2/28/18 Wednesday February 28, 2018 (24 / 28kg 1H 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 - 24kg / 28kg 1H SW

3x:
20kg high knee marching x 5/5
bird dogs x 5/5
scales x 1/1
pull-up x 2
push-ups x 5

10 minutes on the minute:

24kg 1H SW x 10 (switch hands each minute), x 6
28kg 1H SW x 10, x 4

100 reps

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 - Writing this Wed evening.  Good training session.  I can feel that a lot of work has been done this week with my lower lats, particularly on the L side.  This is a good feeling I think because I have a tendency on that side to overuse the trap, and the lat and glute don't work enough.  I think getting back into 1H swinging, trying to stay tight to the body, and the snatching are helping me re-engage some of these muscles and also slowly get my hinge back.  I definitely need to get deeper in my hinge. Have to find a way to load it up more.

2/26/18 Monday February 26, 2018 (32kg 2H HSP, 24kg SN)

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 - 32kg 2H HSP, 24kg SN

2x:
single leg bridges x 5/5
20kg TGU w high bridge x 1/1
24kg GSq x 5

3x:
laying cross crawls x 5/5
48kg DL x 5
20kg BU PR x 1/1

Superset 6x:
32kg 2H Hike Swing Park x 5
24kg SN x 10/10 (set down between sides)

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 - Ok, writing this Monday evening.  Another good day.  I made an adjustment in my snatch technique, by being more aggressive from lockout down into the hinge, trying to make that a quick movement, keeping the bell very close to my body, and then hinging right as the bell got to my waist.  The more aggressive flip and speed out of lockout definitely made these snatches way more powerful, I had a little better hinge, more loaded.  The technique change was on Kevin's advice, very good tip.  I took a video and I feel my hinge needs to be deeper and can be better, so that is something to work on.  I was more taxed this week than last, with the same reps, and could tell during the session that the increase in power was fairly significant.  As a result, I elected to keep the rep count the same as last week, because this just felt like more work today.  This is another reminder that it's not about just counting reps, it's about making reps count.  Period. A good lesson.  Now to get some recovery in the next several days.

2/24/18 Saturday February 24, 2018 (bodyweight)

7:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:05am- Training session - body-weight drills

5x:
Step-back lunges x 5/5
Scales x 1/1
Arm bench/wall sit x 2 minutes
Pull-up x 3
Planks x 2/2 into Push-ups x 5

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 Saturday night, feeling really good.  That is 5 days in a row.  The Pain free exercises, air bench/wall sits, ballistics with the KB are working for me.  Very encouraging.  I enjoyed this body-weight training day, I think this can be a real positive for me to spend more time on these types of body-weight only movements.

2/23/18 Friday February 23, 2018 (20 / 24kg 1H 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 - 20 / 24kg 1H SW

3x:
20kg high knee marching x 5/5
bird dogs x 5/5
scales x 1/1
pull-up x 2
push-ups x 5

10 minutes on the minute:

20kg 1H SW x 10 (switch hands each minute), x 2
24kg 1H SW x 10, x 8

100 reps

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 - Writing this Friday evening.  Another good day, that is several in a row, I am encouraged.  Interesting observation as I continue to do several hip and pelvis-focused mobility drills from the Pain Free book.  I added Air Bench which is basically wall sits.  Very difficult.  The drill helps with ankles, hips, and I think is helping to level out my hips, align the pelvis, straight back.  I have been doing it several times a day.

2/21/18 Wednesday February 21, 2018 (32kg 2H HSP, 24kg SN)

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 - 32kg 2H HSP, 24kg SN

2x:
single leg bridges x 5/5
20kg TGU w high bridge x 1/1
24kg GSq x 5

3x:
laying cross crawls x 5/5
48kg DL x 5
20kg BU PR x 1/1

Superset 6x:
32kg 2H Hike Swing Park x 5
24kg SN x 10/10 (set down between sides)

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 - Ok, finally logging the last week of training now on Wed night the 21st.  In summary, a week ago on Wed the 14th I had felt good for 3 or 4 days in a row, which was great.  Thursday morning the 15th I thought I would be fine to do some Carries.  That is training two days in a row, something I do occasionally (Friday/Saturdays), so thought it would be fine.  For whatever reason I started feeling shitty relatively soon thereafter training.  Hip flexors just seemed to tighten up.  Man, I am telling you, my body is not appreciating grinds these days at all.  I would not consider carries necessarily a "grind" but they are much closer to that than a ballastic obviously.  I got on an airplane that night to LA, it sucked really bad, and then got up Friday morning to take the kids to Disneyland.  It sucked body-wise but I put that aside and just tried really hard to enjoy the day.  Saturday morning, in the car again, this time to drive to Palm Springs.  I rested Saturday.  I started feeling decent on Sunday.  I did simple body weight training, felt good.  Same thing Monday morning.  Had to get back on the plane again to get back to Seattle, it sucked, but not as bad as the first flight or all of the driving.  Didn't log this but yesterday I superset 3 sets of 24kg TGUs 1/1 with 48kg DLs x 5.  Simple, not much.  It felt good.  Get-ups and deadlifts seem to work for me these days.  Did a yoga class Tuesday night, that was a positive, mostly meditative stuff.  Felt good today to train and consistently what seems to be working for me lately is Snatching.  Thank god I have something I enjoy doing, can at least appreciate being able to do something even if it is not heavy stuff that I really love.  Felt decent all day.  Hoping this continues and recovery goes well and I can do light one-arm swings Friday.  Getting the swing back in order, snatches, really just focusing on my Hip Hinge and getting my pelvis and lower back right again needs to be the only thing I do.  I think this is really about getting the pelvis and hips figured out.  I realized with the carries that moving around right now, as you do with carries, is probably not the right thing if I am having issues with the hips and pelvis.  Putting that under load and moving it is not a great idea.  I need to get a great hip hinge back.  I don't have it right now as I could tell from a video I sent to Kevin.  I need to get deeper.  I think it will go a long way to opening my hip flexors back up, adductors, etc.   

2/19/18 Monday February 19, 2018 (bodyweight)

Training from Palm Springs

Did my usual mobility warm up, and then did about 5 sets of the following

Bear-crawls
Lateral side walks
Scales
Push-ups x 5
Step-back lunges x 5/5

2/18/18 Sunday February 18, 2018 (bodyweight)

Training from Palm Springs

Did my usual mobility warm up, and then did about 5 sets of the following

Bear-crawls
Lateral side walks
Scales
Push-ups x 5
Step-back lunges x 5/5

2/15/18 Thursday February 15, 2018 (DB 24kg and 32kg 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 24kg and 32kg carries

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

double farmer carries

DB 24kgs 1 bell OH / 1 bell in rack, x 1/1 1 minute each
DB 24kgs rack carry, walking x 1 minute
DB 24kgs rack marching in place x 1 minute
DB 24kgs step back lunges x 5/5
DB 32kgs carries x 2 sets x 1 minute each

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 - Writing this finally on Wed 2/21.  See those notes.

2/14/18 Wednesday February 14, 2018 (20 / 24kg 1H 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 - 20 / 24kg 1H SW

3x:
20kg high knee marching x 5/5
bird dogs x 5/5
scales x 1/1
pull-up x 2
push-ups x 5

10 minutes on the minute:

20kg 1H SW x 10 (switch hands each minute), x 4
24kg 1H SW x 10, x 6

100 reps

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 - Writing this on Wednesday night.  I am encouraged.  Several days in a row now of feeling pretty darn good.  This felt like a strong session, I am enjoying practicing the 1H SW again.  My focus is trying to stay very focused on going straight back, fighting off any twist, making the swings feel like 2H swings.  Honestly felt pretty good, both arms.

2/12/18 Monday February 12, 2018 (32kg 2H HSP, 24kg SN)

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 - 32kg 2H HSP, 24kg SN

2x:
single leg bridges x 5/5
20kg TGU w high bridge x 1/1
24kg GSq x 5

3x:
laying cross crawls x 5/5
48kg DL x 5
20kg BU PR x 1/1

Superset 5x:
32kg 2H Hike Swing Park x 5
24kg SN x 10/10 (set down between sides)

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 - Writing this Monday night.  Best training session in some time.  It is very clear to me that there is something going right with the snatch these days for my hips and low back.  I think it is helping me get that extension in the hip flexors that is really necessary.   Combining it with hike swing parks is a very smart move.  The body weight moves are helpful particularly focusing on opening up the hip flexors, mainly the right hip flexor I think.  It's a sleeply right hip flexor and a sleepy left glute that are some of my main issues.  Need to get those muscles firing before training with load.  I need more of this.  This is the right approach right now.

2/10/18 Saturday February 10, 2018 (20kg 1H SW)

8:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:35am - 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

8:50am- Training session - 20kg 1H SW

2x:
bird dogs x 5/5
laying cross crawls x 5/5
scales x 1/1
pull-up x 2
push-ups x 5

10 minutes on the minute:

20kg 1H SW x 10 (switch hands each minute)

100 reps

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 night.  I felt great until late pm Saturday evening, and all day Sunday my left hip and lower left lat was bugging me.  Seemed like the left quad was/is tight and needs to be rolled out, but who the hell knows.  Could be left shoulder stuff too. Going to work on extended mobility tonight.  It's anyone's guess at this point.  Things keep vacillating up and down.

2/9/18 Friday February 9, 2018 (training with Kevin)

6:15am - Training with Kevin

Did some mobility work to start.  Kevin and I talked a lot about what has been going on with my training and some of the challenges I have been facing.  The reality is I have a lot of stuff going on with the change in job back in October, etc.  January was really busy with our year-end at Amazon.  I just need to focus on recovery tactics, and doing things in training that feel good and can still help me move forward with the goal to move well, and stay strong.  We did various body weight stuff, some bird dogs, scales, cross crawls laying on the back, other things that will help with cross-body connectivity.  Crossing the midline seems to be a very important thing (cross crawls etc. from Original Strength).  We practiced some swings, goblets, got back into light 1H swings (20kg and 24kg) which we are going to bring back into training.  Focus will be on packing that shoulder, engaging the lat, and making sure each rep is powerful.  Power will be the name of the game this cycle.  Mixing things up and going a different direction for now seems like the right thing to do.  My body has been telling me something is up and I need to listen to it.

7:30am - Complete

2/7/18 Wednesday February 7, 2018 (24kg SN, push-ups)

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 - 24kg SN, push-ups

3x:
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)
48kg DL x 5

5x:

24kg SN x 10/10 (set down between sides)
push-ups x 5

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 - Writing this on Thursday evening.  Turning a corner.  This training session was great.  Been feeling much better.  Right now, snatching and carries are definitely working for me.  Two simple things I can focus on for awhile if I need to.  I am feeling leaner and lighter these days.

2/5/18 Monday February 5, 2018 (DB 20kgs CL / SS PR / step back lunges / pull-ups)

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 CL / SS PR / step back lunges / pull-ups

24kg TGU x 1/1
bridges x 5/5
48kg DL x 5

20 minutes:

DB 20kgs CL x 5 SS PR x 5/5 step-back lunges x 5/5, pull-ups x 2

Got 6 full 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 - Solid training session. Writing this in the evening on Monday, feeling good.  No issues at all during training.  Recovery very important now.

2/3/18 Saturday February 3, 2018 (DB 24kg rack holds and carries, DB 32kg carries)

10:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

10:35am - 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

10:50am- Training session - DB 24kg rack holds and carries, DB 32kg carries

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 kickstand DL x 5/5

DB 24kgs 1-arm OH carry L, R in rack... set down and switch sides
pull-up
DB 24kgs rack hold and carry
pull-up
DB 24kgs rack hold marching
pull-up
DB 24kgs step back lunge x 3/3
pull-up
DB 24kgs farmer carry
pull-up

DB 32kgs farmer carry 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

11:30am - Complete

Notes - Got to thinking that it's time to go back to super basics here.  Nothing more simple than just picking the damn bells up and walking around.  Honestly, odd to say this, one of the more enjoyable training sessions I have had in a long time.  I think I need to keep it as simple as something like this for a couple of days a week.  Something to discuss with Kevin.  I want something that is going to distribute the load throughout my body and help me get stronger in a safe way.  Plus I love the grip work.  I think this could be very useful.

2/2/18 Friday February 2, 2018 (24kg SN 5/5 x 10)

2:05pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

2:35pm - 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

2:50pm- Training session - 24kg SN 5/5 x 10

3x:
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)
48kg DL x 5

10x:
24kg SN x 5/5

100 reps

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

3:30pm - Complete

Notes - Getting around to writing this down on Sunday evening.  Doing a major reset on training.  Focus right now for me must be feeling better and just not having the yo-yo of up and down body issues.  I went in to see my chiro Wed evening, and got some good info, didn't surprise me.  Left hip a little high, my right lat and glute are turned on, there is some rotation in the pelvis and hip as a result.  Left hamstring turned on, glute is off.  Same historical patterns.  I am likely loading on my right side, and it is pulling on my left hip which is why it is barking.  The issue is getting my right pec, lat and glute to calm down and turn off, so that things can balance out.  I have been doing a lot of the supine groin stretch from Pain Free, and it is helping.  Have to just keep at it.  Dropping the load significantly in training and just thinking about doing things that feel decent, while still keeping me moving, is key both mentally and physically.