running 4 miles around the lake yesterday afternoon.  I have been trying to do a little bit of running just to see how my body reacts and so far I have to say it is not a fail but definitely not a big success either.  

9/27/13 Friday September 27, 2013 (24 kg Snatch 4/4 12 minutes)

6:30am - Original Strength, Primal Move drills - 30 minutes

7:00am - Kettlebell warm up ("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 16 kg
12 kg arm bar, 1 L , 1 R

7:15am - Training session - Snatch sets of 4/4 on the minute for 12 minutes with the 24 kg

Warm up -
TGU 24kg, 2+2
CL and rack hold marching 24 kg, 10x each leg L/R
DL 44 kg alt L / R 5, 2X

2H SW 44 kg 2, 3, 5 - 2X

SN the 24 kg 4/4 on the minute for 12 minutes

Total reps in 12 minutes - 48 per arm, 96 total (compares to 15 min at 5/5 with the 20kg last week, 150 reps)

7:45am - Complete

Notes -  Very pleased with this training session today.  My body felt good this morning, best it has all week. Got warmed up reasonably well and once I started swinging the 44 kg I knew it was going to be a solid training day.  Honestly the snatching felt good, again went R first, the L, as I have been doing lately.  Interesting that the movement just feels different on both arms.  R, I have more of a tendency to overgrip and not use the hips, but lockout is very solid and kind of an open hand lockout where the palm is turned toward my head.  On the L side, I think I use my hips well and get the bell to the top for the punch up very well.  On the L side I open up the hand well and the bell is faced forward so my palm is facing out, as opposed to facing my head as on the R side.  Interesting.  The technique though I feel is getting better and I just took my time, paused at a number of lockouts, never felt rushed and keep a consistent pace all the way through.  I definitely respect the 24 kg on the snatch and am quite conscious of technique all around.  I do really enjoy snatching and it is just a powerful, aggressive exercise where you can let loose.  It's awesome.  At this point I would say I feel most comfortable with the 20kg.  The 16 kg is "easy" and feel like it will fly out of my hand.  The 24kg is still "hard" in the sense of if I pushed the reps up any more or cut down the rest periods, I would be hurting.  I definitely need to get extremely comfortable snatching the 24kg since that would be my bell to do Strong First SFG.  The snatch test is 100 reps in 5 minutes with the 24kg and I still am nowhere near being able to do that.  I suspect if I pushed it I could probably get 60-70 reps (about 12-14 per minute; today for example I did 8 reps in about 30 seconds each round, with 30 seconds of rest).  100 reps in 5 minutes with the 24 kg is no joke. Respect.  I will keep working slowly to that goal and my other goal of strictly pressing my 1/2 body weight, which would be a 44 kg.  Also, wow, definitely no joke there.

9/26/13 Thursday September 26, 2013 (TGUs, 40 kg 2H SW)

6:15am - Original Strength and Primal Move - 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

Arm bar 12 kg, 1+1

7:00am - Training session - Focus on TGUs, 40 kg 2H SW

24kg, 2+2

Warm up
24 kg 2H SW, 10

40 kg 2H SW, 5, 10X (50 reps)

Finisher
24 kg 1H SW, L/R, 10/10 (alt hands every rep)

7:25am - Complete

Notes -  Just wanted to get some 2H SW reps in with a heavy bell, have not done that in a while.  Loved it.   Not a whole lot to say other than noticed that the L trap was a bit tight, need to do some lacrosse ball release there.  Overall back, hips and quads felt a lot better today and the DOMs from running on Sunday I think has passed.  Frustrating that it lasted several days.

9/25/13 Wednesday September 13, 2013 (DB 24 kg complex)

5:40am - Original Strength, Primal Move drills - 45 minutes (quite a bit of extra time needed with the foam roll and lacrosse ball.  Right trap, both hips, lower back, right quad very tight, still layover from running on Sunday I believe)

6:25am - Kettlebell warm up ("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 16 kg
12kg armbars - 1 L, 1 R

6:40am - Training session -DB Sq 24 kgs complex

Warm up -
TGU 24kg, 2X 1+1
GSq 24 kg, 5

DB 24 kgs Complex - 20 minutes timed

Got 6X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3

Got 1X of the following:
DB CL, 3
DB PR, 3 (3rd rep way too hard)
DB Sq, 2

Finished with 3X of the following for the last sets:
DB CL, 3
DB PR, 2
DB Sq, 2

Pace for the first 6X was 1 minute work, 1 minute rest.  At the 8:00 minute mark remaining I took 30 extra seconds for 7X.  Then again went at 5:00 for 8X.  Then 2:30 for 9X.  Then 1:00 for 10X.

Totals:
DB CL - 30
DB PR - 27
DB SQ - 26

7:10am - Complete

Notes -  Interesting day.  So I was up earlier than I have been due to work though this is frankly when I should be training, so I need to get back in that groove of time.  However I took forever to get loose - was very tight I think mainly from running 3-4 miles Sunday even more than Monday's 28 kg complex session.  Once I got into the main training though as you can see I ran into issues after 12 minutes and had to drop down some reps so I did not sacrifice quality.  I did feel my technique was better than last week, so that was good.  Really tried to root hard on those presses.  I need to dominate this weight and I am staying at 24 kgs for this complex until I dominate 10 sets of 3/3/3 and have plenty of gas left in the tank.

Had a huge appetite today and ate like a horse.

Need to get loose and spend more time with Primal Move in the morning and night.  Have mainly been doing OS resets which are great but some of the PM stuff I think will help with this tightness.

9/24/13 Tuesday September 24, 2013 (TGUs, SL DLs)

6:15am - Original Strength and Primal Move - 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

Arm bar 12 kg, 1+1

7:00am - Training session - Focus on TGUs, SL DLs

28kg, 2+2

SL DL bodyweight, 5x per leg

28 kg, 1+1

SL DL bodyweight, 5x per leg

28 kg, 1+1

7:15am - Complete

Notes -  Solid day, just about right as I had put in a lot of time on the foam roller last night as I did a 3-mile run on Sunday and was fatigued and tight in the lower back, and did a hard training session with the 28 kg complex yesterday.  Definitely liking the SL DLs and feeling stronger in the movement as I practice more often.  Will eventually bring bells back.  Was also good to TGU with the 28 kg today though I did have one shaky rep on my L side in my first round, which was not great.  Really noticed a need to stay much tighter in various stages of the movement as the weight gets heavy.  Need to dial back up my technique with TGUs and really get tight before even thinking about picking up the 32 kg for reps.  I can easily do it but I suspect without sufficiently good technique.  Time to own the 28 kg.

9/23/13 Monday September 23, 2013 (28 kg complex)

6:45am - Original Strength, Primal Move drills - 30 minutes

7:15am - Kettlebell warm up ("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 16 kg
12kg armbars - 1 L, 1 R

7:30am - Training session - Single bell 28 kg complex

Warm up -
GSq 16 kg, 5
DB DL 32 kgs, 5, 5/5 alt hands

3X the following, done in circuits.
28 kg TGU, 1+1 (note did these by cleaning and then pressing OH, going to knee/arm, and back up due to rain and wetness and just not wanting to deal with full TGUs)
28 kg 2H SW, 15 reps
28 kg FSq, 3+3 reps
28 kg 1H SW, 5+5 reps
28 kg C&P, 3+3 reps
28 kg 1H SW, 5+5 reps
24 kg SN, 5+5

The circuits took about 35 minutes to complete including the rests between each movement / round.

8:15am - Complete

Notes -  Wow.  This is what it feels like to be back in the game.  It has been 3 weeks since I had the training accident doing a session of 28 kg complexes.  Took a week to really back off and rest, a week with the 20kg, a week with the 24kg, and felt ready for this.  Lowered the reps in general from last week (squats, 1H SW, presses) but did 3 sets, so this was definitely a good bit of volume still.  Focused on technique, liked everything except I feel like I need practice on my presses to stay tight and not do any lean to the side or back.  Still feel like that is happening on some reps. I was tightening the shit out of my glutes and off hand to stop this and it definitely seemed to help.  Snatches with the 24 were absolutely no problem at all.  Continued to start the snatches with my R as opposed to my L and that seemed to improve technique on the R side.  I also did that a bit with the presses as well to see if that improved the press on the R side.  I think for so long I have been starting all 1 arm lifts with the my L as it is my weaker side, but it has caught up quite a bit to the R and now I need to dial technique on the R better so going to try and even out the starting arm more between sets in the future.

I think next Monday for this session I will mix it up by increasing the reps in each set by going down to just 2 sets from 3, and see how that goes.  Same but different.

9/20/13 Friday September 20, 2013 (SN 20kg 5/5 15 mins)

7:00am - Original Strength, Primal Move drills - 30 minutes

7:30am - Kettlebell warm up ("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 16 kg
12 kg arm bar, 1 L , 1 R

7:45am - Training session - Snatch sets of 5/5 on the minute for 15 minutes with the 20 kg

Warm up -
TGU 20kg, 1+1
CL and rack hold marching 20 kg, 10x each leg L/R
G Sq 20 kg, 5
DL 36 kg alt L / R 5, 2X

2H SW 36 kg 2, 3, 5 - 2X

SN the 20 kg 5/5 on the minute for 15 minutes

Total reps in 15 minutes - 75 per arm, 150 total

8:15am - Complete

Notes -  Well to be able to bump up a bell size in one week, keep volume the same without any issues was a real accomplishment.  This was tough near the end but the reps were solid throughout.  Started these sets with my R instead of my L and interestingly it seemed to help. Not sure what it is about snatching vs. other lifts but I am liking starting with the R side and then ending on L.  My R still needs to be improved with the technique as my L technique seems better to me even though that is my weaker side.  Will monitor this but my reps with the R improved today compared with last week and it may be that I was doing them before the L and thus could really concentrate on good technique before any fatigue set in during each set.

Looking to snatch the 24 next week.  Going to go 4/4 top of the minute, 10 or 12 minutes, we'll see.  Definitely drop the volume and see how it goes with the step up in bell size.

On the 2H SW warmup did a 36 bumped up from a 32, no ill effects and I am getting closer and closer to getting back to having a 2H SW dedicated day with heavy bells.  This was the lift I was doing when I had the slip up a couple of weeks ago so I have been just a little gun shy with it.

9/19/13 Thursday September 19, 2013 (TGUs / SL DLs

6:40am - Original Strength and Primal Move - 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

Arm bar 12 kg, 1+1

7:10am - Training session - Focus on TGUs, SL DLs

Warm up -

2X of the following circuit:
24kg, 2+2
Bodyweight SL DL 12 kgs, 5+5

Cool down - IC movement #1 (about 15 each arm)

7:30am - Complete

Notes -  Good day, nothing to write home about.  Some mobility, some solid TGUs, good to get some body weight SL DL practice in, and a few ICs.

9/18/13 Wednesday September 18, 2013 (DB 24 kg complex)

6:15am - Original Strength, Primal Move drills - 30 minutes

6:45am - Kettlebell warm up ("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 16 kg
12kg armbars - 1 L, 1 R

7:00am - my friend Ross from Colorado arrives to train with me!

7:15am - Training session -DB Sq 24 kgs complex

Warm up -
TGU 24kg, 2X 1+1
GSq 24 kg, 5

DB 24 kgs Complex - 20 minutes timed

Got 8X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3

Finished with 2X of the following for the last sets:
DB CL, 3
DB PR, 2 (had to drop down to 2 presses as I just felt like getting a 3rd rep was going to be too taxing and lead to bad reps; I already had a little lean back on a couple of reps that I did not like)
DB Sq, 2

I was very consistent with my pace - 1 minute of work, 1 minute of rest, all the way to the last set where I took an extra 15-20 seconds of rest.

Finisher -

32 kg 2H SW, 5, 5X

Indian clubs - practiced doing Movement #1 and then Ross showed me Movement #2 - about 15 minutes of practice.  That was helpful.

8:30am - Complete

Notes -  Great session, I have to say this was not easy at all after about the 5th set.  I was huffing and puffing.  I am going to stay at 24s for this workout for several weeks, really want to get this nailed down and feel like I can get all the way through 20 minutes solid with no degradation in form.  Some of my press reps I just did not feel tight enough and was not strict enough with the press, felt like I had  little lean back which I did not like.

Was awesome seeing Ross and hanging out with him.  This is the man that taught me how to use kettlebells.  I am forever in his debt.

9/17/13 Tuesday September 17, 2013 (TGUs)

6:15am - Original Strength and Primal Move - 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

Arm bar 12 kg, 1+1

7:00am - Training session - Focus on TGUs

Warm up -

2X of the following circuit:
24kg, 2+2

7:15am - Complete

Notes -  Didn't get much accomplished today.  Got interrupted by the kids and was tired.  Had intentions of bodyweight deadlights and some IC and didn't get to it.  Not a big deal.

9/16/13 Monday September 16, 2013 (24 kg complex)

6:45am - Original Strength, Primal Move drills - 50 minutes (some extra time just due to being very, very tired when waking up)

7:35am - Kettlebell warm up ("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 16 kg
12kg armbars - 1 L, 1 R

7:50am - Training session - Single bell 24 kg complex

Warm up -
GSq 20 kg, 5
DB DL 32 kgs, 5, 5/5 alt hands

2X the following, done in circuits.
24 kg TGU, 1+1
24 kg 2H SW, 15 reps
24 kg FSq, 5+5 reps
24 kg 1H SW, 10+10 reps
24 kg C&P, 5+5 reps
24 kg 1H SW, 10+10 reps
20 kg SN, 5+5

The circuits took about 29 minutes to complete including the rests between each movement / round.

8:30am - Complete

Notes -  I felt very tired when waking up and it took me a long time to get going.  I had a big weekend with travel to Spokane on Friday for work, late night Friday with co workers, a service project on Saturday where I worked hard manual labor for several hours in 90 degree heat, back to Seattle to watch the kids Saturday evening and most of the day Sunday, and then I mowed the yard and cleaned up around the house.  So yea I did not do a great job of thinking ahead and getting enough recovery:)  With that said once warmed up, the main training today just felt great.  Lots of really good reps, concentrated and focused effort.  Same volume as last week but up a bell size from the 20 kg, and really didn't notice it much at all.  I think I can jump again to the 28 kg next Monday and see how that feels.  I have not decided though as another week really nailing the 24 kg may be a better idea.  I will see how this training week goes and decide on Monday next.

Also in terms of other reasons for feeling tired - today was my 13th wedding anniversary.  I have not written much about this directly in the blog but my wife Jill and I have been separated now for over 6 months, almost 7 months, after she surprised me last October on her birthday trip that she thought our marriage was over.  It has been a long, very hard road since that day trying to understand this situation.  I have made peace with it and am trying to move forward each day in a positive way, just one day at a time.  With that said, it was very emotional for me at times this weekend and it hit me again hard this morning when moving around, and after my training session.  I wrote a note to her saying that I chose to appreciate our good times together and that we can still have a friendship and positive relationship into the future because of the goodness of the relationship we did have in the past.  I was proud of myself for finding the words to express that even on this hard day and the difficult circumstances that I find myself in.  

9/13/13 Friday September 13, 2013 (16 kg SN 5/5 15 min)

6:05am - Original Strength, Primal Move drills - 30 minutes

6:35am - Kettlebell warm up ("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 16 kg
12 kg arm bar, 1 L , 1 R

6:50am - Training session - Snatch sets of 5/5 on the minute for 15 minutes with the 16 kg

Warm up -
TGU 16kg, 1+1
CL and rack hold marching 16 kg, 10x each leg L/R
G Sq 16 kg, 5
DB DL 32 kg, 5, alt L / R 5
1H SW 16 kg, 10/10

2H SW 32 kg 2, 3, 5 - 2X

SN the 16 kg 5/5 on the minute for 15 minutes

Total reps in 15 minutes - 75 per arm, 150 total

7:20am - Complete

Notes -  Very solid session with high volume snatching on the menu for the first time in two weeks, first time really of any significance since the injury.  Felt great, no issues whatsoever here.  Used a bit of chalk for the first time and I think it helped a bit.  For whatever reason my R hand just sweats more than the left.  Either that, or it is because I always start sets with my L arm and do switches to the R.  The reason for this some time ago was to strengthen the L.  I may need to start mixing this up now again.  It is odd because reps feel cleaner on the L and not always as clean on my dominant R arm.

9/12/13 Thursday September 12, 2013 (TGU / SL DL / IC)

6:00am - Original Strength and Primal Move - 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

Arm bar 12 kg, 1+1

6:45am - Training session - Focus on TGUs / SL DL / IC

Warm up -

2X of the following circuit:
24kg, 2+2
SL DL 5+5 (no bells just body weight)
IC movement #1 (about 15 each arm)

7:15am - Complete

Notes -  This was good again.  I enjoy this but 2X a week is unnecessary and I would rather have a Swing Day.  So now that the R wrist and forearm are feeling good, going to work in a Swing Day on Thursday.

9/11/13 Wednesday September 11, 2013 (DB 20 kgs complex)

6:30am - Original Strength, Primal Move drills - 40 minutes (some extra work here due to my R psoas being very tight, and both hips/glutes - from SL DLs the previous day)

7:10am - Kettlebell warm up ("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 16 kg
12kg armbars - 1 L, 1 R

7:25am - Training session -DB Sq 20 kgs complex

Warm up -
TGU 20kg, 2X 1+1
GSq 20 kg, 5
DB DL 32 kgs, 5, 5 alt L, R

DB 20 kgs Complex - 20 minutes timed

Got 10X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3

I was very consistent with my pace - 1 minute of work, 1 minute of rest, all the way to the last set where I took an extra 15-20 seconds of rest.

7:55am - Complete

Notes -  This was hard but not too hard as evidenced by my consistency with the work/rest ratio throughout the entire 20 minute timed set.  Good solid technique, though I was trying to really find that press from the lats and didn't really seem to have that dialed in as well as I would have liked.  Still, overall, lots of progress made from last week's training accident. This is very encouraging.  I went back and read my notes on this workout the last couple of times I have done it (with 24 kgs) and it has kicked my ass every time.  This was about right.  I did notice a lot of tightness in my R psoas nearly the entire training session, completely I believe relating to the SL DLs I did the day before.  That is not actually a bad thing, as I can tell that those muscles got worked by the SL DL in a unique way.  I do not think it is a technique flaw but rather just highlighting an imbalance and I actually really need to keep focused on the SL DLs because they may help get that asymmetry out of my R side.

9/10/13 Tuesday September 10, 2013 (TGU/ DB SLDL/ IC)

6:00am - Original Strength and Primal Move - 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

Arm bar 12 kg, 1+1

6:45am - Training session - Focus on TGUs

Warm up -

2X of the following circuit:
24kg, 2+2
DB SL DL 12 kgs, 5+5 (using sprinkler boxes to touch down the bells)
IC movement #1 (about 15 each arm)

7:15am - Complete

Notes -  On Kevin's advice I am spicing up the variety days to try and get in some SL DLs as well as IC practice.  This was great.  My shoulders feel really good after doing ICs.  No discomfort on R wrist or forearm.

9/9/13 Monday September 9, 2013 (20 kg complex)

6:10am - Original Strength, Primal Move drills - 30 minutes

6:40am - Kettlebell warm up ("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 16 kg
12kg armbars - 1 L, 1 R

6:55am - Training session - Single bell 20 kg complex

Warm up -
GSq 20 kg, 5
DB DL 32 kgs, 5, 5/5 alt hands

2X the following, done in circuits.
20 kg TGU, 1+1
20 kg 2H SW, 15 reps
20 kg FSq, 5+5 reps
20 kg 1H SW, 10+10 reps
20 kg C&P, 5+5 reps
20 kg 1H SW, 10+10 reps
16 kg SN, 10+10

The circuits took about 29 minutes to complete including the rests between each movement / round.

7:30am - Complete

Notes -  Well this was just great to be able to get back to work today.  I had done a 4 mile jog around the lake yesterday, did some stretching and foam rolling last night, and woke up feeling pretty good, R wrist and forearm just getting a little incrementally better each day from last week's Monday training accident.  On the advice of Kevin I dialed in here with a 20kg bell, and looking back, this was perfect.  In terms of strength this was easy, very easy workout.  I mean I worked up a sufficient sweat for sure but that was simply due to keeping the rest periods short.  The focus here was on methodical technique, and I really was dialing it in, for certain on everything with the R hand.  My first 1H SW the right wrist kind of said "whoa, we are doing this again?" but I almost expected that a bit.  I was just a bit gun shy on the first reps of anything ballistic but I just focused on really exploding with the hips and making these movements what they should be, initiated and driven by the hips and not the arms.  That definitely helped.  It was very cool in particular to be able to snatch without an issue, and the reps felt really strong, focusing on opening up that R hand on the lockout to ensure I was not overgripping the bell.  Really pleased.  Going to go with DB 20 kg bells for the armor building workout on Wed, and just really make this all about technique right now.  Assuming that and a Friday snatching day with the 16 kg goes well (and after today I think it will), I can step up a bell size for everything next week as I try to make my way back to the 28kg again for this complex.

9/8/13 Sunday September 8, 2013 (4 mile jog around the lake)

After a super late night out with Fridays, I woke up saying "time to get the toxins out of my system with a run."  I have been feeling the urge to get out and run on the weekends lately and I am not denying myself. The KB training and particularly I think squatting and swinging has significantly improved by leg strength and glutes, and I feel a different, improved and stronger stride when running.  I feel like more of my feet are hitting the ground every stride, like I have a wider base.  It is great.  I ran 4 miles at a reasonable clip, using nose breathing, and then did some stretching and enjoyed being in the sun for several hours.  It was a great day.

9/6/13 Friday September 6, 2013 Training with Kevin - ICs

Before meeting Kevin at 6:30am I did some 5 minutes of OS resets at home - didn't really leave myself any time this morning to warm up as I slept in a bit.

6:30am - Training session with Kevin.  We did some primal move, and for cross crawls he showed me a new move to tap or grab the inside of the feet which I liked.

We worked on single leg deadlift movements with no bells, using furniture pads under my off leg foot.  We talked quite a bit about the benefits of SL DLs and I need to throw those into a variety day more consistently I believe.

We then worked on Indian Clubs for the majority of the session, which I enjoyed a lot.  We just used 1 club and did Movement No. 1, very basic, but nonetheless I liked getting some instruction.  I bought 2 1 lb ICs from Dragon Door months ago (probably 6 months nearly) and have not used them.  I now have a good idea of when to use them - a variety day that mixes SL DL, IC, and TGUs in a circuit.  That will be great.

We then did some TK PR with the 16 kg after ICs to see how that felt on the shoulders.  It felt amazing.  5 minutes of IC on a Press Day obviously would be a huge minutes before pressing heavy bells.

We then finished with some sled pushes in the studio to get my heart rate up, which definitely worked.

7:40am - Finish

Great session, I continue to learn a lot from Kevin.  This was interesting due to the lack of bells but that was the plan going into this given the rest time I am trying to give my R wrist and forearm.  The plan is to hit the same workout A/B/C for the next 4 weeks until I see Kevin again (Monday - single bell complex, will start with a 20 kg and work my way slowly back to 28 kg the last week; Wed - armor building with double bells, will start with a 16 or 20kgs, not sure, working my way back to 24 kgs; Friday, snatching, going to drop down to a 16 kg and work back to a 24 kg the last week or so).  Variety days are going to be ICs, SL DL, TGUs, maybe some swings too.  Should be a good period of time before I see Kevin next assuming I can keep recovering on the R wrist and forearm which looks to be the case.

I also saw my acupuncturist / body work specialist Dave for another treatment today which was very helpful.

9/5/13 Thursday September 5, 2013 (TGUs)

5:50am - Original Strength and Primal Move - 35 minutes

6:25am - 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

Arm bar 12 kg, 1+1

6:40am - Training session - Focus on TGUs

Warm up -
16 kg, 1+1

24kg, 2X 2+2 (2 reps, set down, 2 reps, set down, 2 reps, set down, 2 reps, set down)

7:00am - Complete

Notes -  Wrist and forearm on the R continuing to show improvement each day.  Did these with a 24 kg, absolutely no pain or discomfort on any of the TGU movement.  Noticed some tenderness when putting my hand down to push up into standing, and when coming back down to the ground, but not pain or discomfort.  Same feeling I have had this week with it as I have done mob work, lacrosse ball etc. so the bells are not causing an issue (non ballistic movements).  Chalk it up to another good day particularly in the circumstances.

9/4/13 Wednesday September 4, 2013 (TK PR, Sq)

6:45am - Original Strength, Primal Move drills - 45 minutes (some extra time to work the lacrosse ball on the lats, glutes, and forearm particularly the R forearm from Monday's training accident)

7:30am - Kettlebell warm up ("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 16 kg
12kg armbars - 1 L, 1 R

So after completing the warm ups I was feeling good.  So I decided to go with a couple of simple, highly controlled movements that were not ballistic in nature at all.

7:45am - Training session - TK PR 20 kg, Sq 20 kg

Warm up -
TGU 16kg, 4+4 (only to the elbow)
GSq 16 kg, 5
DL 20 kg, 5, 5 L, 5 R (felt totally fine no issues which was good - I can probably go heavier and do a double bell DL as per normal)

TK PR 16 kg, 5/5
Sq 16 kg, 5/5

These were light, I knew I could move up a bell size without an issue.

4X the following, done in circuits.

TK PR 20 kg, 5/5
Sq 20 kg, 5/5

8:15am - Complete

Notes -  All movements were highly controlled and I used the "cheat clean" (2 hand clean on 1 bell) to get the bell into the rack for all reps.  No cleans, did not want to see what those felt like on the wrist / forearm - no reason to push anything at all here.  This felt great.  I knew I could have gone heavier, easily a 24 kg, but that was not the point today.  This was a good example of me actually listening to the feedback from my body and training intelligently.  This is progress.

9/3/13 Tuesday September 3, 2013 (OS, Primal Move)

6:15am - Original Strength, Primal Move drills - 60 minutes

7:15am - Kettlebell warm up ("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 16 kg
12kg armbars - 1 L, 1 R

7:30am - Complete

Notes - Well the good news here is that my wrist and forearm seem to be responding pretty well to the self treatments from yesterday (ice 3x, heat, and 2 sessions of lacrosse ball release).  I put my arm on a pillow and keep it slightly elevated last night.  It was a little stiff when I woke up but as always moving around is the best remedy.  I told myself I would go slow and just see if I even felt like doing my standard kettlebell warmups.  Fortunately I was feeling ok to do that and in fact none of the warmups bothered the arm/forearm at all, that was good.  I am seeing Dave my acupuncturist / bodyworker this morning and I think that it going to be a good thing.  I have full ROM in the wrist, can do normal stuff aka shaving, washing dishes, carrying stuff, typing on my computer etc. so I feel this is going to be a relatively minor setback assuming I can focus on doing smart rehab and being patient.  I have been going very hard for 3 months of training, all summer, and this is probably a good time anyway to take a deep breath, get some balance, and then get my body rested to start another cycle.  My recovery work is fairly pathetic re: sleeping enough and with the school year starting again it is just the right time to try and get some things in order here so that I can be in a good position to continue the upward trend in my training.

9/2/13 Monday September 2, 2013 (28 kg complex) (R wrist issue)

8:00am - Original Strength, Primal Move drills - 30 minutes

8:30am - Kettlebell warm up ("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 16 kg
12kg armbars - 1 L, 1 R

8:45am - Training session - Single bell 28 kg complex

Warm up -
TGU 16kg, 1+1
GSq 16 kg, 5

2X the following, done in circuits.
28 kg TGU, 1+1
28 kg 2H SW, 15 reps (10 last week)
28 kg FSq, 4+4 reps (3+3 last week)
28 kg 1H SW, 8+8 reps (5+5 last week)
28 kg C&P, 4+4 reps (3+3 last week)
28 kg 1H SW, 8+8 reps (5+5 last week)
24 kg SN, 8+8, 2nd round had to go 4+4, set down, 4+4 (5+5 last week)

1X:
28 kg TGU, 1+1
28 kg 2H SW, 15 reps (problem occurred around rep 12 on R wrist/forearm after bell slipped)
28 kg FSq, 4+4 reps
28 kg 1H SW, 8+4 reps (aborted workout)

This took about 30 minutes to complete including the rests between each movement / round.

9:15am - Complete

Notes -  Well fuck it all.  This session was going extremely well.  At the end of round 2, I was experiencing some issues with my hands being very sweaty and the bell being sweaty, despite wearing wristbands I had recently purchased which was helping the issue.  I need chalk obviously after what I am about to explain.  Doing 2H SW on the 3rd round, after about rep 12 I felt the bell slip out of my R hand; my L hand held firm.  I felt a pop/crack on the outer part of my wrist and my arm got pulled by the bell.  This occurred at literally the top of the swing, so fortunately my wrist was in straight position and was not compromised.  My natural reaction was to grab the bell quickly and keep the swing, which I did.  I shook out my hands, definitely did not like the way that felt, but decided to do a few more movements and see how I felt.  I did not notice an issue on my next part of the circuit, squats.  I then went to the 1H SW and with the R hand I just aborted the workout after a couple of swings.  Did not feel right at all, felt a pain on the outer part of my wrist up my forearm.

I put ice on it 3 times today, applied heat, and did the lacrosse ball release twice.  Also just applied a bunch of Traumeel to the area.  On the 2nd lacrosse ball release session tonight I just beat the shit out of that R arm, going from the palm all the way up to the tricepts.  A bunch of trigger points were hit all over the place.  I definitely did not sprain the wrist or incur a fracture or anything.  The joint obviously got yanked, which was not good, and then I think the main thing that occurred was my re-gripping hard on the bell to regain control, while being pulled a little forward, really locked up the forearm and I think the forearm up through the elbow / tricep is what needs to get calmed down, with that tissue getting released as much and as soon as possible.  I scheduled an acupuncture / bodywork session for tomorrow morning which I think will help.  Obviously I am going to have to take it easy and see how things react / proceed.  Probably spent a couple of hours on self treatment today.

Shitty luck.  This really fucking sucks, but then again, I have been experiencing an entire summer of huge gains.  I literally had asked Kevin last night in an email if he thought I was ready for the SFG weekend in Vancouver BC in early November.  I think this is God's way of telling me - slow down, you have a lot of other things in your life you need to take care of before you worry about the SFG.  Message received.