6/3/14 Tuesday June 3, 2014 (100 2H SW 24kg)

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

7:15 am - 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

Break

8:45am -

Arm bar 12 kg, 4+4
24kg GSq, 5
24kg 2H SW, 10 x 10 (100 reps)
24kg GSq, 5

9:00am - Complete

Notes -  Baby steps I suppose.  Yesterday afternoon's body work session was very good, a lot of shit was coming out of the body that is for sure.  Neck is sore, just a lot of stuff coming out of the woodwork here, probably an accmulation of months of hard training, traveling, working, life etc.  So I slept just a tad bit better last night, and felt just a tad bit better this morning but unfortunately I am far from out of the woods.  I felt like trying some light 2H SW just to see how they felt, and a few goblet squats thrown in.  Not bad.  Definitely not good either, but not bad.  It's going to be baby steps this week clearly.  I have a deep body massage this afternoon, will probably hurt like a bitch but also completely needed.  

6/2/14 Monday June 2, 2014 (OS, PM, KB warmup)

7:45am - Original Strength and Primal Move - 75 minutes (tons and tons of time on the lacrosse ball trying to get trigger points released)

9:00 am - 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 8 kg, 5+5 (this is the main thing I ended up doing)

9:15am - Complete

Notes -  Well I am not going to lie, I am pissed off and frustrated.  Body is not responding all that great, 3rd day in a row I woke up feeling terrible, just so tight and a little painful in the lower trap, whole R shoulder complex is affected.  It seems I have stirred up an old body pattern from a long time ago that is a real problem for me, and everything is reacting.  I decided just to try and do some releases on the lacrosse ball, which helps, and got some chiro this morning, got several good adjustments including one at the base of my neck on the R side which as an "aha" moment.  I have body work / acupuncture scheduled for this afternoon, and trying to get a deep massage this week. Looks like this is going to turn into a rest week, just trying to get the body right again.  It's tough mentally but I will come out of this and get it figured out.  Worst thing I can do is stress out about it.  Instead, I need to embrace this as part of the process of getting stronger. Sometimes this is how you actually take some steps forward when it seems like you are taking steps back.

5/31/14 Saturday May 31, 2014 (interval running and pull-ups)

Got going Saturday afternoon at Greenlake, first time in some time I have run at Greenlake - maybe almost a month due to scheduling.  That was a lot of fun.  I was struggling however with the L trap tightness which was also affecting my lat, right tricep, bicep etc. - everything has gotten tight and I think it is from playing softball and throwing the softball for the first time in a year, and swinging a bat.  This sucks.  I tried to do a lot of mobility and stretching work and also some yard work just to move around, hopefully get the blood flowing a bit, before I made down to the lake pretty late, 8:00pm, to do some interval work.  I decided to try pull-ups and just see if it had any impact on things, but dropped push-ups as I think these are what brought on the onset of some of this stuff actually when I trained them for a couple of days in OKC when on the road for work.

In any event this is what I did today:

2 min run, SL DLs 5/5, 2 min run, Fighter Program pull-ups starting over (sets with reps 5/4/3/2/1
x 5

Total of 20 minutes running, 25/25 SL DLs, 16 pull-ups

Interesting stuff.  I was hard.  I mean really hard for me, and moving quickly. That was pretty damn cool.  I like this idea of shorter times, 2 minute intervals, and trying to make it as close to a sprint to cover that distance as I can do.  Feels great to run like that.  Pull-ups were strong, I did a lot of bar hangs first to try and stretch out my armpits, lats etc.  Things are tight as hell in there.  I need some serious soft tissue work this week.

5/30/14 Friday May 30, 2014 (PR practice, heavy 1H SW 32 / 36 kg)

7:55am - Original Strength and Primal Move - 30 minutes

8:25am - 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

8:40am - Training session - Focus on PR practice, heavy 1H SW

2x in a circuit:
20kg TGU , 1/1
20kg BU PR, 1/1
24kg renegade rows, off hand on a 36kg, 5/5

24kg PR, 4/4, 6/6 (issue on R trap, lat during this set)
28kg PR, 2/2, 3/3, 2/2
32kg PR, 1/1

5x:
1H SW 32kg, 5/5
1H SW 36kg, 5/5

100 heavy SW

9:15am - Complete

Notes -  A tough day in some respects.  Felt pretty good after sleeping in a bit, got warmed up fine.  Once I got into the presses during the set of 6 with the 24kg by R trap seized up on me a bit and I know exactly why - playing softball on Tuesday evening this week.  This is an old problem area for me.  My R forearm had been tight and that was the precursor to this issue.  Too much throwing, had not swung a bat in a year, etc. etc.  So that stuff bubbled up during this training session.  I tried to shake it off, did some hangs from a balcony to try and stretch out the lats, and said fuck it I am carrying on and will see how this goes.  Wasn't a great session as a result but certainly nothing was "making it worse" as basically I knew this was a soft tissue issue and that nothing is really "wrong" - just tight and a bit painful (again in a soft tissue type of way).  Interesting enough I got all the reps in after that including 100 heavy 1H SW, which were surprisingly powerful to me particularly given that I was watching the R hand SW pretty closely.  Had a lot of hip drive and my grip is way stronger - I definitely have never swung the 36kg like this before which was pretty cool.  I was even getting pretty damn good height on the 36kg.  I am looking forward to working through this soft tissue stuff over the weekend and trying to rest.  Did quite a bit of lacrosse ball work this evening after getting some chiro again this afternoon to try and stay on top of this.  

5/29/14 Thursday May 29, 2014 (OS, PM, KB warmup)

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 - Complete

Notes -  Just wanted to move around a little bit this morning, and basically take a rest day.  Pretty hard training on Monday and Wed this week already.  Body felt pretty good.  After getting some chiro last evening my L overhead position feels way, way better, which is great.  Really cleared that up.

5/28/14 Wednesday May 28, 2014 (SN 24kg 10 mins 6/6, FC 32kgs)

8:00am - Original Strength and Primal Move - 35 minutes (foam roll on lats)

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)

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

8:50am - Training session - Focus on SN 24kg 10 mins 6/6, Farmer Carries 32kgs

2x in a circuit:
24kg TGU , 1/1
24kg SL DL, 5/5
16kg / 24kg DB SW, 10 (switch hands for the 2nd set)

SN 24kg, 10 minutes on the minute 6/6

120 reps

Farmer Carries 32kgs, x 2 laps around my backyard

9:25am - Complete

Notes -  Good day.  Sore from playing softball yesterday, swinging a bat is not the greatest for my L overhead position / bicep that is tight.  Spent some time continuing to try and mobilize it, with decent success.  I was a little wary of snatching but felt like I could use very good technique and not "overstretch" in the overhead position in the snatch, but just keep the movement crisp to lockout and then back into the descent.  I was actually extremely pleased with the snatches.  It is very clear that using the 28kg has made this 24kg bell lighter.  My R side was really, really good, best I have ever felt snatching actually.  I was pulling up quickly into lockout, keeping the bell tight, taming the arc.  On the L things were very good as well, just a little less crisp and powerful than the R due to the overhead tightness.  All in all this is good and frankly I think it is good to get in some reps even with the overhead position not being perfect, it may move things around and stimulate the blood flow etc.  The other work today was good too.  The mix-matched DB SW is Kevin's idea, it is a little odd but ok.  I really like farmer carries. Was pretty challenged with the L hand grip, was starting to tug on my elbow even though I was trying to really flex the tricep.  I set the bells down right away when the fatigue started in on my laps as I did not want to mess with this.  Good day all around.

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.