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.