3/31/15 Tuesday March 31, 2015 (24kg TGUs, SLDL)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:15am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Training session - 24kg TGU, 24kg SLDL

2x:

24kg TGU to the knee, 1/1
24kg SLDL, 3/3

7:40am - Complete

Notes -  Highly encouraging morning.  Felt very good, well rested, and significantly less tight.  The chiropractic adjustments were just what the doctor ordered.  My guy is really good.  Did some work on the shoulder, hip, elbow, wrist, and one neck adjustment.  I think things were just a bit off and some muscles were over-firing on the R side, these adjustments help get the CNS back in sync.  Good stuff.  Just need to keep working the mobility. I had to fly to Spokane and back today which is never great on the body, so some good hip flexor stretching before squatting training tomorrow is in order. 

3/30/15 Monday March 30, 2015 (24kg 1H jerk)

11:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

11:30am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

11:45am - Training session - 24kg 1H jerk

2x:
24kg TGU, 1/1 to the knee
push-up shoulder taps, 8/8

24kg 2H SW, 5
32kg 1H SW, 3/3

6x:
24kg 1H jerk, 8/8

48/48 per arm

24kg farmer carry, 1 minute, switch sides, 1 minute

12:15pm - Complete

Notes - Crazy Sunday watching my team Gonzaga in the Elite 8.  We lost to Duke but it was a great season.  Slept absolutely terribly, I was feeling sick this morning so had to try and sleep in and eventually got it going mid morning.  I knew it was not going to be my best day but sometimes you just have to put the work in.  I wasn't worried as I wasn't going heavy today, just practicing the 1H Jerk with a 24kg.  It felt great actually and I love this movement.  With said, R elbow continues to be a bit tight, I know this is coming from the hip and shoulder.  I need to get into mobility work over the next week and really focus on this.  I am also getting an adjustment and look over today from my chiropractor, which is overdue, and I think is coming at a good time.  Feeling really quite good overall except for not being able to shake this stuff on my R side.  Will keep at it.

3/28/15 Saturday March 28, 2015 (pull-ups, push-ups, 2H SW, hill sprints)

Good day.  Went to Greenlake in the morning with the kids and banged out pull-ups and push-ups before 10:30am.

Hanging from bar

7 pull-ups
5 push-ups (3 regular, 2 lizard)

7 pull-ups
5 push-ups (3 regular, 2 lizard)

6 pull-ups
5 push-ups (3 regular, 2 lizard)

5 pull-ups
5 push-ups (3 regular, 2 lizard)

4 pull-ups
5 push-ups (3 regular, 2 lizard)

Pistol squat, 1/1

Break

4:30pm

24kg farmer carry, switching hands, hundred yards

1H SW 24kg 2, SN hold, switch hands, 1H SW 24kg 2, SN hold
1H SW 24kg 2, SN 5, switch hands, 1H SW 24kg 2, SN 5

2H 24kg SW, 10
Hill sprint, 10 seconds
rest

x 4

1H Jerk 24kg, 10/10

24kg farmer carry, switching hands, hundred yards

Total pull-ups - 29,  up 1 from last week, 25 push-ups, same as last week.  Pull-ups were too hard.  Dropping back a rep again, and going to work that rep count for several weeks.  Interesting as I seem to be running into a wall with the rep scheme of 7, 7 to start.  Need to work at the previous 7, 6 and just nail that for several weeks and own it, before moving up a rep.  On the other hand, the work in the afternoon felt great.  I had mowed the lawn and been moving around all day, and was feeling good.  I just felt like doing a few snatches and a few jerks, nothing major, and just threw them in around the main 2H SW and sprint work.  I really like taking one KB down to the lake and just doing a number of movements with it.  Probably my absolute favorite type of training.

3/27/15 Friday March 27, 2015 (40kg 2H SW, push-ups)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (some extra mobility work)

8:00am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

8:15am - Training session - 40kg 2H SW, superset push-ups

2x:
48kg DL, 6

Shoulder taps x 8/8

24kg 2H SW, 10

10x:
40kg 2H SW, 10
push-ups, 5

100 2H SW
25 push-ups

Took me 20 minutes.

40kg farmer carry, 30 secs, hand switch
24kg farm carry, 1 minute, hand switch

8:45am - Complete

Notes - Interesting day indeed.  I am writing this late Friday night, and I feel great.  I didn't feel all that great this morning.  It's been a little bit of a tough week managing through some of this residual tightness in various spots, mainly the R hip, shoulder etc. as I wrote in my previous logs.  Poor recovery caught up to me.  Had a good session last night focusing on the Pain Free hip drills, and really was able to loosen up my hip and shoulder.  I also slept well.  Was just not 100% this morning though, but once I got to training, honestly things went well.  I have to say, a heavy 2H SW is something I just love doing.  It just feels damn good.  And those 40kg 2H SW felt pretty fucking powerful and good today.  I was thinking about it, and getting 2H work, along with the push-ups which are also a symmetrical movement, was good for me today.  The 1H movements, be it a swing, press, jerk, etc. just seem to bring out some tightness.  It drives me crazy.  I don't seem to have the same issues when I do work with doubles, or a 2H SW.  Something I would certainly like to figure out.

3/26/15 Thursday March 26, 2015 (24kg TGUs, 1H SW)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

7:30am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

Break

8:45am - Training session - 24kg TGU, 24kg 1H SW

24kg TGU to the knee, 1/1
24kg 1H SW, 10/10, x 3
24kg TGU to the knee, 1/1
24kg 1H SW, 10/10, x 2

100 1H SW

9:00am - Complete

Notes -  Fine day.  Still run down a bit from last week, would prefer to get to bed earlier and get up earlier.  I have some adjustments to make for sure.  R bicep tendon, tricep, elbow not feeling all that great again today, but this is something I have to work on. The issue is in the hips and R shoulder I believe.  I spent an hour doing the Pain free hip-focused exercises last night which helped for sure.  My R arm was twitching and falling asleep, and I know some things were being worked out.  I need to stay on top of this and continue to hit those exercises consistently now for a week or so.  When I was having a few little issues weeks ago this hip-focused exercises seemed to really help.  I think I have been tight in the R hip, and shoulder mobility on the R side was comprised, leading to some pressure on the biceps tendon, tricep, and elbow.  I don't think the issue is actually in these areas, it is just referred discomfort.  No issues when doing KB work, just need to get focused here.  My recovery time has not been good enough lately, I know it, and this is the kind of thing that creeps up to you.  I have started the process of getting this corrected and will continue it.  I also started to clean up my diet a bit yesterday and will continue that as well.  Was eating everything in sight (quality foods, but probably a little too much) and also the "socializing" stretch from last week has hit me hard.  Some things to think about and certainly when you step back, I shouldn't be surprised by any of this.  It's a good time to get re-focused and move forward positively. 

3/25/15 Wednesday March 25, 2015 (DB 28kgs FSQ - PR)

7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (some extra mobility work)

8:15am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

8:30am - Training session - DB 28kgs FSQ

2x:
Crawling, 1 minute
24kg TGU, 1/1 to the knee
24kg GSq, 6

Hanging from porch overhang, 30 secs, x 3

6x:
DB 28kgs FSQ, 4

24 reps

DB 28kgs farmer carry, 1 minute

9:00am - Complete

Notes - Excellent training day.  Those DB FSQs with 28kgs are no joke - it a PR on it today, which is great.  R side is tight, shoulder, elbow, but after training today I had an appointment with my body worker who is great and that helped out tremendously.  Just need a bit more recovery work, need to get back into the drills I was doing for several weeks to loosen up tight hips as that helped a ton but I have not gotten that mob work done in over a week.  I am deficient there and need to step it up.  Also feeling like I could slow down a bit on eating everything in sight, and focus on leaning up a bit more the next few weeks.  Will talk to Kevin about what types of assistance work might help for off days.  I think 1H SW would be good which Kevin suggested, will try to get some of those in on my off days for a little extra boost, probably just 100 SW with the 24kg, nothing too major or taxing.

3/24/15 Tuesday March 24, 2015 (24kg TGUs, SLDL)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:15am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Training session - 24kg TGU, 24kg SLDL

2x:

24kg TGU to the knee, 1/1
24kg SLDL, 3/3

7:40am - Complete

Notes -  Solid, not too much to write home about here.  R elbow is a little tender and tight, it's from tricep, which I think is from the R shoulder.  All connected.  Was working the lacrosse ball on these areas last night and again this morning a bit and that is helping.  Something to watch.  I suspect I was flaring my R elbow just a bit on the jerk on Monday, on the descent, and it may have put a little pressure on the elbow.  I recall I had this issue just a bit with cleans in the past with the R side, and got that corrected.  It's something I want to focus on next time with the jerk.  With that said, this could easily just be the residual tightness I have been working through trying to keep that R shoulder and hip mobilized and open.  I am getting some body work / acupuncture done tomorrow and that will be good.   

3/23/15 Monday March 23, 2015 (24kg 1H jerk)

7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 55 minutes (some extra mobility work)

8:25am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

8:45am - Training session - 24kg 1H jerk

2x:
24kg TGU, 1/1 to the knee
push-up shoulder taps, 8/8

24kg 2H SW, 5
32kg 1H SW, 3/3

6x:
24kg 1H jerk, 6/6

36/36 per arm

24kg farmer carry, 1 minute, switch sides, 1 minute

9:15am - Complete

Notes - Good day.  Needed a lot of extra rest and still need a lot of rest as I have really burned it here lately with the social life.  Certainly need a low-key week and a reset to get focused again on training.  I have been getting training in, it's been going well, but something's got to give and I certainly wasn't productive at work last week.  Regardless, did some extra mobility work this morning as I did not get much of anything in for several days.  Feeling good though other than energy is a little low due to sleep cycles being off.  The jerk practice went great today, I really am enjoying this movement.  Feels really athletic, love that second dip.  Great stuff.

3/21/15 Saturday March 21, 2015 (pull-ups, push-ups, 2H SW, hill sprints)

Writing this late Sunday evening.  Got this work done Saturday afternoon as my mom was up watching the kids and I popped out for some time down at the lake by myself.  I have been doing the training with the kids which has been great but it was also nice to get some time alone.

Hanging from bar
Hip mobility

7 pull-ups
5 push-ups (3 regular, 2 shoulder taps)

6 pull-ups
5 push-ups (3 regular, 2 lizard

Pistol squat, 1/1

6 pull-ups
5 push-ups (3 regular, 2 shoulder taps)

5 pull-ups
5 push-ups (3 regular, 2 lizard

Pistol squat, 1/1

4 pull-ups
5 push-ups (3 regular, 2 shoulder taps)

24kg farmer carry, couple of hundred yards, switching hands

2H 24kg SW, 10
Hill sprint, 10 seconds
rest

x 3

24kg farmer carry, couple of hundred yards, switching hands

Total pull-ups - 28, down 1 from last week, 25 push-ups, same as last week. It was good to drop back the pull-ups, and get some momentum again.  These felt very strong so I am comfortable bumping up one rep next week and seeing what happens.  Sprints felt great.  Farmer carry was cool, I enjoyed that a lot.  Doing more farmer's has been very good.

3/20/15 Friday March 20, 2015 (Training with Kevin - learning the 1H Jerk)

Training with Kevin today, from 7am to 8:15 or so.  Big day as it was time to learn the KB Jerk.  I have been training with KBs for just over 3 years, and never attempted the Jerk.  I was really excited to try this.

We did some warm up stuff, then some arm bars and getups with the 16kg, trying to mobilize the t-spine.  Hanging from the bar.

I basically then worked a number of sets with the 16kg, 20kg, and 24kg bells on the Jerk, by the end basically focusing on the 24kg.  Only 1H, which was going well and no need to bring in the DB Jerk quite yet.  Kevin thought I was picking it up very well.  I was definitely sweating by the end, it caught up to me.  What an outstanding movement, man I am so excited to work on this.  It will be interesting to see how the body reacts to the new movement.  I am expecting some push-back so I will need to stay mobile here for the next few days.

3/19/15 Thursday March 19, 2015 (24kg TGUs, SLDL)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

Break

8:45am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:00am - Training session - 24kg TGU, 24kg SLDL

2x:

24kg TGU to the knee, 1/1
24kg SLDL, 3/3

9:15am - Complete

Notes -  Solid, not too much to write home about here, just get a little work in.  Overhead position feeling pretty good on the getup, the squats and 1H SW were very good on Wed.

3/18/15 Wednesday March 18, 2015 (DB 28kgs FSQ, 1H SW 24/36/32kg (PRs))

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 50 minutes (extra work on hips, R shoulder)

8:05am - 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)

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

Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

8:25am - Training session - DB 28kgs FSQ, 1H SW 24/36/32

2x:
24kg TGU, 1/1
24kg GSq, 3/3

5x:

DB 28kgs FSQ, 3 (PR)

4x:
24kg 1H SW, 5/5
36kg 1H SW, 5/5 (PR)
32kg 1H SW, 5/5

60 SW L, 60 SW R - 120 total

24kg farmer carry, 1 minute, switch sides, 1 minute
32/36kg farmer carry, 1 minute, switch sides

8:55am - Complete

Notes - Was certainly tight to start.  R shoulder, R hip mainly but really spent some time mobilizing things, and ultimately felt good warming up and got right into the lifts.  There are some training sessions where things just "feel right" and this was one of them.  I really needed some time off of some overhead lifts today, getting back to squatting, which really just seems to set my shoulders back and down into a very good position.  The double lifts are good for me as well as I think I still battle some asymmetry stuff with single bell lifts.  But it's all good, I need to work on everything.  It did feel great to squat though, very strong, and the 1H heavy swings were just awesome, such a great compliment to the DB FSQ.  I focused on staying tight, not letting the bell take me for a ride, and these were strong reps.  A couple of small PRs today as I don't believe I had really done any real volume of reps ever with DB 28s in the FSQ, nor had I really done many 1H SW reps with the 36kg.  I can only remember swinging it 1H once, and that was something like 8 or 9 months ago on a day that I sustained an injury last May or early June.  So this was just a night and day feeling today and I am very appreciative to experience it.  Looking forward to where things go next, I think Kevin is going to start teaching me the KB Jerk on Friday and I am pumped.

3/17/15 Tuesday March 17, 2015 (24kg TGUs, SLDL)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

Break

8:45am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:00am - Training session - 24kg TGU, 24kg SLDL

2x:

24kg TGU to the knee, 1/1
24kg SLDL, 3/3

9:15am - Complete

Notes -  Writing this on Tuesday.  Was very tight Tuesday morning, did not feel great.  Snatching was tough on the body.  Primarily the R shoulder, and R hip.  Just need to really work on mobility, keeping those hips mobile, and make sure I have optimal shoulder position.  Hips being off at all really seems to impact the shoulders.

3/16/15 Monday March 16, 2015 (24/32/28kg Snatch ladder)

6:25am - Pain Free hip-focused drills - 15 minutes

6:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 55 minutes (extra lacrosse ball work)

7:35am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

7:50am - Training session - 24/32/28kg SN ladders

2x:
24kg TGU, 1/1
24kg GSq, 3/3

24kg 2H SW, 5
32kg 1H SW, 3/3

5x:
24kg SN, 5/5
32kg 1H SW, 2, SN, 2, put down, switch sides, SW 2, SN 2
28kg SN, 3/3

100 total SN reps, 50 24kg, 20 32kg, 30 28kg, plus 10 1H SW 32kg each arm

24kg farmer carry, 1 minute, switch sides, 1 minute
32/28kg farmer carry, 1 minute, switch sides

8:20am - Complete

Notes - Was a bit tight this morning, mainly in the hips, so I did quite a bit of extra work getting my hips mobilized.  Felt very good once the training session started and this was a very good day.  Loving getting back into snatching and was very surprised how easy the 24kg felt to snatch.  I am a lot stronger now then when I was snatching for the SFG1 back in November, and it shows.  The heavy snatching with the 28 and 32kg from the last cycle that just ended is also very helpful too.  Good stuff. 

3/14/15 Saturday March 14, 2015 (pull-ups, push-ups, 2H SW, hill sprints)

Writing this late Sat evening.  Got this work done Saturday afternoon and did it with my kids again at the lake, but mixed it up as Liam wanted to play with me during pull-ups and push-ups, while Frankie rested in the car, and then we went home and Frankie did swings with me and hill sprints while Liam played with new Legos.  This was after the kids played hard for an hour at the indoor soccer arena, starting spring soccer.  Great stuff.

Hanging from bar
Hip mobility

7 pull-ups
5 push-ups (3 regular, 2 lizard for all)

7 pull-ups
5 push-ups

6 pull-ups
5 push-ups

5 pull-ups
5 push-ups

4 pull-ups
5 push-ups

Pistol squat, 1/1

We then drove the car back home and did the following:

2H 24kg SW, 10
Hill sprint, 10 seconds
rest

x 5

Total pull-ups - 29, up 1 from last week.  25 push-ups, same as last week.  Pull-ups were harder this week.  Didn't have much rest time, actually very little rest time between sets.  That may have been a factor but regardless I am going to work this rep count for a couple of weeks until I feel like this is "not hard" and then will consider adding a rep.  There may be even a reason to drop back several reps and then build back again, just because.  I will think about it.  It really was the second set of 7 that made me go, huh, these last couple of reps really have my attention.  Sprints were fun as I did them on the hill in front of the house, so very convenient, and my daughter really enjoyed it.  The distance as a little shorter than probably an optimal amount, and as well it is a street so the surface is not my preferred surface.  This would not be my preferred way to do this but I took it pretty easy, not doing anything dumb, not really pushing it too much but enough to breath a little bit heavy.

3/13/15 Friday March 13, 2015 (KB aerobics, 24kg, CL/PR/SQ/SN, 20 mins)

7:15am - Breakfast with Kevin after oversleeping and missing my alarm

10:50am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 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)

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

Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
TK windmill 16kg, 5/5

11:20am - Training session - KB aerobics, 24kg CL/PR/SQ/SN, 20 mins

2x:

24kg TGU, 1/1
24kg GSq, 3

24kg 2H SW, 10

KB aerobics - 24kg bell, CL/PR/SQ/SN, 20 minutes

17 sets total each arm (cleaning from the ground to start each arm in each set) (1 set more than last week)

24 kg DB farmer carry, 1 minute, 1/1

11:50am - Complete

Notes - Great day other than blowing my morning training session with Kevin by sleeping through my alarm. But then I did buy him breakfast so we are cool:)  Going to learn the KB Jerk next Wed!!  Got training done mid morning, felt great today.  Love this KB aerobics complex.

3/12/15 Thursday March 12, 2015 (24kg TGUs, SLDL)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

Break

9:00am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:15am - Training session - 24kg TGU, 24kg SLDL

2x:

24kg TGU to the knee, 1/1
24kg SLDL, 3/3

9:30am - Complete

Notes -  Good stuff, feeling pretty good today and a bit surprised even given the 32kg snatching.  Left arm is a little tight in the forearm, not surprised per se.  Just working some mobility drills and soft tissue.  Body was probably a little bit shocked with the 32kg flying around.  Glad I kept the reps low and under control.  

3/11/15 Wednesday March 11, 2015 (24/28kg circuit, SN 32kg 2/2 (PR), PR 32kg 3/3 (PR))

6:40am - Pain Free hip-focused drills - 15 minutes

6:55am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes

7:35am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

7:50am - Training session - 24/28kg circuit, SN 32kg 2/2

28kg 2H SW, 10

3x:
24kg TGU, 1/1
24kg Renegade rows, 5/5
28kg 1H SW, 10/10

24kg SN, 1/1, very long pauses at lockout to stretch out

28kg SN, 5/5, x 2 (10 snatches per hand, warm up)

8x:
32kg 1H SW, 2, 32kg SN, 2, switch sides

16 1H SW and snatches per hand with the 32kg - PR (never snatched the 32kg)

32kg 2H SW, 10

32kg PR, 3/3 - PR (never pressed more than a single with the 32kg)

32kg farmer carry, 1 minute, switch sides

DB 28/24kg farmer carry, 1 minute, switch sides, 1 minute

8:35am - Complete

Notes - So - 2 PRs today. I have never snatched the 32kg and I got 8 sets of doubles done, lead by 1H SW on each set to get some momentum into the hips.  The first time that 32kg flew up over head into lockout I was like "FUCK YEAH I JUST DID THAT".  I thought I could do this, but to actually do it, well this is an exciting moment for me.  I didn't want to push anything hard today, when you are working at the end range of you max, you need to be smart.  So I parked the snatches after 8 sets of doubles.  However, I was staring at the 32kg on the ground and I thought, man, I bet I can press this thing for doubles now.  So I cleaned it and prompted pressed it for a triple on both sides.  Unbelievable.  I would not say it was "easy" on the 3rd rep but I was not at failure and it was a smooth grind and press into lockout.  This is very exciting for me and I look forward to continuing to slowly build on this momentum.  

3/10/15 Tuesday March 10, 2015 (24kg TGUs, GSq)

7:15am - Pain free hip-focused exercises - 15 minutes

7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 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)

7:50am  - break

8:45am - 16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:00am - Training session - 24kg TGU, 24kg GSq

2x:

24kg TGU to the knee, 1/1
24kg GSq, 3

9:15am - Complete

Notes - Tired, Very ..... tired.  Behind on sleep and daylight savings time is kicking my ass.  #1 priority for tonight is simply going to bed and resting.  Body feels ok other than tiredness. 

3/9/15 Monday March 9, 2015 (PPR 32kg, DB SLDLs 24 kgs)

7:25am - Pain Free drills, focus on the Hip Series - 30 minutes

7:55am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

8:25am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:40am - Training session - PPR 32g, DB SL DLs 24kgs

16kg TK Windmill drill, 5/5
16kg TK Bent presses, 3/3
24kg TGU, 1/1 to the knee

24kg 2H SW, 10
24kg PPR, 5/5
24kg 2H SW, 10

24kg GSq, 3

6x superset (up from 5x last week):

32kg PPR, 5/5
24kgs DB SLDLs, 3/3

32kg 2H SW, 10

32kg farmer carry, 1 minute, 1/1
24kgs DB farmer carries, 1 minute

9:30am - Complete

Notes - Excellent day.  Was very tired, burned the midnight oil all week, and woke up a bit late due to an alarm issue and the change in daylight savings time I think.  In any event, was pretty tight in the hamstrings and hip, sure this is directly attributable to sprinting on Saturday.  Took some extra time to try and mobilize my hips and ankles, and felt good by the time I got going.  Worked windmills make in as well as bent presses, felt pretty good, particularly the windmills, as I felt a good stretch on my low back.  Was a strong day on the push presses, got up to 6 sets of 5s, which is a good workload. Good training day all around.  This is turning into a productive cycle which is excellent. 

3/7/15 Saturday March 7, 2015 (pull-ups, push-ups, playing with the kids)

Writing this Sunday afternoon.  Got this work done Saturday morning and did it with my kids again at the lake, before we went and had brunch together.  This is a great habit we have formed and I am going to keep this up with them.

Hanging from bar
Hip mobility

7 pull-ups
5 push-ups (3 regular, 2 lizard for all)

6 pull-ups
5 push-ups

6 pull-ups
5 push-ups

5 pull-ups
5 push-ups

4 pull-ups
5 push-ups

Pistol squat, 1/1

Lots of helping the kids and running around the trees in between all of the above, and we also did a bunch of bear-crawling, which felt great.  Probably took us 30 or 40 minutes.

We then drove the car and did the following:

2H 24kg SW, 10
Hill sprint, 15 seconds
rest

x 3

Total pull-ups - 28, up 1 from last week.  25 push-ups, same as last week.  I think the main thing that stuck out here is that these pull-ups were simply not hard.  I am at 28 and rising, and like this trend, I like it a lot.  These are very high-quality reps, with a focus on technique, and strength-building.  Same with the push-ups.  I also was delighted to be able to drop into an easy pistol squat on both legs with zero practice.  Love that.  Getting the swings and hill sprints back into the mix was great this week as well.  Feeling a bit sore now on Sunday but I have not been able to get any mobility work in since the training session, and need to focus on this tonight.  Not a bad sore at all, this is what I expected.  Great weekend.

3/6/15 Friday March 6, 2015 (KB aerobics, 24kg, CL/PR/SQ/SN, 20 mins)

7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

8:00am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:15am - Training session - KB aerobics, 24kg CL/PR/SQ/SN, 20 mins

2x:

24kg TGU, 1/1
24kg GSq, 3

24kg 2H SW, 10

KB aerobics - 24kg bell, CL/PR/SQ/SN, 20 minutes

16 sets total each arm (cleaning from the ground to start each arm in each set)

24kg 2H SW, 20

24 kg DB farmer carry, 1 minute, 1/1

8:50am - Complete

Notes - Great day.  Decided to step it up and only use the 24kg bell this week, whereas I alternated sets with the 20kg bell the last couple of weeks.  Felt great.  Really turned a corner on mobility this week and I couldn't be happier about it.  Great stuff.  Looking forward to some body weight training this weekend.  

3/5/15 Thursday March 5, 2015 (16kg TGUs, SLDL)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

7:15:am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Training session - 16kg TGU, 16kg SLDL

2x:

16kg TGU to the knee, 2/2
16kg SLDL, 3/3

7:45am - Complete

Notes - Quick, felt good today.  Not much to say other than continuing to move in the right direction this week in terms of mobility and body feeling good.  

3/4/15 Wednesday March 4, 2015 (24/28kg circuit, SN 28kg 5/5 10 mins (PR) )

6:55am - Pain Free hip-focused drills - 30 minutes

7:25am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

7:40am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:55am - Training session - 24/28kg circuit, SN 28kg 5/5 10 minutes

24kg TGU, 1/1
24kg Gsq, 3

3x:
24kg TGU, 1/1
24kg Renegade rows, 5/5
28kg 1H SW, 10/10

24kg SN, 1/1, very long pauses at lockout to stretch out

28kg SN, 5/5, 10 minutes, as many sets as possible

9 sets - 45/45 total or 90 reps (PR)

DB 28/24kg farmer carry, 1 minute, switch sides, 1 minute

8:35am - Complete

Notes - What a difference a week makes, and a focus on mobility and moving well.  Man when things are not going quite right with the body, you have to make changes and do something different.  Focusing on moving well is critical to everything and certainly to performance.  I have really turned a corner here the last couple of days after focusing on these hip drills from Pain Free.  More to go, but this is very encouraging.  I have really been able to get my R hip to sit down, calm down, and I can tell it has impacted a lot of other tightness I had greatly.  So much so that I was able to nail another PR today with the 28kg snatch, 90 reps in 10 minutes for 9 solid sets of 5/5.  This is a real accomplishment for me and I am very excited about it.  Next Wed will be an opportunity to snatch the 32kg for the first time, doing I think doubles to start, and just seeing how that goes.  Great stuff.

3/3/15 Tuesday March 3, 2015 (24kg TGUs, GSq)

6:30am - Pain free hip-focused exercises - 30 minutes

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

7:15:am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Training session - 24kg TGU, 24kg GSq

2x:

24kg TGU to the knee, 1/1
24kg GSq, 3

7:45am - Complete

Notes - Huge difference one week later, looking at my notes from a week ago.  Did not wake up wound up today.  Things are moving in the right direction.  Going to keep focused on these mobility drills focused on opening up the hips, which will keep opening up my shoulders.  TGUs felt great today, really good stuff.

3/2/15 Monday March 2, 2015 (PPR 32kg, DB SLDLs 24 kgs)

6:25am - Pain Free drills, focus on the Hip Series - 60 minutes

7:25am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

7:40am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:55am - Training session - PPR 32g, DB SL DLs 24kgs

24kg TGU, 1/1 to the knee
24kg GSq, 3
24kg TGU, 1/1 to the knee
24kg 2H SW, 10

32kg 2H SW, 10
24kg PPR, 5/5

5x superset:

32kg PPR, 5/5 (up from 4/4 last week)
24kgs DB SLDLs, 3/3

32kg farmer carry, 1 minute, 1/1
24kg 2H SW, 10
24kgs DB farmer carries, 1 minute

8:30am - Complete

Notes - Well bodies are fascinating.  As per my notes from the weekend, I knew I needed to step up the game on mobility work and figure out what the heck was going on causing all the tightness in my R scalene, shoulder, pec, lat, etc. etc. After meditating on a walk around the lake and really checking in with my body it reconfirmed for me that I needed to focus on my hips.  Tight hips I had a feeling was causing issues in the shoulders.  I have been working my ass off for months and I think I tipped the scales just a bit on not balancing out the additional sitting and long computer hours with the right mobility work or exercises.  I suspect that doing a shit ton of double front squats and cleans the last cycle was actually a great complement to the computer work because of the pull on the clean, opposite movement of computer work which is flexion instead of extension.  In any event, I spent a solid 75 minutes last night going through drills from the book Pain Free focused on the Hip Series.  This book has really helped me before and it felt like the right thing to do to bring it out and do some focused mobility work.  I immediately noticed a major difference last night before bed.  I got up and felt good, different, things were going in the right direction.  That R hip had started to open up, and with it, my low back and the R shoulder.  I did the series again for 60 minutes this morning and then got into my warm ups.  Felt very good.  When I did my first set of swings and was absolutely exploding at the hips, I really knew I was onto something.  It was literally like an emergency brake had been released.  Really cool.  On Kevin's advice I dropped the windmills and bent presses from the warm up, though I suspect they may not really be the issue.  With that said, a lot of new movements this cycle, could be too much at once.  The push presses went very well, pretty cool do so sets of 5 with the 32kg, I am thinking that this has to help get me stronger.  There is a cardio element to the push press as well.  I like the movement.  SL DLs were solid, really took my time to set up each rep.  I am going to do more Pain Free work this evening and each evening before bed, just try to stay on top of this for a couple of weeks and give my body a little extra mobility juice to work through whatever is going on with it.

2/28/15 Saturday February 28, 2015 (pull-ups, push-ups, playing with the kids)

Writing this late Sunday night.  Got this work done Saturday morning and did it with my kids again at the lake, before we went and had brunch together.  This is a great habit we have formed and I am going to keep this up with them.

Hanging from bar
Hip mobility

7 pull-ups
5 push-ups (3 regular, 2 lizard for all)

6 pull-ups
5 push-ups

5 pull-ups
5 push-ups

5 pull-ups
5 push-ups

4 pull-ups
5 push-ups

Lots of helping the kids and running around the trees in between all of the above.  Probably took us 30 or 40 minutes.

Total pull-ups - 27, up 1 from last week.  25 push-ups, same as last week.  These pull-ups were not hard.  My R shoulder, now mainly realized it is the lat, armpit, tricep, is very tight, about the tightest it has been in a long, long time.  This is causing the tighness in the scalenes as well on the R side neck, pec.  It's all related.  I stretched and stretched, hanging from the rings, which helped a ton.  It's an odd thing because the pull-ups felt great, so did push-ups, this tightness is not bothering anything and in fact moving around seems to help it.  I have been doing some thinking about this today and decided that I need to re-focus on mobility work including doing some exercises from my Pain Free book that helped me a ton last summer in working through some stress that causes muscle pain and tightness. Exercises are focused on opening up tight hips, inner thighs etc. which tend to have an impact on shoulders.  I took a brisk walk today around the lake and certainly my R hip has been very tight lately, and I think this is related to what is going on - I need to open up that hip.  Also my R ankle has felt tight as well so I think there is just some mobility issues going on that need immediate attention and better focus.  I suspect this is a result of stress as it usually is.  I have been working my ass off for months and things may be catching up to me.  I also think there is something having to do with single kettlebell work, as opposed to doubles, that seems to bring out certain issues like this.  I have not quite figured out why but I suspect the movements require more stability on the off side of the body than doubles, and the asymmetrical loads may bring out certain movement issues I have.  It's probably all the more reason to stick with single bell work, to figure some of this shit out, but it's currently frustrating me greatly.