8/12/16 Friday August 12, 2016 (BU work, 24kg KB aerobics)

At my parent's house in Hockinson, WA

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

5:15pm - Training session - BU work, 24kg KB aerobics

24kg kickstand DL, 8/8
12kg BU CL, 1/1 with walking
16kg BU CL, 1/1 with walking
24kg BU CL, 1/1 with walking

24kg kickstand DL, 8/8
12kg BU PR, 1/1
16kg BU PR, 1/1
24kg BU PR, 1/1

24kg kickstand DL, 8/8

12kg BU FSQ, 1/1 

16kg BU FSQ, 1/1
24kg BU FSQ, 1/1

24kg 2H SW, 20

20 mins KB aerobics:

24kg CL 2, PR 2, FSQ 2, SW 2, SN 2, set down, switch hands

24kg 2H SW, 15

6:00pm - Complete

Notes - Writing this late Sunday night after getting back from a long 4 days.  Left for camping trip with the kids and Leah on Thursday morning, going to the Olympic Peninsula and staying at Lake Cushman Thursday night.  Then drove to my parents house near Battleground WA on Friday.  Did KB work Friday evening before dinner.  Started feeling shitty pretty much right away that evening.  It was hot - 95 degrees - and my right knee was barking, my right elbow was barking hard.  I thought "just a 24kg" was going to be fine, but clearly it was not.  Biggest thing I noticed throughout the weekend was the relief on the knee from the hamstring work, which is clearly helping a lot, and as far as the elbow goes, this is from a tight right pec and shoulder - not in the elbow.  I loosened up that right pec and shoulder on Saturday at the part, elbow immediately started feeling better.  Had to do a lot of driving this weekend, a shitload actually, for this trip, so good to get out of the car.  Going to re-focus on this hamstring work, and I have two acupuncture sessions this week with my longtime acupuncturist to focus on these matters and really try to kick the recovery into overdrive.  Overhead work is out this week until I get the right shoulder and pec under control and get the elbow relieved.  Pressing does not feel good as I feel it inside the right elbow, so that is dropped until I can work out this situation.  Hamstrings are going to continue to get attacked until I can get those feeling much more symmetrical (R side is the issue from the FMS screen last week).

8/11/16 Thursday August 11, 2016 (24kg TGUs, kickstand DLs)

8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 minutes

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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1

9:00am- Training session - 24kg TGUs, 24kg SLDLs

3x:
24kg full TGUs, 1/1
24kg kickstand DL, 8/8

9:20am - Complete

Notes - Felt ok.  First time I have touched a kettlebell since Sunday.  Trying to focus on getting those hamstrings loosened up.

8/10/16 Wednesday August 10, 2016 (training with Kevin)

6:15am - Training with Kevin

Did a full movement screen (FMS) which highlighted two things that I knew.

Right pec / shoulder is incredibly tight, and the test for putting hands behind the back was effectively a 1 with the right hand on top of the left hand - fail.  Needs major work,  This is clearly the reason why the right elbow is sensitive particularly on pressing - it's a shoulder issue.  Need to open it up.

Hanging leg raise a 1 on the R side, - fail, and noted asymmetry with the left side.  Again I knew this.  Needs a ton of attention.  Hamstring is crazy tight.

We immediately began working various mobility drills to address these issues.  Mainly consisting of rolling out the feet, quads, moving to band drills to introduce more hamstring flexibility, and then load with "kick stand" deadlifts.  Going to focus on this for the near term.  A ton of heavy load to get ready for SFGII has taken a toll.

7:15am - End.