9/30/16 Friday September 30, 2016 (PR ladders)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 minutes

6:35am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:50am- Training session - PR ladders

2x:
20kg TGU FMS, 1/1
24kg TK PR 3/3
32kg 2H SW, 20

3x:
24kg PR, 5/5
32kg PR, 2/2
28kg PR, 3/3

28kg rack walks, 1/1

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:35am - Complete

Notes - Very solid training session.  Pressing is going well.  The one-arm rack walk with the 28kg was more challenging than doubles with 24s, interestingly enough.

9/29/16 Thursday September 29, 2016 (24kg TGUs, kickstand DLs)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

Break

8:20am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:25am- Training session - 24kg TGUs, 24kg SLDLs

24kg full TGUs, 1/1
24kg kickstand DL, 8/8

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:35am - Complete

Notes - Good day.  No issues from yesterday's training.  This is excellent.

9/28/16 Wednesday September 28, 2016 (swings, jump rope, rack walks)

7:25am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:00am- Training session - swings, jump rope, rack walks

3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5

5x:
24kg H2H SW, 10/10 (mixed this up each round with some 1H SW for some sets)
Jump rope, 1 minute
DB 24kgs rack walks

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:45am - Complete

3:00pm - Chiro

Notes - Real enjoyable training session.  Rack walks are excellent.  I greatly enjoyed this.  That shit will definitely make you both more conditioned and stronger at the same time.  Also got another chiro appointment in today, which was good.  This is definitely helping.

9/27/16 Tuesday September 27, 2016 (24kg TGUs, kickstand DLs)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

Break

8:20am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:25am- Training session - 24kg TGUs, 24kg SLDLs

24kg full TGUs, 1/1
24kg kickstand DL, 8/8

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:35am - Complete

Notes - Good day.  No issues from yesterday's training.  This is excellent.

9/26/16 Monday September 26, 2016 (32kg CL&PR)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 minutes

6:35am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:50am- Training session - 32kg CL&PR

2x:
16kg TGU with neck and shoulder rotations, 1/1
20kg TK PR 5/5
24kg 2H SW, 20

32kg CL&PR, 2/2 x 10

32kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:35am - Complete

Notes - That was a real nice training session.  Good volume on the 32kg CL&PR, delighted to get 10 solid sets of doubles on each side.  What a great lift.  Focused on foot placement, toes out a bit to get glute activation, pressing from the lats.  These were good reps.  We'll see how recovery goes, but I am very optimistic.

9/24/16 Saturday September 24, 2016 (24kg TGUs, kickstand DLs)

4:15pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

4:30pm - 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

4:45m- Training session - 24kg TGUs, 24kg SLDLs

24kg full TGUs, 1/1
24kg kickstand DL, 3/3

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

5:00pm - Complete

Notes - Good day.  Taking it easy on the weekends now through at least the end of October as I am coaching both the kids soccer teams and games are Saturdays.  This feels about perfect for the situation.  Felt very good and recovered from the training with Kevin yesterday.  Great, great signs here.

9/23/16 Friday September 23, 2016 (Training with Kevin)

6:20am - Training with Kevin

Excellent day.  Feeling really good.  Some mobility work first.  We worked on some get-ups into windmills, getups with pauses at each point with neck rotations and shoulder rotations.  I like that stuff, felt very good.  Practiced rack walks, one arm with 28kg, double rack walks with 2 24kgs.  Practiced hike swing parks with 24, 28, 32 kgs.  Did some tall kneeling presses with 16kgs, 20kgs, 24kgs.  All of this designed to dial in staying tight in the abs, not spilling out.  Did some CL&PR with the 28kg, and the 32kgs, doing doubles.  Mixed in with rack walks and HSP, a few sets.

Really solid, this is excellent, clearly moving forward in a positive direction.

8:00am - End

8:45am - Chiro

Another good appointment. Did some baseline tests, for movement patterns etc., and then an adjustment.  This stuff is really helping too.

9/22/16 Thursday September 22, 2016 (24kg TGUs, kickstand DLs)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

Break

8:20am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:25am- Training session - 24kg TGUs, 24kg SLDLs

24kg full TGUs, 1/1
24kg kickstand DL, 8/8

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:35am - Complete

Notes - Good day.  No issues from yesterday's training.  This is excellent.

9/21/16 Wednesday September 21, 2016 (20 mins DB 20kg CL, SS PR, FSQ)

5:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 25 minutes

6:00am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:15am- Training session - 20 mins DB 20kg CL, SS PR, FSQ

2x:
20kg TGU to windmill, 1/1
24kg GSq, 5
20kg box row, 5/5
20kg BU PR, 2/2

20 mins
DB 20kgs CL 2, SS PR 2, FSQ 2
DB 20kgs CL 3, SS PR 3, FSQ 3

DB 20kgs CL 5, SS PR 5, FSQ 5

Got in 4 full sets - total 40 reps each DB CL, SS PR, FSQ with 20kgs

24kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:00am - Complete

Notes - Outstanding, outstanding training day.  Bed early, up early, ton of energy, this was fantastic.  Corner has absolutely been turned here.  Hoping I feel fine in the morning, I believe I will.  This is really, really a good sign.  Feeling strong, things are put together better than has been the case in weeks if not months.  I can build from here.

9/20/16 Tuesday September 20, 2016 (24kg TGUs, kickstand DLs)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

Break

8:20am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:25am- Training session - 24kg TGUs, 24kg SLDLs

24kg full TGUs, 1/1
24kg kickstand DL, 8/8

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:35am - Complete

Notes - Very, very encouraging.  The KB "felt different" in my hands today, and on the kick stand DLs, I just felt more solid.  I think some shit is starting to clear up.  I am excited to train tomorrow and see what happens.

9/19/16 Monday September 19, 2016 (24kg BU PR, 24kg H2H SW)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:45am- Training session - 24kg BU PR, 24kg H2H SW

2x:
12kg BU TGU to windmill, 1/1
48kg DL, 5
20kg BU PR, 2/2

5x:
24kg BU PR, 1/1
24kg H2H SW, 10/10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:30am - Complete

5:15pm - Chiro appt

Notes - Extremely encouraged here.  Very good training session.  BU pressing felt very good for the shoulders.  24kg BU PR is not super easy, you need to concentrate, and those were good reps.  I had not done hand to hand swings in some time, so those were fun.  Had a chiro adjustment again this afternoon, I have been hitting that hard, and it is very clearly helping.  C5 adjustments, among other things, and getting immediate and noticeable improvements.  So glad I got back into that, I should never have let that go so long.  

9/17/16 Saturday September 17, 2016 (16kg TGUs, kickstand DLs)

2:30pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

3:00pm - 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

3:15pm- Training session - 16kg TGUs, 16kg kickstand DLs

16kg TGUs, 1/1
16kg kickstand DL, 8/8

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

3:30pm - Complete

Notes - Definitely a good day.  Recovered nicely from Friday's training - things are turning around here, I can feel it.

9/16/16 Friday September 16, 2016 (DB FSQ 24kgs, rows, 2H SW)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:45am- Training session - DB FSQ 24kgs, rows, 2H SW

3x:
20kg TGU to palm, 3/3
24kg GSq, 5
20kg BU PR, 2/2

5x:
DB FSQ 24kgs, 5
24kg Row on box, 3/3
24kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:30am - Complete

3:45pm - Chiro appt

Notes - Good day, I mean, progress is progress.  Absolutely no issues at all with the neck, shoulder, etc. which is a huge deal.  Kevin and I corresponded and we elected to switch gears on training, hence moving to some front squats and rows to try and fire up the lower lats, get the shoulders back in position after so much heavy overhead work.  The left arm row was lighting up my adductor on the left side, which was uncomfortable, so that is the downside of this training session.  I tried various techniques primarily trying to fire up glutes, upper trap, obliques etc. which helped quite a bit but still that was quite odd. Adductor, front hip on the left really lighting up on the left arm row.  No such experience on the right arm row at all.  Very very interesting.  Frankly I think the wrong muscles firing on the L side was an issue.  Also, possibly a 20kg is more appropriate for me at this point for rows so I am less thinking about the weight and more focused on firing the right muscles and using the right technique.  Had a another chiro adjustment this afternoon as well which was good, took some xrays to get a baseline, and we will study those next week when I do the rest of the initial baseline exams.  All in all I feel like some things are moving forward here.

9/15/16 Thursday September 15, 2016 (24kg TGUs, kickstand DLs)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

Break

8:20am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:25am- Training session - 24kg TGUs, 24kg SLDLs

24kg full TGUs, 1/1
24kg kickstand DL, 8/8

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:35am - Complete

4-5pm - Body work session

Notes - Interesting day.  Felt fine in the morning, evening at work, neck etc. on the R side tightened up yet again.  For fuck's sake man. Had a body work session with my acupuncturist at 4pm, got massive, massive releases in some muscles in my neck, teres major and minor, and huge releases in my triceps.  I mean it was crazy stuff.  We talked at length about some of what he was seeing in my body - rotation in the left shoulder, very little movement in the upper thoracic spine, and then these other issues.  He thinks my training has possibly gotten too dominant or things are otherwise just off, and some asymmetries are not being corrected and in fact are getting worse.  I have some things to think about and to discuss with Kevin to figure out a way going forward that is going to make sense for training.  It is possible that I have just overloaded the system with overhead work, which has always been a bit challenging for me due to my job and needing to overcome all of the desk work for may years as a CPA.  I do believe I may need to focus more on strengthening the lower lats, rhomboids, trying to pull those shoulders back and down again.  Might need to get more rowing in.  Front squats also hit some of those muscles because you have to engage them to keep the bells from spilling.  I will talk over with Kevin and figure out what we need to do.  Also way him to talk to the Kinetics guys.

9/14/16 Wednesday September 14, 2016 (2H SW ladders)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:00am- Training session - 2H SW ladders

3x:
24kg TGU, 1/1
DB 24kgs kickstand DL, 3/3
24kg 2H SW, 20

3x:
28kg 2H SW, 10
32kg 2H SW, 10
36kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:45am - Complete

3:45pm - Kinetics appt

Notes - This was good.  Writing this at the end of the day.  Very solid training, neck, pec, trap on the right side showing major, major signs of improvement after a massage late Tuesday afternoon, following chiro the previous day.  All of this helping a lot.  Calming way down.  Low L back at the top of the hip, insertion to the hamstring acting up again after this session a bit, same pattern, noticing a tight right front of the hip.  I think that tight right front causes the issue on the back left - need to get better opening through hip flexor stretches or something on that right side. Also need to focus on lower glute contraction, not upper glute, which ends up I think enflaring that spot on the L side a bit.  Something to consider on the swings, need to get those lower glutes firing better.  I was focused on that during the sets and seemed to help.  That, and locking down those lats on the swings as well.  This session didn't seem to irritate anything at all associated with the neck, which was great.  Also got in a kinetics session in the afternoon, which was helpful, and they are going to send some notes to Kevin. Notes are focused on needing to fire up the lower traps / upper lats in the back, to set the shoulders better for overhead work.  Need to work on something the warm ups that patterns that movement and fires those muscles, prior to overhead training.  Something to discuss with Kevin.

9/13/16 Tuesday September 13, 2016 (16kg TGUs, kickstand DLs)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

Break

8:20am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:25am- Training session - 16kg TGUs, 16kg SLDLs

16kg full TGUs, 1/1
16kg kickstand DL, 8/8

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:35am - Complete

Notes - Good day.  Chiropractic adjustments yesterday clearly are helping,which is good to see.  Neck definitely feeling better than yesterday.  Deep tissue massage this evening.

9/12/16 Monday September 12, 2016 (TGU, halos, GSq, PR ladders)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:35am- Training session - TGUs, halos, GSq, PR ladders

2x:
24kg TGU, 1/1
12kg TK halos, 8/8, 8/8
32kg GSq, 5

PR ladder

4x:
24kg PR, 5/5
28kg PR, 3/3
32kg PR, 2/2

28kg 1H SW, 10

8:20am - Complete

Notes - Well, sometimes you get a real reality check to let you know how you are really doing.  Sunday was about as shitty as I have felt in a long time, and it sucked.  Tight neck, front, right side, back, tight in the front pec, all around just barking and telling me hey man, get a fucking clue.  Obviously, snatching on Saturday was too much, too much overhead work, just not ready for it, and underlying there somewhere there have been issues since a few weeks prior to SFG2 the first week of Dallas, and I do not have it sorted out yet.  Tried various mobility therapies with some relief, and the best thing I ended up doing was an hour of the Supine Groin Stretch from the book Pain Free before I went to bed.  That stretch always does wonders for me.  My whole right arm, right side, lower right back, leg, etc. were lighting up.  It really helps.  Feeling better this morning, I elected to see what I could accomplish for training.  Honestly, everything felt good in warm ups, and for the pressing I just really told myself over and over "relax, easy, controlled breathing, controlled movements" and that all went well.  I had a feeling things would probably tighten up, they did, but I anticipated this too and had called up my chiropractor on Sunday and got into see him today.  I am going to resume a regular chiropractic practice - I have completely gotten away from this (had not been since December), and probably for no good reason as I have found in the past that a regular chiropractic practice does very good things for my overall health.  I let this go, and I am going to bring it back.  So that appointment was very positive today.  I am also committing to at least 40-60 minutes of the Supine Groin stretch, every single night before bed.  Over time I believe this is going to help release some of those deep adductor muscles, improving hip range of motion and the connection with the shoulders.  We'll see where this goes.  I also have a couple of soft tissue appointments this week so I am really trying to accelerate the recovery time and get this on a good path.  Need to re-think training, at this time I would think no overhead work at all on the weekends (dropping workout B the snatching in the current regime), and replacing it with body weight work, focus on mobilization, and maybe some 2H SW for a little conditioning, but nothing over the top.  I need to moderate the overall volume on the overhead work right now and get the maximum bang for the buck out of the reps I do take on.

Evening:
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

1 hr Supine Groin Stretch from Pain Free

9/10/16 Saturday September 10, 2016 (24kg SN, 5/5, 12 mins)

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

8:00am - Break

9:10am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:25am- Training session - 24kg SN 5/5, 12 mins

3x:
24kg TGU, 1/1
DB 24kgs Kickstand DL, 3/3
24kg 1H SW, 5/5

SN 24kg 5/5, x 12 (My phone died so I did my best to try and go fast, on the minute, for 12 mins approximately)

120 snatches

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

10:00am - Complete

Notes - Great day, really coming around.  I seem to have really responded to the bodywork I had on Thursday afternoon, and I am delighted.  Love snatching the 24kg.  Focused on breathing, ensuring that I was exhaling right out of the hole to help ease effort getting the bell to lockout (anatomical breathing match).  This is really helping.  I completely missed that point in training leading up to SFG2, but got that tip, and it seems to be helping.  Made sure I opened up the hand at the top of each rep so as to not overtax the grip.  Did some wrist extension work to finish, again that is helpful I believe.

9/9/16 Friday September 9, 2016 (TGU, TK PR, GSq, 32kg CL&PR ladders)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:15am- Training session - TGUs, TK PR, GSq, 32kg CL& PR ladders

2x:
24kg TGU, 1/1
TK PR 16kg, 8/8
32kg GSq, 5

32kg CL&PR ladder

2x:
32kg CL& PR, 1/1
32kg CL & PR, 2/2
32kg CL& PR, 3/3

32kg 1H SW, 10 x 2

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:00am - Complete

Notes - Very strong today, this was a good session.  Solid in all movements. Really helped having some body work yesterday afternoon, really helped clear up the left low back and hip.  Got to focus on recovery work now.  Feels great to be doing clean and press ladders with the 32kg again.  Really excited. Adding the wrist extension work is excellent too.

9/8/16 Thursday September 8, 2016 (24kg TGUs, kickstand DLs)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

Break

8:20am- Training session - 24kg TGUs, 24kg SLDLs

24kg full TGUs, 1/1
24kg kickstand DL, 8/8

8:25am - Complete

Notes - Ok day.  Lower left back / hip is barking significantly again, I think it's from coaching soccer and running around. Damn it this thing is hard to break.  Got some body work from Dave Engstrom my long time acupuncturist this afternoon, which helped.  Just have to stay really on top of recovery work.

9/7/16 Wednesday September 7, 2016 (training with Kevin)

6:20am - Training with Kevin

A good day of training with Kevin.  Started with some foam rolling, and other warm up.  Did some TGUs with the 16kg that included some hamstring stretches.  Worked on some tall kneeling pressing with the 16kg as well as some halos with the 12kg.  Did some hanging from the bar and ring work to stretch out the pecs.  Did some pressing with the 24kg, 28kg, and 32kg intermixed with 2H SW with the same bells.  Finished with some wrist extension exercises with a club, I will end up using my new sledgehammer in training.  This will serve as a good balance for the antagonistic muscles for pressing.  Going to be continuing to focus on pressing in the next cycle but need to make sure I am recovering and improving these few troublesome areas with the right knee, adductors, right pec etc.

7:55am - End

9/6/16 Tuesday September 6, 2016 (24kg TGUs, kickstand DLs)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

Break

8:20am- Training session - 24kg TGUs, 24kg SLDLs

24kg full TGUs, 1/1
24kg kickstand DL, 8/8

8:25am - Complete

Notes - Good day.  Right pec and trap tightened up during the day - likely from heavy pressing on Monday. Did quite a bit of targeted lacrosse ball release and that is helping.

9/5/16 Monday September 5, 2016 (TGUs, DB KS DL, PR, SW)

12:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

12:30pm - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

12:45pm- Training session - TGUs, DB KS DL, PR, SW

3x:
24kg TGU, 1/1
DB 24 kg Kickstand DL, 3/3

3x:
28kg PR, 3/3
32kg PR, 2/2
36kg PR, 1/1

24kg 1H SW, 10 minutes
10/10 rep scheme, got 8 sets
160 reps

Band wrist extensions, 10 x 2 sets per hand

1:30pm - Complete

Notes - Very, very excited here.  Continuing to use the narrow stance for pressing, and it's feeling like a good technique shift.  Nailing some doubles with the 32 and singles with the 36 today, and not near failure.  Very good sign that my pressing powers are not too far off of where I was going into the SFGII.  Now, time to work on the gradual volume build up.  One downside is continuing to watch the right knee, which is not right due to tight hamstring, calf, etc. issues.  Need to get that sorted out with Kevin.  I am focusing on hamstring band stretches but this needs more attention.

9/3/16 Saturday September 3, 2016 (DB 24kgs CL, SS PR, FSQ, 20 mins)

2:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

2:30pm - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

2:45pm- Training session - TGUs, DB 24kgs CL, SS PR, FSQ, 20 minutes

24kg TGU, 1/1, x 3

Ladders 20 minutes:

DB 24kgs CL, 1, SS PR 1, FSQ 1
DB 24kgs CL, 2, SS PR 2, FSQ 2

DB 24kgs CL, 3, SS PR 3, FSQ 3

Got in 5 ladders

Total 6 DB CL, SS PR, FSQ

24kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand

3:30pm - Complete

Notes - Very, very solid training session.  Strong all the way around.  Felt warmed up and ready to go.  Only downside here is that the right knee, inside and outside, were barking at the end of this training session.  Adductor insertion on the inside of the knee, hamstring, and the TFL all at play.  Have to keep working the hamstrings consistently.  With that said, the band wrist extensions have been great for the elbow.

9/2/16 Friday September 2, 2016 (TGUs, pressing ladders, SN)

6:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 40 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - TGUs, pressing ladders, SN

24kg TGU, 1/1
28kg TGU, 1/1

32kg TGU, 1/1

24kg PR, 5/5
28kg PR, 3/3
32kg PR, 1/1, x 5

20kg SN 10/10 x 8
160 reps

Band wrist extensions, 10 x 2 sets per hand

8:30am - Complete

Notes - Best training session yet.  I am really encouraged.  Body recovering, slept well last night.  Good presses today, the narrower stance is good, I can get under the bell better and set a base.  First time I have snatched since SFGII, so 4 weeks, and this was good.  Really focused on two things - opening the hand at the top of each snatch (take some pressure off the grip / get a little bit of wrist extension), and then on exhaling out of the hole to get the benefit of correct timing on breathing.  That is something that came up during SFGII (exhaling too late, near the top of the snatch at lockout).  Encouraging day and week in general.

9/1/16 Thursday September 1, 2016 (16kg TGUs, kickstand DLs)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

Break

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

16kg full TGUs, 1/1
16kg kickstand DL, 8/8

8:25am - Complete

Notes - Good day, definitely pleased about recovery from yesterday's training.  I think my body is getting acclimated back into the groove here little by little this is very encouraging.