9/30/15 Wednesday September 30, 2015 (24kg GSq, 2H SW)

5:45am - belly breathing, OS resets, lacrosse ball release  - 30 minutes

6:15am - 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

6:30am- Training session - 24kg GSq, 2H SW

2x:
Hip extensions, 5
48kg DL, 5
16kg TGU, 1/1

24kg GSq, 3
24kg 2H SW, 10, x 2
24kg GSq, 3
24kg 2H SW, 10, x 2
24kg GSq, 3
24kg 2H SW, 10, x 3
24kg GSq, 3
24kg 2H SW, 10, x 3

12 GSq, 100 2H SW

Hammer curls with an 8kg KB, 10/10 (these were hard particularly on the L)

7:00am - Complete

Notes - Writing this late Wed night, this has been a good day.  Bottom line, marked improvement in my elbow and arm tension, which is great.  Had a deep-tissue massage last night from my long-time massage therapist, he really got in there and worked the brachialis / biceps among other muscles and I really needed it, big time.  The training session today was solid, no issues, these movements were fine.  Noticed a bit of the L elbow in the goblet (pushing into the bell), but not bad, and absolutely nothing on the swings.  Finished with hammer curls with an 8kg based on Kevin's instruction, full extension at the top and bottom, didn't seem to cause any issues at all.  Was tough though, I was surprised.  L arm was shaking on the last few reps.  Just going to keep resting, recovering, pushing through this.  I probably overcooked things and on top of that, lots of stresses going on with work, coaching the kids for both of their soccer teams, etc. etc.  Backing off is the right thing to do right now. 

9/29/15 Tuesday September 29, 2015 (16kg TGUs, SLDL)

6:15am - Pain free exercises - supine groin stretch

6:45am - belly breathing, OS resets, lacrosse ball release  - 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 - 16kg  TGUs, SLDLs

2x:
16kg TGUs, 1/1
16kg SLDL, 5/5

7:40am - Complete

Notes - Left elbow improving this morning. Did some pain free exercises focused on the shoulders last night, as I think that is the real source of the issue for the left elbow.  Did those again this morning, some lacrosse ball release on tight spots in the triceps, and some light KB work.  Corresponded with Kevin, this is certainly a backoff week and will just focus on getting this sorted out and on the right track.  Indian club work, some 2H SW, light getups, SLDLs.  

9/28/15 Monday September 28, 2015 (16kg SN, reverse TGUs)

7:15am - belly breathing, OS resets, lacrosse ball work, hip  - 40 minutes

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 - 16kg SN ladder, reverse TGUs

16kg TGU, 1/1

16kg SN, 5, reverse TGU, switch hands, SN 5, reverse TGU
16kg SN, 10, reverse TGU, switch hands, SN 10, reverse TGU

16kg SN, 15, reverse TGU, switch hands, SN 15, reverse TGU

16kg SN, 20, reverse TGU, switch hands, SN 20, reverse TGU

50 SN each arm (100 total), 4 reverse TGUs each arm (8 total)

8:30am - Complete

Notes - An interesting day.  Struggling through some elbow issues for sure.  I was doing some mobility work late last night, and lacrosse ball release, both things are helping.  I was laying on the floor and just realized I was really, really tired.  Reflecting today, I am probably running things too hot, work has been incredibly busy, I am coaching both of the kids' soccer teams, and I am low on recovery from my KB and body-weight work.  Was really hitting a very productive period of time with training but on the whole, probably overcooked the turkey here.  What is absolutely in order here is a step back, reset on focusing on mobility particularly I am going to do some shoulder and elbow exercises from my Pain Free book that has helped me in the past, get in some rest this week, and check out where I am at in a week.  KB work is good but it should be light and support these objectives.  I definitely need to calm down the elbows and get back to normal here.  And it's mostly the L elbow, no surprise, I am 100% certain this is coming really from the shoulder, hot spots there, this is my old shoulder injury yet again cropping up.  Also definitely the L bicep tendon is tight and it's part of the issue too.  Issues in the elbows are typically coming from the shoulder even though mine feel fine.  The Pain Free exercises will help. Good news is, my hinge is back, glutes are fired up, issues with the low back / obliques have really been run aground.  That's great and I want to keep that going.  Will run all of this by Kevin. 

9/26/15 Saturday September 26, 2015 (pull-ups, push-ups, DB 32kg carries)

Writing this on Saturday night.  Got this done in the afternoon while my mom watched the kids for a bit after a morning of running around Seattle to their soccer games.

Cycling off weighted pull-ups for a bit.  I think they are aggravating some elbow stuff I am working through, or it's just too much volume and stress on the elbows overall so I need to cut back somewhere, and after speaking with Kevin on Friday this felt like a good idea as I have been working those weighted pull-ups for several weeks now.

Hanging from rings

7 pull-ups (rings)
5 push-ups

6 pull-ups
5 push-ups

5 pull-ups
5 push-ups

4 pull-ups
5 push-ups

3 pull-ups
5 push-ups

Break for an hour

DB 32kg farmer carries, 2 sets, about 90 seconds or more for each set (down one set from last week, left elbow starting to light up)

Body feels extremely good these days except the elbows.  Pull-ups and push-ups felt very good today, but the farmer carries really got the left elbow barking.  Doing a bunch of lacrosse ball release and I also think I need to get in and get some massage done.  I think this is just part of ramping up volume after a couple of months during the summer of having to work low volume, lighter weight as I was working through the back and oblique issue.  That's basically cleared up now but the elbows are barking particularly the left.  I have gone through this before.  A back-off week is scheduled and it's in order, as I need to focus and work on this.  Going to get more Indian Club practice going to work on the shoulders, honestly that's usually where this thing starts.

9/25/15 Friday September 25, 2015 (training with Kevin)

5:45am - OS resets

6:00am - Training with Kevin

Good day with Kevin.  Warm up with foam roll, halos, arm bars, then doing some practice with Fire Hydrants and variations for movement prep for the hips.  Practiced some 16kg TGUs, and then we actually did some TGU into overhead holds with walking, which were excellent.  I have gotten away from doing these and I am going to reincorporate them by doing a clean into a press (or a snatch), hold in the overhead position, and walk around a bit before my main KB training outside. We then did some 2H SW with the 24kg to check swing form, very good, I am really pleased with my hinge.  We worked a bit on exploding into lockout at the hips from the hinge, and making sure that is a quick, powerful movement.  We then did some work with 1H SW with the 20kg, as we are going to bring back in 1H SW.  It was a bit awkward for me as I have not been practicing this movement really much at all, so it will be good to get back into it.  Part of the deal is 20kg is pretty light for me, and so I need to focus on controlling the bell, but this is a good weight to start at to get back into this.  From there we finished the training session by doing a little bullet proof complex, which is double 24kgs, 2 cleans, 1 seesaw press, 3 front squats.   Did a few rounds of that for practice an really focusing on foot placement (fine to shift between each movement, in fact need to be in optimal positions).  Main focus is on the front squat and really pushing out of the squat with the traps going skyward, to help avoid a butt wink.  I am really focused on this, I have to be good at this as I move up in weight and the double KB FSQ is a sure way to get stronger, I love this movement.

7:00am - breakfast with Kevin at the dish

8:15am - 8:30am - did 5 more rounds of the bullet proof complex at home with my double 24kgs, just wanted a bit more practice and get a little bit more work in.  All in all pleased with this and looking forward to the next program from Kevin.

9/24/15 Thursday September 24, 2015 (24kg TGUs, SLDL)

6:45am - belly breathing, OS resets, lacrosse ball release  - 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 - 16kg  TGUs, SLDLs

2x:
24kg TGUs, 1/1
24kg SLDL, 3/3

7:40am - Complete

Notes - Excellent, feeling very good.  My daughter's 8th birthday today, hard to believe it.  We had a nice time last night opening a surprise present, and a little cupcake enjoyment:)  Life is good,  I feel like I am on a roll in a couple of phases of my life and it's nice to enjoy.  Promoted at work, made Managing Director, doing the dad thing, coaching the kids in soccer, and met a woman a few weeks ago and I see potential.  Enjoy it:)

9/23/15 Wednesday September 23, 2015 (2H SW ladder, push-ups)

7:00am - belly breathing, OS resets, lacrosse ball work, glute and ham 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 - 2H SW ladder, push-ups

3x:
Glute raises, 5
Fire Hydrant, 3/3
48kg DL, 5

2H SW ladder superset push-ups:

2x:
32kg 10, 5 push-ups
36kg 10, 5 push-ups
40kg 10, 5 push-ups
36kg 10, 5 push-ups
32kg 10, 5 push-ups

up from using 28, 32, and 36 kg last week

100 2H SW, 50 push-ups

8:25am - Complete

Notes - Very good training session today. Definitely watching the elbows and forearms, they are getting a lot of work these days and I keep doing some specific lacrosse ball release work in the evenings and other mobility drills for the shoulders to make sure I am getting recovery time in.  No issues at all this morning, the swings were very strong, powerful, good technique.  I noticed that the 32kg felt pretty light all around which was a very positive indicator that things are moving forward.  All in all, very encouraged.  Looking forward to training with Kevin on Friday. 

9/22/15 Tuesday September 22, 2015 (16kg TGUs, SLDL)

6:45am - belly breathing, OS resets, lacrosse ball release  - 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 - 16kg  TGUs, SLDLs

2x:
16kg TGUs, 1/1
16kg SLDL, 5/5

7:40am - Complete

Notes - Good stuff.  Quick day.  Good recovery from yesterday's training which was definitely a challenging session, can't remember the last time I snatched the 24kg for 120 reps, awesome.  Plus getting in the 40kg HSP 2H SW was very good.  Went intentionally very light today, really just wanted to move around a little bit and that's it.

9/21/15 Monday September 21, 2015 (40kg 2H HSP, 24kg SN 6/6, x 10)

7:15am - belly breathing, OS resets, lacrosse ball work, hip, hamstring and groin stretches  - 40 minutes

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 - 40kg 2H Hike Swing Park (HSP) 3, 24kg SN 6/6,  x 10

16kg TGU, 1/1, x 2
16kg BUP, 1/1
16kg BUP, 3/3

10x:
40kg 2H HSP, 3
24kg SN, 6/6

30 40kg HSP (up from 24 with the 36kg last week)
120 24kg SN (60 per arm) (from 9/9 with the 20kg or 144 total last week)

8:50am - Complete

Notes - Outstanding session though I am annoyed I woke up late.  Did quite a bit of mobility and soft tissue work last night, focusing on lacrosse ball release on various spots in the triceps, forearms, etc. to try and help my elbows out.  Elbows getting a heck of a lot of work these days, but it's good to build up some toughness with some reps, just looking to make sure I get enough recovery in.  On these snatches, jumping up to the 24kg, I really wanted to focus on a great hinge and let my hips do all the work.  No tugging with the arms, just guide the bell into lockout.  Snatching is really a lower body exercise first, you must get a good hinge and you must get your hips to supply the power.  Keep everything out of the low back, use those glutes.  I think my snatching technique has significantly improved the last couple of cycles as I have improved my hinge and really better understand that my arms have to be secondary to the lower half of the body in this movement.  I felt like getting in 10 sets of 6/6, same overall tonnage as last week with the 20kg, but obviously with the 24kg it's a different training effect.  I will likely need some extra recovery work and a couple of nights of good sleep will be important here.  As well as keeping up with the mobility and soft tissue work the next few days.  

9/19/15 Saturday September 19, 2015 (weighted pull-ups, push-ups, DB 32kg carries)

Writing this on Saturday night.  Got this done in the afternoon after an entire morning and early afternoon of soccer, coaching both of my kids' teams.  Tiring! This is going to be my next 7 weeks as well so I had better get used to it!  Not going to be the time to push training on the weekends.  Best to keep it short and sweet.

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, 2 (one less rep than last week)

Weighted pull-ups with a 12kg KB, 2, x 5 (same as last week, originally I was going to do 6 sets of 2 but decided early on not to push anything today)

12 reps total for weighted pull-ups, down one from last week)

10 push-ups

Break for a 15 minutes

DB 32kg farmer carries, 4 sets, about 90 seconds or more for each set (up one set from last week)

My left elbow was barking just a little bit on a few reps, so I wanted to lay back and not push.  Actually felt good on the farmer carries.  I have noted in my training logs that my elbows are getting some pretty consistent work between snatching, push-ups, swings, weighted pull-ups etc. so it's worth noting.  A bit of lacrosse ball and other mobility work is in order.  Not a huge deal but nonetheless something to focus on.  I think the barking is actually more coming from the L shoulder, that is usually the case.  Some focused recovery work will help.  Overall though, feeling great about things and it was nice to squeeze this into what was a very busy day honestly.

9/18/15 Friday September 18, 2015 (24kg DB CL, FSQ complex)

6:45am - belly breathing, OS resets, lacrosse ball work - 45 minutes (some extra lacrosse ball work)

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 - 24kgs DB CL, FSQ complex

Cossack stretches
16kg GSQ

3x:
16kg TGU, 1/1
20kg BU FSQ, 3/3

20 minutes complex:

24kgs DB CL 3, FSQ 3

13 total sets (up from 12 last week)

39 24kgs DB CL, 39 DB FSQ

8:20am - Complete

Notes - Very good session today and strong work. Good technique, and some improvement in density as I got one extra set in compared with last week.  Good progress, I am very pleased.  Good week of training. 

9/17/15 Thursday September 17, 2015 (24kg TGUs, SLDL)

6:20am - belly breathing, lacrosse ball 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 - 24kg  TGUs, SLDLs

2x:
24kg TGUs, 1/1
24kg SLDL, 3/3

7:30am - Complete

Notes - Feeling very good.  A little extra lacrosse ball work this morning on the quads, thoracic area, etc. which was helpful.  Mobility and a few get-ups and SLDLs with the 24kg.  Things are going well and my body seems to be recovery from each training session nicely.  Excited to hit the double 24kg CL and FSQ complex again tomorrow. Love that. 

9/16/15 Wednesday September 16, 2015 (2H SW ladder, push-ups)

7:00am - belly breathing, OS resets, lacrosse ball work, glute and ham work  - 40 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 - 2H SW ladder, push-ups

16kg TGU, 1/1

3x:
Glute raises, 5
Fire Hydrant, 3/3
48kg DL, 5

2H SW ladder superset push-ups:

2x:
28kg 10, 5 push-ups
32kg 10, 5 push-ups
36kg 10, 5 push-ups
32kg 10, 5 push-ups
28kg 10, 5 push-ups

up from using 24, 28, 32 kg last week

100 2H SW, 50 push-ups

8:30am - Complete

Notes - Great progression today, using heavier KBs, from last week.  Great combo for this training session in terms of a superset between 2H SW and push-ups.  Body feeling really good.  

9/15/15 Tuesday September 15, 2015 (24kg TGUs, SLDL)

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 - 24kg  TGUs, SLDLs

2x:
24kg TGUs, 1/1
24kg SLDL, 3/3

7:40am - Complete

Notes - Good stuff.  Quick day.  Good recovery from yesterday's training.

9/14/15 Monday September 14, 2015 (36kg 2H HSP, 20kg SN 9/9, x 8)

7:00am - belly breathing, OS resets, lacrosse ball work, hip, hamstring and groin stretches  - 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 - 36kg 2H Hike Swing Park (HSP) 3, 20kg SN 9/9,  x 8

16kg TGU, 1/1, x 3
16kg BUP, 1/1, x 3

8x:
36kg 2H HSP, 3
20kg SN, 9/9

24 36kg HSP (up from 32kg last week)
144 20kg SN (72 per arm) (up from 8/8 or 128 total last week)

8:30am - Complete

Notes - Man, I am really fired up about this training today.  Body felt really good this morning, pretty good night's sleep, but more importantly just continuing to improve and move through the nags and nits of the last few months.  Writing this on Monday night and damn if I did not feel literally great all day after this training session.   That hinge, the swing motion, is golden for me.  Back feels really good, glutes are strong, and things are just coming along here.  Was able to increase the weight on the heavy hike/swing/parks, to a 36kg, which felt very good.  Upped the snatch volume and technique felt very strong throughout, good grip, getting a nice deep hinge and letting that bell pop up into lockout. I really feel like my snatch technique is a hell of a lot better than it was before and this could be a number of reasons but not "chasing the clock" is a big one for me.  I do better with snatching when it's a clear emphasis on clean technique.  Oh I am sure I could benefit from density training etc. but for now with the focus on simply just getting strong, this is good.  Need to get some rest and recovery, I will say the one thing I want to be vigilant on is watching my elbows.  They are getting a lot of work each week.  Feel fine, no issues, but just something to watch. Keeping the shoulders healthy and continuing to work on the overhead position, and staying mobile each day, is really the key to the elbows I have found.  Starts with the shoulders.  

9/12/15 Saturday September 12, 2015 (weighted pull-ups, push-ups, DB 32kg carries)

Writing this on Sunday afternoon.  Got training done in the afternoon with my son which was fun.

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, x 5 (stronger reps than last week, took more rest between sets, took off the belt)

13 reps total for weighted pull-ups, same as last week

10 push-ups

Break for a 15 minutes

DB 32kg farmer carries, 3 sets, about 90 seconds or more for each set (roughly the same as last week)

Hour break

60 minute walk around Greenlake, including a couple of reps each leg for Pistol work which was good.

Solid session.  I was looking for improvement in the quality of the reps with the 12kg.  To help, I took off the belt between sets and took extra rest.  That certainly was a good move.  All in all, lots of good stuff.  Beautiful day to be outside and training.  

9/11/15 Friday September 11, 2015 (24kg DB CL, FSQ complex)

6:20am - belly breathing, OS resets, lacrosse ball work - 25 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 - 24kgs DB CL, FSQ complex

Glute raises, 5

3x:
16kg TGU, 1/1
20kg BU FSQ, 3/3

20 minutes complex:

24kgs DB CL 3, FSQ 3

12 total sets

36 24kgs DB CL, 36 DB FSQ

7:35am - Complete

Notes - Sweet training today.  Felt great.  Strong-ass work with great technique on the DB CL and DB FSQ.  Keeping elbows tight on the DB CL, sitting back on the FSQ, coming up strong out of the hole.   Writing this late afternoon, my R hamstring and quad are tight as hell, they just need some soft tissue release.  Will try to take a bit of a walk to reset things as well.  This is one of the harder training sessions I have done in terms of total volume, in quite some time, but it didn't "feel" hard.  Nice pace, getting 12 sets of the complex in 20 minutes I felt was good.  Guessing I will be a bit fatigued and sore from this.

9/10/15 Thursday September 10, 2015 (24kg 2H SW, TGUs)

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 - 24kg 2H SW, TGUs

2x:
24kg TGUs, 1/1
24kg 2H SW, 20

7:40am - Complete

Notes - Feeling alright.  Didn't sleep well last night at all.  Couldn't fall asleep, and kids woke me up several times. Not great.  Could use a really nice stretch out and mobility session.  

9/9/15 Wednesday September 9, 2015 (2H SW ladder, push-ups)

7:00am - belly breathing, OS resets, lacrosse ball work, glute and ham work  - 40 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 - 2H SW ladder, push-ups

16kg TGU, 1/1

3x:
Glute raises, 5
Fire Hydrant, 3/3
48kg DL, 5

2H SW ladder superset push-ups:

2x:
24kg 10, 5 push-ups
28kg 10, 5 push-ups
32kg 10, 5 push-ups
28kg 10, 5 push-ups
24kg 10, 5 push-ups

100 2H SW, 50 push-ups

8:30am - Complete

Notes - This was a very good training session.  Felt solid, these movements compliment each other so well.  Got a pretty nice pump actually in the chest from doing this many push-ups, which was cool.  I don't do a ton of horizontal chest training (i.e. don't bench anymore) and push-ups will always be a hell of a great exercise.  I don't like to push the numbers as I want to watch my elbows since they get a hell of a lot of work each week from KBs, pull-ups etc. but 50 is not an issue.  Great work set and a real nice training effect today. 

9/8/15 Tuesday September 8, 2015 (16kg TGU, SLDL)

6:35am - belly breathing, OS resets  - 30 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

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

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

7:40am - Complete

Notes - Writing this finally Wed night.  Was feeling pretty good Tuesday.  Moving well.  Wanted to go pretty light given that I had done a lot of training the day before, and in the afternoon, so a little less recovery time than I usually have. By the end of the day I was tight in my R side rhomboid on the back, which is not unusual for me particularly with snatching (old injury area, lots of strain from baseball).  Minor thing and I did a lot of lacrosse ball work last night and mobility and things really responded well, plus a good night's sleep helped. 

9/7/15 Monday September 7, 2015 (32kg 2H HSP, 20kg SN 8/8, x 8)

11:45am - belly breathing, OS resets, lacrosse ball work, hip, hamstring and groin stretches  - 60 minutes (lots of extra soft tissue work)

12:45pm - 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

Cossack stretches
Glute squeezes
Fire Hydrants

1:05pm- Training session - 32kg 2H Hike Swing Park (HSP) 3, 20kg SN 8/8,  x 8

16kg TGU, 1/1, x 3
16kg BUP, 1/1, x 3

8x:
32kg 2H HSP, 3
20kg SN, 8/8

24 32kg HSP
128 20kg SN (64 per arm)

1:45pm - Complete

2:30-4:00pm - 90 minute walk down to and around Greenlake

Notes - Crazy late night/morning for the holiday, out with friends, I had to sleep in real late to try and make up for it.  Pretty shocked that I felt ok for training, I took my time doing mobility work and getting warmed up. I have discovered some pretty great hip opening work through putting my double lacrosse ball "peanut" on the ground and moving my hip and quad over the balls, applying a pretty significant amount of pressure.  This is seemingly really releasing that area and also providing a little relief to the low back.  Starting a new cycle today, this went extremely well.  The swings with the 32kg and the snatches with the 20kg felt great.  Really good technique on the snatches, I am feeling good about snatching these days and its really a movement I enjoy tremendously.  Finished up a beautiful afternoon with an extra long walk down to and around Greenlake in absolutely perfect Seattle weather.  My back is feeling great, best it has in some time.  I think swings really help the low back and the brisk walking also is a great reset for the hips, pelvis, etc.  

9/5/15 Saturday September 5, 2015 (weighted pull-ups, push-ups, DB 32kg carries)

Writing this on Saturday night.  Got training done in the afternoon with the kids.  Had a huge day - took several hours in the morning cleaning up the outside of the house, had a picnic at the lake and kicked a soccer ball with the kids, did training, took them bowling, then out to dinner, then bed. Sheesh.

Hanging from rings

2 pull-ups (rings)
3 pull-ups
5 pull-ups

Weighted pull-ups, with an 8kg KB, 3

Weighted pull-ups with a 12kg KB, 2, x 5 (last reps on the last two sets were damn tough to get my chin over the rings)

13 reps total for weighted pull-ups, up from 10 last week

10 push-ups, normal width on legs
10 push-ups, legs and feet together
10 push-ups, lizard

Break for an hour

DB 32kg farmer carries, 3 sets, about 90 seconds or more for each set (up from DB 28 kgs last week)

This was pretty tough in some ways.  Very little rest on the pull-ups because we were at a busy station at Greenlake and I just didn't want to deal with a bunch of people that were around, so I hogged the equipment and went pretty much fast as hell, which is tough with this type of work.  Ideally I could take a walk between sets, take the belt off, etc. etc. but it is what it is.  I will say this, the body weight pull-ups to warm up were such a piece of cake I was almost laughing.  Doing a few weeks of weighted pull-ups has made my starting position for bodyweight so much easier - its like I am shooting up out of a canon.  So that's pretty dam cool.  Also to close today the DB 32kg farmers were excellent, felt like I had a really strong grip on the bells and this was really solid.  As I write this, I really feel the fatigue kicking in.  The last couple of reps on some of the weighted sets were way harder than I would like, and I probably had to dip into an energy reserve a bit to eke those out.  There's no reason at this point in my mind to increase reps or weight any further.  I need to spend a bit of time here with the 12kg and really getting this nailed down.

9/4/15 Friday September 4, 2015 (training with Kevin)

6:20am - Training with Kevin

Good session.  Did some mobility work, and we focused on a couple of new movements to target the abductors in particular which is part of the issue I have been having with the insertion to the L hamstring / low back and oblique tightness / discomfort.  We did "cossack" stretches and those were solid.  I will be incorporating those into either off-days or after training as a cool-down.

Did some TGUs, tightened up part of the movement in terms of not moving me feet too far inward with the bell overhead to to come up out of the getup into the kneeling position.  That and really pushing into the ground with the lead leg, to make pressure off the obliques and not make it a side-bend movement.  These tweaks were all positive and I think will help.  Kevin did mention he doesn't believe really heavy get-ups are every going to be a great movement for me, with some of the thoracic mobility limitations I have, etc. and he's probably right.  However I can keep working on these as mobility check-ins, a good test to see where I am on a particular day, etc. etc. with lighter bells.  I tend to agree with him.  Sometimes you just have to acknowledge that there are certain things you are better at that others. I can keep shoring up this weakness though.

We did some 48kg deadlifts to pattern that movement.  Then we did a lot of 2H SW with the 24kg, 28kg, and 32kg, in a ladder format up and down, intermixed with sets of push-ups.  I was really sweating by the end.  We also did a quick form check on the DB FSQ with 24kg bells, and got a good cue from Kevin in the bottom of the squat to make sure I am just a little bit more back on the heel, really pushing through the ground, pausing in that bottom position and coming up strong.  Good cues, those will help, but the FSQ is looking strong.  Also did a set of snatches with the 20kg bell, to show Kevin the snatch.  Need to keep working on total lockout on the L side, not a surprise, but in general things looking very good, just need to keep snatching and just getting reps in.

Next training cycle will be more ballistic in nature, 48kg deadlifts, lot of swings, keeping some squats, snatching with the 20kg.  Bodyweight work with push-ups, and on the weekends, keeping a focus on building up the weighted pull-ups.  Looking forward to it.

7:30am - End

9/3/15 Thursday September 3, 2015 (24kg 2H SW, TGUs)

6:35am - belly breathing, OS resets  - 30 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 - 24kg 2H SW, TGUs

24kg 2H SW, 10, x 5

24kg TGUs, 1/1, x 2

7:30am - Complete

Notes - Good day.  Feeling good.  Flew to Spokane and back for the day after this morning training, little tight in the L hip etc. which is not a surprise as sitting for prolonged periods just sucks.  But all in all, not bad, moving forward positively I believe. 

9/2/15 Wednesday September 2, 2015 (TT complex DB 24kgs)

7:30am - belly breathing, OS resets, lacrosse ball work, glute and ham work  - 35 minutes

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

8:20am- Training session - Total tension complex with DB 24kgs

16kg TGU, 1

2x:
48kg DL, 10
SL glute raise, 5/5

8x:
DB 24kgs CL, 2, PR 1, FSQ 3

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

DB 24kg SW, 5, x 2

8:45am - Complete

Notes - Very cool day.  Getting back to doing a complex with DB 24kg bells - fucking sweet.  Yes.  I am really seeing improved technique on all my lifts, it's been a big focus getting away from trying to go heavy all the time and working through these injuries / body stuff the last several months.  My cleans were better, presses better, good squats.  This was not hard, which is a good sign.  I ended with some double bell swings because for some reason I just wanted to try them, it's been literally 3 months I think or more since I did double bell swings with any size bell, let along 24s.  These felt awesome.  Short rep sets, really focusing on power, hip extension, floating the bell, etc.  Excited to get some recovery time in here over the next 48 hrs and then train with Kevin Friday morning. 

9/1/15 Tuesday September 1, 2015 (24kg 2H SW)

7:00am - belly breathing, OS resets  - 15 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 2H SW

24kg 2H SW, 10, x 5

24kg TGUs, 1/1

7:40am - Complete

Notes - Well this came a little out of the blue.  Was feeling pretty damn tight yesterday and the low back / oblique / hip on the left side was acting up, I think from the deep tissue massage on Sunday afternoon but you just never know.  Woke up feeling good this morning, quick OS reset work, and then did some swings and a couple of getups.  Pretty nice to see the improvement.