11/27/14 Thursday November 27, 2014 (16kg TGUs, SL DLs) (Thanksgiving)

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

Break

10:00am - 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 16kg with 3 presses and rotations, 1/1

10:15am - Training session - 16kg TGU, 16kg SLDLs

2x

16kg TGU to the knee, 1/1

16kg SLDL, 3/3

10:30am - Complete

Notes - Writing this on Sunday evening after a nice holiday break for Thanksgiving.  I got the kids in the morning and we played soccer and ran around at the park in the rain - it was a lot of fun:)  Did a bit of mobility work and a few reps with the 16kg before heading down to Vashon Island for Thanksgiving with Jill's family.  It was a nice time and I appreciated being able to do that given our circumstances.  Monday (tomorrow) we go to the courthouse and our divorce is final in the eyes of Washington state.  It's certainly been on my mind all holiday long.  With that said, Thanksgiving is a time for gratitude and I know that my life could be a whole lot more difficult than it is.  It's all a matter of perspective and finding that place and space to be grateful for what you do have and the blessings that have come your way is very important.

11/26/14 Wednesday November 26, 2014 (TGUs, 2H SW ladder)

7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 60 minutes (some interruptions for kids)

8:30am - 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, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

8:45am - Training session - TGUs, 2H SW ladder

24kg TGU, 1/1

24kg SL DL, 3/3

28kg TGU, 1/1, x 2

28kg SL DL, 3/3

5x:

2H SW 28kg, 10
2H SW 32kg, 10
2H SW 36kg, 10

Suitcase carries
36kg, 1/1
28kg, 1/1
32kg, 1/1
24kg, 1/1

9:30am - Complete

Notes - Cool training day today.  I enjoyed it very much.  Did some TGUs with the 28kg, overhead position felt good, best it has felt in weeks and this is with a heavier weight than I have used for TGUs in quite some time (it has been months since I used anything above a 24kg).  I was extremely pleased, the arm bars and other thoracic work I think are helping slowly but surely.  The movement was strong as well from improved technique I honed at the SFG weekend.  This is good.  2H SW ladders were great.  That bell was really moving - my swing technique has definitely improved.  Using the lats better, better extension and finishing with the hips at the top of each rep, letting the bell float.  I surprised myself here a bit because every bell felt nearly the same - the 36kg was almost as powerful and as crisp as the 28kg.  Despite a 30% increase in weight.  That's pretty cool.  The finish with suitcase carries was good.  I like mixing 2H movements or double bell movements with 1H or 1 bell work in the same session.  

11/25/14 Tuesday November 25, 2014 (24kg TGUs, SL DLs)

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

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 16kg with 3 presses and rotations, 1/1

8:15am - Training session - 24kg TGU, 24kg SLDLs

2x

24kg TGU to the knee, 1/1

24kg SLDL, 3/3

8:30am - Complete

Notes - Feeling good.  Overslept for sure but suppose that is ok.  No ill effects at all it seems from yesterday's training, getting back into things.  I think I am fully recovered from the SFG weekend and ready to keep moving forward.  The arm bars are absolutely helping, doing these more correctly for my body in terms of what I need - I am really spending time letting that arm sink into my shoulder, getting a ton of twitching and the bell is moving all over as my shoulder works to stabilize, bit of a pec stretch too.  These are really, really good and it's very beneficial to pick up some cues from SFG weekend that get me into a better position to make this effective than what I was doing before.  I think I should literally do these every single day.

11/24/14 Monday November 24, 2014 (DB 24kg Moving Target Complex, 1H SW 28kg)

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, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Training session - DB 24kg Moving Target Complex, 1H SW 28kg

16kg TGU, 1/1

24kg GSq, 5

24kg TGU, 1/1

2H SW 24kg, 10

DB 24kg Moving Target Complex – for time

2, 3, 5

DB CL, DB PR x 2, DB SQ

DB CL, DB PR, DB SQ x2

DB CL x 2, DB PR, DB SQ

DB CL, DB PR x 3, DB SQ

DB CL, DB PR, DB SQ x3

DB CL x 3, DB PR, DB SQ

DB CL, DB PR x 5, DB SQ

DB CL, DB PR, DB SQ x5

DB CL x 5, DB PR, DB SQ

Totals 16 DB CL, 16 DB PR, 16 DB SQ

Took just under 15 minutes

1H SW 28kg, 5/5, x 5

50 1H SW

8:00am - Complete

Notes - Great day.  Kind of fun to program a little bit as Kevin encouraged me to do that for a couple of weeks, so over the weekend I set out a 3-week training cycle, progressively adding a little bit each session from the previous week's session. M/W/F.  Monday - strength focus.  Wed - heavy swings.  Friday - 1H Press practice.  Good start today.  I thought to myself "I can do more" but this was exactly the right volume.  Not too much, too fast coming back into things from the SFG.  Body felt good, good rest this weekend.  Mobility work between now and Wed.  Really focused on those arm bars, opening up the thoracic spine.  

11/22/14 Saturday November 22, 2014 (walking, pull-ups, push-ups)

Got back down to the lake for some body weight work, started around 4pm before it got dark, finishing walking in the dark.  Cool air, felt just awesome, I was walking very briskly.

Wanted to keep the reps low, did 15 pull-ups and 15 push-ups.  First set of 5 on the pull-ups was definitely not easy.  I am still recovering from the SFG weekend clearly.

Walking
5 pull-ups
3 push-ups

Walking
4 pull-ups
3 push-ups

Walking
3 pull-ups
3 push-ups

Walking
3 pull-ups
3 push-ups

Longer walk to finish (45 minutes)

Did a ton of hanging from the rings as well, really trying to stretch the R bicep, below, lat - it's tight and all connected.  Elbow is a bit irritated again.  Mobility work tonight and more lacrosse ball trigger point work to try and work on this.  As I write this late Sunday night, body feels great except the elbow.  Walking is really, really good, it ties everything together with my gait, both sides of the body, etc.  I have definitely noticed that when I can get in some good walks, things just seem to improve.  I think in Original Strength they say that walking is the most basic "reset" for the body.  It really does seem to be that way for me.

11/21/14 Friday November 21, 2014 (TK PR, 2H SW, FSq)

6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 25 minutes

Break - breakfast with Kevin

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
Arm bar 16kg with 3 presses and rotations, 1/1

8:30am - Training session - TK PR practice, 24kg 2H SW, 16kg TGUs

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

24kg 2H SW, 10
24kg GSq, 5

24kg FSq, 5/5, x 5

24kg 2H SW, 10

9:00am - Complete

Notes - Good day - after having breakfast with Kevin I just felt like getting a little bit of training in.  We had a great breakfast, and I will be doing some freestyle training for a few weeks, doing my own programming.  I want to step back and put something together that I can follow for a few weeks, should be fun to do.  For today I wanted to do some very slow, controlled movements to ease back into things and also just to watch my left shoulder a bit as it slowly unwinds from the heavy volume of the SFG weekend.  So no cleans (did cheat cleans with both hands), and no 1H SW (only 2H).  This all felt good.  Writing this in the afternoon, I am surprising a little bit tight.  Didn't think this was all that much volume but perhaps I should have gone a little lighter. Mobility this weekend.

11/20/14 Thursday November 19, 2014 (2H SW, TGUs)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

7:30am - 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, 1+1

Break

8:45am - Training session - 24kg 2H SW, 16kg TGUs

Arm bar 16kg with 3 presses and rotations, 1/1

1H SW 24kg, 5/5 (whoa left arm)

5x

24kg 2H SW, 20
100 total reps

2x
16kg TGU to the knee and down, 1/1

9:00am - Complete

Notes - Very interesting day.  I felt like doing some swings, just to see how it felt.  Discovered that my outer left shoulder, tricep, is pretty damn tight. Felt it on the very first 1H SW, surprised me as this is not something I had really noticed the last few days.  Not a huge deal.  I rolled it out a little with the lacrosse ball and the decided I would do some 2H SW to see how that felt, using the arms really to steer and just focusing on getting my hips to pop and letting them do the work.  That was fine.  I did a couple of slow, light TGUs to the knee to finish.  Will be rolling out that left shoulder a lot the next couple of days.  This is my older injury cropping up in a very small way - got a tremendous amount of work over the weekend, it's simply tired.  Will keep up with the mobility and not do anything stupid.