11/30/15 Monday November 30, 2015 (CL&PR ladders 24kg, 1H SW ladders 24/28/32kg)

7:30am - belly breathing, Primal Move practice, lacrosse ball release   - 30 minutes

8:00am - Kettlebell warm up

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

Arm bar 16kg, 1+1, x 2

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

8;15am- Training session - 24kg CL & PR ladders, 2H SW ladders 24/28/32kg

2x:
16kg half TGU, 1/1
24kg GSq, 5

4x:
24kg CL and PR, 1/1, 2/2, 3/3 (clean before every press)

24 total presses per arm (added a set from last week)

3x:
24kg 1H SW, 5/5
28kg 1H SW, 5/5
32kg 1H SW, 5/5

90 total 1H SW

8:55am - Complete

Notes - Outstanding training day. Really, really pleased with how this went.  Body felt good despite a lot of traveling this weekend, presses very strong, and getting into some 1H SW with heavier weights (the 32kg was challenging, you really have to be sharp on form, using the hips to drive). We'll see how recovery goes but this was certainly an exciting start to the week.  Oh, and I did this outside in 30 degree weather as well.  Badass.

11/28/15 Saturday November 28, 2015 (TGU ladder, 20kg KB aerobics)

Modified as I did this session at my parents' house for the T-day holiday

7:55am - belly breathing, Primal Move practice, lacrosse ball release   - 20 minutes

8:15am - Kettlebell warm up

Arm bar 16kg, 1+1, x 2

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

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

8:20am- Training session - TGU ladder, 20kg KB aerobics

16kg TGU to windmill, 1/1
20kg TGU to windmill, 1/1
16kg TGU to windmill, 1/1
20kg TGU to windmill, 1/1

20kg KB aerobics, CL 3, PR 3, FSQ 3, set down, switch hands, keep going

20 minutes

Didn't count, probably about 9 sets per arm

2H SW 20kg, 20

8:50am - Finish

Notes - Writing this late Sunday evening after getting back from a trip for the weekend.  Good session at my parents' house in the Portland area for the holiday.  Brought a 16 and 20kg KB in the car with a plan to do this and it worked out fine before we headed out for the day.  R overhead position was tight for sure, same stuff I have been working through.  Snatching on Thursday, driving long hours on Friday, sleeping in a different bed is definitely going to be a tough combination for sure and I was not surprised at all by this. Actually things loosened up today pretty nicely and going to get some mobility work in before bed, and get ready for tomorrow's training.  Pressing, 4 sets of ladders to 3 with the 24kg, and then some heavier 2H SW ladders.  I am excited and looking forward to it. 

11/27/15 Friday November 27, 2015 (24kg TGUs, DB 24kg SLDLs)

8:00am - belly breathing, Primal Move practice, lacrosse ball release  - 30 minutes

8:30am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

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

quadruped shoulder rotations against the wall

8:45am- Training session - 24kg TGUs, 24kg SLDLs

16kg TGU to windmill, 1/1

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

9:00am - Complete

Notes - Good day.  Felt good to do these movements with the 24kg.  It's good to load up that TGU windmill position, this is absolutely helping my shoulder stability and ROM.  Very good to do on a near-daily basis. 

11/26/15 Thursday November 26, 2015 (32kg HSP, 20kg SN)

7:15am - belly breathing, Primal Move practice, lacrosse ball release   - 20 minutes

7:35am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

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

7:50am- Training session - superset 32kg 2H SW HSP, 20kg SN

3x:
20kg half TGU to windmill position, 1/1
Glute bridges, 5
48kg DL, 8

10x:

32kg 2H SW Hike Swing Park, 3
20kg SN, 5/5

30 total 32kg 2H SW HSP
100 20kg SN (50 per arm)

32kg 2H SW, 15

8:30am - Complete

Walk at Greenlake - 45 minutes

Notes - Getting around to writing this Friday evening.  Did this on Thanksgiving Day on a gloriously cold morning in Seattle, just above freezing temperatures and I am outside swinging and snatching kettlebells.  There is nothing like it, I am sorry, it makes you feel like a bad motherfucker.  I love this shit I am not even going to lie.  You have to appreciate those times when your body feels great and you feel like you could go through a brick wall, and this was one of those days for me.  On Thanksgiving Day, I was grateful for many things in my life and certainly having my health and a strong body that helps me get through the ups and downs that get thrown my way is very, very high up on that list.  Great stuff and I am so pleased that I seem to be responding from the tweak at the base on my R lower neck from pull-ups last weekend.  I think I had some good responses to that in terms of the soft tissue work, adjusting the training schedule, not increasing load or volume this week, all good advice from Kevin.  There's a hell of a lot to be said about not doing dumb things and making something that could be minor turn into something that could be major. 

11/25/15 Wednesday November 25, 2015 (20kg TGUs, DB 16kg SLDLs)

7:45am - belly breathing, Primal Move practice, lacrosse ball release  - 15 minutes

8:00am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

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

quadruped shoulder rotations against the wall

8:15am- Training session - 20kg TGUs, DB 16kg SLDLs

2x
20kg TGUs, 1/1
DB 16kg SLDL, 3/3

8:30am - Complete

Notes - Really restless night of sleep, coughing and not feeling great.  But woke up ok and moved quickly, just getting some movement prep in and a few TGUs and SLDLs.  Everything felt pretty good.  Had a chance to go see my friend Molly at her gym Fuelhouse for a few minutes this morning which was great.  All in all, things moving in a good direction it seems.  

11/24/15 Tuesday November 24, 2015 (CL&PR ladders 24kg, 2H SW ladders 24/28/32kg)

9:00am - belly breathing, Primal Move practice, lacrosse ball release   - 35 minutes

9:35am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

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

9:50am- Training session - 24kg CL & PR ladders, 2H SW ladders 24/28/32kg

2x:
16kg half TGU, 1/1
24kg GSq, 5

3x:
24kg CL and PR, 1/1, 2/2, 3/3 (clean before every press)

18 total presses per arm

7x:
24kg 2H SW, 5
28kg 2H SW, 5
32kg 2H SW, 5

105 total 2H SW

10:30am - Complete

Notes - Good training session particularly given a relatively poor night's sleep, and watching carefully my technique and not pushing anything given the stiff neck and tension in the right pec / trap since doing training on Saturday at the lake.  I have been monitoring this, the chiropractic adjustment was helpful and so has been some mobility and soft tissue work.  I have a deep tissue massage tonight as well, and have 48 hours to try and recover from this session which is good.  This went well, absolutely no pain at all, and really focused on using my hips and pressing from the glutes, pushing my feet into the floor.  2H SW felt very good.  We'll see how I feel tomorrow and the day after.  

11/23/15 Monday November 23, 2015 (16kg TGU, 24kg 2H SW)

8:30am - belly breathing, Primal Move practice, lacrosse ball release  - 90 minutes (sick and body not doing well)

10:00am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

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

10:15am- Training session - TGU, 2H SW

2x:
16kg TGU to windmill, 1/1
16kg GSq, 5

24kg 2H SW, 10, x 10

100 swings

10:30am - Finish

11:00am - Chiropractic appointment

Notes - Shitty day but that's how it goes sometimes.  I spent 50 minutes last night before bed doing the Supine Groin Stretch from the Pain free book, just trying to get some of the tension out of my right shoulder and arm mainly (that stretch has done amazing things for me in the past for both my abductors as well as my hips and shoulders).  My right arm was in spasm at various points and definitely there is some stuff being worked through there. I told myself that I would go with the flow this morning and see how I felt, and if anything didn't feel ok, I would back off from the training plan and live to fight another day.  I tossed and turned last night in bed, woke up with a raging headache, and some head cold symptoms.  Not great.  I decided ultimately that it made zero sense to try and press today, or really do anything much beyond doing some solid mobility work and soft tissue work with the foam roll and lacrosse ball to work on hot spots on my right arm, i.e. tricep, pec, trap, under the armpit, etc.  I spent a long time doing that, and eventually felt good enough to do my basic kettlebell warm up and then some TGUs and goblet squats with the 16kg.  By that point, those were feeling ok, not a problem, zero pain. I had a feeling that 2H light swings with the 24kg would be fine, so I tried them, felt good, zero pain, did 10 sets of 10.  I then made an appointment with my chiropractor to go get checked out, get a few adjustments to work on this tension in the right lower neck, trap, arm etc.  That was excellent and I am glad I was able to get in and see him.  I will work the mobility hard tonight, get some rest, and see how I feel in the morning.  Kevin suggested both staying with last week's load and volume and also taking an extra day and to the training Tues / Thursday / Sat.  At first I didn't think this would work but in my mind this morning I realized that could work just fine, especially with another of recovery, night's sleep, let these chiro adjustments settle in, etc.  So that's the hopeful plan for tomorrow.  For once I am proud of myself for actually listening and backing off. I should have realized a long time ago that it's not worth it to jeopardize longer-term training and results for an immediate training fix.  If you can't go, stop, figure it out, and set yourself up appropriately so you can go.  

11/21/15 Saturday November 21, 2015 (pull-ups + push-ups + carries)

Warm-up

3x:
1 pull-up
2 push-ups

2 pull-ups
2 push-ups

3 pull-ups
2 push-ups

DB 24kg farmer carry, about 2 minutes, 2x

Notes - Writing this very late Saturday.  Got some training in with the kids in the late afternoon in very cold weather at the lake (sub 40 degrees) which in hindsight was problematic.  I had been moving around all day and felt pretty warmed up and ready to go, so I didn't take much of a warm-up (and it was cold and I wanted to get in and out of there).  In hindsight, I have significantly increased the volume of my overhead work lately and in particular this week. I needed to warm up my shoulders and I didn't do it.  As a result, during the middle set on a pull-up I felt a grab in my R lower trap, base of the R lower neck, an old injury spot.  Man I was super pissed.  Got home, did some soft tissue and other mobility work, and it has been responding well so hopefully this comes and goes, just part of training.  I am not certain with my current training schedule if I even need to be doing this overhead work on the weekends, or even push-ups, given plenty of volume for the upper body.  If anything I think it would make more sense to do a few swings and do some fast walking for a long walk.  I will discuss with Kevin.  I love pull-ups but they seem to be causing me some issues lately, which is odd.  I was on a very, very long run with them that was highly productive but just not feeling it right now.  The pull-ups today, just going up to a max set of 3, were not easy.  I felt fatigued.  I have been working very diligently to get the kettlebell work back up to speed, particularly working on the overhead press and now snatching too, so honestly probably no need to be caught up in pull-ups and push-ups right now.  Other body weight work like some crawling or other stuff could be good, with some swings, and a walk.  Will discuss with Kevin.  Just hoping that grab passes on.  Will stay up on mobility and recovery work, I have a deep tissue massage scheduled on Tuesday evening, perfect timing.

11/20/15 Friday November 20, 2015 (TGU ladder, 20kg KB aerobics)

7:10am - belly breathing, Primal Move practice, lacrosse ball release   - 30 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 - TGU ladder, 20kg KB aerobics

16kg TGU to windmill, 1/1
20kg TGU to windmill, 1/1
24kg TGU to windmill, 1/1
28kg TGU to windmill, 1/1

20kg KB aerobics, CL 3, PR 3, FSQ 3, set down, switch hands, keep going

20 minutes

ended up doing 9 sets for each arm - 27/27/27 CL/PR/FSQ per arm

1H SW 20kg, 10/10

8:30am - Finish

Notes - Great session, feeling awesome.  One of my favorite training templates is KB aerobics (ok maybe with snatches thrown in, even better).  This was great.  How about 28kg TGUs!!  Felt great.  Really good stuff happening with my overhead position.  L shoulder and arm were fatiguing at the end of the KB aerobics, but maintained form.  Decent amount of overhead work this week, not surprised.  

11/19/15 Thursday November 19, 2015 (20kg TGUs, SLDLs)

7:10am - belly breathing, Primal Move practice, lacrosse ball release  - 20 minutes

7:30am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

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

quadruped shoulder rotations against the wall

7:45am - break

8:45am- Training session - 20kg TGUs, SLDLs

2x
20kg TGUs, 1/1
20kg SLDL, 3/3

9:00am - Complete

Notes - Fine. Writing this at the end of the day.  What a brutal day. Car didn't start and got towed today, just a debacle all around.  Starting fresh tomorrow.  Looking forward to KB aerobics with the 20kg.

11/18/15 Wednesday November 18, 2015 (32kg HSP, 20kg SN)

7:30am - belly breathing, Primal Move practice, lacrosse ball release   - 40 minutes

8:10am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

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

8:25am- Training session - superset 32kg 2H SW HSP, 20kg SN

3x:
20kg half TGU to windmill position, 1/1
Glute bridges, 5
48kg DL, 8

10x:

32kg 2H SW Hike Swing Park, 3
20kg SN, 5/5

30 total 32kg 2H SW HSP
100 20kg SN (50 per arm)

9:05am - Complete

Notes - This was a very good training session.  Body is feeling pretty good.  Overhead position for both arms, very good, so much improved from several months ago.  Really have dialed it in much better with the primal move work, the light getups to the windmill position, the soft tissue and recovery work I have been doing.  This is all going in the right direction.   Will be interesting to see how I feel after 100 snatches, it has definitely been some time since I have been snatching much at all, but I think it will be fine.  Just going to work on shoulder mobility drills for the next day or so and see how it turns out. Certainly felt very good during training.   

11/17/15 Tuesday November 17, 2015 (16kg TGUs, SLDLs)

7:10am - belly breathing, Primal Move practice, lacrosse ball release  - 20 minutes

7:30am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

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

quadruped shoulder rotations against the wall

7:45am - break

8:45am- Training session - 16kg TGUs, SLDLs

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

9:00am - Complete

Notes - Uneventful.  Slept right through alarms - needed the sleep, definitely worked hard yesterday pressing the 24kg for reps, and the swing ladder.  Ate a ton of food yesterday.  Huge appetite the last few days.  Feeling pretty good all around.

11/16/15 Monday November 16, 2015 (CL&PR ladders 24kg, 2H SW ladders 24/28/32kg)

7:45am - belly breathing, Primal Move practice, lacrosse ball release   - 60 minutes (a lot of soft tissue release)

8:45am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

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

9:00am- Training session - 24kg CL & PR ladders, 2H SW ladders 24/28/32kg

2x:
16kg half TGU, 1/1
24kg GSq, 5

3x:
24kg CL and PR, 1/1, 2/2, 3/3 (clean before every press

18 total presses per arm

6x:
24kg 2H SW, 5
28kg 2H SW, 5
32kg 2H SW, 5

90 total 2H SW

9:45am - Complete

Notes - This was an excellent training session.  I played with my foot placement, toes just slightly out, same position I would fall into when doing a bodyweight squat, based on advice from Kevin from last week's training.  Pressing the 24kg felt strong.  Good power on the 2H SW.  All around solid day.  Have an appointment at Kinetics this afternoon, that should be good as well.  

11/14/15 Saturday November 14, 2015 (pull-ups + push-ups + carries)

Writing this Sunday afternoon.  Got in some training in the rain at the lake yesterday afternoon after dropping the kids off.  Really, really shitty conditions but it's sometimes about just punching the clock and moving forward.  Kevin and I determined that it would be appropriately to start incorporating some pull-ups back into the routine, after taking a number of weeks off to let some elbow and biceps issues that seemed to be exacerbated by pull-ups calm down.

Warm-up

2x:
1 pull-up
5 push-ups

2 pull-ups
3 push-ups

3 pull-ups
2 push-ups

DB 24kg farmer carry, about 2 minutes

Notes - Writing this the next day, feeling very good and there doesn't seem to be any unusual soreness or issues coming out of putting the pull-ups back into the routine.  Keeping the rep count very low obviously was important.  In general the movement felt strong, and I felt a lot more lat engagement than I remember previously, I suspect due to all the swings I have been doing I have been recruitment of those muscles.  Was really pleased to see at the top of the pull, no elbow issues like I was experiencing before. All good signs here.  I think it will be appropriate to keep training the movement again.  What got me into trouble I think were weighted pull-ups which in the overall training program I was doing at that time, maybe were too much volume, or I wasn't doing enough mobility work and recovery for the shoulders, not sure. I would like to eventually get back to training weighted pull-ups in an effective manner but for now it's going to be bodyweight for sure, and just progressing slowly and appropriately in a way that is additive to the other training I am doing.

11/13/15 Friday November 13, 2015 (training with Kevin)

5:50am - warm-up, some halos with an 8k and a 12kg, and some arm bars with a 16kg

6:15am - Training with Kevin

Last training session was on September 25 with Kevin

Some foam roll, then right into things.

Get-up practice to the windmill position with a 16kg.  A couple of minor pointers to move in the supporting hand slightly, open up the hip but in general, really good, especially lockout.

Did some swings with the 24kg to get warmed up.

Got into some clean and press practice with the 20kg and 24kg.  Really feeling good on presses.

Got into some practice with front squatting the 24kg.  Kevin gave me some very good pointers on foot position, to open up the toes slightly and basically "go where my body wants to go" as in how my feet are positioned in a body weight squat.  Noticed a huge difference.  This could be a big cue and adjustment for me.

Did some snatching with the 20kg just to get a feel again.  Snatching is going back into the next cycle.

Finished with some ladders on 2H and then 1H swings, 24kg, 28kg, 32kg.  1H SW on the 32kg was awesome.  Man it is feeling good to be getting back to these weights.

Excited for the next cycle.

11/12/15 Thursday November 12, 2015 (20kg TGUs, SLDLs)

6:50am - belly breathing, OS resets, Primal Move practice, lacrosse ball release  - 40 minutes

7:30am - Kettlebell warm up

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

7:40am - Break

8:50am - Resume

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

quadruped shoulder rotations against the wall

9:00am- Training session - 16kg TGUs, SLDLs

2x
20kg TGUs, 1/1
20kg SLDL, 3

9:10am - Complete

Notes - Uneventful.  Feeling pretty good all around.

11/11/15 Wednesday November 11, 2015 (KB aerobics 24kg / 28kg)

8:45am - belly breathing, Primal Move practice, lacrosse ball release   - 30 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

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

9:30am- Training session - KB aerobics, 24kg / 28kg

2x:
Glute raises, 5
48kg DL, 5
16kg half TGU, 1/1

25 minutes:

24kg CL 1, PR 1, FSQ 1, 1H SW 5, set down, switch hands

28kg CL 1, PR 1, FSQ 1, 1H SW 5, set down, switch hands

Just keep going back and forth until time is up

28kg 2H SW, go until form degrades, maybe 20 reps (very hard style with as much acceleration on the bell going into the hole as possible, hard hip snap)

10:10am - Complete

Notes - Great training session.  Had to sleep in again to try and completely get over these flu symptoms, so I felt reasonably rested once I got going.  Man it felt good to handle the 28kg like that again.  Those presses were popping up.  I like the progress a lot and love this simple style of training. 

11/10/15 Tuesday November 10, 2015 (20kg TGUs, SLDLs)

6:50am - belly breathing, OS resets, Primal Move practice, lacrosse ball release  - 40 minutes

7:30am - Kettlebell warm up

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

7:40am - Break

8:50am - Resume

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

quadruped shoulder rotations against the wall

9:00am- Training session - 16kg TGUs, SLDLs

2x
20kg TGUs, 1/1
20kg SLDL, 3

9:10am - Complete

Notes - Uneventful.  Feeling pretty good all around.

11/9/15 Monday November 9, 2015 (KB aerobics 20kg / 24kg)

8:30am - belly breathing, Primal Move practice, lacrosse ball release   - 60 minutes (interruptions and frankly moving very slow)

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

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

9:45am- Training session - KB aerobics, 20kg / 24kg

2x:
Glute raises, 5
48kg DL, 5
16kg half TGU, 1/1

25 minutes:

20kg CL 1, PR 1, FSQ 1, 1H SW 5, set down, switch hands

24kg CL 1, PR 1, FSQ 1, 1H SW 5, set down, switch hands

Just keep going back and forth until time is up

24kg 2H SW, 20 (very hard style with as much acceleration on the bell going into the hole as possible, hard hip snap)

10:25am - Complete

Notes - Slept like a rock and completely right through my alarm, but I felt better this morning having done that.  Busy weekend and I needed those extra hours.  Got behind this morning as a result but that's ok.  This was a solid training session.  Pressing the 24kg felt great.  Actually doing everything with the 24kg felt great.  

11/7/15 Saturday November 7, 2015 (BU FSQ 20kg / pistols / SLDLs + push-ups)

Writing this on Sunday evening late after a very long weekend, but very fun.  A co worker got married on Saturday night and I had one hell of a night.

I got training in during Saturday afternoon before the festivities began.

Primal move warm-up (feeling very good)

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

BU FSQ 20kg, 3/3
Push-ups, 5

Pistols, 1/1
Push-ups, 5

BU FSQ 20kg, 3/3
Push-ups, 5

SLDLs 20kg, 3/3
Push-ups, 5

BU FSQ 20kg, 3/3
Push-ups, 5

Total 9/9 BU FSQ 20kg, 25 push-ups

Notes - Good all around.  Noticed later in the evening and today, pretty tight in the R trap, same old spot, and R knee sore which I suspect was from the pistols.  Pistols didn't feel all that great.  Was not getting very good depth.  Hamstrings too tight.  Those are dropped and that's why I only did the one set.  No need to mess around with those right now but I just wanted to see if I still had the movement capability.

11/6/15 Friday November 6, 2015 (20kg CL/PR ladders, 32kg 2H SW)

7:10am - belly breathing, Primal Move practice   - 10 minutes (quick for one)

7:20am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

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

7:35am- Training session - 20kg CL/PR ladders, 32kg 2H SW

2x:
Glute raises, 5
49kg DL, 5
16kg half TGU, 1/1

7:50am - Break for work

8:45am - Resume

16kg TK PR, 3/3, x 3

20kg CL/PR, 1/1, 2/2, 3/3, 4/4 x 3

30 CL, 30 PR each arm (medium day, up from 1/1 2/2 3/3 last week)

12 minutes:
32kg 2H SW, go until form degrades, rest, do it again

Didn't count reps, but this went very well.

9:20am - Complete

Notes - Good day.  End of a training cycle, resting yesterday was a good idea.  Body is feeling sore, but it's not from training, I think I may be coming down with something.  Both of my kids are sick.  Need to get a great night's sleep tonight. Have to check with Kevin as to where I go from here for training but this has been very productive. 

11/5/15 Thursday November 5, 2015 (primal move )

6:45am - belly breathing, OS resets, Primal Move practice, lacrosse ball release  - 60 minutes

7:45am- Complete 

Notes - Decided just to do mobility and no kettlebell work today.  Feeling run down and a bit tight.  Need to rest.  Got an ok night's sleep. 

11/4/15 Wednesday November 4, 2015 (20kg CL/PR ladders, 24kg 2H, 1H SW, 20kg 1H SW)

9:00am - belly breathing, Primal Move practice, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall   - 50 minutes (moving very slow, needed a lot of soft tissue work)

9:50am - 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

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

10:05am- Training session - 20kg CL/PR ladders, 24kg 2H, 1H SW, 20kg 1H SW

2x:
Glute raises, 5
49kg DL, 5
20kg TK PR, 3/3, x 2

20kg CL/PR, 1/1, 2/2, 3/3 x 3

18 CL, 18 PR each arm (light day, up from 1/1, 2/2 last week)

15 minutes:

Various alternating swing sets of the following

24kg 2H SW, go until form degrades, rest
24kg 2H SW HSP
20kg 1H SW
24kg 1H SW

Felt good to get reps in with the 1H 24kg.  Makes me really focus on the leg drive and hip snap.  Kept the reps low on those, but went well. Encouraging.  2H SW are very powerful these days, this is good.

10:45am - Complete

11:00am - Chiro adjustment

Notes - Late night last night, had to sleep in.  Slow start to the day, needed a lot of soft tissue work primarily on my thoracic spin on the R trap, and R pec, R scalenes on the neck, same spots that have been tight.  Got a chiropractic adjustment and other work after training that helps for sure.  Training itself felt good once I got going.  Grooving into a nice clean and press now that I have a number of reps under my belt the last few weeks.  Swings are powerful.  Some good things are happening, I just need to clean up this stuff on my R side a bit more.  

11/3/15 Tuesday November 3, 2015 (16kg TGUs, SLDLs)

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)

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

quadruped shoulder rotations against the wall

7:35am- Training session - 16kg TGUs, SLDLs

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

7:50am - Complete

Notes - Uneventful.  Feeling pretty good all around. 

11/2/15 Monday November 2, 2015 (20kg CL/PR ladders, 28kg 2H SW)

7:20am - belly breathing, Primal Move practice, quadruped shoulder rotations against the wall   - 20 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 - 20kg CL/PR ladders, 28kg 2H SW

2x:
Glute raises, 5
48kg DL, 5
16kg half TGU, 1/1

Forgot to do TK PRs damn it

20kg CL/PR, 1/1, 2/2, 3/3, 4/4, 5/5, x 3

45 CL, 45 PR each arm (up from 1/1 2/2 3/3 4/4 or 30/30 last week)

2 minutes:
28kg 2H SW, go until form degrades, rest, go again

8:35am - Complete

9:00am - Acupuncture appt

10:35am - 8 minutes of 28kg 2H SW, go until form degrades, rest, go again , to get in 10 total minutes of swings

Notes - Very solid day of training.  Press volume got up there now once you take ladders to 5s.  The last round, last set of 5 was a little tougher than I would have expected with a 20kg, which is light for me.  Kevin was right to stay at the 20kg this week and just finish out the cycle to get to ladders of 5s.  This was good.  I realized I did not do my TK PRs in the warm-up after writing this, so that wasn't great, probably would have warmed up my shoulders even more for pressing but I felt pretty read to today actually with just arm bars and a couple of get-ups.  My swings had to get broken up between 2 minutes before I had to leave for an acupuncture appt and 8 minutes after I got back, to get in 10 total minutes, but that was fine.  2H SW are very powerful these days.  I like where I am at right now mainly because it feels like I am moving forward in a positive way.