5/27/14 Tuesday May 27, 2014 (SW variations)

6:45am - Original Strength and Primal Move - 30 minutes

7:15am - 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar with press, 12kg, 3+3

7:30am - Training session - Focus on 24kg SW variations

2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10

100 total SW reps

7:40am - Complete

Notes -  Quick bit of work this morning.  Body feels good other than L overhead position is tight, L bicep tendon is sore, tried to use a lot of lacrosse ball all over the arms, traps, this evening after a softball game to try and work some of the tightness out in various trigger points.  It's probably time to try and get some soft tissue work done, and get back into some chiro.  The last few weeks of traveling have been pretty brutal on the body I think.

5/26/14 Monday May 26, 2014 (DB 24kg Moving Target Complex, 1H SC 32kg)

7:30am - Original Strength and Primal Move - 45 minutes (kids up, hanging out with me)

8:15am - 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press

8:30am - Training session - Focus on DB 24 kg Moving Target Complex (CL, PR, SQ), 1H Suitcase Carries 32kg

24kg TGU , 2/2
24kg G Sq, 10
24kg SW, 5, 10, 15, 20

DB 24 kg Moving Target Complex, add in an extra set of 5:

1 CL, 2 PR, 1 SQ rest
1 CL, 3 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 1 PR, 2 SQ rest
1 CL, 1 PR, 3 SQ rest
1 CL, 1 PR, 5 SQ rest
1 CL, 1 PR, 5 SQ rest
2 CL, 1 PR, 1 SQ rest
3 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest

 Total of 21 DB CL / DB PR / DB SQ

1H Suitcase Carry, 32kg, 1/1 x 2 laps around my backyard

9:15am - Complete

Notes -  Great day.  Memorial Day.  Kevin was finishing up the program for this cycle so he wanted me to go ahead and to the Moving Target Complex, adding in an extra set of 5, so 2, 3, 5, 5 of each circuit.  I asked him to program Farmer Carries because I felt I could benefit from this practice.  So the finisher today was a couple of laps around the backyard alternating sides with the 32kg.  I was surprised how difficult it is - really blows up the grip.  Love it.  Looking forward to this cycle.

5/24/14 Saturday May 24, 2014 (S&S - 24kg 1H SW, TGUs)

4:40pm - Original Strength and Primal Move - 45 minutes (spending 15 minutes with the lacrosse ball on the L bicep and shoulder to mobilize it)

5:25am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press

5:40pm - Training session - Focus on S&S - 24kg 1H SW, TGUs

24kg 1H SW, 10/10 on the minute for 5 minutes

100 1H SW

24kg TGU, 1/1 x 5 goal of under 10 minutes, took 8 mins and 2 secs

6:00pm - Complete

Notes -  Decided that I would not do interval running and pull-ups this week, since I did a couple of days of running out of town in OKC for work, and also did some pull-ups with Kevin on Friday.  So a short and quick "tonic" session of S&S seemed like a good idea in advance of starting another new cycle on Monday.  My left overhead position is very tight - have a tight bicep connected to the shoulder on that L side, I think this is from traveling primarily and just weird schedules the last several weeks.  I noticed it a bit training with Kevin as I didn't get it warmed up as much as I would like.  I spent quite a bit of time today with the lacrosse ball, and really felt some good release.  I was going to do S&S with the 28kg but after seeing how tight the overhead position was, I dropped it to 24kg and decided just to make this nice and easy today.  That ended up being a great call and I am glad I did this.  The session was very "easy" and that is pretty cool to see with the 24kg.  The bell is feeling very light.

5/23/14 Friday May 23, 2014 (training with Kevin)

Checked my training log and I last trained with Kevin on April 25- about a month ago.

Was out very late for a large work event, got very little sleep, probably only about 4 hrs.  Been burning it pretty hard lately with work travel, etc.  Going to be good to get some sleep over this holiday weekend for Memorial Day.

6:30am - Training session with Kevin.  We focused on a bunch of different things today.  Warmed up with some OS and some crawling.  TGUs with a high bridge on the roll to elbow, and then full bridge, which should be good to keep trying to untie any knots or asymmetries between the hips, ankles etc. We did some pull-ups to test how my pull-up was looking.  Used the 24kgs for everything today.  We did some 2H SW, then 1H SW, did some snatching.  Did some DB CL, DB SQ, DB PR.  Everything looked good to Kevin, a few small tips here and there.  Cleaning to the hip and not the chest to help prevent any banging or crashing of the bells in the rack.  DB SQ, focus on sitting back just a little bit and eliminating any potential butt wink, I am way below parallel so maybe stop just a little higher than I have been to eliminate the butt wink.  DB PR, used a closer stance today, that was very helpful, these were strong.  Finished with practicing some crocodile breathing which should help again with the hips, asymmetries, improve strength in lifts. Also practicing some toe pulls against the wall for mobilizing ankles.

7:50am -  Good day.  Looking forward to a little rest and then resuming a good 3-week cycle of training.

5/22/14 Thursday May 22, 2014 (S&S - 28kg 1H SW, TGUs)

6:40pm - Original Strength and Primal Move - 30 minutes

7:10pm - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press

7:25am - Training session - Focus on S&S - 28kg 1H SW, TGUs

28kg 2H SW, 10
28kg 1H SW, 10/10 on the minute for 5 minutes

100 1H SW

28kg TGU, 1/1 x 5 goal of under 10 minutes, took 9 mins and 30 secs

7:45am - Complete

Notes -  Good stuff.  Was a bit winded even after doing the 5 minutes of 1H SW.  The swings were powerful, but I am tired from all of the traveling.  The TGUs were pretty good, not quite as good as Sunday and I attribute that to the travel and fatigue.  Still finished them under 10 minutes, and quite strong, but just not quite as crisp as Sunday.  A reminder to really squeeze the bell hard helped a lot for the last several reps.  That's a good technique cue for me.

5/21/14 Wednesday May 21, 2014 (running, push-ups)

Finishing up in Oklahoma City today.  Was out extremely late with coworkers, we had a great time.  I had it in my mind though to force myself to move in the morning and I settled on doing some mobility in my room and then headed outside, just started running in a direction and kept going, circling, stopping intermittently to do sets of 5 push-ups.  Probably ended up doing 35 to 40 push-ups, and ended up running a very long while because I got lost!  Probably about 4 miles.  Body felt good actually, which didn't make much sense give the travel, food, lack of sleep.  I do feel like I need to tighten up my diet a bit.  Been eating good food in general, but eating everything in front of me.  I will tighten it up now and focus on it for the next several weeks.  All in all though, two days of running in a row and the body didn't bark at all.  That is a great, great sign for me.  Things are going in a good direction.

5/20/14 Tuesday May 20, 2014 (interval running / push-ups / pull-ups)

In Oklahoma City for work, got here yesterday after traveling all day.  Not the best sleep of all time. I did my best to get mobilized in the hotel room this morning, and then it some intervals between the treadmill and pull-up bar as follows:

2 min run, SL DLs 5/5, 2 min run, Fighter Program pull-ups for the 4th week (sets with reps 5/4/3/3/3, up from 5/4/3/3/2 last week), 5 push-ups
x 5

Total of 20 minutes running, 25/25 SL DLs, 18 pull-ups, 25 push-ups

This was good.  Really worked up quite a sweat.  I was pushing it on the treadmill, running 7:30 miles or 8:30 miles, the 7:30 is fast for me but it felt good.  I am definitely stronger with my stride, just all around better running technique now that I have much stronger hips and glutes.