Writing this on Saturday evening after a very busy day with my kids coaching soccer.
Found 20 minutes in the late afternoon at about 5:30pm at the house to bang out a quick session, after working in my yard for a couple of hours.
Primal move warm-up (feeling very good)
5x superset:
2H SW 24kg, 20
5 push-ups
Total of 100 2H SW 24kg, 25 push-ups
24kg TGUs to windmill position, 1/1, x 2
TGUs with the 24kg felt awesome, it has honestly been a long time since I did a TGU with a 24kg and I think I can get back to that now. Lockout in the windmill position was excellent. This is really good.
Saturday, October 31, 2015
Friday, October 30, 2015
10/30/15 Friday October 30, 2015 (20kg CL/PR ladders, 32kg 2H SW,. 20kg 1H SW)
8:45am - belly breathing, OS resets, Primal Move practice, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall - 45 minutes
9:30am - 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)
9:30am - 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
2x:
Glute raises, 5
49kg DL, 5
16kg half TGU, 1/1
16kg TK PR, 5/5, x 2
20kg CL/PR, 1/1, 2/2, 3/3 x 3
18 CL, 18 PR each arm (medium day, up from 1/1 last week)
12 minutes:
32kg 2H SW, go until form degrades, rest
20kg 1H SW, go until form degrades, including hand switches, rest
Didn't count reps, but this went very well.
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:45am- Training session - 20kg CL/PR ladders, 32kg 2H SW2x:
Glute raises, 5
49kg DL, 5
16kg half TGU, 1/1
16kg TK PR, 5/5, x 2
20kg CL/PR, 1/1, 2/2, 3/3 x 3
18 CL, 18 PR each arm (medium day, up from 1/1 last week)
12 minutes:
32kg 2H SW, go until form degrades, rest
20kg 1H SW, go until form degrades, including hand switches, rest
Didn't count reps, but this went very well.
10:15am - Complete
Notes - Awesome. Conclusion of an excellent training week. This is really going well for me. Need to talk to Kevin about how to keep progressing using the same movements, 1 arm press and the swing, into next week. Question is to either stay with the 20kg for pressing and add ladders, or go up a bell. The 20kg is feeling damn light at this piont.
Notes - Awesome. Conclusion of an excellent training week. This is really going well for me. Need to talk to Kevin about how to keep progressing using the same movements, 1 arm press and the swing, into next week. Question is to either stay with the 20kg for pressing and add ladders, or go up a bell. The 20kg is feeling damn light at this piont.
Thursday, October 29, 2015
10/29/15 Thursday October 29, 2015 (16kg TGUs, 24kg 2H SW)
6:50am - belly breathing, OS resets, Primal Move practice, lacrosse ball release - 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)
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
16kg TGUs, 1/1, x 2
24kg 2H SW, 10, x 5
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
7:35am- Training session - 16kg TGUs, 24kg 2H SWquadruped shoulder rotations against the wall
16kg TGUs, 1/1, x 2
24kg 2H SW, 10, x 5
7:50am - Complete
Notes - Easy, quick, feeling good. Nice.
Notes - Easy, quick, feeling good. Nice.
Wednesday, October 28, 2015
10/28/15 Wednesday October 28, 2015 (20kg CL/PR ladders, 32kg 2H SW)
8:15am - belly breathing, OS resets, Primal Move practice, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall - 60 minutes
9:15am - 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)
9:15am - 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
2x:
Glute raises, 5
49kg DL, 5
16kg half TGU, 1/1
20kg TK PR, 3/3, x 2
20kg CL/PR, 1/1, 2/2, x 3
9 CL, 9 PR each arm (light day, up from 1/1 last week)
15 minutes:
32kg 2H SW, go until form degrades, rest
Didn't count reps, but it was tough, I pushed the bell speed on each set pretty hard. I did take some fairly long rests, but that allowed me to keep the bell speed very high on every rep.
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:30am- Training session - 20kg CL/PR ladders, 32kg 2H SW2x:
Glute raises, 5
49kg DL, 5
16kg half TGU, 1/1
20kg TK PR, 3/3, x 2
20kg CL/PR, 1/1, 2/2, x 3
9 CL, 9 PR each arm (light day, up from 1/1 last week)
15 minutes:
32kg 2H SW, go until form degrades, rest
Didn't count reps, but it was tough, I pushed the bell speed on each set pretty hard. I did take some fairly long rests, but that allowed me to keep the bell speed very high on every rep.
10:00am - Complete
Notes - Very good day, particularly swinging the 32kg. I like where things are going. Definitely working through some real tight muscles on the R side in the trap, mid back and lat, as well as bicep, but it's ok. I just need to keep working mobility. I know that 1 arm presses in the past have somewhat led to this pattern, where the R side tightens up a bit, not totally sure why, but it's very manageable and to me just a sign that things are changing and moving around. I am really pleased with the power I am generating with my swing practice, it's very good. I think that is helping my glutes and low back a lot, with other added benefits to the whole body. It's really a mistake for me to get too far away from making sure I am consistently incorporating some swing practice into my training. It's that good for me.
Notes - Very good day, particularly swinging the 32kg. I like where things are going. Definitely working through some real tight muscles on the R side in the trap, mid back and lat, as well as bicep, but it's ok. I just need to keep working mobility. I know that 1 arm presses in the past have somewhat led to this pattern, where the R side tightens up a bit, not totally sure why, but it's very manageable and to me just a sign that things are changing and moving around. I am really pleased with the power I am generating with my swing practice, it's very good. I think that is helping my glutes and low back a lot, with other added benefits to the whole body. It's really a mistake for me to get too far away from making sure I am consistently incorporating some swing practice into my training. It's that good for me.
10/27/15 Tuesday October 27, 2015 (16kg TGUs, 16kg SLDLs)
7:00am - belly breathing, OS resets, Primal Move practice, lacrosse ball release - 30 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)
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
2x:
16kg TGUs, 1/1
16kg SLDLs, 3/3
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
7:45am- Training session - 16kg TGUs, 16kg SL DLsquadruped shoulder rotations against the wall
2x:
16kg TGUs, 1/1
16kg SLDLs, 3/3
7:50am - Complete
Notes - Solid progress. Feeling way off on my sleeping schedule, but otherwise, body has been responding well. I am particularly pleased with how my L hip /oblique / TFL has been responding to the various soft tissue treatments. This is outstanding.
Notes - Solid progress. Feeling way off on my sleeping schedule, but otherwise, body has been responding well. I am particularly pleased with how my L hip /oblique / TFL has been responding to the various soft tissue treatments. This is outstanding.
Monday, October 26, 2015
10/26/15 Monday October 26, 2015 (20kg CL/PR ladders, 20kg 1H SW / 28kg 2H SW)
7:15am - belly breathing, OS resets, Primal Move practice, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall - 45 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)
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
2x:
Glute raises, 5
49kg DL, 5
16kg half TGU, 1/1
16kg TK PR, 5/5, x 2
20kg CL/PR, 1/1, 2/2, 3/3, 4/4, x 3
30 CL, 30 PR each arm (up from 1/1 2/2 3/3 last week)
10 minutes:
28kg 2H SW, go until form degrades, rest
20kg 1H SW, do some straight sets on each arm, and then do some alternating reps (H2H) until form degrades, rest
Didn't count reps, but it was tough, I pushed the bell speed on each set pretty hard
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:15am- Training session - 20kg CL/PR ladders, 20kg 1H SW / 28kg 2H SW2x:
Glute raises, 5
49kg DL, 5
16kg half TGU, 1/1
16kg TK PR, 5/5, x 2
20kg CL/PR, 1/1, 2/2, 3/3, 4/4, x 3
30 CL, 30 PR each arm (up from 1/1 2/2 3/3 last week)
10 minutes:
28kg 2H SW, go until form degrades, rest
20kg 1H SW, do some straight sets on each arm, and then do some alternating reps (H2H) until form degrades, rest
Didn't count reps, but it was tough, I pushed the bell speed on each set pretty hard
8:55am - Complete
4:30pm - Kinetics appt
Notes - Great training day. Body is feeling good all around. Definitely had some tightness in the R front trap and bicep, I suspect from the push-ups and 2H heavy SW on Saturday, though this has simply been tight lately. Things are moving around. The L shoulder continues to improve, as does the L elbow. Lockout is significantly improving. I can really tell a difference with the get-ups and a few other movements. It's almost like the issues have slid a bit over to the R side from the L side, though there is absolutely no pain at all, it's more just tightness and really having to work on mobilization etc. But honestly this is good stuff and I think my body is responding well to a simply focus on single bell pressing and then doing a variety of different swings. I am gaining some confidence getting in some reps with the press, in terms of honing technique, being efficent and powerful with the clean to set up the press, etc. It's all good stuff. I also received some good news today that I don't have to work in New Jersey next week as I was planning, so I can keep running this cycle uninterrupted and hopefully continuing to move the ball forward.
4:30pm - Kinetics appt
Notes - Great training day. Body is feeling good all around. Definitely had some tightness in the R front trap and bicep, I suspect from the push-ups and 2H heavy SW on Saturday, though this has simply been tight lately. Things are moving around. The L shoulder continues to improve, as does the L elbow. Lockout is significantly improving. I can really tell a difference with the get-ups and a few other movements. It's almost like the issues have slid a bit over to the R side from the L side, though there is absolutely no pain at all, it's more just tightness and really having to work on mobilization etc. But honestly this is good stuff and I think my body is responding well to a simply focus on single bell pressing and then doing a variety of different swings. I am gaining some confidence getting in some reps with the press, in terms of honing technique, being efficent and powerful with the clean to set up the press, etc. It's all good stuff. I also received some good news today that I don't have to work in New Jersey next week as I was planning, so I can keep running this cycle uninterrupted and hopefully continuing to move the ball forward.
Saturday, October 24, 2015
10/24/15 Saturday October 24, 2015 (24kg / 32kg 2H SW + push-ups)
Writing this on Saturday evening after a very busy day with my kids.
Found 20 minutes in the late afternoon at about 4:20pm at the house to bang out a quick session. Not having pull-ups in the arsenal right now means some flexibility and I didn't have to make it down to to the lake to get the training in (though we were down there several times today anyway).
24kg Gsq, 5
5x superset:
2H SW 24kg, 10
5 push-ups
2H SW 32kg, 10
Total of 50 2H SW 24kg, 25 push-ups, 50 2H SW 32kg
This felt very solid. Need to get some decent mobility work in this evening.
Found 20 minutes in the late afternoon at about 4:20pm at the house to bang out a quick session. Not having pull-ups in the arsenal right now means some flexibility and I didn't have to make it down to to the lake to get the training in (though we were down there several times today anyway).
24kg Gsq, 5
5x superset:
2H SW 24kg, 10
5 push-ups
2H SW 32kg, 10
Total of 50 2H SW 24kg, 25 push-ups, 50 2H SW 32kg
This felt very solid. Need to get some decent mobility work in this evening.
Friday, October 23, 2015
10/23/15 Friday October 23, 2015 (20kg CL/PR ladders, 28kg 2H SW)
7:20am - belly breathing, OS resets, Primal Move practice, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall - 25 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)
7:45am - 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
2x:
16kg half TGU, 1/1
16kg TK PR, 5/5, x 2
20kg CL/PR, 1/1, 2/2, x 3
9 CL, 9 PR each arm
5 minutes:
28kg 2H SW, go until form degrades, rest, do it again
Didn't count reps, probably about 60 reps or so, maybe more.
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:00am - Training session - 20kg CL/PR ladders, 28kg 2H SW2x:
16kg half TGU, 1/1
16kg TK PR, 5/5, x 2
20kg CL/PR, 1/1, 2/2, x 3
9 CL, 9 PR each arm
5 minutes:
28kg 2H SW, go until form degrades, rest, do it again
Didn't count reps, probably about 60 reps or so, maybe more.
8:30am - Complete
9:00am - Acupuncture appt
10:30am - Chiro appt
Notes - Back from NYC, good training day all things considered. Decent night's sleep, left shoulder continues to improve, and desipite all of the traveling and sitting I had to do this week, low back feels ok. No issues at all during training. Got another acupuncture appointment done today and chiro too, just trying to really stay up on the recovery methods particularly in the face of travel commitments. Feeling solid going into the weekend. A few push-ups and 2H 32kg swings tomorrow.
9:00am - Acupuncture appt
10:30am - Chiro appt
Notes - Back from NYC, good training day all things considered. Decent night's sleep, left shoulder continues to improve, and desipite all of the traveling and sitting I had to do this week, low back feels ok. No issues at all during training. Got another acupuncture appointment done today and chiro too, just trying to really stay up on the recovery methods particularly in the face of travel commitments. Feeling solid going into the weekend. A few push-ups and 2H 32kg swings tomorrow.
Wednesday, October 21, 2015
10/21/15 Wednesday October 21, 2015 (walk in NYC)
5:30 - 7:00pm - Took a 90 minute walk in Manhattan, walking from my hotel at the Waldorf Astoria near 50th and Park Avenue down through mid down, Times Square etc. It was awesome. I was feeling tight all day and this walk was excellent just to unwind and get out and see the city. Walking is a great, great thing for the body.
Tuesday, October 20, 2015
10/20/15 Tuesday October 20, 2015 (20kg CL/PR ladders, 24kg 2H SW)
7:30am - belly breathing, OS resets - 15 minutes
7:45am - break
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)
7:45am - break
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
16kg half TGU, 1/1, x 2
20kg TK PR, 3/3, x 2
20kg CL/PR, 1/1, x 3
4 minutes:
24kg 2H SW, go until form degrades, rest, do it again
Probably got in about 60 very hard style reps in 4 minutes - was pressed for time
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:45am- Training session - 20kg CL/PR ladders, 24kg 2H SW16kg half TGU, 1/1, x 2
20kg TK PR, 3/3, x 2
20kg CL/PR, 1/1, x 3
4 minutes:
24kg 2H SW, go until form degrades, rest, do it again
Probably got in about 60 very hard style reps in 4 minutes - was pressed for time
9:00am - Complete
Notes - Very quick day, light day in the cycle, and had to move it up to Tuesday from what would have been Wednesday since I flew to NYC later this morning. Been a long one. Pretty tight from flying, I expected that, going to try and get up in the morning and just go walking around my hotel which is right on Park Ave in the thick of Manhattan. Hoping the heartbeat of the city can breath some life into my steps:)
Notes - Very quick day, light day in the cycle, and had to move it up to Tuesday from what would have been Wednesday since I flew to NYC later this morning. Been a long one. Pretty tight from flying, I expected that, going to try and get up in the morning and just go walking around my hotel which is right on Park Ave in the thick of Manhattan. Hoping the heartbeat of the city can breath some life into my steps:)
10/19/15 Monday October 19, 2015 (20kg CL/PR ladders, 28kg 2H SW)
7:45am - belly breathing, OS resets, Primal Move practice, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall - 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)
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
2x:
16kg half TGU, 1/1
16kg TK PR, 5/5, x 2
20kg CL/PR, 1/1, 2/2, 3/3, x 3
I screwed up and didn't clean after every press for the first set and a half. I made up for that by doing 2 cleans to every press for the rest of the 2nd set and the final 3rd set:)
18 CL, 18 PR each arm
10 minutes:
28kg 2H SW, go until form degrades, rest, do it again
Didn't count reps
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:45am- Training session - 20kg CL/PR ladders, 28kg 2H SW2x:
16kg half TGU, 1/1
16kg TK PR, 5/5, x 2
20kg CL/PR, 1/1, 2/2, 3/3, x 3
I screwed up and didn't clean after every press for the first set and a half. I made up for that by doing 2 cleans to every press for the rest of the 2nd set and the final 3rd set:)
18 CL, 18 PR each arm
10 minutes:
28kg 2H SW, go until form degrades, rest, do it again
Didn't count reps
9:30am - Complete
10:30am - Chiro appt
4:30pm - Kinetics appt
Notes - Kind of a crazy day. The training was very good, felt great, I like this new plan on this cycle to basically just focus on 1 arm presses with cleans, and swings of different varieties. I think this is going to work well. My overhead position was clearly, tangibly better today and I am really encouraged. Really working the 1/2 TGU, focusing on form, this is good right now. Worked in some primal move in the warmup, a good mix of movements there. Presses felt very good today. I also had a chiropractic adjustment later in the morning, really trying to get some good time in with recovery methods and really focus on my health. Did a kinetics appt in the afternoon as well. A lot of soft tissue and recovery work lately, but I have to go to NYC tomorrow, long plane ride, another one back Thursday, so doing all of this makes sense.
10:30am - Chiro appt
4:30pm - Kinetics appt
Notes - Kind of a crazy day. The training was very good, felt great, I like this new plan on this cycle to basically just focus on 1 arm presses with cleans, and swings of different varieties. I think this is going to work well. My overhead position was clearly, tangibly better today and I am really encouraged. Really working the 1/2 TGU, focusing on form, this is good right now. Worked in some primal move in the warmup, a good mix of movements there. Presses felt very good today. I also had a chiropractic adjustment later in the morning, really trying to get some good time in with recovery methods and really focus on my health. Did a kinetics appt in the afternoon as well. A lot of soft tissue and recovery work lately, but I have to go to NYC tomorrow, long plane ride, another one back Thursday, so doing all of this makes sense.
Sunday, October 18, 2015
10/17/15 Saturday October 17, 2015 (DB 16kg SW, DB 16kg Farmers)
Writing this on Sunday evening after spending the weekend in Portland for my 20th high school reunion. It was one hell of a time and I am so glad I went. 20 years, class of 1995. That's unbelievable. So many things have happened in my life since then but at the same time seeing my classmates, it was like I was a senior in high school yesterday with my entire life ahead of me. Crazy stuff.
I did some training on Saturday morning at my parent's house. Very low key, with a focus on mobility work. Dropping pull-ups for some time now and working on other things.
45 minutes of mobility work, OS resets, primal move, halos, arm bars, get-ups with a 16kg.
16kgs DB SW, 10 minutes
Did sets of 10, probably about 10, so 100 reps. First time I have done doubles in some time. Felt good except for my TFL on the left side was acting up a bit due to the wide stance. I now know more about the TFL after receiving a massage today when I got back from my trip, and we worked on this a bunch. It's a primary cause of the issues I have been working through. So I am thinking probably no double bell swings for now, stay away from a wide stance, will just go with single bell swings (1H and 2H). The narrower stance for single bell pressing is also going to work well. I think that's the plane to work at this point and I will re test double bells in a week or two weeks.
16kgs farmer carries, about 3 minutes, x 2
Great weekend overall. After the massage, noting again that the elbow stuff is really clearing up which is extremely encouraging. Basically wasn't an issue the entire week. Really happy about that.
I did some training on Saturday morning at my parent's house. Very low key, with a focus on mobility work. Dropping pull-ups for some time now and working on other things.
45 minutes of mobility work, OS resets, primal move, halos, arm bars, get-ups with a 16kg.
16kgs DB SW, 10 minutes
Did sets of 10, probably about 10, so 100 reps. First time I have done doubles in some time. Felt good except for my TFL on the left side was acting up a bit due to the wide stance. I now know more about the TFL after receiving a massage today when I got back from my trip, and we worked on this a bunch. It's a primary cause of the issues I have been working through. So I am thinking probably no double bell swings for now, stay away from a wide stance, will just go with single bell swings (1H and 2H). The narrower stance for single bell pressing is also going to work well. I think that's the plane to work at this point and I will re test double bells in a week or two weeks.
16kgs farmer carries, about 3 minutes, x 2
Great weekend overall. After the massage, noting again that the elbow stuff is really clearing up which is extremely encouraging. Basically wasn't an issue the entire week. Really happy about that.
Friday, October 16, 2015
10/16/15 Friday October 16, 2015 (training with Kevin)
6:00am - Training with Kevin
Great session today. Kevin had been thinking about things to work on around some of the mobility issues I have been having with the L arm overhead and the L hip / oblique stuff. He came up with the very solid ideas of the following
Primal movement work for prep
Light TGUs but only a half get-up, stopping before kneeling position as that is not doing any good on the L side since I am not locking out well. Put in some bridging on the way up to open up the hips, and just really focus on each position in the half get-up to the hand, get a great lock-out on the hand.
1 arm clean and press ladders, to get time in the overhead position but in a controlled manner
Swing variations, 1H, 2H, alternating, double bell, etc. etc.
Perhaps some squatting on the weekend just to keep the squat pattern but it won't be a focus
We basically worked on all of the above except for squatting, primarily using a 20kg bell and that's where I will start. I was shocked frankly at some of the improvements in my L overhead during this session. Pressing felt very good and I was getting a great lockout, so ironically, pressing I think will actually help this situation as long as the reps are low and very controlled.
I am quite encouraged here.
7:15am - Finish
10:30am - Do just a bit more work after getting home, just to pattern a little more pressing.
2x:
20kg CL, PR, 1, 2, 3 each arm
12 reps L / 12 reps right
10 minutes:
24kg 2H SW, swing until form may degrade, stop, rest, do it again (not counting reps, quality technique
Good stuff excited to head to Portland for my 20th HS reunion this weekend!
Great session today. Kevin had been thinking about things to work on around some of the mobility issues I have been having with the L arm overhead and the L hip / oblique stuff. He came up with the very solid ideas of the following
Primal movement work for prep
Light TGUs but only a half get-up, stopping before kneeling position as that is not doing any good on the L side since I am not locking out well. Put in some bridging on the way up to open up the hips, and just really focus on each position in the half get-up to the hand, get a great lock-out on the hand.
1 arm clean and press ladders, to get time in the overhead position but in a controlled manner
Swing variations, 1H, 2H, alternating, double bell, etc. etc.
Perhaps some squatting on the weekend just to keep the squat pattern but it won't be a focus
We basically worked on all of the above except for squatting, primarily using a 20kg bell and that's where I will start. I was shocked frankly at some of the improvements in my L overhead during this session. Pressing felt very good and I was getting a great lockout, so ironically, pressing I think will actually help this situation as long as the reps are low and very controlled.
I am quite encouraged here.
7:15am - Finish
10:30am - Do just a bit more work after getting home, just to pattern a little more pressing.
2x:
20kg CL, PR, 1, 2, 3 each arm
12 reps L / 12 reps right
10 minutes:
24kg 2H SW, swing until form may degrade, stop, rest, do it again (not counting reps, quality technique
Good stuff excited to head to Portland for my 20th HS reunion this weekend!
Thursday, October 15, 2015
10/15/15 Thursday October 15, 2015 (16kg TGUs,24kg 2H SW)
9:30am - belly breathing, OS resets, lacrosse ball release - 25 minutes
9:55am - 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)
9:55am - 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
3x:
16kg TGUs, 1/1
24kg 2H SW, 10, x 2
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
10:10am- Training session - 16kg TGUs, 24kg 2H SWquadruped shoulder rotations against the wall
3x:
16kg TGUs, 1/1
24kg 2H SW, 10, x 2
10:30am - Complete
Notes - Felt ok today. L elbow continues to improve. Low back /oblique stuff on the L side is not great but I have some treatments tomorrow, so will just try to keep moving forward.
Notes - Felt ok today. L elbow continues to improve. Low back /oblique stuff on the L side is not great but I have some treatments tomorrow, so will just try to keep moving forward.
Wednesday, October 14, 2015
10/14/15 Wednesday October 14, 2015 (Spokane, coaching soccer)
I flew to Spokane late on Tuesday evening, plane delayed on the tarmac in Seattle, then we had to get out and switch planes. Went to bed after 1pm, certainly not great. Tried to do various mobility movements before bed, particularly really trying to target the hamstrings which are way tight, as are hips, that is clearly the culprit before with the left hip stuff and am sure it is again. Squatting on Monday and Tuesday, in the hindsight, maybe not the greatest idea ever as I am probably just slowing getting used to squatting again. With that said, very surprised today that my body seemed to be bouncing back throughout the day and felt good for soccer practices for my kids from 5-7pm, moving around well, that was very nice to experience. Also, since Monday morning, the stuff with the left shoulder / bicep and elbow on the L side has significantly dissipated. I would say as per my earlier training notes, pull-ups really are exacerbating those issues right now so I think I was on point to avoid them for now and keep working on getting this stuff sorted, will add them back in very, very slowly later. Good to see that KB 2H SW, cleans, and FSQ don't seem to really be causing any issues with that stuff, so that is encouraging. Was thinking some bottoms up work with single or double reps, lighter weights, might be a nice option to try a bit. More hamstring work planned tonight before bed. In any event, nice to see some improvement today. I probably just need some damn rest. We filed the Costco annual audit report on Tuesday with the SEC and its been a pretty crazy six week sprint to the finish.
Tuesday, October 13, 2015
10/13/15 Tuesday October 13, 2015 (DB 20kgs FSQ, 24kg 2H SW)
6:15am - belly breathing, OS resets, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall - 30 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)
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
2x:
16kg TGU, 1/1
Hip extensions, 5
48kg DL, 5
5x:
24kg 2H SW, 10, x 2
DB 24kg FSQ, 5
100 total 24kg 2H SW
25 DB 20kgs FSQ
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am - Break
8:45am- Training session - DB 20kgs FSQ, 24kg 2H SW7:45am - Break
2x:
16kg TGU, 1/1
Hip extensions, 5
48kg DL, 5
5x:
24kg 2H SW, 10, x 2
DB 24kg FSQ, 5
100 total 24kg 2H SW
25 DB 20kgs FSQ
9:15am - Complete
Notes - Decided to train since I am flying to Spokane late tonight, interviewing candidates at Gonzaga tomorrow, and then coaching two soccer practices back in Seattle Wed evening. Thought I would not feel like getting in training late Wed night. Dropped the load on both the FSQ and the 2H SW but frankly standing here late in the evening, not feeling great. L hip, oblique, low back stuff is back. Need a few rest days and I have several soft tissue appointments / chiro set up for later this week when I am back. Super, super frustrating. There is a lot of stuff I really need to get sorted out health-wise it seems.
Notes - Decided to train since I am flying to Spokane late tonight, interviewing candidates at Gonzaga tomorrow, and then coaching two soccer practices back in Seattle Wed evening. Thought I would not feel like getting in training late Wed night. Dropped the load on both the FSQ and the 2H SW but frankly standing here late in the evening, not feeling great. L hip, oblique, low back stuff is back. Need a few rest days and I have several soft tissue appointments / chiro set up for later this week when I am back. Super, super frustrating. There is a lot of stuff I really need to get sorted out health-wise it seems.
Monday, October 12, 2015
10/12/15 Monday October 12, 2015 (DB 24kgs FSQ, 28kg 2H SW)
7:15am - belly breathing, OS resets, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall - 45 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)
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
2x:
16kg TGU, 1/1
Hip extensions, 5
48kg DL, 5
5x:
28kg 2H SW, 10
DB 24kg FSQ, 1, 2, 3
28kg 2H SW, 10
60 total 28kg 2H SW
30 DB 24kgs FSQ
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:15am- Training session - DB 24kgs FSQ, 28kg 2H SW2x:
16kg TGU, 1/1
Hip extensions, 5
48kg DL, 5
5x:
28kg 2H SW, 10
DB 24kg FSQ, 1, 2, 3
28kg 2H SW, 10
60 total 28kg 2H SW
30 DB 24kgs FSQ
8:55am - Complete
Notes - Well I learned one thing from Saturday's training at the lake - pull-ups are out for awhile. Too much tension right now on my L bicep due to the elbow issues (which really is a shoulder issue as I know). Things acted up Saturday night and continued to Monday morning, though getting better through that time. It's a movement I really love, and I have been training it very well for quite some time. Sometimes you have to know when to say when though and now is that time. I will focus Saturdays on walking, heavier 2H SW but not for high reps, and some push-ups. Lower lats should get decent work with the heavy 2H SW versus doing pull-ups. I will come back to pull-ups sometime down the line after I have fully sorted out these L shoulder issues. I am starting to really appreciate concept of "do what you can" and not worry about things that are not feeling good at the time. I mean hell for now pressing, snatching, and it looks like pull-ups are not great while I work out these issues, but I can do other things. The 2H SW is working well right now. DB FSQ were good today, though as I write this late this evening, I am pretty sore and things are acting up a bit. Will need some decent recovery time it seems.
Notes - Well I learned one thing from Saturday's training at the lake - pull-ups are out for awhile. Too much tension right now on my L bicep due to the elbow issues (which really is a shoulder issue as I know). Things acted up Saturday night and continued to Monday morning, though getting better through that time. It's a movement I really love, and I have been training it very well for quite some time. Sometimes you have to know when to say when though and now is that time. I will focus Saturdays on walking, heavier 2H SW but not for high reps, and some push-ups. Lower lats should get decent work with the heavy 2H SW versus doing pull-ups. I will come back to pull-ups sometime down the line after I have fully sorted out these L shoulder issues. I am starting to really appreciate concept of "do what you can" and not worry about things that are not feeling good at the time. I mean hell for now pressing, snatching, and it looks like pull-ups are not great while I work out these issues, but I can do other things. The 2H SW is working well right now. DB FSQ were good today, though as I write this late this evening, I am pretty sore and things are acting up a bit. Will need some decent recovery time it seems.
Saturday, October 10, 2015
10/10/15 Saturday October 10, 2015 (pull-ups, push-ups, 24 / 32kg 2H SW)
Writing this on Saturday night. Got this done in the very late afternoon after dropping the kids off for a birthday party.
quadruped shoulder rotations against the wall
Hanging from rings
7 pull-ups (rings)
5 push-ups
6 pull-ups
5 push-ups
5 pull-ups
5 push-ups
5 pull-ups
5 push-ups
4 pull-ups
5 push-ups
27 pull-ups, up one from last week
25 push-ups
pistols, 3 each leg
45 minute break
24kg 2H SW, 10, x 3
32kg 2H SW, 10, x 5
24kg 2H SW, 10, x 2
100 total 2H SW, 24kg 50, 32kg 50
quadruped shoulder rotations against the wall
Notes - This was really good. Body is doing well, shoulders are really responding to some of these mobility drills, I am just trying to hit them multiple times per day. Everything felt very strong. Can't go to the complete top range at the height of the pull-up as my L elbow starts to light up, and didn't push it. Just enough to get the chin to the rings. With that said, these were my best form in terms of pull-ups and I think I will drop the reps at the top range and not start with more than a top rep set of 5, just really working the movement. Will keep working on that left shoulder and elbow but there absolutely has been good progress. I am very encouraged by the latter part of this week.
quadruped shoulder rotations against the wall
Hanging from rings
7 pull-ups (rings)
5 push-ups
6 pull-ups
5 push-ups
5 pull-ups
5 push-ups
5 pull-ups
5 push-ups
4 pull-ups
5 push-ups
27 pull-ups, up one from last week
25 push-ups
pistols, 3 each leg
45 minute break
24kg 2H SW, 10, x 3
32kg 2H SW, 10, x 5
24kg 2H SW, 10, x 2
100 total 2H SW, 24kg 50, 32kg 50
quadruped shoulder rotations against the wall
Notes - This was really good. Body is doing well, shoulders are really responding to some of these mobility drills, I am just trying to hit them multiple times per day. Everything felt very strong. Can't go to the complete top range at the height of the pull-up as my L elbow starts to light up, and didn't push it. Just enough to get the chin to the rings. With that said, these were my best form in terms of pull-ups and I think I will drop the reps at the top range and not start with more than a top rep set of 5, just really working the movement. Will keep working on that left shoulder and elbow but there absolutely has been good progress. I am very encouraged by the latter part of this week.
Friday, October 9, 2015
10/9/15 Friday October 9, 2015 (24kg 2H SW / DB 20kg FSQ complex)
6:30am - belly breathing, OS resets, lacrosse ball release, quadruped shoulder rotations against the wall - 30 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)
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
2x:
16kg TGU, 1/1
48kg DL, 5
3x:
24kg 2H SW, 10
DB 20kg FSQ, 3
24kg 2H SW, 10
DB 20kg FSQ, 5
24kg 2H SW, 10
DB 20kg FSQ, 7
24kg 2H SW, 10
100 24kg 2H SW (50 28kg 2H SW Wed)
45 DB 20kg FSQ (up from 30 DB 20kg FSQ Wed)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:15am- Training session - DB 20kg FSQ and 24kg 2H SW complex2x:
16kg TGU, 1/1
48kg DL, 5
3x:
24kg 2H SW, 10
DB 20kg FSQ, 3
24kg 2H SW, 10
DB 20kg FSQ, 5
24kg 2H SW, 10
DB 20kg FSQ, 7
24kg 2H SW, 10
100 24kg 2H SW (50 28kg 2H SW Wed)
45 DB 20kg FSQ (up from 30 DB 20kg FSQ Wed)
7:40am - Complete
7:45-8:30am - Kinetics appt
Notes - This was an outstanding day, best I have enjoyed in several weeks and I am very appreciative. The work at Kinetics this week really helped open up my shoulders in a major way, I am nearly shocked at the improvement and so was the Kinetic staff today. I guess I just was very locked up. In any event, great training session, everything very strong today. I can tell a real difference in my shoulders doing halos and light get-ups and this quite encouraging. Going to stay focused on these prehab / rehab drills. Looking to just stay with 2H SW and DB FSQ next week, not evening going to mess around with it. Going to start Monday with 2, 3, 5 ladders for reps with the DB 24kgs and see how that feels. After this week, should feel pretty good I think.
7:45-8:30am - Kinetics appt
Notes - This was an outstanding day, best I have enjoyed in several weeks and I am very appreciative. The work at Kinetics this week really helped open up my shoulders in a major way, I am nearly shocked at the improvement and so was the Kinetic staff today. I guess I just was very locked up. In any event, great training session, everything very strong today. I can tell a real difference in my shoulders doing halos and light get-ups and this quite encouraging. Going to stay focused on these prehab / rehab drills. Looking to just stay with 2H SW and DB FSQ next week, not evening going to mess around with it. Going to start Monday with 2, 3, 5 ladders for reps with the DB 24kgs and see how that feels. After this week, should feel pretty good I think.
Thursday, October 8, 2015
10/8/15 Thursday October 8, 2015 (16kg TGUs,24kg 2H SW)
7:10am - belly breathing, OS resets, lacrosse ball release - 40 minutes
7:50am - 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 - 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
2x:
16kg TGUs, 1/1
24kg 2H SW, 10, x 5
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
8:10am- Training session - 16kg TGUs, 24kg 2H SWquadruped shoulder rotations against the wall
2x:
16kg TGUs, 1/1
24kg 2H SW, 10, x 5
8:30am - Complete
Notes - Woke up a bit stiff, but the mobility drills particular the wall exercises for shoulder ROM were very helpful. Finished with swings, and felt honestly pretty damn good. Excited to try and follow this up tomorrow with another squat and swing session before the weekend.
Notes - Woke up a bit stiff, but the mobility drills particular the wall exercises for shoulder ROM were very helpful. Finished with swings, and felt honestly pretty damn good. Excited to try and follow this up tomorrow with another squat and swing session before the weekend.
Wednesday, October 7, 2015
10/7/15 Wednesday October 7, 2015 (28kg 2H SW / DB 20kg FSQ complex)
6:30am - belly breathing, OS resets, lacrosse ball release, quadruped shoulder rotations against the wall - 35 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)
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
2x:
16kg TGU, 1/1
28kg 2H SW, 5
3x:
28kg 2H SW, 5
DB 20kg FSQ, 2
28kg 2H SW, 5
DB 20kg FSQ, 3
28kg 2H SW, 5
DB 20kg FSQ, 5
50 28kg 2H SW
30 DB 20kg FSQ
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 and 28kg 2H SW complex2x:
16kg TGU, 1/1
28kg 2H SW, 5
3x:
28kg 2H SW, 5
DB 20kg FSQ, 2
28kg 2H SW, 5
DB 20kg FSQ, 3
28kg 2H SW, 5
DB 20kg FSQ, 5
50 28kg 2H SW
30 DB 20kg FSQ
7:45am - Complete
Quadruped shoulder rotations against the wall
Notes - Good day today. I felt like pushing a little and this was nice. I feel good about these two particular movements right now and I am going to work them pretty consistently for the next several weeks. Will slowly increase reps or load, will vary it up. For Friday I think I will stay with DB 20s for the FSQ but go to 3/5/7 reps, unless I feel horrible the next few days. Will work these corrective exercises from Kinetics very diligently, get in some Indian club, and just try to improve ROM and stability in the overhead position. Nothing more than light TGUs at this point, I want to look for signs with the light TGUs that the OH position is improving before loading it up any more.
Quadruped shoulder rotations against the wall
Notes - Good day today. I felt like pushing a little and this was nice. I feel good about these two particular movements right now and I am going to work them pretty consistently for the next several weeks. Will slowly increase reps or load, will vary it up. For Friday I think I will stay with DB 20s for the FSQ but go to 3/5/7 reps, unless I feel horrible the next few days. Will work these corrective exercises from Kinetics very diligently, get in some Indian club, and just try to improve ROM and stability in the overhead position. Nothing more than light TGUs at this point, I want to look for signs with the light TGUs that the OH position is improving before loading it up any more.
Tuesday, October 6, 2015
10/6/15 Tuesday October 6, 2015 (16kg TGUs, DB SLDL)
7:00am - belly breathing, OS resets, lacrosse ball release - 30 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)
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
2x:
16kg TGUs, 1/1
DB 16kgs SLDL, 5/5
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am - Break
9:00am- Training session - 16kg TGUs, DB SLDLs7:45am - Break
2x:
16kg TGUs, 1/1
DB 16kgs SLDL, 5/5
9:15am - Complete
9:30am - Kinetics appointment
Notes - Decent day. Most important thing was going to Kinetics and getting checked out by the staff there, particularly focused on the L shoulder. For sure, the lack of stability and ROM is the issue, particularly the overhead position just has to improve. I got a number of drills to work the rotor cuff and shoulder complex, which I think will be positive. Just have to keep focused, do the drills, create better motor patterns, and get this going in the right direction.
9:30am - Kinetics appointment
Notes - Decent day. Most important thing was going to Kinetics and getting checked out by the staff there, particularly focused on the L shoulder. For sure, the lack of stability and ROM is the issue, particularly the overhead position just has to improve. I got a number of drills to work the rotor cuff and shoulder complex, which I think will be positive. Just have to keep focused, do the drills, create better motor patterns, and get this going in the right direction.
Monday, October 5, 2015
10/5/15 Monday October 5, 2015 (24 / 28 / 32kg 2H SW ladder)
7:15am - belly breathing, OS resets, lacrosse ball release, hip and hamstring stretches - 45 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)
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
2x:
16kg TGU, 1/1
Hip extensions, 5
48kg DL, 5
2x:
24kg 2H SW, 10
28kg 2H SW, 10
32kg 2H SW, 10
28kg 2H SW, 10
24kg 2H SW, 10
100 total 2H SW
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:15am- Training session - 24 / 28 / 32kg 2H SW ladder2x:
16kg TGU, 1/1
Hip extensions, 5
48kg DL, 5
2x:
24kg 2H SW, 10
28kg 2H SW, 10
32kg 2H SW, 10
28kg 2H SW, 10
24kg 2H SW, 10
100 total 2H SW
8:45am - Complete
Notes - good day here in many respects. Elbows feeling a hell of a lot better, that is huge, the soft tissue work and deep tissue massage yesterday really helped. Unfortunately the lower back stuff on the L side is back today. I am completely perplexed. I think very tight hamstrings are not helping and I am working on that actively along with some other mobility drills. Checking in with Kinetics tomorrow, haven't been in there in a while, hopefully that is positive.
Notes - good day here in many respects. Elbows feeling a hell of a lot better, that is huge, the soft tissue work and deep tissue massage yesterday really helped. Unfortunately the lower back stuff on the L side is back today. I am completely perplexed. I think very tight hamstrings are not helping and I am working on that actively along with some other mobility drills. Checking in with Kinetics tomorrow, haven't been in there in a while, hopefully that is positive.
Saturday, October 3, 2015
10/3/15 Saturday October 3, 2015 (pull-ups, push-ups, KB aerobics 16kg)
Writing this on Saturday night. Got this done in the afternoon after dropping the kids off.
Felt good, the L elbow has been improving, I figured I would test it a bit today but not overdo.
Hanging from rings
7 pull-ups (rings)
Indian Clubs 2 mins
5 push-ups
6 pull-ups
Indian Clubs 2 mins
5 push-ups
5 pull-ups
Indian Clubs 2 mins
5 push-ups
4 pull-ups
Indian Clubs 2 mins
5 push-ups
4 pull-ups
Indian Clubs 2 mins
5 push-ups
26 pull-ups, up one from last week
25 push-ups
KB aerobics with a 16kg bell
10 minutes
5 1H SW, CL, PR, FSQ, switch hands
7 full sets completed. 35 1H SW / 7 CL/PR/FSQ per arm
Finish with 5 minutes of Indian Clubs
Notes - this felt like an appropriate test. Not too much. With that said, it's enough to know this damn elbow is for sure lingering. I know it's not the elbow - it's the shoulder complex, bicep, tricep that is the issue but I feel the elbow. No problem really at all while doing the training session, save for I had to adjust the groove on the pull-up (no rotation of the hands on the rings at the top of the pull, did not feel good to the L elbow). The mixing in of Indian Clubs I think is a great idea and I wil continue to try and work the IC. I really think the issue is the L shoulder, my old nemesis. Even though it is not bothering me it's more about range of motion and just knowing there are inhibitions that are causing the elbow issue. I just have to stay positive and keep working through this. Deep tissue massage again tomorrow from my massage therapist.
Felt good, the L elbow has been improving, I figured I would test it a bit today but not overdo.
Hanging from rings
7 pull-ups (rings)
Indian Clubs 2 mins
5 push-ups
6 pull-ups
Indian Clubs 2 mins
5 pull-ups
Indian Clubs 2 mins
4 pull-ups
Indian Clubs 2 mins
4 pull-ups
Indian Clubs 2 mins
26 pull-ups, up one from last week
25 push-ups
KB aerobics with a 16kg bell
10 minutes
5 1H SW, CL, PR, FSQ, switch hands
7 full sets completed. 35 1H SW / 7 CL/PR/FSQ per arm
Finish with 5 minutes of Indian Clubs
Notes - this felt like an appropriate test. Not too much. With that said, it's enough to know this damn elbow is for sure lingering. I know it's not the elbow - it's the shoulder complex, bicep, tricep that is the issue but I feel the elbow. No problem really at all while doing the training session, save for I had to adjust the groove on the pull-up (no rotation of the hands on the rings at the top of the pull, did not feel good to the L elbow). The mixing in of Indian Clubs I think is a great idea and I wil continue to try and work the IC. I really think the issue is the L shoulder, my old nemesis. Even though it is not bothering me it's more about range of motion and just knowing there are inhibitions that are causing the elbow issue. I just have to stay positive and keep working through this. Deep tissue massage again tomorrow from my massage therapist.
10/2/15 Friday October 2, 2015 (28kg GSq, 2H SW)
7:15am - belly breathing, OS resets, lacrosse ball release - 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)
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
2x:
Hip extensions, 5
48kg DL, 5
16kg TGU, 1/1
5x:
28kg GSq, 2
28kg 2H SW, 10, x 2
10 GSq, 100 2H SW
Indian Clubs, 5 minutes
Hammer curls with an 8kg KB, 10/10
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:00am- Training session - 28kg GSq, 2H SW2x:
Hip extensions, 5
48kg DL, 5
16kg TGU, 1/1
5x:
28kg GSq, 2
28kg 2H SW, 10, x 2
10 GSq, 100 2H SW
Indian Clubs, 5 minutes
Hammer curls with an 8kg KB, 10/10
8:30am - Complete
Notes - Solid day here, moved up to the 28kg, felt strong. Didn't notice the L elbow nearly as much today. Continuing to get better I believe. Good rest week thus far. A few pull-ups and push-ups tomorrow at the lake as a test, but not going to overcook anything.
Notes - Solid day here, moved up to the 28kg, felt strong. Didn't notice the L elbow nearly as much today. Continuing to get better I believe. Good rest week thus far. A few pull-ups and push-ups tomorrow at the lake as a test, but not going to overcook anything.
Thursday, October 1, 2015
10/1/15 Thursday October 1, 2015 (16kg TGUs, DB 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)
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
2x:
16kg TGUs, 1/1
DB 16kgs SLDL, 5/5
8kg hammer curls, 10/10
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am- Training session - 16kg TGUs, DB SLDLs2x:
16kg TGUs, 1/1
DB 16kgs SLDL, 5/5
8kg hammer curls, 10/10
7:40am - Complete
Notes - Writing this at the end of the day. I would say further improvements with the left elbow, which is about all I care about right now. Going to try 28kg GSQ and 2H SW tomorrow, same training as Wednesday, just up from a 24kg. Should be ok, we'll see how it goes.
Notes - Writing this at the end of the day. I would say further improvements with the left elbow, which is about all I care about right now. Going to try 28kg GSQ and 2H SW tomorrow, same training as Wednesday, just up from a 24kg. Should be ok, we'll see how it goes.
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