8/31/15 Monday August 31, 2015 (S&S 24kg)

6:50am - belly breathing, OS resets, lacrosse ball work, hip, hamstring and groin stretches  - 40 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

7:45am- Training session - S&S with the 24kg

24kg 1H SW, 10/10, x 5, under 5 minutes

24kg TGUs, 1/1, x 3 (had to cut this short due to time, and this was enough for today anyway)

Rocking

8:00am - Complete

Notes - Pretty good.  Sore from a deep tissue massage yesterday evening which included a discovery I think regarding the low back / oblique / hip stuff I have been working through on the left side. The Semimembranosus or  Deep medial hamstring was extremely sensitive and tight.  Hamstring stuff contributing to what I have been feeling. Not surprised as I am constantly wanting to stretch them.  I am redoubling my efforts and focusing on this.  Swings were strong today, up to the 24kg this week, felt good.  3 reps each side on the TGUs with the 24kg was sufficient and I was pressed for time, so cut it short of the 5 reps each side.  Not necessarily a bad idea anyway because I have not been repping with the 24kg on the TGUs, and it's better to get good slow reps and build up again.  My overhead position on the R side is really excellent, L, while very much improved from a couple of months ago, always needs attention.  I will keep working it.

8/29/15 Saturday August 29, 2015 (weighted pull-ups, push-ups, DB 28kg carries)

Writing this on Sunday night.  Got to this training in the morning on Saturday with the kids before swimming lessons and a soccer coaching clinic.  Big day but got this in and got it done.

Hanging from rings

2 pull-ups (rings)
5 push-ups

3 pull-ups
5 push-ups

5 pull-ups
5 push-ups

Weighted pull-ups, with an 8kg KB

3

Weighted pull-ups with a 12kg KB

2
2
2
1

10 reps total for weighted pull-ups

5 push-ups
5 push-ups

Break for 5 hours or so

DB 28kg farmer carries, 3 sets, about 90 seconds or more for each set

This was good. The changes in technique that Kevin showed me on the weighted pull-ups with my feet are big, and really are making this less strenuous on my low back / obliques which is very good.  Making this more of an upper-body exercise which is what it needs to be.  Everything felt pretty good actually and I am very encouraged.  Ready to move up to DB 32kgs on the carries for the next session as well.  Good day.

8/28/15 Friday August 28, 2015 (20kg SN, 5/5 for 10 mins)

7:45am - belly breathing, OS resets, lacrosse ball work, hamstring and glutes  - 45 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 16kg, 1+1, x 2

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

8:45am- Training session - 20kg SN 5/5, on the min, 10 mins

2x:
16kg TGU, 1/1
16kg SLDLs, 5/5

20kg GSQ, 10

20kg SN, 5/5, on the min, 10 minutes

100 snatches

9:05am - Complete

Notes - Finally getting around to writing this on late Sunday night.  Good session.  Pretty tired in the morning, but was taking the day off from work and that was nice.  Watching the low back / oblique stuff on the L side, did some one legged glute work to get things warmed up, that always seems to help. Snatches were really solid.  Good hip hinge, and good lockout in the knees before the bell landing in OH lockout.  My snatch has improved with the need to really focus on technique and make sure I am hinging and using my glutes and not the low back.  Slowing down the snatch enough where I am not thinking about the time at all and just completely focused on technique is definitely the way to go for me.  Pushing up a quick snatch rep count is not something I am interested in right now at all.  Getting the in the reps, yes, but in a controlled manner.  

8/27/15 Thursday August 27, 2015 (KB warm-up, 16kg SLDLs, TGUs)

7:00am - belly breathing, OS resets, lacrosse ball work, hip, hamstring and groin stretches  - 30 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 16kg, 1+1, x 2

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

8:00am- Training session - 16kg TGUs, SLDLs, GSQ

16kg TGU, 1/1
16kg SLDL, 5/5
16kg GSQ, 5, lots of prying on the first rep

Rocking

8:10am - Complete

Notes - Not doing superb, definitely feeling some things in the low back again on the left side, which seem very related to very tight abductors, quads, and hams as I have been saying.  Did quite a bit of mobility work and focused stretching in these areas.  I definitely think getting the abductors to calm down will help - going to try and use the Pain Free stretches again to focus on this.  It's a bit frustrating but this is what it is, and I have to keep diligent on it.  Lack of walking lately also has been contributing so I need to get in some walks, and will probably take one tonight even though it will be dark out.  Need it.

8/26/15 Wednesday August 26, 2015 (TT complex DB 20kgs)

7:20am - belly breathing, OS resets, lacrosse ball work  - 20 minutes

7:40am - break (in-laws arrived to watch kids)

7:55am - 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

8:10am- Training session - Total tension complex with DB 20kgs

2x:
16kg TGU, 1
48kg DL, 5

8x:
DB 20kgs CL, 2, PR 1, FSQ 3

Total of 16 DB CLs, 8 DB PR, 24 DB FSQs

8:30am - Complete

Notes - Quick session today, definitely felt a bit better getting up today, less tightness, though I didn't sleep all that great.  Complex felt really good, particularly squatting.  Going to try and get some Indian Club work in tonight for the shoulders and also more mobility for the hips, quads, hams.

8/25/15 Tuesday August 25, 2015 (KB warm-up, 16kg SLDLs, TGUs)

7:15am - belly breathing, OS resets, lacrosse ball work, hip, hamstring and groin stretches  - 15 minutes

7:30am - break (in-laws arrived to watch kids)

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 16kg, 1+1, x 2

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

8:00am- Training session - 16kg TGUs, SLDLs

16kg TGU, 1/1
16kg SLDL, 5/5

Rocking

8:10am - Complete

Notes - OK day, pretty tight in spots, particularly OH on the L arm, from the TGUs on Monday.  Watching the obliques, particularly L, still pretty tight.  Have to keep prying open the hips, quads, hams, etc.  Just trying to move around a bit.

8/24/15 Monday August 24, 2015 (S&S 20kg)

6:40am - belly breathing, OS resets, lacrosse ball work, hip, hamstring and groin stretches  - 50 minutes (lots of extra work needed)

7:30am - break (in-laws arrived to watch kids)

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 16kg, 1+1, x 2

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

8:00am- Training session - S&S with the 20kg

20kg 1H SW, 10/10, x 5, under 5 minutes

20kg TGUs, 1/1, x 5, under 10 minutes

Rocking

8:15am - Complete

Notes - Very tight from traveling over the weekend, so I needed a lot of extra time this morning for mobility and soft tissue work.  Really need to get the hamstrings and quads unglued, then the hips. All of those are pretty tied down at this point and a few days of focusing on that, and hopefully if I can find the time, some longer-distance walking to reset things, would help tremendously.  Good time for a back off week.  The 20kg is so damn light but its good to dial it back.  Plus in doing the TGUs, that actually was quite a bit of work as I have not gone above the 16kg with the TGU for several weeks. Seems like this is the right call, right now. 

8/21/15 Friday August 21, 2015 (training with Kevin; 24kg KB aerobics)

(writing this late Sunday 8/23 after getting back from a Vancouver BC weekend with my kids, which was very fun)

6:00am - training with Kevin

Felt extremely tired and run down.  Fighting a cold, lack of sleep, and this cycle was catching up to me.  We did some mobility work, foam roll, and eventually worked into doing hanging from the bar, into some some pull-ups to warm up for weighted pull-up practice.  I brought my new dip belt + chain so that we could tweak my form on weighted pull-ups which didn't feel quite right over the past weekend for the first time trying the movement.

Did a number of bodyweight pull-ups first, low rep sets, and Kevin showed me a pretty cool pull-up where one hand is in the overhand position while the other hand is in the chin-up position; you do a few reps, then switch hands.  I really liked that quite a bit and it felt good on m shoulders.  Something to keep in mind for the future for variety.

Eventually we worked some sets of doubles with an 8kg, 10kg, and then a 12kg, all of which went extremely well.  We totally changed my feet position, which before were in the "hollow" pull-up position just like in my bodyweight work, flexed forward.  This did not work well weighted and put a lot of strain on my abductors and obliques last weekend, and on the low back too.  Just did not work.  This time, my legs were basically dangling straight down, with the feet kicked backwards a bit.  Completely different, turning this into a really an upper body strength movement, which is exactly what weighted pull-ups are.  No straining, felt a hell of a lot better, even the 12kg was pretty easy in this position.  Major, major difference.  Glad I had Kevin look at this.

I also practiced some Indian club movements, including with two clubs, which was good.  Going to try and do those a bit more.

7:00am - finish

7:15am - breakfast at the Dish with Kevin

8:00am - finish breakfast

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 - 24kg kettlebell aerobics

2x
16kg SL DL, 3/3
16kg TGU, 1/1

24kg 2H SW, 10

10 minutes of KB aerobics:

24 kg CL 1, PR 1, FSQ 1, 1H SW 5, switch hands - 1 set
rest between sets

Didn't keep track of reps or sets, just went with the flow.

9:00am - Complete

Notes - Felt good, didn't want to do too much, just a 10 minute set.  Felt like picking up a KB.

As for the weekend, it was good, but my body is pretty damn tight after driving, and I slept on the floor both nights so my kids could have a bed.  Not ideal.  Need some mobility work and releasing my abductors and tight hips in a major way. 

8/20/15 Thursday August 20, 2015 (24kg 1H SW, SN ladders)

6:20am - belly breathing, OS resets, lacrosse ball work  - 40 minutes

7:00am - 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

7:15am- Training session - 24kg 1H SW / SN ladders

3x:
16kg SLDL, 3/3
16kg TGUs, 1/1

2x with the 24kg:
6 1H SW, 1 SN, hand switch
5 1H SW, 2 SN, hand switch
4 1H SW, 3 SN, hand switch
3 1H SW, 4 SN, hand switch
2 1H SW, 5 SN, hand switch
1 1H SW, 6 SN, hand switch

42 SW / 42 SN per arm (up from 30/30 last week)

Rocking

7:45am - Complete

Notes - Good session, feeling pretty good after the Kinetics rehab work yesterday evening.  Good solid technique today, getting more comfortable snatching again.  It's tiring but that's good.  Conditioning is not all that great right now but it's improving.  Mainly working on technique here anyway and not rushing at all. 

8/19/15 Wednesday August 19, 2015 (walk at Greenlake, Kinetics)

7:30 - 8:15am - walk at Greenlake

4:30- 5:30pm - Kinetics rehab appt

Notes -  I got a coffee and just took a nice 45 minute walk this morning in the sun at Greenlake, as has been the habit the last several weeks during this training cycle that is set up for lifting M/Tu, Th/Fri.  This is working well for me.   I had also signed up for a rehab appt at Kinetics and got an hour in there in the afternoon, doing some soft tissue work on the low back, quads, glutes, hip flexors which was all extremely good.  I really needed that.  Did some mobility and rehab exercises as well including doing two sets of 1-arm press with a 24kg KB, 5 reps for each arm, each set.  Felt really good.  The rehab trainers remarked at how improved my overhead movement is compared to back in June when I first started seeing these guys.  I am pleased at the progress, just have to keep this going.  Also need to make sure I am doing my mob work and really getting that low back stretched, glutes properly firing to train etc. etc. every single time.

8/18/15 Tuesday August 18, 2015 (DB 24kg FSQ, 24kg 2H SW)

7:20am - belly breathing, lacrosse ball, soft tissue work, OS resets  - 50 minutes

8:10am - 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

8:25am- Training session - DB 24kg FSQ, 24kg 2H SW

16kg TGUs, 2/2

16kg GSQ, 5
16kg BU FSQ, 3/3

5x:
DB 24kg FSQ, 4 (up from 3 last week)
24kg 2H SW, 10

20 DB FSQ
50 reps swings

Rocking

8:50am - Complete

Notes - All in all, pretty good here.  Tough to recover after having trained yesterday evening, but wanted to get in some more work. I did a lot of mobility work last night, and some stretches from Pain free to try and open up the abductors, hips etc.  That was helpful, and I was feeling better this morning including some relief on the low back / oblique on the left side as well.  Got some release of tension.  I dropped the swing weight down to 24kg and just focused on solid reps, good hinge etc. between the front squats.  Doing more mobility work tonight, a walk tomorrow morning, going to try and get sleep and recover some more before training again Thursday. 

8/17/15 Monday August 17, 2015 (DB 24kg SS PR, 36kg 2H SW)

Working in Spokane early morning flight, back to Seattle 5pm

6:00pm - belly breathing, lacrosse ball, soft tissue work, OS resets, hamstring stretches  - 60 minutes

7:00pm - 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

7:15pm- Training session - DB 24kg SS PR, 36kg 2H SW

16kg TGUs, 1/1, x 2
16kg BUPR, 3/3

5x:
DB 24kg SS PR, 4 (up from 3 last week)
36kg 2H SW, 10 (up from 32kg last week)

20 DB SS PR
50 reps swings

45 minute walk to Greenlake and back 

8:00pm - Complete

Notes - Very different training day as I did this in the evening, since I had to be in Spokane very early in the morning, and back the same day.  Not ideal training state for sure as I am still sore from doing weighted pull-ups on Saturday - abductors are very tight, and low back / oblique on the L side is fired up a bit as well which is not great.  Not certain if these are the right move at this time, I may drop them.  It's not surprising with a new movement that the body is sort of reacting, but I don't need this shit right now and am not pleased.  I also have been running super hot with a lack of sleep for about 4 days running due to my birthday on Sunday and basically going out hard Friday night and Saturday night.  So I deserve what I get.  In any event I definitely wanted to do some mobility work, try and undue the airplane stuff, and the training went well.  No hard reps, even going up a rep each set with the presses and going heavier on the swings.  Felt good.  Mainly just want to watch the low back / oblique stuff and try and get this to release a bit this evening, calm down.  I think a lot of the issues are coming from incredibly tight abductors and hamstrings, so I am working on those.  

8/15/15 Saturday August 15, 2015 (weighted pull-ups, push-ups, DB 28kg carries)

Writing this on Sunday night after celebrating my 38th birthday today:)  Did this training yesterday mid day on Saturday.  I was excited to find my new Rogue dip belt plus chain had arrived from Amazon, so I got the first chance to try some weighted pull-ups.

Hanging from rings

2 pull-ups (rings)
5 push-ups

3 pull-ups
5 push-ups

5 pull-ups
5 push-ups

Weighted pull-ups, with an 8kg KB hanging

1
2
3
4
4 (could not get rep 5)

Pistol squat, 1/1

Break for lunch - 1 hr

DB 28kg farmer carries, 4 sets, about 90 seconds or more for each set

The weighted pull-ups were shockingly difficult.  8kg is 18lbs, and I honestly was surprised how hard these were.  With as good of training of late has been particularly on pull-ups, this was tough once I climbed up to 4 reps.  On the 5th and final set I could not get the 5th rep.  Today I have noticed a lot of soreness in my traps and lats, clearly related to these weighted pull-ups.  Particularly the R side.  Not hugely surprised here.  It's going to be very important to keep the rep count low and build up very slowly.  I have zero business going any heavier than the 8kg at this point and just need to hone in on some technique nuances I suspect, as in how to position the feet, the bell, how low the bell hangs between the legs, etc. Farmers were good and it will be time to move up to the DB 32kgs next weekend I believe. 

8/14/15 Friday August 14, 2015 (24kg KB aerobics)

6:50am - belly breathing, OS resets  - 30 minutes

7:20am - Kettlebell warm up

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

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

7:35am- Training session - 24kg kettlebell aerobics

2x
16kg SL DL, 3/3
16kg TGU, 1/1

24kg 2H SW, 10

20 minutes of KB aerobics:

24 kg CL 1, PR 1, FSQ 1, 1H SW 5, switch hands - 1 set
rest between sets

Didn't keep track of reps or sets, just went with the flow.

7:55am - Complete

Notes - Good stuff.  Just going with the flow, playing with the 24kg.  Felt great.  

8/13/15 Thursday August 13, 2015 (24kg 1H SW, SN ladders)

6:00am - belly breathing, OS resets, lacrosse ball work  - 45 minutes

6:45am - 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

7:00am- Training session - 24kg 1H SW / SN ladders

3x:
16kg SLDL, 3/3
16kg TGUs, 1/1

2x with the 24kg:
5 1H SW, 1 SN, hand switch
4 1H SW, 2 SN, hand switch
3 1H SW, 3 SN, hand switch
2 1H SW, 4 SN, hand switch
1 1H SW, 5 SN, hand switch

30 SW / 30 SN per arm

Rocking

7:30am - Complete

Notes - Moving up nicely - snatching the 24kg again, this is awesome.  I have not been able to do this for over 90 days, from my training notes, so this is extremely exciting.  It went well.  I noticed a much better hinge than in the past, and I was getting good snap in the hips to the point where I was getting locked out in the knees and glued down into the ground before the bell was into the lockout position overhead.  This felt very stable, felt good on the low back, and really reminded me the importance of excellent technique, not rushing reps, etc.  I really thought this was awesome.  I do like snatching the KB and it sure is great to get back to this. 

8/12/15 Wednesday August 12, 2015 (walk at Greenlake)

7:00 - 7:45am - walk at Greenlake

Notes -  I got a coffee and just took a nice walk.   A planned recovery day in between 4 days of training this week, same as last week and the week before, this worked well and decided to take the same approach.   I am experiencing a very intense and stressful period at work right now, and it has been a struggle to maintain perspective, a positive outlook, and a calm demeanor.  In many ways I am doing ok at this externally but it feels pretty terrible internally.  I need to take some deep breaths this evening, and attempt to relax my mind and my body.

8/11/15 Tuesday August 11, 2015 (DB 24kg FSQ, 32kg 2H SW)

6:15am - belly breathing, lacrosse ball, soft tissue work, OS resets  - 30 minutes

6:45am - 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

7:00am- Training session - DB 24kg FSQ, 32kg 2H SW

2x:
16kg TGUs, 1/1

16kg GSQ, 5
16kg BU FSQ, 3/3

24kg GSQ, 5
24kg BU FSQ, 1/1

5x:
DB 24kg FSQ, 3
32kg 2H SW, 10

32 DB FSQ
50 reps swings

Rocking

7:30am - Complete

Notes - Putting in another strong day, back to back with Monday's training.  This is very encouraging.  Good reps, FSQ with double 24kgs again, I am really happy to be able to do this.  It's a start, let's keep going. 

8/10/15 Monday August 10, 2015 (DB 24kg SS PR, 32kg 2H SW)

6:45am - belly breathing, lacrosse ball, soft tissue work, OS resets, hamstring stretches  - 40 minutes

7:25am - 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

7:40am- Training session - DB 24kg SS PR, 32kg 2H SW

16kg TGUs, 1/1, x 2
24kg BUPR, 1R, 1 miss L, then 1 L (got it)

5x:
DB 24kg SS PR, 3
32kg 2H SW, 10

15 DB SS PR
50 reps swings

Rocking

8:00am - Complete

Notes - Great day.  I think the last time I legitimately was doing double bell work with at least DB 24kgs was the first couple of days of May. So damn, it's been 3 months.  It's been a long road in some respects but I will tell you, I have learned some things.  I have a hell of a lot better swing, I can tell you that, and a lot better set up for cleans, presses, etc. with being able to really engage the glutes, and stay tighter in the abdomen.  Frankly these were not difficult reps at all and I have not been pressing barely any weights.  Consistent pull-ups and everything else, really helping out. Yes these were very low rep, but that's the right place to start.  We'll see how I feel tomorrow.  DB 24kg FSQs - damn I am excited to get some.  

8/8/15 Saturday August 8, 2015 (pull-ups, push-ups, DB 28kg carries)

Writing this on Saturday night.  I did this session with my son, as my daughter was playing at a friend's house.  It was fun to go down to the lake with just my son and play around together.  I love him seeing and experiencing this with his dad.  Earlier in the morning the kids wanted me to line up some KBs for them to deadlift.  My daughter did 8kg, 12kg, 16kg, and then a 24kg.  My son did the same, though the 24kg was pretty tough for him.  Flash forward to us being at the lake together, and he wants to deadlift the 28kg.  Insistent.  I let him try 3 times.  First rep, he almost locks it out, and holds it forever.  We rest a bit, he comes back, 2nd rep, he locks the damn thing out.  So cool!  Third rep, he didn't quite lock out and was getting tired:).  Shit I think the first time I tried to deadlift a goddamn weight was when I first started learning KBs - literally I never learned how to deadlift with a bar.  Stupid.  I love that he is doing this at age 6 (and my daughter too).

Hanging from rings

8 pull-ups (rings)
5 push-ups

7 pull-ups
5 push-ups

7 pull-ups
5 push-ups

Pistol squat, 1/1

6 pull-ups
5 push-ups

5 pull-ups

5 push-ups

Pistol squat, 1/1

Total pull-ups - 33.  Up one from last week.  Frankly I was shocked that these were not difficult.  I figured after upping the load during the week on KB training I would be a bit down on recovery, but I got a great night's sleep last night and felt very strong and refreshed.  This is extremely encouraging.  I have looked into dip belt+chain options online for use in attaching a KB for weighted pull-ups, and sent those to Kevin.  Once he gives a thumbs up I will purchase something and then switch the training protocol to start working on weighted pull-ups.  Pretty psyched about this.

4 sets of DB 28kgs farmer carries up, probably about 75 seconds each (timed with my phone).

Farmers were noticeably easier than last week.  I'll do another week with DB 28kgs, and really try to push the distance for 4 sets.  Assuming that goes ok, I will then bump to 32kgs and see how that goes.  Love these.

8/7/15 Friday August 7, 2015 (20kg KB aerobics)

6:45am - belly breathing, OS resets  - 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 - 20kg kettlebell aerobics

2x
16kg SL DL, 3/3
16kg TGU, 1/1

15 minutes of KB aerobics:

20 kg CL 1, PR 1, FSQ 1, 1H SW 5, switch hands - 1 set
rest between sets

think I did something like 8 sets in the 15 minutes

Rocking

8:00am - Complete

Notes - Good day, felt good, a bit sore from snatching yesterday which didn't really surprise me, but all around good.  Very pleased with a good training week and looking forward to working with 24kgs next week. 

8/6/15 Thursday August 6, 2015 (20kg 1H SW, SN ladders)

7:00am - belly breathing, OS resets, lacrosse ball work  - 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 16kg, 1+1, x 2

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

8:00am- Training session - 20kg 1H SW / SN ladders

3x:
16kg SLDL, 3/3
16kg TGUs, 1/1

2x with the 20kg:
5 1H SW, 1 SN, hand switch
4 1H SW, 2 SN, hand switch
3 1H SW, 3 SN, hand switch
2 1H SW, 4 SN, hand switch
1 1H SW, 5 SN, hand switch

30 SW / 30 SN per arm

Rocking

8:30am - Complete

Notes - Another solid session today.  Body feels pretty good, probably need to spend some time on the hamstrings, they seem a bit tight.  Snatching felt good though.  Pretty solid. Moving up to the 24kg next week, at this pace, I will be ready and it should go well. 

8/5/15 Wednesday August 5, 2015 (walk at Greenlake)

7:15 - 8:00am - walk at Greenlake

Notes - Went to see my friend Molly, SFG1, at her FUELHouse KB studio over in Fremont.  What an awesome place, she just opened a month or so ago.  That's a place I can definitely drop into in the future to do a bit of group training here and there, would be a lot of fun to mix things up and meet some people.  Pretty exciting.  A great thing to do on "deload" weeks when I am not working a program with Kevin, or just something for variety.  After dropping in on Molly, I got a coffee and just took a nice walk.  Really enjoyed this.  A planned recovery day in between 4 days of training this week, same as last week, this worked well and decided to take the same approach.  Snatching the 20kg bell tomorrow.  Excited.

8/4/15 Tuesday August 4, 2015 (DB 20kg FSQ, 28kg 2H SW)

6:20am - belly breathing, lacrosse ball, soft tissue work, OS resets  - 45 minutes

7:05am - 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

7:20am- Training session - DB 20kg FSQ, 28kg 2H SW

2x:
16kg TGUs, 1/1

20kg GSQ, 5
20kg BU FSQ, 3/3

5x:
DB 20kg FSQ, 4
28kg 2H SW, 10

20 DB FSQ
50 reps swings

Rocking

7:45am - Complete

Notes - Another very good training day. Felt excellent this morning, recovering well these days, and this was a strong session.  Strong squatting, strong swings.  Looking forward to a nice brisk walk tomorrow morning for recovery day.  

8/3/15 Monday August 3, 2015 (DB 20kg SS PR, 28kg 2H SW)

7:15am - belly breathing, lacrosse ball, soft tissue work, OS resets, hamstring stretches  - 60 minutes

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

8:30am- Training session - DB 20kg SS PR, 28kg 2H SW

16kg TGUs, 1/1, x 2
20kg BUP, 2/2

5x:
DB 20kg SS PR, 4
28kg 2H SW, 10

20 DB SS PR
50 reps swings

Rocking

Indian clubs -  5 minutes

9:00am - Complete

Notes - Very solid today.  Going up in press weight to the 20kg, and up in swings to the 28kg.  Feeling a little tight in the low back, it's a case of needing to do more corrective work for sure as I have not spent as much time on mobility the last 5 days or so and it is catching up to me.  Hamstrings are a bit tight.  Spent some time working on things this morning and will do more tonight.  I did get in a nice 1-hour walk yesterday evening at Greenlake. Lots of walking, has been really good resetting the body.  Overhead position is dramatically improved, I am really noticing that on the TGUs and presses.  Some good things happening but have to keep a focus on the mobility work particularly the hips, abductors etc. with the Pain Free exercises.  

8/1/15 Saturday August 1, 2015 (pull-ups, push-ups, DB 28kg carries)

Writing this on Sunday afternoon.  Dropped the kids off on Saturday afternoon and then hit this training in near 90 degree heat, though I was in the shade (except for the farmers).

Hanging from rings

8 pull-ups (rings)
5 push-ups

Pistol squat, 1/1 (been a very long time, and these were very good reps)

7 pull-ups
3/3 push-ups - Lizard style

Pistol squat, 1/1

6 pull-ups
3/3 push-ups - 1 leg

6 pull-ups
5 push-ups

5 pull-ups

5 push-ups

Total pull-ups - 32.  Up one from last week.  Used a bit more rest between sets as I planned, which helped me hit these all pretty solidly.  Doing a few pistol squats was very fun and those were good reps.  Didn't want to overdo anything so just keep it to two sets of rep per leg.  Will very slowly build these back in.

45 minute brisk walk

4 sets of DB 28kg farmer carries up, probably about 75 seconds each (timed with my phone).

Upped the weight from DB 24kgs which I have been doing lately.  I like farmers a LOT for building grip strength, and mental strength too (keep walking even when you really want to put the damn things down).  I am looking to, very very slowly and methodically, build up to doing farmers with my two 36kg bells.  I have two of those damn heavy bells for a reason and I want to be carrying those around very solidly, without straining or over-exertion.  If I can work up to that level, I think my grip (and probably posture too) would benefit and that could help a lot of other lifts a great deal.

Finished by doing a double clean with the 28kgs, into 2 reps of FSQs, just to see what it felt like, without doing something stupid.  You know, they were pretty heavy, heavier than I remember for sure:)

I have been doing a bit of thinking about goal-setting and where to take training as I slowly work my way back from the rehab work etc. etc. that has dominated the last several months.  A couple of things come to mind:

-Front squatting DB 32kgs with great form, confidence, for sets and reps
-TGUs with the 32kg with a perfect lockout position overhead
-I am intrigued out doing pull-ups with weight (KBs) - I am really into pull-ups and greatly enjoy the mix of bodyweight and KB work on the weekends, particularly pull-ups.  My rep count is getting high and I wonder if it would be beneficial to try a cycle of weighted pull-ups if that makes sense in a complementary way with other training.  If this does, I would like to get something to hook the bell onto around my waist - need to discuss with Kevin.
-Training the SFG2 lifts safely, and effectively, and taking as long as it takes to do so without doing anything that is unnecessarily increasing the risk of injury

I have learned a few things from the past several months.  TGUs are an excellent indicator for me of shoulder health, and allow me to assess if I am having mobility issues.  My body generally does not seem to respond well to high volume overhead lifts, but I believe using TGUs to ensure stability overhead can help me a lot.  TGUs have never bothered me - it's pressing and snatching (and jerks) that seems to stir up issues.  I think I can actually build reasonable pressing strength by going lower volume on these lifts but using the TGU and also heavy double front squats to build a strong pressing base in the lower body.  Pull-ups also do not seem to cause issues for me if done in a measured way, low volume (I think the pulling movement (extension for the back) actually offsets computer work (flexion) which is good for me).  Lastly, I want to achieve the long-term goal of becoming an SFG2.  I really enjoy KBs, the KB community and my experience at StrongFirst's SFG level 1 certification in Vancouver BC was awesome.  Realistically my experience thus far with the advanced KB lifts has not gone all that well.  I've had issues with windmills, with bent presses, and with jerks.  Level 2 is a lot of overhead work.  I think I have had issues because I did not prepare my body appropriately for this work, probably tried to do too much too fast, and I think in doing these lifts in the future I need more coaching and supervision from Kevin to make sure I am doing these safely and correctly.