3/30/18 Friday March 30, 2018 (20kg SN breath ladders)

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 - 20kg SN breathing ladder

3x:
20kg TGU  x 1/1
20kg GSq x 5
20kg hike snatch park x 3/3

20kg SN breathing ladder

SN 1/1 1 breath
SN 2/2 2 breaths

SN 3/3 3 breaths

SN 4/4 4 breaths

SN 5/5 5 breaths

SN 6/6 6 breaths

SN 7/7 7 breaths

SN 8/8 8 breaths

SN 9/9 9 breaths

SN 10/10 10 breaths

rolling
hanging from the bar
cossack stretches

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 today, nice and easy.  Feeling better after being sore after skiing on Tuesday.

3/28/18 Wednesday March 28, 2018 (DB 28kgs CL, DB 28kgs PPR)

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 28kgs CL, DB 28kgs PPR

3x:
24kg TGU + PR x 1/1
standing cross crawls x 5/5
24kg GSq x 5
DB 24kgs hike clean park x 3

DB 24kgs CL x 5
DB 24kgs Push PR x 5

3x:
DB 28kgs CL x 5
DB 28kgs Push PR x 5

3 supersets in total

rolling
hanging from the bar
cossack stretches

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 Wed evening.  Yesterday Leah and I went skiing at Stevens Pass, something I never do.  It was a ton of fun.  I felt fine, didn't fall, didn't hurt anything.  I figured I might be a little sore the next day.  Didn't notice anything this morning per se, though this training session, which was scaled back anyway for a back-off week, was hard.  Skiing is the opposite of KB training in that you need to be leaning forward into your boots.  I had a lot going on in terms of calves sore, feet sore, quads etc. and I think things were just a bit off with training this morning as a result.  Left hip and low left back are sore now, adductors tight.  Doing a lot of mobility work now and tomorrow to work on this.

3/26/18 Monday March 26, 2018 (28kg 1H SW / push-ups)

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 - 28kg 1H SW / push-ups

3x:
20kg TGU + high bridge x 1/1
Pull-up x 3
48kg wall DL x 5
24kg 2H SW x 10

5x superset:

28kg 1H SW x 5/5
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

8:00am - Complete

Notes - Back-off week this week, this was a great training session as the video feedback I received from my last set of swings really confirmed how much progress has been made with my hinge the last month.  I am extremely encouraged.  This has really turned into a beneficial time period for me to re-group, deload, focus on technique for an extended period of time.  I think there is more to be gained by continuing the current focus.

3/23/18 Friday March 23, 2018 (circuit)

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 - circuit

2x:
24kg TGU x 1/1
24kg GSq x 5
bodyweight SL deadlift x 1 minute left leg only
R leg hip flexor stretch

5x circuit:
28kg TGU x 1/1
24kg wall 1H DL x 5/5
24kg hike SN park x 3/3
24kg SN x 10/10
BW step back lunge x 5/5

rolling
scales
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

8:00am - Complete

Notes - Writing this on Friday night.  End of the 3 week cycle, things really were able to move forward during this period in a number of ways, and this has been really productive.  I am very grateful.  Sticking with the plan, and making some things happen.

3/21/18 Wednesday March 21, 2018 (DB 28kgs CL, DB 28kgs PPR)

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 28kgs CL, DB 28kgs PPR

3x:
24kg TGU + PR x 1/1
standing cross crawls x 5/5
24kg GSq x 5
DB 24kgs hike clean park x 3

DB 24kgs CL x 5
DB 24kgs Push PR x 5

6x:
DB 28kgs CL x 5
DB 28kgs Push PR x 5

6 supersets in total

rolling
hanging from the bar
cossack stretches

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.  This was a great training session.  I have recovered reasonably well and feel pretty good.  I am thrilled.  This is major progress.  Video of both lifts looked good.  Hinge is significantly improved over the last 3-4 weeks.  Really important that I keep this rolling.

3/19/18 Monday March 19, 2018 (28kg 1H SW / push-ups)

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 - 28kg 1H SW / push-ups

3x:
20kg TGU + high bridge x 1/1
Pull-up x 3
48kg wall DL x 5
24kg 2H SW x 10

10x superset:

28kg 1H SW x 5/5
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

8:00am - Complete

Notes - Solid training session today, the hinge is coming around, the bell feels better in my hand, I have more snap, more power.  I am encouraged.

3/16/18 Friday March 16, 2018 (circuit)

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 - circuit

2x:
20kg arm bar + TGU x 1/1
20kg marching 5/5
Wallsit x 1 minute
bodyweight SL deadlift x 1 minute left leg only
R leg hip flexor stretch

4x circuit:
24kg TGU x 1/1 (28kg TGU x 1/1 sets 2,3,4)
24kg wall 1H DL x 5/5
24kg hike SN park x 3/3
24kg SN x 10/10
BW step back lunge x 5/5

rolling
scales
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

8:00am - Complete

Notes - Writing this on Friday night.  Feeling very good about things, I am greatly encouraged.  The chiro visit on Wed was helpful, Jason explained that I have "soft pryamidal paresis" which basically is different tone in the muscles between the front and posterior muscles.  This is extremely common.  To cut to the chase, stretching my R hip flexor and doing a lot of standing work and balancing on my L leg work directly to offset some of these issues. The R hip flexor stretch tones down my R glute and piforomis, which are over active, and the standing leg work on the L strengthens that leg, and turns on my L glute and hamstring.  I have been doing these constantly as well as wall sits, which seem to really fire up the L glute, and this is great.  I also took a number of video shots of my training this week, got the thumbs up from Kevin, and the technique looks to be improving particularly on the snatch which is awesome.  All in all I feel like things are moving forward this week.  I think I can take some real benefits out of what has been a challenging stretch of time for me.

3/14/18 Wednesday March 14, 2018 (DB 24/28kgs CL, DB 24/28kgs PPR)

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 24/28kgs CL, DB 24/28kgs PPR

3x:
24kg TGU + PR x 1/1
standing cross crawls x 5/5
24kg GSq x 5
DB 24kgs hike clean park x 3

Superset:

2x:
DB 24kgs CL x 5
DB 24kgs Push PR x 5

2x:
DB 28kgs CL x 5
DB 28kgs Push PR x 5

2x:
DB 24kgs CL x 5
DB 24kgs Push PR x 5

DB 28kgs CL x 5
DB 28kgs Push PR x 5

7 supersets in total

rolling
hanging from the bar
cossack stretches

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 Wednesday night.  Though I have been up and down lately, trying my best to forge ahead.  Did a yoga class last night, and tried to get some decent sleep. This training session went well.  I honestly felt really strong with the 24s in particular.  Both lifts.  28s felt very good in the clean.  The push press was solid, but definitely more challenging than the 24s, and the last rep of each set was generally hard.  I decided to stop at 7 sets, that felt like more than enough work for the day.  Went to my chiro and got some continued advice on some of the cross body patterns I typically show up with, and how to try and address those.  All I can do is keep trying to work at this.

3/12/18 Monday March 12, 2018 (24/28kg 1H SW / push-ups)

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 - 24/28kg 1H SW / push-ups

3x:
20kg TGU + high bridge x 1/1
Pull-up x 3
48kg wall DL x 5
24kg 2H SW x 10

10x superset:

24kg 1H SW x 5/5 (28kg 1H SW x 5/5 every other set)
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 - Back and forth today with the 24 and 28kg on 1H SW, took some video, and things look much better than last week. I am pleased with how the bell is looking in my hand - better form, less loss of power, less flipping around.  Back feels good.  I put in some extra time with standing backward lunges with my R leg back, to stretch the R hip flexor, with good results.  I continue to think if I can improve the mobility in my R hip, it is going to help what has been going on with the L side.  I think the issues are more with how the R hip is moving than something with the L side.  A cross body thing is going on I think.

3/10/18 Saturday March 10, 2018 (bodyweight, walking)

From Bend, OR

9:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

9:35am- Training session - body weight, walking

body weight work:

6x;
step-back lunges x 5/5
pull-up x 3
push-up x 5

walked 10 miles

Notes - Saturday was a very nice day.  Walked all over Bend, OR, over 10 miles in total, and also did some body-weight work in the parks around the city.  Walking really does wonders for my low back, gait, connection between shoulders and hips.  I keep saying I am going to incorporate some intentional Rucking into my training.  I need to get serious about this.

3/9/18 Friday March 9, 2018 (circuit)

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 - circuit

2x:
24kg TGU x 1/1
24kg GSq x 5
Scales x 2/2
Wallsit x 1 minute

3x circuit:
24kg TGU x 1/1 (28kg TGU x 1/1 sets 2 and 3)
24kg wall 1H DL x 5/5
24kg hike SN park x 3/3
24kg SN x 10/10
BW step back lunge x 5/5

rolling
scales
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 from Bend, OR on Friday afternoon after flying here.  This training was fine, strong even.  My left hip / low left back didn't bother me during training but has been back yesterday and today.  Doesn't feel great.  It's possible that the load from Wed was too much, And traveling and flying on airplanes sucks.  I don't know.  Will try to get some mobility work done here in Bend, get out and walk around too.

3/7/18 Wednesday March 7, 2018 (DB 24kgs CL, DB 24kgs PPR)

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 CL, DB 24kgs PPR

3x:
24kg TGU + PR x 1/1
standing cross crawls x 5/5
24kg GSq x 5
DB 24kgs hike clean park x 3

8x superset:
DB 24kgs CL x 5
DB 24kgs Push PR 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 Wednesday night.  Very enjoyable training session, went quite well.  Took some video and I thought my form looked solid in both lifts.  My left hip and low left back has been acting up this evening, same hot spots.  I think it was a fairly heavy load compared to what I have been doing recently, and the push press is not a lift I have been practicing.  I think my hip flexors are tightened up.  Need to focus on the cossacks to open up the hip flexors and adductors, and continued Pain Free mobility work.  We'll see if this is mainly just a response to a heavier load.

3/5/18 Monday March 5, 2018 (24 1H SW / 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 1H SW / push-ups

3x:
20kg TGU + high bridge x 1/1
Pull-up x 3
48kg wall DL x 5
24kg 2H SW x 10

10x superset:

24kg 1H SW x 5/5
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 Monday evening.  Solid training session.  Took video of the 1H SW, better hinge, didn't like the grip I had on the bell at lockout, bottom of the bell was pointing up, I think I need to be throwing the bell out straight, I might be lifting it with my arm.  To discuss with Kevin.  Some wasted movement and power there.

3/3/18 Saturday March 3, 2018 (24kg hike SN park, 24kg SN)

5:50pm - belly breathing, Primal Move practice, Original Strength resets  - 15 minutes

6:05pm - 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 20kg with 3 presses and rotations, 1/1

6:20pm- Training session - 24kg hike SN park, 24kg SN

2x:
24kg TGU x 1/1
24kg 1H wall DL x 5/5
wall sit x 2 minutes

5x:
24kg hike SN park x 3/3

3x:
24kg SN x 10/10 (set bell down after each arm)

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

6:50pm - Complete

Notes - Writing this on Sunday evening.  Saturday was tough.  My son woke me up at 3:30am in the morning due to being very sick and we ended up going to the ER, and coming back 3 hours later.  Fortunately the nurses and doctor did a great job and he is fine and getting better.  I ended up taking a nap, then we went out to the mountain to do some intertubing in the snow.  Great day.  Got back at 5:30pm and I felt like getting a quick training session in.  This felt very solid and I put some new technique in place to really get back into a loaded hinge, let the hinge load up the bell like a spring and take stress off of other body parts.  I could feel that working, and I am encouraged.  I took video of the session, and I can see I need a more direct drop close to the body out of lockout, so that is something to work on.

3/2/18 Friday March 2, 2018 (training with Kevin)

6:00am - Training with Kevin

Warmed up with some foam rolling.  We then started off by doing some Cossack stretching using a bar, a band, and really got into the adductors which was excellent.  That will be a good stretch to add in for mobility purposes.  I felt like it got my hips opened up pretty well.  We then focused on using the wall to set up for practicing the Hinge, bodyweight only, really making sure to hinge straight back, not down like a squat.  This was a good exercise to help re-train the hinge movement, which was the overriding focus of the day, getting my hinge back and improving it.  Video I have taken of snatching and swinging lately is showing that I can get much deeper in the hinge, load it better, taking stress off of the rest of the body and particularly avoiding trying to snatch and swing the bell using too much arm.  We then practiced 2H and 1H deadlifts with the wall to train the movement with load.  We did some get-ups, and then started practicing 2H and 1H swinging with the 24kg to drill in that hinge.  Very good results.  We then practiced hike snatch park drills, which help reinforce maximum power for 1 rep.  We then snatched a bit, and it felt good and powerful.  We then did some double cleans with the 24s, felt great, that is a power ballastic that will be in this training cycle.  We finished by practicing some push presses with double 24s, also felt great, that will be a strength lift for this cycle.  Finished with some rolling.  All in all, a very good day.

7:30am - Finish