8/10/14 Sunday August 10, 2014 (pullups and pushups, light jogs)

Extremely busy weekend, did not get down to Greenlake until almost sunset late Sunday evening.  Fun weekend with my kids.  Played in a work kickball game on Friday, actually 3 games back to back, and can still feel about every muscle in my right leg (kicking leg):) Plus I was the pitcher for all the games so was bouncing around and on my feet a lot.  The dogs were barking, so to speak, and I knew waking up Saturday morning there would be no sprinting this weekend.  In fact no sprinting, no pistols, no SL DLs.  I need to recover and wasn't even close Sunday night.  However I did feel that moving around a bit would be good and had some confidence that doing a few pull-ups and push-ups would be fine, with some intermittent light jobs between the track and the pull-up station just to move around.  So that is what I did.  Pull-ups, followed by push-ups, then light jogs.  Probably 2-3 minutes between each round of pull-ups and push-ups

Pull ups were 6,5,4,4,3 - Fighter pull up style.  Using rings.  A total of 22 pull ups, up one from last week as planned.

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

Pull-ups, ok, not bad, first set of 6 was challenging at the end.  No reps were too hard after that set.  Part of that was I was not too warmed up, and frankly, I am down on sleep right now, need to make up some ground here the next few days.  Push-ups interestingly enough were unusually strong.  I really felt locked in with tight legs, glutes, etc. and and it was making the push-ups quite easy.  I am looking to try and discuss one-arm push-ups with Kevin.  I believe it is time.

8/8/14 Friday August 8, 2014 (TGU, DB 24kgs CL/FSQ)

7:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

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

8:30am - Break for work

Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

10:30am - Training session - TGUs  / DB 24kgs CL / FSQ

20kg TGU, 1/1
24kg TGU, 1/1, x 2

15 minutes of
DB 24kgs CL 3, SQ 3

Got in 12 rounds in 15 minutes.  36 DB 24kgs CL, 36 DB SQ

11:00am - Complete

Notes - Solid day.  Was out late the previous night but had the ability to sleep in a bit as I had worked a lot during the week, and didn't have to get much work done today, big work event in the afternoon so an easy day all around.  Was tired when I woke up but did some mobility work, then worked for a couple of quick hours, and than finished the mobility work and jumped into the training for the day.  TGUs are feeling really solid, very strong rolls to the elbow, keeping that elbow straight, good overhead position.  I am pleased.  Hit a complex of DB CL and DB SQ, felt really strong, got a good solid 12 rounds in with the DB 24kgs in 15 minutes, which I felt was pretty good.  Strong cleans into the rack, keeping the elbows soft, no wasted movement, bells close to the body, clean to the waist so as to not overclean.  Strong squats, getting very very deep today in the squat which was good to see.

8/7/14 Thursday August 7, 2014 (20kgTGU/40kgHSP, 20kg SW/SN)

6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes with kids waking up

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 16kg with 3 presses, 1/1

7:30am - Training session - 20kg TGU  / 40kg Hike Swing Park, 20kg SW / SN

3x:
20kg TGU, 1/1
40kg HSP, 5 singles

20kg SW / SN ladder

5 SW, 5 SN (each arm)
4 SW, 6 SN
3 SW, 7 SN
2 SW, 8 SN
1 SW, 9 SN
10 SN

45 SW, 45 SN each arm

7:55am - Complete

Notes - This was easy, damn easy actually.  That is a bit odd but I have to take this as a great sign that things are working and I am ready to keep the progress going.  Great reps on the SN with the R hand.  Really keeping the bell very tight, pulling back with the trap, popping that straight up the body into lockout.  Very, very nice.  Nearly as good on the L, but that is my "strong" (as opposed to "stronger") side and it is a little more challenging for me to get the same smooth groove and power.  Mainly I notice I am not as solid in the hike on the L side, I think I am very powerful on the R and it really helps get my hips into the movement and makes it that much easier.   I could continue to work heavy 1H SW hard and pay particular attention to getting a deep hip hinge with the bell in the L hand, I know that would help the SN.  All in all this is great.  Swinging the 40kg for H/S/P - a bitch.  Good stuff.

8/6/14 Wednesday August 6, 2014 (FMS, warmup)

7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 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 16kg with 3 presses, 1/1

Notes - Felt good today, really just a rest day.  Did do arm bars with presses with a 16kg, I am going to do these with this weight now, it felt good.

Went for a 90 minute walk yesterday evening to clear my head after another mediation session with Jill.  Pretty tough going these days.  One step forward at a time.

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.