8/31/18 Friday August 31, 2018 (C&P ladders + pull-ups)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - C&P ladders + pull-ups

3x:
16kg SN x 10/10
24kg GSq x 5
24kg 2H SW x 20
Push-ups x 10

24kg C&P x 5/5
pull-up x 1

3x:
28kg C&P x 3/3, pull-up x 1
32kg C&P x 2/2, pull-up x 1
36kg C&P x 1/1, pull-up x 1

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

7:40am - Complete

Notes - A much better couple of days here thankfully.  I got some deep bodywork done yesterday, a lot of focus on opening up my hip flexors and psoas.  Things have been locked up.  I also got some tips to focus on my Gluteus Medius and am using the Clamshell stretch and a few other things to focus on the Glute Medius.  Immediately after doing these in my warmup today I really felt those muscles engaging and I was able to hold that during my training session.  I also put Bird Dogs back into the warm up and I think that is a good idea as well.  It makes sense that I might be experiencing some sleeply glute syndrome as this comes up from time to time.  I am really going to focus on the glute medius and these other mobility drills in the hopes that this drives things in a good direction. Some video links follow.

https://m.youtube.com/watch?v=CiqvDV8pzRk

https://www.youtube.com/watch?v=cz1gh_aYn5k&t=86s

https://www.youtube.com/watch?v=lSaTJXJ_Maw

8/29/18 Wednesday August 29, 2018 (24kg 100 SW, 24/28/32kg TGU + PR ladder)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - 20kg BU FSQ, 16kg SN, 24kg 100 SW, 24/28/32kg TGU + PR ladder

3x:
20kg BU FSQ x 3
16kg SN x 10/10

24kg 100 SW - did a mix of 2H and 1H

24kg TGU + PR at top x 1/1
28kg TGU + PR at top x 1/1

32kg TGU + PR at top x 1/1

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

7:40am - Complete

Notes - Writing this late Wed night.  Things getting a bit better.  Went to the chiro today and discussed what I have been feeling and it sounds like that the suitcase carries with a heavy bell, where I walked in a circle in my garage, were likely a problem. By walking in a circle, I likely overloaded my adductor on the left leg, and abductor on the right leg, which are already overloaded.  I need to find ways to load the abductor and glute medius n the left leg, and load the abbductor on my right leg. I realized as well I had walked in a circle trying the sidewalks as well, likely the same problem.  Conclusion - loading one side and walking in circles is a terrible idea for me. I have been doing a couple of exercises to focus on the glute medius on the left leg.  I am seeing my body worker today as well to do soft tissue work and I expect that will help.

8/27/18 Monday August 27, 2018 (24kg TGU, 32kg suitcase carry, 24kg 1H SW, 36kg 2H SW, 28kg SN)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - 24kg TGU, 32kg suitcase carry, 24kg 1H SW, 36kg 2H SW, 28kg SN

16kg SN x 10/10

3x:
24kg TGU x 1/1
32kg suitcase carry x 1/1
24kg 1H SW x 10/10

5x:
36kg 2H SW x 5
28kg SN x 5/5

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

7:40am - Complete

Notes - Very solid training session.  Left hip and low left back didn't feel great today though after the session.  I think the 32kg suitcase carries have to go.  Got a weird vibe on those when I did them the previous training sessions and I think something spilled over, taking too much of the load on the low back and not the right muscles.  Will have to work this out over the next few days with some mobility work. 

8/25/18 Saturday August 25, 2018 (DB 24kgs complex)

8:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

9:00am- Training session - DB 24kgs complex

16kg SN x 10/10

3x:
20kg TGU x 1/1
32kg suitcase carry x 1/1
20kg SN x 10/10

5x:
DB 24kgs CL x 5 SS PR x 3/3 step back lunge x 2/2

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

9:40am - Complete

Notes - Writing this on Sunday evening.  Been a great couple of days.  Things have turned around significantly for the better.  I think the chiro visit last Wed really jump started things and gave me a nice re set.  Been focused on some mobility work and opening up the adductors and hips and things have been good.  This was a very enjoyable training session.  I am going to stick with light SN in the warm-ups - that has been significant I think.  Really helps open up the shoulders.

8/24/18 Friday August 24, 2018 (C&P ladders + pull-ups)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - C&P ladders + pull-ups

16kg SN x 10/10

5x:
24kg GSq x 5
24kg 2H SW x 20
Push-ups x 10

24kg C&P x 3/3

3x:
28kg C&P x 3/3, pull-up x 1
32kg C&P x 2/2, pull-up x 1
36kg C&P x 1/1, pull-up x 1

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

7:40am - Complete

Notes - OK, this was definitely a step in the right direction.  The chiro adjustment on Wed this week I think really helped out my left shoulder.  It's been feeling significantly better and the overhead position has improved in just a couple of days.  Calmed the bicep way, way down.  Good stuff.  Left hip still does not feel great but I will keep working mobility drills.  This was all around a very strong session.  I quite liked warming up with 10/10 with 16kg snatches - I am going to do that more often.  I think that is a great opener for my shoulders.  I also noticed that pull-ups were significantly easy to do than the last time I did these - and that's likely in part due to dropping weight.  I am down to 217, trying to get to 210.  I have lost about 11 pounds.  Makes a real difference and I notice it.

8/22/18 Wednesday August 22, 2018 (28kg 100 SW, 24/28/32kg TGU + PR ladder)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - 20kg BU FSQ, 16/24kg sidewalks, 28kg 100 SW, 24/28/32kg TGU + PR ladder

3x:
20kg BU FSQ x 3
16/24kg sidewalks (16kg OH and 24kg farmer carry, walk around)

28kg 100 SW - did a mix of 2H and 1H

24kg TGU + PR at top x 1/1
28kg TGU + PR at top x 1/1

32kg TGU + PR at top x 1/1

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

7:40am - Complete

Notes - Writing this Wednesday night.  Disappointed with how I have been feeling.  Things started feeling off after training on Friday.  Left bicep has been tight, it is making it difficult to get into a good OH position and lock out my elbow.  Left low back and hip has been irritated.  I went to the chiro this evening and as usual this pattern is back, where my right trap is turned off, left pec is turned off, right pec is on, left trap is on, and the the left arm tendons get overloaded instead of the muscle (which is turned off) and things get pissed off.  The OH work in particular I think is just not working right now with the walking with a bell overhead etc. so I am going to drop this and try something else.  I probably could use some trigger point work / body work as well which I will try and do this week.  Not quite sure what brought this on exactly but will be working to turn it back around.

8/20/18 Monday August 20, 2018 (24kg TGU + OH walk, 24kg 1H SW, 32kg 2H SW, 24kg SN)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - 24kg TGU + OH walk, 24kg 1H SW, 32kg 2H SW, 24kg SN

3x:
24kg TGU + OH walk x 1/1
24kg 1H SW x 10/10

5x:
32kg 2H SW
24kg SN x 5/5

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

7:40am - Complete

Notes - Getting rolling again here on a new cycle.  This was a pretty simple and easy training session.  Everything felt pretty good.  As with Friday, after the fact my left hip and adductor was acting up a bit.  I think the TGUs and OH walking are very challenging for me on the left arm.  Getting to lockout is extremely difficult.  There may be a need to adjust this and try and get into that position with more stability first before going to OH walking.  I can tell I really need to work on this on that left side in particular.

8/19/18 Saturday August 19, 2018 (24kg, bodyweight)

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

8:00am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

8:15am- Training session - 24kg, body weight

3x:
24kg TGU x 1+ step back lunge x 3 + jerk x 1, switch hands
48kg DL x 5
pull-up x 1, x2, x3 (+1 each set)

push-up 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

8:45am - Complete

Notes - Writing this on Sunday.  This was nice and easy.  The last several nights I have focused on some Pain Free exercises (supine groin stretch) to open up my adductors and also work on my left shoulder, which seemed to get a bit off during the training on Friday.  Things are feeling good.  I have also taken some long walks - 5 miles this morning.  Some recovery work this weekend plus body weight moves I think has been a good decision.

8/17/18 Friday August 17, 2018 (training with Kevin)

6:00am - Training with Kevin

Getting around to writing this on Sunday.  Did some foam rolling and rolling. Started out with some 20kg TGUs including a press.  Did some overhead work + walking, trying to fire the tricep and really lock out the elbows.  Most of this session focused on elbow lock out, so we moved on to 2H and 1H SW, 24kg mainly, and snatches as well, 24 and 28kg.  Did some double bell cleans with 24s.  Did some pressing as well with the 32kg and also pressed the 36kg, which I have not pressed in months. I was a little surprised at how easy the bell went up on the 36kg.  I did get a bit tight in the left hip and adductors after this training session.  I don't think I did a good job of stretching and warming up the adductors as I usually do at home, so that is something to keep in mind.  Going to continuing on conditioning for the next month up to the wedding date of 9/15.

7:20am - Finish

8/15/18 Wednesday August 15, 2018 (28kg KB aerobics)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:20am- Training session - 28kg KB aerobics

24kg TGU + PR x 1/1
48kg DL x 5
24kg BU CL & PR x 1/1
24kg BU FSQ x 1/1
28kg TGU + PR x 1/1
48kg DL x 5

100 swings 28kg
2H x 20
1H x 10/10
2H x 20
1H x 10/10
2H x 20

20 minutes 28kg KB aerobics:

28kg CL x 1 PR x 1 FSQ x 1 1H SW x 1 SN x 5, set down, switch hands

Got in 7 total sets which ended up being 70 total snatches with the 28kg - solid

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 - Another excellent training session.  Weight down 1/2 a pound from Monday. Just have to keep going slow and steady for the next month for my wedding on September 15th and see if I can get from 218 to 210. Likely very difficult but will try and see if I can make continued improvements.  Feeling very strong and body comp has definitely improved losing the first 10 lbs.  Sessions like this are a great blend of conditioning under load.

8/13/18 Monday August 13, 2018 (100 28kg SW, DB 28kgs complex)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:20am- Training session - 100 28kg SW, DB 28kgs complex

24kg TGU + PR x 1/1
48kg DL x 5
28kg TGU + PR x 1/1
48kg DL x 5

100 swings 28kg
2H x 20
1H x 10/10
2H x 20
1H x 10/10
2H x 20

3x:
DB 28kgs CL x 2 SS PR x 2
DB 28kgs CL x 3 SS PR x 3

DB 28kgs CL x 5 SS 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

8:00am - Complete

Notes - Very pleased with this training session.  I weighed 218 after this.  I am down 10 lbs from where I started, and would like to get down to 210 by wedding day on September 15th.  The focus on conditioning has been very good, and I have cleaned up my diet, taking down the carbs and just focusing on real foods.  Feeling strong and the video of my last set of 5s looked good from a technique standpoint, which is very encouraging to be doing with 2 28s. I believe I am capable of doing this training session with 32s at some point in the near future, and not having it feel like a total max effort. 

8/11/18 Saturday August 11, 2018 (20kg SN, DB 24kgs carries)

IN Priest Lake, ID

7:20am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:50am- Training session - 20kg SN, DB 24kgs carries 

1/2K halos - 12kg, 4X each side / each leg (total 16X)

20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1

24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1

24kg 100 swings - different variations (2H, 1H, H2H)

20kg SN x 10/10, x 2
20kg SN x 10/10
20kg 1H SW + SN x 10/10 (alternating hands each rep)

various OH + walking, rack + walking, farmer carries - DB 24kgs

Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes

8:40am - Complete

Notes -  A great end to a week at Priest Lake.  In addition to the KB work I was swimming in the lake a bunch, riding bikes, taking in a bunch of beautiful sunshine, and just generally enjoying life.  A memorable and great week with the kids and Leah and her family.

8/10/18 Friday August 10, 2018 (DB 24kgs complex)

In Priest Lake, ID

7:20am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:50am- Training session - DB 24kgs complex

1/2K halos - 12kg, 4X each side / each leg (total 16X)

20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1

24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1

24kg 100 swings - different variations (2H, 1H, H2H)

DB 24kgs complex:

20 minutes
DB 24kgs CL x 2 FSQ x 2/2
DB 24kgs CL x 3 FSQ x 3/3

DB 24kgs CL x 5 FSQ x 5/5

Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes

8:40am - Complete

Notes -  Hardest training session of the week.  Challenging, double front squats, cannot remember the last time I did them.  Felt great.  Really good form, I didn't have any issues at all.  Doing BU FSQs in the warm up for months has maintained my squatting form and I think all of the snatching has just overall improved my hips and low back.  This was very encouraging.

8/8/18 Wednesday August 8, 2018 (24kg KB aerobics)

IN Priest Lake, ID

7:20am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:50am- Training session - 24kg KB aerobics

1/2K halos - 12kg, 4X each side / each leg (total 16X)

20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1

24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1

24kg 100 swings - different variations (2H, 1H, H2H)

20 minutes
24kg CL x 1 PR x 1 FSQ x 1 SN x 5, set down, switch hands
24kg CL x 2 PR x 2 FSQ x 2 SN x 5, set down, switch hands

24kg CL x 3 PR x 3 FSQ x 3 SN x 5, set down, switch hands

Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes

8:40am - Complete

Notes -  Very good training session, reasonably challenging doing the ladder up to 3, keeping snatches at 5 every set.

8/6/18 Monday August 6, 2018 (DB 24kgs complex)

In Priest Lake, ID

7:20am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:50am- Training session - DB 24kgs complex

1/2K halos - 12kg, 4X each side / each leg (total 16X)

20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1

24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1

24kg 100 swings - different variations (2H, 1H, H2H)

DB 24kgs complex:

20 minutes
DB 24kgs CL x 2 SS PR x 2/2
DB 24kgs CL x 3 SS PR x 3/3

DB 24kgs CL x 5 SS PR x 5/5

Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes

8:40am - Complete

Notes -  Good training session.  Got about 40 reps each lift. 4 sets of the 2/3/5 ladder.

8/4/18 Saturday August 4, 2018 (24kg KB aerobics)

IN Spokane

7:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:35am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:50am- Training session - 24kg KB aerobics

2x:
24kg TGU x 1/1

20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1

24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1

20 minutes
24kg CL x 1 PR x 1 FSQ x 1 SN x 5, set down, switch hands

Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes

8:40am - Complete

Notes -  Solid training session in Spokane at my future in laws before heading to Priest Lake for a week.

8/3/18 Friday August 3, 2018 (TGU ladder, 32kg C&P, 24kg H2H SW)

7:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:35am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:50am- Training session - TGU ladder, 32kg C&P, 24kg H2H SW

24kg TGU x 1/1
28kg TGU x 1/1
32kg TGU x 1/1
36kg TGU x 1/1

5x:
32kg C&P x 1/1, x 2/2

24kg H2H SW

5 sets go until bell slows down.
Was about 15-20 reps per 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

8:40am - Complete

Notes -  Finally getting back to logging all of my training since leaving for Priest Lake on Friday the 3rd.  This was a good ending to the cycle.  Pressing groove has certainly been improving.  More engagement of the lats, pressing the bell vertically.  The video over time shows the improvements.

8/1/18 Wednesday August 1, 2018 (24/28/32kg SN ladders)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:20am- Training session - 24/28/32kg SN ladders

3x:
24kg TGU + PR at top x 1/1
24kg / 28kg / 32kg BU FSQ x 1/1 (did two sets of the 32kg, that is a PR)

3x:
24kg SN x 8/8
28kg SN x 6/6
32kg SN x 4/4

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 - An excellent training session.  I am absolutely loving the snatch, and particularly heavy snatches.  The 28kg is feeling like a great weight for me now, like the 24kg used to feel.  The 24kg I can really power.  The 32kg demands attention to all details, but it is getting more powerful.  And my hip and low back feel great after snatching sessions.  Something about this movement has seriously been working for me for the last several months. Also, today I got a PR as I have never BU cleaned or FSQ with the 32kg - that was a challenge. Pretty cool. Now if I can ever press that from the BU position, I will be really on to something.  I do get worried about dropping the bell on my garage floor, so that is a bit of a hold-back that I didn't have to deal with when I used to train out on the dirt at my old house.