1/28/17 Saturday January 28, 2017 (40kg PPR, DB 24kgs FSQ, 40kg 2H SW)

9:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:20am - 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

9:35am- Training session - 40kg PPR, DB 24kgs FSQ, 40kg 2H SW

3x:
16kg TGUlx 1/1
24kg GSq, 5
24kg H2H SW x 5/5

32kg PPR x 3/3 (warm-up for the 40kg push press)

3x:
40kg PPR x 1/1
DB 24kgs FSQ x 5
40kg 2H SW x 10

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 - Another solid day at the office.  After training pretty late afternoon / early evening yesterday, without much recovery time, I was curious how I would feel and how this would go.  Right pec and elbow felt very good, surprisingly so.  I have been trying to work the lacrosse ball and keep up on mobility though, adding in some rolling, so hopefully that is all good.  What is frustrating as well is the insertion of my hamstring to L lower back.  It's not technically the adductor but it's related to that stuff.  Old pattern and it is hard to get rid of it once it shows up.  With that said, getting my swing stance corrected has been huge, and I just need to work through this a bit.  Will work with Kevin some more to try and figure out how to best address this.  What I feel like can happen is that I get "out of my glutes" and it is hard to bring them fully back on.  I think I have gotten a little bit out of the glutes. They should be helping more and providing more in certain lifts.  I need to figure out some warm up and other exercises that ensure that these get turned on.  Doing batwings has been great for my shoulders, maybe I need some single leg deads or even just deads to get the glutes firing.  The other thing I would say is that some time ago we were using rack holds to fire up the abs and to get tight.  For whatever reason I think I have a lot of trouble staying as tight as I could be in the abs.  Those are my ideas on improvement areas.  The other thing would be the continued tenderness on the outside of my left knee, with my old Osgood-Schlatter's stuff I had as a kid.  I did a bit of reading and it lack of flexibility in the quads and hamstrings I think could have this flared up.  My chiropractor was saying that my left quad was over firing, so this could be a quad thing.  I am trying to address with some focused soft tissue work on the left quad.  No doubt these various things are related.  In any event, putting the 40kg overhead with some solid technique is nothing to sneeze at, and that felt very good today.  I probably need a backoff week coming off this cycle, maybe lighter bells, have some fun, get some massage done, etc. and then see where things feel in a week.  I think they will feel pretty good.

1/27/17 Friday January 27, 2017 (36kg PR - PR, 28/32kg 2H SW)

4:30pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

4:45pm - 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

5:00pm- Training session - 36kg PR, 28/32kg 2H SW

2x:
16kg TGU, 1/1
DB 12kgs batwings, 5
16kg BU PR, 1/1

28kg PR, 1/1
32kg PR, 1/1

36kg PR, 2/2, x 6 rest in between each set (PR)

5 minutes:
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 10
32kg 2H SW x 10

Got 80 total swings

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

5:45pm - Complete

Notes - Back from working in Spokane yesterday and today.  Funny experiences.  R elbow felt good all day yesterday, though the left lower back / top insertion of the hamstring was a little fired up.  This is related to the adductors stuff.  Traveling and sitting will do that to you.  Today, lower body felt very good, R elbow was sore.  What the hell. Definitely the R elbow is coming from just needing better tissue quality and movement in the R shoulder.  Will be doing some yoga over the weekend, just need to get that opened up, and some soft tissue work as well.  This training session went well, I got warmed up in the late afternoon after getting back from Spokane.  Took good rest between press sets, technique was solid, and I think that is a PR getting 6 sets of doubles with a 36kg.  Swings using the jump stance to get started felt good, I didn't push it, and just went with 80 swings in about 6 minutes overall.  Happy I was able to complete this three week press cycle, that's a lot of presses with the 36kg.  Disappointing a bit to be dealing with some niggling things the last half of the cycle.  It started out promising as hell but I hit some turbulence. With that said, proud to have put in the work.

1/26/17 Thursday January 26, 2017 (16kg TGU, kickstand DL)

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)

7:15am- Training session - 16kg arm bar + crooked arm bar + TGU

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

16kg SLDL, 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

7:30am - Complete

Notes - Writing this on Friday night.  Was feeling ok heading to Spokane yesterday.  Just battling getting the adductors back in line, and relieving tension on the R pec etc. to help the R elbow.