12/28/16 Wednesday December 28, 2016 (PR, 2H SW)

From Spokane

9:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:25am - Kettlebell warm up

1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)

9:30am- Training session - PR, 2H SW

3x:
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1
16kg BU FSQ + PR x 1/1
24kg 2H SW x 20

5x:
24kg PR x 3/3
32kg PR x 2/2
32kg 2H SW x 10

Band wrist extensions, 10 x 2 sets per hand

10:15am - Complete

Notes - Training in Spokane at my girlfriend's house.  Brought a 16, 24, and a 32k bell with me from Seattle for this week.  Solid day.  Feeling really good.  Focused on priming the glutes and then very strong active negatives on every single rep.  Active negatives I think have a tendency to burn out the reps a bit faster (very fatiguing and demanding I think on the muscles) but my reps are stronger and out of the rack into lockout the bell really explodes.  I definitely like this a lot and I am certain this is going to help me on max press attempts.  Doing 80% of your max like this for multiple reps should be building an awesome base of strength along with better technique and pressing mechanics.  I hope this carries over to the 40kg and then I get that 44kg press soon.

12/27/16 Tuesday December 27, 2016 (24kg TGU, kickstand DL)

7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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)

Break

9:30am -

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

9:45am- Training session - 24kg TGU, kickstand DL

2x:
24kg TGU to kneeling, 1/1
24kg kickstand DL, 5

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

10:00am - Complete

Notes - Very good.  I can feel yesterday's heavy swing training, in terms of hips, lats, arms but it's a good feeling.  Good work all around.  Driving to Spokane today for several days of R&R with my girlfriend, will be headed to Priest Lake, ID on Friday as well.  A really nice holiday break thus far.  Not back to work until January 3.

12/26/16 Monday December 26, 2016 (2H SW ladder, TK PR)

9:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:25am - 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

9:40am- Training session - 2H SW ladder, TK PR

3x:
20kg TGU + windmill, 1/1
48kg DL, 8

5x:
32kg 2H SW, 10
40kg 2H SW, 10
48kg 2H SW, 10
24kg TK PR, 3/3

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

10:15am - Complete

Notes - Enjoyed this, lots of power today on the swings.  Focusing on active negative on the press.  I think this is really been helping my shoulder, as well as elbow.  Much improved press on the L side.  Really pleased with that cue, this has been big.

12/24/16 Saturday December 24, 2016 (24/28/32kg KB aerobics)

10:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 minutes

11:05am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

11:20am- Training session - 24/28/32kg KB aerobics

20kg TGU + windmill, 1/1
DB 12kg batwings, x 3

20 minutes:
24kg CL 5, PR 5, FSQ 5, set down, switch hands
28kg CL 3, PR 3, FSQ 3, set down, switch hands
32kg CL 2, PR 2, FSQ 2, set down, switch hands

got 2 full sets through all bells plus a set with the 24kg for 5 reps per movement.  On the FSQ had to use my off hand to help hold the bell in the rack, forearms and grip were burning

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

12:00pm - Complete

Notes - Writing this late Christmas evening.  Great weekend, amazing time with my kids, girlfriend, ex wife, her boyfriend and her family.  I am lucky to be able to enjoy this and have everyone be amiable.  It's been a long 4 years since I first learned that my ex wife wanted a divorce.  I have learned a lot, and become a much wiser person and better man.  I am grateful for the experiences, and for my good health and fortune to be able to enjoy training like this and enjoying the life benefits of strength.  I am winding down 2016 in a very positive way and looking forward to a great 2017.

12/23/16 Friday December 23, 2016 (45lb KB aerobics 15 mins)

Training from Deadwood, South Dakota

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:00am- Training session - 45lb KB aerobics

At Deadwood Rec Center

3x:
35lb armbar + TGU + windmill, 1/1
DB 25lb batwings, x 3
25lb halos, 5/5
35lb BU PR, 3/3

15 minutes
45lb CL 2, PR 2, FSQ 2, SN 2, switch hands (no set down)
45lb CL 3, PR 3, FSQ 3, SN 3, switch hands (no set down)

45lb CL 5, PR 5, FSQ 5, SN 5, switch hands (no set down)

got in 2 full sets, had to drop the SN from the last set of 5 though and get the snatches at the end.  Bell was slipping out of my hand (no chalk)

45lb 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand

7:45am - Complete

Notes - Another solid session in South Dakota, feeling good!

12/21/16 Wednesday December 21, 2016 (45lb KB aerobics 15 mins)

Training from Deadwood, South Dakota

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:00am- Training session - 45lb KB aerobics

At Deadwood Rec Center

3x:
35lb armbar + TGU + windmill, 1/1
DB 25lb batwings, x 3
25lb halos, 5/5
35lb BU PR, 3/3

15 minutes
45lb CL 3, PR 3, FSQ 3, SN 3, set down switch hands

got in 5 full sets

45lb 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand

7:45am - Complete

Notes - Writing this on Thursday evening.  Solid training session in my birthplace, Deadwood South Dakota, where I am visiting family this week.  Training at the Deadwood Rec Center.  Heaviest bell is 45 lbs (about a 20kg bell) so you do what you can!! This was fun anyway.  Been doing a lot of walking, swimming, basketball as well.  Really fun week.

12/19/16 Monday December 19, 2016 (32kg complex)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 35 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 - 32kg complex

2x:
20kg TGU + windmill, 1/1
48kg DL, 5
12kg TK halo, 5/5
DB 12kg batwings, x 3

4x:
32kg 2H SW, 10
32kg FSQ, 5/5
32kg 2H SW, 10
32kg C&P, 2/2

32kg 2H SW, 10

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

8:30am - Complete

9:00am - Chriro

Notes - Great training session right before heading to South Dakota with my kids and girlfriend to visit family this week.  Will have some bells in SD, up to 20kg.  Will be a back off for a few days.  Great to be able to press the 32kg today, really strong, focusing on a good clean, and active negative.  Continue to be encouraged at the progress back.  Don't seem to have lost any pressing strength and working on improving the groove. Got a quick chiro visit in as well.

12/17/16 Saturday December 17, 2016 (28kg C&P, 28kg 2H SW)

2:50pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

3:05pm - 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

3:20pm- Training session - 28kg C&P, 28kg 2H SW

2x:
16kg armbar + TGU + windmill, 1/1
24kg GSq, 5
12kg TK halo, 8/8

2x:
16kg BU PR, 2/2
DB 12kg batwings, x 3
24kg PR, 5/5

4x:
28kg C&P, 2/2
28kg 2H SW, 20

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

4:00pm - Complete

Notes - Excellent and quick training session in the afternoon on Saturday.  Pressing is back, and it feels pretty damn good.  Extreme focus on an excellent clean -  EVERY TIME - as well as an active negative back into the rack.  On the R side it feels like an absolute spring is being loaded and the bell just shoots up into lockout.  It's coming around on the L as well, the good thing is I can feel the lat working more effectively now, and the trap and shoulder is staying down and not shrugging.  This could be a big a ha moment for me.

12/16/16 Friday December 16, 2016 (training with Kevin)

5:45am - Primal move - 10 minutes

6:10am - Training with Kevin

7:30am - Finish

Notes - Good training session today.  We warmed up with some arm bars.  Practiced some segmental rolling, which has been helping to open up my shoulders, focusing on slowing down the movement.   Did some tall kneeling halos with the 12kg, focusing on bring the bell low to the mid stomach area, and not shrugging the shoulders.  Key for me.  We tried some "bat wings" with 12kg bells, which focuses on the lower traps / rhomboids in the back, an area of weakness I have.  I think balancing things out and improving strength in that area will really help the shoulders sit down, open up, etc.  Priming those muscles also helps a lot for pressing.  We then did some bottoms up presses with the 16kg, felt very good.  Went back and forth with bat wings, bottom up presses, then hanging from the bar.  Did some goblet squats with the 24kg, focusing on the same technique, not shrugging the shoulders but instead really firing the rhomboids.  Eventually, went to practice pressing the 24kg and did various sets of 2, 3, and 5 reps on the military press.  Was really delighted at how good things felt.  We focused on an improved clean on the L side, getting the bell vertical on the clean, and really pressing off the lat shelf.  Not letting the bell come too far on top of my arm / into the chest on the clean.  We focused heavily on an active negative and really pulling the bell from lockout into the rack for the next press.  This was huge for me, a real lightbulb moment, as there was a clean realization that an improved active negative can act as a spring-load for the next press - I have not been doing this as well as I can.  I think focusing on this at lighter weights is going to help my press groove and strength with heavier bells.  We finished the session by doing 8 minutes of 32kg 2H SW, with the first 4 minutes 10 reps on the minute, and then for the last 4 minutes, 10 reps every 30 seconds.  That was tough!  Felt great.

12/15/16 Thursday December 15, 2016 (24kg TGU, kickstand DL)

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

Break

8:30am- Training session - 24kg TGU, kickstand DL

2x:
24kg TGU to kneeling, 1/1
24kg kickstand DL, 5

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

8:45am - Complete

Notes - Nice, looking forward to training with Kevin tomorrow.

12/14/16 Wednesday December 14, 2016 (2H SW ladder)

6:25am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

6:55am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:10am- Training session - 2H SW ladder

3x:
24kg TGU to windmill, 1/1
24kg SLDL, 3/3
16kg overhead walks, 1/1

3x:
28kg 2H SW, 10
40kg 2H SW, 10
36kg 2H SW, 10
32kg 2H SW, 10

120 swings

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

7:45am - Complete

Notes - Very good training session.  Things have really come around and I am ready to take the training wheels back off again.  Doing some rolling has really been helping for the shoulders as well.

12/13/16 Tuesday December 13, 2016 (24kg TGU, GSq)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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 - 24kg TGU, GSq

2x:
24kg TGU to kneeling, 1/1
24kg GSq, 5

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

7:30am - Complete

Notes - Feeling solid, good.

12/12/16 Monday December 12, 2016 (2H SW ladder, windmills)

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

7:45am- Training session - 2H SW ladder, windmills

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

3x:
24kg 2H SW, 10
36kg 2H SW, 10
32kg 2H SW, 10
28kg 2H SW, 10
24kg windmill, 1/1

120 swings

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

8:15am - Complete

Notes - Really nice and quick session today.  Feeling good.  Adductor tightness dissipating which is encouraging.  Talked to Kevin, I probably used too narrow a stance for C&J, I was using a press stance, and should have been using a squat/deadlift or even closer to a swing stance. Didn't remember that, so good to know.  Get-ups were good today, no issues with left elbow or tricep, and also noticed nothing at all there on windmills or 2H SW.  All good.  Windmills are becoming a good movement for me, whereas when I first started these, they seemed to be problematic.  I feel it can open up my shoulder and also feels good on the low back and adductors.  Being able to soften the left leg when the bell is in the left hand overhead was a revelation, something I picked up at SFGII.  I don't have to soften at all on the R leg when the bell is in the R hand overhead, so this is a difference between the sides, due to a tight L adductor I believe.  However over time it is getting looser / more flexible, and the goal eventually is to get the same on the L as the R.  Part of the challenge on the L is less stability in my L shoulder compared to the R, which I know I have. Yet, the windmill works to improve this.  It's a good thing for me.

12/10/16 Saturday December 10, 2016 (24kg C&J)

5:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

5:15pm - 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

5:30pm- Training session - 24kg C&J

2x:
20kg TGU, 1/1
20kg TK PR, 5/5
20kg GSq, 5

15 minutes:
24kg C&J, 3/3, 5/5, 7/7, start over with 3/3, 5/5, 7/7

24kg 2H SW 20, x 2

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

6:10pm - Complete

Notes - Writing this on Sunday evening after checking in for 24 hrs or so on how this training session impacted me.  I chose the single arm Clean and Jerk with a lighter bell for me, the 24, on the premise that I wanted to test out overhead work, and work on the overhead mobility on the L side in particular, with some shoulder stability, without having the active negative of the press back into the rack.  I am still watching my L tricep by the elbow and after testing it with the 20kg in doing some TK PR, it felt good, but just didn't seem like pressing was the right thing to do.  The C&J can be a good conditioning tool, so I decided to go with it, knowing I could use my legs to propel the bell up into lockout and also to use the legs to catch the bell in the rack, not using the triceps as you do in the press on an active negative.  By and large, particularly checking in on how I feel today, that seemed to work very well.  No issues during the training session, and I think getting away from the active negative while still getting the bell overhead was a smart move.  With that said, my adductors are a bit lit up, which generally has happened to me in the past with jerks.  I am guessing a controlled Push Press probably would have been a better choice, as long as I make sure I am tensing up my glutes on the catch.  I think I could have done a better job of that with the jerks, The catch has always been the challenge for me on these lifts.  This week I will talk to Kevin but I think the goal should be at least to get the bell overhead in safe ways (TGUs, windmills, perhaps overhead walks with a light bell, and then possibly try a single arm push press with a heavier bell, or a double push press with say 24s), probably not doing much active negatives on a press.  Could still use the TK PR as a safety and mobility check, makes sense and it has been good for that.  Otherwise I think 2H SW and front squats could continue to be the go-to moves for the time being.  I am in South Dakota December 19 - 23 with only access to light KBs, so it's going to be an odd training time anyway with that and then Christmas.  Probably a good time to go with a conditioning block and ideally come back into the New Year cleared up and ready to press again.  The key is tying to figure out things that can help me maintain press strength in the meantime.

12/9/16 Friday December 9, 2016 (DB 28kgs FSQ, 32kg 2H SW)

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

7:45am- Training session - DB 28kgs FSQ, 32kg 2H SW

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

5x:
DB 28kgs FSQ, 5
16kg windmill, 1/1

15 minutes, on the minute:
32kg 2H SW 10

150 swings

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

8:30am - Complete

12:00pm - acupuncture

Notes - This was a great training session.  I am very encouraged.  I incorporated some 16kg TK PR to test how my overhead position was feeling, as well as to test the L elbow and tricep to see if things had cleared up. Definitely had.  No issues with the elbow or tricep - sigh of relief.  Obviously a light weight, but this is encouraging.  I only notice the tricep a bit right now on push-ups in my Primal Move warm-up.  It is slight, but it is there, so it needs a little more time most likely.  With all that said, the various soft tissue work has helped a ton, backing off was smart.  I was able to up the bell size on the FSQ to 28s, that was challenging, but certainly nothing I could not handle.  Everything felt great, felt things just a little bit on a couple of reps in the L trap, another area that is still under improvement.  Swings with the 32 felt great. Also in the afternoon I got some acupuncture done.  So this week, bodywork, chiro, massage, and acupuncture.  Also went to a yoga class with my girlfriend last night.  So a hell of a lot of recovery work this week, and I needed. it.

12/8/16 Thursday December 8, 2016 (24kg TGU, kickstand DL)

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

7:30am- Training session - 24kg TGU, kickstand DL

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

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

7:45am - Complete

Notes - Solid day today.  Continued recovery from the soft tissue work.  Another good night's sleep tonight and I will be feeling positive going into another training session tomorrow, trying to move forward.  Planning on double bell front squats and 2H swings as the movements of choice for now as I figure out how to re-incorporate overhead work.

12/7/16 Wednesday December 7, 2016 (DB 24kgs FSQ, 32kg 2H SW)

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

7:45am- Training session - DB 24kgs FSQ, 32kg 2H SW

2x:
24kg TGU, 1/1
24kg GSq, 5
24kg SLDL, 5/5

5x:
DB 24kgs FSQ, 5

15 minutes, on the minute:
32kg 2H SW 10

150 swings

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

8:30am - Complete

Notes - Writing this on Thursday after being very busy the last couple of days trying to rehab this stuff with the left shoulder, etc. etc.  Good couple of days actually.  Did bodywork on Tuesday, then had a chiro appt and a deep tissue massage on Wednesday.  Feeling way, way better after getting a lot of release of tension in the traps, forearms, triceps, etc.  Got to get with Kevin to figure out the best way forward but I think I am coming out of the woods here. This session on Wed was done before the chiro visit and before the deep tissue massage.  It went well.  I really wanted to try some front squats, I just felt like they would be ok and would not irritate anything too much if at all.  They seemed to go fine.  The swings felt good.  Now it will just be figuring out the best way to re-incorporate overhead work (pressing).

12/6/16 Tuesday December 6, 2016 (24kg TGU, kickstand DL)

11:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

11:15am - 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

11:30am- Training session - 24kg TGU, kickstand DL

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

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

11:45am - Complete

Notes - Writing this on Thursday after being very busy the last couple of days trying to rehab this stuff with the left shoulder, etc. etc.  Good couple of days actually.  Did bodywork on Tuesday, then had a chiro appt and a deep tissue massage on Wednesday.  Feeling way, way better after getting a lot of release of tension in the traps, forearms, triceps, etc.  Got to get with Kevin to figure out the best way forward but I think I am coming out of the woods here.

12/5/16 Monday December 5, 2016 (Press ladder, swings)

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 - Press ladder, swings

3x:
20kg FMS TGU, 1/1
48kg DL, 5
20kg BU PR, 1/1

3x:
28kg PR, 5/5
36kg PR, 2/2
32kg PR, 3/3

32kg 2H SW, 20, 15, 15, very limited rest between each set.  50 total reps.

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

7:40am - Complete

Notes - well - an incredibly disappointing day in certain respects.  I rested this weekend, had a good warm up today all the way through BU PR, didn't notice any issues at all with the L trap, or forearm or elbow.  Seemed like all systems were a go.  Getting into pressing, right away on the negative back into the rack from lockout, the elbow felt tight on the outside and inside, mainly the inside, on the L side.  My R side felt amazing, honestly probably some of the best pressing I have ever had on the R side.  I ended up getting pissed and worked my way through the training session, probably not my finest hour in terms of good judgment.  Pretty much all other aspects of the press felt fine on the L, no issue with cleans, no issue pressing out of the rack, but things would light up on the negative.  Thinking out loud, back in Spokane on Thanksgiving two weeks ago I was doing a few pull ups with my girl friend and noticed the L elbow bark.  And my L trap has been a bit tight.  Honestly I think I have let myself down with not getting enough soft tissue work, and this L trap thing has ended up causing some poor mechanics on the L side a bit and there is too much tension on the L bicep, tricep, and things are off.  The good news is that I am going in for bodywork tomorrow, and have chiro and a deep tissue massage on Wednesday.  These guys are all good and that attention should help.  I am going to have my bodyworker release the traps, work on releasing my triceps, and getting into my armpits, lats etc.  I believe I will see pretty immediate help from these sessions.  For Wed I am going to plan on dropping the SS PR, and not going overhead at all except for get-ups, which are fine.  I will sub in extra front squats assuming that doesn't bother anything.  When I have had overhead issues in the past, I have usually moved to squats with good results.  Also, 2H SW feels good, doesn't seem to bother anything at all.  The swings are feeling great.  I will do those assuming nothing crops up.  Frustrating, but it is important for me to focus on solutions here and getting things back on track.

12/3/16 Saturday December 3, 2016 (40kg KB aerobics)

12:45pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

1:15pm - 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

1:30pm- Training session - 40kg KB aerobics

2x:
24kg TGU to windmill, 1/1
24kg FSQ, 5
24kg TK PR, 5/5
jump rope 2 minutes

40kg 2H SW, 10

12 minutes 40kg KB aerobics:

40kg 1H SW, CL, FSQ (using off hand to support the bell), set down, switch hands

Did 7 sets total

40kg 2H SW, 10

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

2:00pm - Complete

Notes - Interesting day.  Did various soft tissue work last night on the L trap, pec, forearm, elbow area.  Things are a bit off but after thinking through it I think I have just a bit of tightness in the L trap from the consistent pressing work etc.etc. and it's gotten my forearm and elbow involved a bit.  I think Wednesday's training with the 1H SW with the 24kg may have added a bit of fuel to the fire as I don't 1H SW much at all, and it's possible that it was too many reps and with what is going on in the L trap and forearm, may not have been a good movement in the circumstances.  Not a huge deal, but I will continue to watch it and may modify things to just do 2H SW for the time being.  2H SW is completely good and doesn't bother it at all.  Woke up today and still was feeling some residual effects on the L side, so I took the morning off and trained in the afternoon instead.  Took some time to warm up, and I decided I would just go by feel today and see how I felt once I started touching the bells.  Felt pretty good.  Did my warm-up with the 24kg, all systems felt good, and after doing some 2H SW with the 40kg, I felt like I could go ahead and test KB aerobics with that bell as planned for this cycle.  Felt good.  Got 7 sets done, feeling extremely good with this bell on the R side today, L side obviously I was being cautious, really trying to use the hips and glutes and not put any undue stress on the L shoulder, forearm etc.  Just basically trying to have great technique.  Writing this tonight, feeling fine, did more soft tissue work with the foam roller, lacrosse ball, and also used some Traumeel homeopathic ointment to help in recovery.  Will do the same thing tomorrow.  Will also try and get some soft tissue work done this week in addition to chiro work.  Have not had much soft tissue work lately so that could really help. All in all, what I learned today is a lesson I have learned many times.  Be in touch with your body, but don't be scared to push a little bit as you may be capable of much more than you think.  Great technique is key at all times and cannot be compromised.  If it is, time to set the bells down or reduce load etc.

12/2/16 Friday December 2, 2016 (32kg max rep PR, 2H SW)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 minutes (needed extra time)

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 - 32kg max rep PR, 2H SW

3x:
20kg TGU, 1/1
48kg DL, 5
24kg BU PR, 1/1

32kg loaded CL, 1/1 (warm up)

44kg loaded CL, 1/1
32kg PR, 6/6 (PR)

44kg loaded CL, 1/1
32kg PR, 5/5

44kg loaded CL, 1/1
32kg PR, 5/5

32kg 2H SW, 10
44kg 2H SW, 5
32kg 2H SW, 15
44kg 2H SW, 5
32kg 2H SW, 20
44kg 2H SW, 5

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

8:00am - Complete

Notes - Very good session today.  Noticed late yesterday afternoon that the L biceps tendon and forearm were quite tight.  I think that may have been from 1H SW on Wednesday, I am not sure, but things are a little off there.  Was also out with coworkers in the evening so did not go into the session in the best spot to set up a huge performance.  Was being fairly deliberate with technique particularly on the 44kg CL given that.  Ultimately was a very good session, and I got a max rep press with the 32kg, hitting 6 reps on each side on the first of 3 sets.  Never done that before, so that was cool.   Didn't notice the biceps at all on 2H SW, that is a good lift for me almost always, and almost any weight.

12/1/16 Thursday December 1, 2016 (24kg TGU, kickstand DL)

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

7:30am- Training session - 24kg TGU, kickstand DL

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

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

7:45am - Complete

Notes - Very solid stuff.  This is good.  Big cycle from Kevin that is just starting, I feel ready for it.  Max rep pressing on the 32kg tomorrow. Never tried a max rep press effort, this will be interesting.