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.