1/31/18 Wednesday January 31, 2018 (DB 20kgs RR / CL / SS PR / stepback lunges, DB 24kgs farmer carries)

6:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 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 20kg with 3 presses and rotations, 1/1

6:50am- Training session - DB 20kgs RR / CL / SS PR / stepback lunges, DB 24kgs farmer carries

scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
DB 20kgs DL x 5

4x:
DB 20kgs rows x 3/3 CL x 3/3 SS PR x 3/3 step back lunges x 3/3

DB 24kgs farmer carry x 3 minutes

rolling
hanging from the bar

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 - Scaled the load way back.  Still didn't feel all that great today.  Got in to see my chiro for the first time in 3 months this evening, that was quite helpful.  Sounds like I have the same pattern, overloaded on the right pec, right glute, has my hips rotated a bit, left hip is high/ leg short, pulling / shearing on my left hip and adductor etc.  Left hamstring very tight.  We worked all of that stuff through and also put some tape from my right shoulder down to my lower left lat/ low back.  Intended to turn off the left trap / right lat and glute, get the left glute and low back turned on again, and right shoulder.  Opposite of the patterns I am stuck in.  I have experienced this before so here is hoping I can work my way out of this again.

1/29/18 Monday January 29, 2018 (PR ladder 24/28/32kg + pull-ups, 28kg 2H SW)

6:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 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 20kg with 3 presses and rotations, 1/1

6:50am- Training session - PR ladder 24/28/32kg, 28kg 2H SW

2x:
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
20kg TK PR x 5/5

3x:
24kg PR x 3/3
Pull-up x 1
28kg PR x 2/2
Pull-up x 1
32kg PR x 1/1
Pull-up x 1

28kg 2H SW x 10, x 5 sets

rolling
hanging from the bar

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

7:50am - Complete

Notes - Writing this on Tuesday evening.  Yesterday, one of the absolute worst days I have ever felt body wise.  Didn't necessarily note any issues during training itself, but afterwards and all day just felt awful - left sacrum low back terrible, adductor, legs just way off.  I spent 90 minutes on my back doing the supine groin stretch from Pain Free last night, got massive stuff going on in my two shoulders, primarily the left, as well as low right lat.  I went in to see my body work / acupuncture specialist and we did a bunch of drills with my feet and pelvis, which continued to clear up a ton of stuff with my left shoulder in particular. We took a number of photos and could literally see the difference in the alignment of my hips and left shoulder as we progressed through the procedures.  Something is off with my training, or my day to day activities (or both) that keeps bringing me back to less than optimal postural positions, with twists in the shoulders and/or hips, and eventually I end up having problems.  I think I need a hard reset on my overall approach to training, more intention on "flow" and bodyweight movements, and frankly, I probably need to dramatically lighten loads and focus on shoring up weaknesses, problem areas, increase my overall stability and integrity.  I am not sure where to go next but I am sick and tired of not feeling good with too much frequency.  I have to change some things.

1/27/18 Saturday January 27, 2018 (40kg PR, 40kg 2H SW)

7:00am - belly breathing, Primal Move practice, Original Strength resets  - 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 20kg with 3 presses and rotations, 1/1

7:45am- Training session - 40kg PR, 40kg 2H SW

2x:
Scales x 2R/3L
20kg TGU + bridge x 1/1
20kg TK PR x 5/5

24kg C&P x 5/5
32kg C&P x 3/3

3x:
40kg PR x 1/1
Pull-up

40kg 2H SW x 10 x 3 sets
32kg 2H SW x 10, x 2 sets

rolling
hanging from the bar

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 - Getting around to writing this on Tuesday evening.  This training session on Saturday was good, I was able to press the 40kg each arm for 3 sets, without any issues.  I didn't have any problems over the weekend and felt pretty decent, though continued to have the nagging issue with my left sacrum / adductor / hip etc. Things are clearly not right as evidenced by my notes from Monday training following this.

1/26/18 Friday January 26, 2018 (44kg loaded CL / superset 40kg GSq + 24kg SN)

5:50am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:20am - 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 20kg with 3 presses and rotations, 1/1

6:35am- Training session - 44kg loaded CL / superset 40kg GSq + 24kg SN

2x:
SL bridges x 5/5
24kg TGU x 1/1
24kg GSq x 5

32kg loaded CL x 4/4
40kg loaded CL x 2/2

3x:
44kg loaded CL x 2/2

15 minutes superset:
40kg GSq x 2
24kg SN x 5/5

7 total sets

rolling
hanging from the bar

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

7:20am - Complete

Notes - Very solid training session today.  Plenty of load here.  Cleans felt great, including doubles with the 44kg, which I don't know that I have done before so I think that is a PR of sorts.  Snatching felt great.  Left adductor is hot, needs some attention.  Still toughing it out a bit trying to figure out this left hip / adductor, pelvis stuff that continues to nag.

1/24/18 Wednesday January 24, 2018 (PR ladder 28/32/40kg + pull-ups, 40kg 2H SW)

6:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 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 20kg with 3 presses and rotations, 1/1

6:50am- Training session - PR ladder 28/32/40kg, 40kg 2H SW

2x:
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
20kg TK PR x 5/5

4x:
28kg PR x 3/3
Pull-up x 1
32kg PR x 2/2
Pull-up x 1
40kg PR x 1/1
Pull-up x 1

40kg 2H SW x 10, x 5 sets

rolling
hanging from the bar

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

7:50am - Complete

Notes - Really, really pleased with this training session.  Things have turned up the last week and I am grateful.  Probably a combination of a number of things, I would guess: better sleep, less stress at work, body getting used to heavier loads again with pressing / swings, slight tweaks in technique (deeper inhale into hole, getting tight, glutes tight with the bell going into the clean position, etc.).  Feet ever so slightly wider is helping too.  Need to continue to keep the hip flexors as loose as possible.  In any event, 4 sets of ladders, getting every rep with the 40kg was very encouraging.  Last set, R side was tough, it was a 90% plus effort, maybe 95%, but I kept good form and grinded through the sticking point.  It's a big deal for me mentally to get these reps with the 40kg.  The hope is that eventually I can make the 40kg feel like the 36kg, where I know it's going up every time, I don't have to psych out, etc.  In any event, really happy with how this turned out today.

1/22/18 Monday January 22, 2018 (DB 24kgs RR SS PR step lunge complex, DB 32kgs farmer carries)

6:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 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 20kg with 3 presses and rotations, 1/1

6:50am- Training session - DB 24kgs RR SS PR step lunge complex, DB 32kgs farmer carries

2x:
Bridges x 5/5
24kg TGU x 1/1
48kg DL x 5

5x:
DB 24kgs Renegade Rows 1/1 x 3, SS PR 1/1 x 3, stepback lunges 1/1 x 3

DB 32kg farmer carries x 2 sets

rolling
hanging from the bar

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 - Excellent training session, I am very pleased.  I think I could step this up in the future by going up to 28s for sure.  I like this one a lot.

1/20//18 Saturday January 20, 2018 (DB 24kgs RR CL SS PR step lunge complex)

Olympic athletic club Ballard

1:35pm - belly breathing, Primal Move practice, Original Strength resets  - 15 minutes

1:50pm- Training session - DB 24kgs RR CL SS PR step lunge complex

2x:
Bridges x 5/5
24kg TGU x 1/1
DB 24kgs DL x 5

4x:
DB 24kgs Renegade Rows 1/1 x 3 , CL x 3, SS PR 1/1 x 3, stepback lunges 1/1 x 3

DB 24kg farmer carries x 1 very long set, walking in circles, backwards, forwards (maybe a 4-5 minute set)

rolling
hanging from the bar

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

2:30pm - Complete

Swimming - 30 minutes

Notes - Writing this on Sunday evening.  Did this from the Olympic Athletic Club in Ballard where my fiance is a member.  Wanted to keep this short, not too hard, which I accomplished.  Got a really good pump from the long farmer carries, I want to keep these in the rotation.  This is a massively underrated exercise.  Pick them up, go for a walk.  Got in some swimming after the session, was very nice.  Did a massage today, and another epson salt bath.  The last 4 days have gone a very long way in helping me get recovered after a challenging several weeks at work.  Pleased and ready to hit the last week of this cycle.

1/19/18 Friday January 19, 2018 (36kg C&P, 40kg 2H SW)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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 20kg with 3 presses and rotations, 1/1

6:45am- Training session - 36kg C&P, 40kg 2H SW

2x:
Scales x 2R/3L
20kg TGU + bridge x 1/1
20kg TK PR x 5/5

24kg C&P x 5/5
32kg C&P x 3/3

3x:
36kg C&P x 3/3
Pull-up

36kg 2H SW x 5
40kg 2H SW x 10, x 5 sets

rolling
hanging from the bar

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 - Nice bath last night, epson salts, felt a lot better this morning.  Also a decent night's sleep.  This training went better than expected. 

1/17/18 Wednesday January 17, 2018 (44kg loaded CL / superset 36kg GSq + 20kg SN)

6:50am - belly breathing, Primal Move practice, Original Strength resets  - 30 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 20kg with 3 presses and rotations, 1/1

7:35am- Training session - 44kg loaded CL / superset 36kg GSq + 20kg SN

2x:
SL bridges x 5/5
24kg TGU x 1/1
24kg GSq x 5

32kg loaded CL x 4/4
40kg loaded CL x 2/2

3x:
44kg loaded CL x 1/1

15 minutes superset:
36kg GSq x 2
20kg SN x 5/5

8 total sets

rolling
hanging from the bar

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

8:20am - Complete

Notes - So some interesting observations.  Yesterday was a tough one.  Another bout of DOMS, left hip not feeling good, same issues.  Did another yoga class last night, it was helpful.  Been watching various mobility videos and trying to think through my issues, and think about the type of training I have done recently that has left me feeling pretty good, and training where I have felt not so good.  What I am seeing I think is very tight hip flexors being the primary issue that I need to attack.  That and my Psoas, which is attached to the hip flexors.  I think the tight hip flexors are pulling the pelvis out of optimal alignment, causing the referred pain the hip, and top of hip in the low back, adductors, hamstrings etc.  Stretching these muscles other than the hip flexors doesn't seem to help much. Doing hip flexor work and movements that put the hip into extension (snatches, cleans, stepback lunges) I seem to respond very well to.  I am going to focus on rolling out my quads, stretching the hip flexors, using the lacrosse balls on my psoas to try and lengthen those muscles and create some space and better mobility.  I am really hoping this can start to alleviate the issues in the left hip.  It is really starting to get me down as I cannot seem to shake it.  With that said, today's training was good, felt better all day.  The heavy cleans felt great, and I was confident with the 40 and the 44 too. Heavy loaded cleans are a good movement for me.  For the goblets I focused on keeping tight and at the top of the lockout really locking out the hips on each rep.  Snatches I tried to wait on the bell, throw the hips back, and let the hips drive the bell back up.

1/15/18 Monday January 15, 2018 (PR ladder 28/32/40kg + pull-ups, 36kg 2H SW)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 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 20kg with 3 presses and rotations, 1/1

7:00am- Training session - PR ladder 28/32/40kg, 36kg 2H SW

2x:
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
20kg TK PR x 5/5

3x:
28kg PR x 3/3
Pull-up x 1
32kg PR x 2/2
Pull-up x 1
40kg PR x 1/1 (fail on R on first set, rested, got the rep, no more fails)
Pull-up x 1

36kg 2H SW x 10, x 8 sets (took me 11 minutes)

rolling
hanging from the bar

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

8:10am - Complete

Notes - So an interesting day, with a number of observations.  First off, Monday mornings are hard.  This is something consistent I notice.  I am not at my strongest on Monday mornings.  This may be something for Kevin and me to take into consideration in future program planning.  I seem to warm up over the course of the week and my best days tend to be a Wed or a Friday morning.  I like Saturdays as well but also like keeping those to more of a ballistic focus, shorter due to time with my kids.  I did a yin yoga class on Sunday night, which was very good, but I think I also stretched out my right shoulder, bicep, a bit and I think that ended up showing up a bit today and the bicep is tight.  Or it could have been from the fail on my first 40kg attempt on the R.  Bad clean, bell did not go straight up out of the clean but went out, and then from there I was not getting it overhead.  I carefully abandoned the press and then spent a lot of time trying to re group which pushed out my overall session at least 20 or so minutes longer than normal, due to having to psych up for every subsequent 40kg lift on the R side.  I was able to get each rep, safely, and I did so by trying to get tighter in the set up, deep inhale into the hole, and driving harder with the hips into lockout, keeping the bell close.  From there it was use the lat and stay tight.  That was all good and I learned some things today, but the first fail took something out of me for sure.  Mentally it sure is challenging when you fail a lift, particularly early in a session.   The swings at the end were very good and some technique changes there in terms of playing chicken with the bell, really pushing the hips back, exploding out of the hole, bracing for the punch are really helping.  I am also experimenting with just a very slight increase in width to presses and swings.  Maybe a half inch or so on each leg.  It's subtle but I feel more stable and I feel like I have a little more power.

1/13//18 Saturday January 13, 2018 (DB 24kgs RR CL SS PR step lunge complex)

7:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 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 20kg with 3 presses and rotations, 1/1

7:50am- Training session - DB 24kgs RR CL SS PR step lunge complex

2x:
Bridges x 5/5
24kg TGU x 1/1
48kg DL x 5

5x:
DB 24kgs Renegade Rows 1/1 x 3 , CL x 3, SS PR 1/1 x 3, stepback lunges 1/1 x 3

DB 32kg farmer carries x 2 sets

rolling
hanging from the bar

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 Sunday evening.  This was a great training session, I greatly enjoyed it.  All of these movements are good for me to practice and a great staple for training templates.

1/12/18 Friday January 12, 2018 (32kg C&P, 36kg 2H SW)

6:35am - belly breathing, Primal Move practice, Original Strength 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)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:20am- Training session - 32kg C&P, 36kg 2H SW

2x:
Scales x 2R/3L
20kg TGU + bridge x 1/1
20kg TK PR x 5/5

24kg C&P x 5/5

3x:
32kg C&P x 5/5
Pull-up

8 minutes:
36kg 2H SW x 10

Got 6 sets

rolling
hanging from the bar

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

8:10am - Complete

Notes - Last night I watched a number of StrongFirst videos, pressing, mainly swinging, trying to study and pick up some cues on things I may not be doing as well as I can.  For quite some time I have felt like my swing comes and goes, and just has not felt quite right.  I realized in watching a few videos I need to get back to playing chicken with the bell, and then really snapping the hips back, straight back, and then using the spring with the hips to move the bell back rapidly, getting to lockout quickly and then let the bell float.  Also, bracing for the bunch as the bell goes to its highest point, floats, then back to playing chicken.  I cannot believe how Hardstyle I did these swings today, with a 36kg.  It would have been even better to use a little lighter bell so I can try and practice these smaller cues, though a bigger bell does have its advantages as you can't cheat anything.  I have not felt swings like this in some time.  My legs were shaking in the shower after the session.  I felt good today all day and that's saying something after what was plenty of load in this session. I also experimented with doing the "jump test" a number of times to check feet placement and ended up with something just slightly wider than what I have been using.  It seemed to work well.  I went just slightly wider as well for clean and presses.  On those, I tried to imagine the muscles under my armpit (lats) pressing the bell up and pulling it back down.  I also tried to work on inhaling hard as the bell was going into the hole, so that I was tighter as the bell was coming up into the clean.  Small stuff individually but the details matter.  I honestly have been perplexed at some of the nagging stuff going on and I really think it must have to do somewhere along the way with not getting and staying tight, wedging enough, and using the big movers to control the bell, not the small ancillary muscles that should not be carrying the load (low back, etc.).  In any event I am going to keep studying some materials and really try and pay attention to the small details in each lift.

1/10/18 Wednesday January 10, 2018 (40kg loaded CL / superset 32kg GSq + 20kg SN)

5:50am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:20am - 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 20kg with 3 presses and rotations, 1/1

6:35am- Training session - 40kg loaded CL / superset 32kg GSq + 20kg SN

2x:
SL bridges x 5/5
24kg TGU x 1/1
24kg GSq x 5

3x:
40kg loaded CL x 2/2

15 minutes superset:
32kg GSq x 3
20kg SN x 5/5

9 total sets

rolling
hanging from the bar

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

7:20am - Complete

Notes - Did a long yoga class on Tuesday night, really good stuff.  I need to do more of that.  Still continuing to deal with adductor, hamstring, hip stuff on the L stuff.  Grinds tend to really tighten things up.  Really need to manage with mobility, etc.  Solid training session today.  Really enjoying snatching these days, it feels good. 

1/8//18 Monday January 8, 2018 (PR ladder 28/32/36kg + pull-ups, 32kg 2H SW)

5:50am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:20am - 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 20kg with 3 presses and rotations, 1/1

6:35am- Training session - PR ladder 28/32/36kg, 32kg 2H SW

2x:
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
20kg TK PR x 5/5

3x:
28kg PR x 3
Pull-up x 1
32kg PR x 2
Pull-up x 1
36kg PR x 1
Pull-up x 1

10 minutes on the minute:
32kg 2H SW x 10

rolling
hanging from the bar

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

7:20am - Complete

Notes - A solid start to this training cycle.  I liked included in the pull-ups after each press bell, that was a good move.  Really helped me feel the lats and ensure I was pressing from the lats on each rep.  Right elbow acting up just a bit.  Planning on some yoga tomorrow night to balance things out, feel like I need it.  Can get tight when doing a lot of pressing and I want to be proactive on doing things that will help keep things in balance.

1/6//18 Saturday January 6, 2018 (DB 24kgs RR CL SS PR step lunge complex)

6:50am - belly breathing, Primal Move practice, Original Strength resets  - 30 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 20kg with 3 presses and rotations, 1/1

7:35am- Training session - DB 24kgs RR CL SS PR step lunge complex

24kg TGU x 1/1
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
16kg TK PR x 5/5

20 minutes complex:

DB 24kgs Renegade Rows 1/1 x 3 , CL x 3, SS PR 1/1 x 3, stepback lunges 1/1 x 3

Got 6 sets which I was pleased with

rolling
hanging from the bar

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 - Very enjoyable training session, I really like this one a lot.  Challenging no doubt, a lot of time under tension on this complex.  Body really responds to rows and stepback lunges I can tell.  I think these were under represented movements / muscles in my training previously and it's great to work on these areas.

1/5/18 Friday January 5, 2018 (training with Kevin)

5:30 - mobility, Primal Move

6:00am - Training with Kevin

Writing this on Saturday night.  Great training session with Kevin.  Foam rolling, then jumped into training.  Did some tall kneeling presses, focused on kneeling leg light, to ensure being in good position over standing knee, bell pressed on kneeling leg side.  Focus is on opening up the hip flexors, which I really continue to need.  We worked on some planks, KB swings, scales.  Started pressing, 28kg, 32kg, 36kg, then the 40kg.  40kg went up quickly and with no problem on either arm which is a great sign.  We then did some loaded cleans with the 40kg, 2 reps, which was interesting and not something I have ever done with the 40kg (always one rep).  More swings.  Did some goblets with the 32kg, then did some light snatching with the 20kg.  Going to focus this block on beginning to work back up to heavy pressing.  Will be fun to see where I can take this.  The goal, which has been the goal for some time, is to press the 48kg.

7:30am - End

1/3/18 Wednesday January 3, 2018 (20 minute SN ladder)

6:20am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:50am - 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 20kg with 3 presses and rotations, 1/1

6:35am- Training session - 20 minute SN ladder

Bridges x 5
24kg TGU x 1/1
24kg kickstand DL x 5/5
24kg 2H SW x 20

Bridges x 5
24kg TGU x 1/1
28kg kickstand DL x 5/5
28kg 2H SW x 15

Bridges x 5
24kg TGU x 1/1
28kg kickstand DL x 5/5
32kg 2H SW x 10

20 minutes:

20kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
24kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
24kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5

28kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5

28kg SN ladder 1/1, 2/2, 3/3, 4/4, (time up), 5/5

rolling
hanging from bar

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

7:15am - Complete

Notes - Really happy with this training session.  Time ran out on my last ladder after 4/4, but I did the 5/5 to complete the ladder so about 20:30 total.  Writing this Wed night, my back just feels great as it has consistently after snatching sessions lately.  Something is really going right with this movement and I like the training sessions and results I have been experiencing.

1/1//18 Monday January 1, 2018 (DB 24kgs RR SS PR step lunge complex)

8:50am - belly breathing, Primal Move practice, Original Strength resets  - 30 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 20kg with 3 presses and rotations, 1/1

9:35am- Training session - DB 24kgs RR SS PR step lunge complex

2x:
single leg bridges x 3/3
24kg TGU x 1/1
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
24kg 2H SW x 15 (concentrate on bracing for the punch with abs)

Complex 5x:
DB 24kgs Renegade Rows 1/1 x 3 , SS PR 1/1 x 3, stepback lunges 1/1 x 3

rolling
hanging from the bar

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

10:20am - Complete

Notes - Writing this on Tuesday evening.  A great start to 2018.  Another go around with the double 24kgs complex, each time I do this, I feel like I improve the technique in each movement and things are feeling very strong.  Adductor issues are at bay.  Keeping the hip flexors nice and loose and avoiding those getting locked down and tight is key for me it seems.