6/25/14 Wednesday June 25, 2014 (DB 20kg complex CL / PPR / FSQ)

7:00am - Pain Free neck, hip, shoulder exercises, some OS resets - 60 minutes

8:30am - 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2

8:45am - Training session - 20kg DB CL, PR, FSQ complex

20kg TGU 1/1
20kg TK PR, 2/2
20kg GSq, 5
20kg SL DL, 5/5
2H 20kg SW, 10, 10 (first swings in weeks and weeks)
20kg PPR, 3/3

Arm hangs from the balcony

15 minutes:
DB 20kgs CL 3, PPR 3, FSQ, 3

Got 8 rounds done.  24 DB CL, 24 DB PPR, 24 DB FSQ.

20kg waiter's walk carries, 1 minute, 1/1

Arm hangs from the balcony

9:15am - Complete

Notes - Interesting day. Despite going to bed early last night and sleeping pretty well, didn't feel that recovered this morning.  Seriously took me forever to get moving.  Tuesday was another mentally challenging day with work, body work appt. could have taken something out of me too.  Man my recovery is pretty shitty these days.  In any event eventually I got going and had it in my mind to sub out the DB PR for the DB push press in the complex, and change the rep scheme, to give me something a little bit different.  I didn't want a bunch of heavy overhead grinds (yet) at this point in time, and with the leg work I have been doing, felt like the PPR would be a pretty good option to get some weight overhead without overtaxing my upper body too much with a heavy grind set.  Honestly I think this worked out pretty well.  Keep the reps even with DB CL, into PPR, ending with FSQ (always end with the FSQ, a bitch, those bells want to spill on you by that point).  Also I told myself nothing heavier than 20s.  Just keep it simple right now, work on technique, save the 24kgs and up for later when I am really feeling better, recovered etc.  Even did a few 2H swings in the warm up and those felt pretty good.  I may be ready for some low rep 2H SW with the 24kg tomorrow, we'll see how I feel.  

6/24/13 Tuesday June 24, 2013 (warm ups, long walk)

7:00am - Pain Free neck, hip, shoulder exercises - 45 minutes

7:45am - 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2

8:00am - Complete

7:00pm - 8:00pm - brisk walk around Greenlake (3 1/2 miles)

Notes - Writing this on Wed evening.  Interesting.  Felt pretty damn shitty waking up Tuesday morning.  Had a mentally stressful day at work, churning through some difficult client challenges.  Was on the run all day Monday it felt like after my training, didn't eat lunch until like 5pm!  What a joke.  I should have suspected I might pay for it Tuesday.  And didn't sleep all that well Monday night. So I dragged in the morning Tuesday big time. I just don't think I have much recovery capacity built up right now, it tells me I have to continue to really monitor my training, keep it to the barest minimum right now.  So I just did some basic movement exercises and KB warm ups in the morning and called it a day.  I actually felt great though in the evening and went for a walk around Greenlake in nice 70 degree weather.  These walks are fantastic.  Walking briskly, stride feels great and powerful.  Most of these walks I take off my shoes and walk barefoot in the grass.  I think it is great.  I am going to do this as much as I can all summer.  Also had an body work appointment in the afternoon which went well.  Dave worked on my neck a lot, scalenes, and also under my armpits, obliques.  Kind of hurt like a bitch at times but body work sometimes does.  Dave was commenting my posture is getting much better, hips and everything else is getting much more in alignment, shoulders are back and less rounded, body is more opened up.  I feel this is the case as well from the movement exercises and the walking.  I need to keep that up. Even though I don't feel 100% by any means I think some good things are occurring underneath the surface.