8/5/14 Tuesday August 5, 2014 (TGU/BU SQ/RR, GSq/2H SW 10 mins)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 60 minutes including kids waking up

8:00am - 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, 2+2
Arm bar 12kg with 3 presses, 1/1

8:15am - Training session - TGU ladders, BU SQ, RR on box, GSq / 2H SW 10 minutes

2x:
24kg, TGU, 1/1
16kg BU SQ, 1/1
20kg RR on box, 6/6

GSq / 2H SW 10 minutes:
24kg GSq, 5
24kg 2H SW, 20

Got 6 rounds of this in.

30 reps GSq, 120 reps 2H SW

8:45am - Complete

Notes - Not the best morning in some ways.  Didn't get to bed early enough, tired and a bit irritable in the morning, kids were up early and it was a real chore getting training in.  On the plus side, body feels pretty good, I am recovering from the training sessions well, my work capacity is good.  Going for a long walk this evening after another mediation session with Jill.  There is no doubt that has been weighing on my mind the last few days and is impacting my overall mood etc. etc.

8/4/14 Monday August 4, 2014 (TGU/BUP/SLDL/PR/1HSW)

6:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

6:30am - 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, 2+2
Arm bar 12kg with 3 presses, 1/1

6:45am - Training session - TGU ladders, BU PR, SL DLs, PR practice, 1H SW

2x:
20kg TGU, 1/1
20kg BU PR, 1/1
24kg SL DL, 5/5


16kg TK PR, 5/5
20kg PR, 5/5, x 2
24kg PR, 3/3, x 3

24kg 1H SW, 10/10, 5 mins on the minute (100 reps)

7:30am - Complete

Notes - Very good day.  Quick warmup, again that is a great sign that my parts are working well. I am tight in my R hip and R overhead position I noticed, some hip stretches helped and arm bar helped for the OH position.  Sprinting = tight hips, pull-ups = tight R overhand position.  I also did some hangs from my balcony as part of the warm ups and a couple times during the training session which helped stretch out the lats and open up that shoulder a bit more.  Felt strong today, L side presses were really, really solid.  R was a little less so because of the OH slight tightness, but not a big deal.  I am a little surprised that the 24kg was just a slight bit more challenging than I expected.  I suppose “to press a lot you must press a lot”.  Also, did plenty of volume last week obviously and had the pull-up work on Sat.  All in all, good.  I feel like I am locked in with the glutes, keeping that shoulder down and pressing from the lats much better now.  Pushing my forearm into the bell to start the ascent out of the rack.  Better groove.  Going to do some more mobility work on that the next couple of days, throw in some extra arm bars which help.  1H SW felt extremely good today, very powerful, great progress.  Nice.

8/2/14 Saturday August 2, 2014 (interval running / pullups and pushups)

Got going Saturday afternoon, headed to the turf soccer field at Greenlake again for sprinting.  Body felt pretty darn good.

This is how it went down. Sprint,  pistols, SL DLs, walk to pull-up bar, pull-ups, push-ups, walk back to sprint again.  5 rounds.  Pretty much exact same approach as last week.

Pull ups were 6,5,4,3,3 - Fighter pull up style.  Using rings.  A total of 21 pull ups, up one from last week as planned.

Push-ups were 3,3,4,5,6 - opposite rep scheme of the pull-ups.  Up one rep from last week as planned.

Sprinting felt good, powerful, about 18-19 second sprints.  Focused on trying to get my knees up and long strides.

Pistols - got 1/1 each round, pretty solid, improving from last week.  I had been reading the Naked Warrior and instead of kicking my leg out I kicked it straight ahead on the pistols, it definitely made things quite a bit harder to get all the way down and back up (less space in the hips).  Still, I was able to do it and that was quite encouraging because I think these are going to make me stronger.  One random thing I have noticed lately is that when playing soccer with my kids, I can juggle the ball like crazy, using both legs, knees, etc.  I have never been able to juggle a soccer ball this well because my left leg was not that useful.  Doing squats, SL DLs, and now pistols are really strength moves for me and also help improve coordination (the unilateral movements).  This is cool.

Pull-ups were excellent, the first set of 6 was easier than my first set of 6 last week and in general if felt that way for each set.  Push-ups were good, I need to get into the one-arm push-ups and start studying that part of Naked Warrior and see if I can start with a regression and build up to these.

8/1/14 Friday August 1, 2014 (16kg TGU, DB 20kgs SW/CL/FSQ)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 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, 2+2
Arm bar 12kg with 3 presses, 1/1

7:30am - Training session - 16kg TGU  / DB 20kgs SW / CL FSQ

10 minutes of
16kg TGU, 1/1, pausing at every step to check form

Did 11 get-ups, buzzer off, 1 more to finish, 12 total
This is up from 8 last week

15 minutes of
DB 20kgs SW 5, CL 3, SQ 2

Got in 12 rounds in 15 minutes.  60 DB 10kgs SW, 36 DB CL, 24 DB SQ
This is up from 11 rounds last week

8:00am - Complete

Notes - Very pleased now.  Body felt good, very quick warm up this morning, that is going in the right direction.  Less tight spots, not too much foam roll or lacrosse ball needed these days.  Can't put my finger on it other than I do wonder if this will continue as I add heavier bells back in, we'll see.  I do think the walking and just overall programming are all pointing in the right direction.  Pushed it a bit at the end on the complex and got out one additional round compared to last week, which is a nice bump for me.  The complex is no joke even with "just" DB 20s.  Swings were very powerful, no grip issues on my R hand as I had a little bit last week.  Squats felt good but the groove is just a little bit off.  I was squatting a ton the latter part of June and first part of July so I really had grooved that DB FSq.  Still, things are going well, excited to do some sprinting and pull up work over the weekend as well as a few pistols to keep trying to progress that movement slowly.

7/31/14 Thursday July 31, 2014 (20kgTGU/32kgHSP, 20kg SW/SN)

6:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:45am - 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, 2+2
Arm bar 12kg with 3 presses, 1/1

7:00am - Training session - 20kg TGU  / 32kg Hike Swing Park, 20kg SW / SN

3x:
20kg TGU, 1/1
32kg HSP, 5 singles

15 minutes of
20kg 1H SW, 5, SN 5, switch hands, SW 5, SN 5, set bell down

Got in 11 rounds in 15 minutes.  110 1H SW, 110 SN
This is up 1 round from the last week, so a 10% improvement

7:30am - Complete

Notes - I am really pleased.  Got going a little earlier, was focused, got done quicker today.  Body feels very good, very strong all around.  Technique on the snatch was markedly improved this week, that was great.  I tried to follow Kevin's tip of "snatching in a phone booth" and I was pulling harder with my traps on the ascent and keeping the bell as tight and as vertical as possible.  Definitely much, much better.  My pace was good, I was not completely and totally gassed (although 15 mins is tough), and I got in 10 more swings and 10 more snatches than last week, all with improved form and less stress on my elbow.  I am feeling ready to start messing with the 24kg again, which is exciting.  

7/30/14 Wednesday July 30, 2014 (warm up, walk)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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, 2+2

7:45am - 30 minute walk at Greenlake

8:15am - Complete

Notes - Nice recovery day planned here, nothing too big.  Body feels very good other than I do need more sleep.  Body composition changes over the last 6 weeks are very noticeable - really leaning out quite a bit, my abs have not been this visible since probably when I was a senior in college.  The work with the double front squat, squatting in general, the bodyweight work with more emphasis on sprinting, and a clean diet is all contributing.  I am looking forward to getting back to a focus on strength here soon but I certainly am happy with these results.

7/29/14 Tuesday July 29, 2014 (TGU/BU SQ/RR, GSq/2H SW ladder)

6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 75 minutes including kids waking up

7:45am - 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, 2+2
Arm bar 12kg with 3 presses, 1/1

8:00am - Training session - TGU ladders, BU SQ, RR on box, GSq / 2H SW ladder

3x:
16kg TGU, 1/1
20kg TGU, 1/1
24kg, TGU, 1/1
16kg BU SQ, 1/1
16kg RR on box, 6/6

GSq / 2H SW ladder:
24kg GSq, 10
24kg 2H SW, 10/10
24kg GSq, 9
24kg 2H SW, 9/9
and so on until
24kg GSq, 1
24kg 2H SW, 1/1

55 reps GSq, 55 reps 2H SW

8:50am - Complete

Notes - Just irritated.  Very irritated.  Body feels great, these training sessions are going great and today was no exception.  My time management sucks right now and I have not made significant strides in this area.  Yesterday was my son's 5th birthday, spent all day with him which was great.  However that meant no work done, had to stay up late to get caught up on a bunch of things work and no work related, which means I got started later this morning, then the kids woke up, and things just drag on.  This is not a great cycle frankly but it works ok for the summer.  These longer training sessions and an additional day of the week are probably not the best overall thing for my schedule unless I can seriously dial in my time better.  It just takes me too long to get things accomplished it seems.