4/16/15 Thursday April 16, 2015 (16kg TGUs, GSq)

6:30am - Pain Free drills for hips - opening up the R shoulder - 40 minutes

7:10am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 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)

Break 7:45am

Resume 8:45:

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:55am- Training session - 16kg TGU, 16kg GSq

16kg TGU with hip bridges x 2, 1/1
16kg GSq, 3

7:45am - Complete

Notes -   Focused on the Pain Free drills this morning, Supine Groin Stretch, opening up my R shoulder.  It was going absolutely crazy moving around on the ground as I got deeper into the stretch.  This is a really good drill for me and shows me that the that stuff with my elbow and tricep is really emanating from the shoulder, as I have known.  I felt very good today moving around after doing this drill.  I basically think I need to keep doing this every day as I get this shoulder to sit in the right position and unwind some of the tension and mobility/ posture issues that have obviously built up.

4/15/15 Wednesday April 15, 2015 (DB FSQ ladder - PR)

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

6:55am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:10am- Training session - DB FSQ ladder - PR

2x:
16kg TGU with high bridges x 2/2
16kg windmill practice, 3/3
20kg BU SQ, 1/1

Hanging from balcony

4x:
24kg DB FSQ, 5
32kg DB FSQ, 2
28kg DB FSQ, 3

40 reps - PR on DB 32kgs (3x, 30 reps last week)

DB 24kgs farmer carry, 1 minute
DB 32kgs farmer carry, 1 minute
DB 28kgs farmer carry, 1 minute

Hanging from balcony

7:50am - Complete

Notes - Excellent day, both for training and for another chiro adjustment I had in the evening.  For training, a couple of observations.  Overhead position on the R is a little better - encouraging.  For windmills, definitely major improvement from the oblique strain I had a week or so ago, pretty much gone now.  For DB FSQ these were great reps.  Another PR with the DB 32kgs, and you have to love that.  I timed the squat ladder session and it took me about 20 minutes, or 10 reps every 5 minutes (including rest).  I thought that was pretty good given that this was the heaviest squat session I have ever done.  I am very pleased.  Got a chiro adjustment in the evening, which was good.  Working on resetting some things that have been off, and going to keep the frequency of visits up for a few weeks.  Getting the R shoulder adjusted, hip, neck, and doing some eye exercises to stipulate the L side of m body is working.  I notice pretty immediate relief and less tension after each session.  Just going to keep up the mobility work and continue to balance out training with appropriate recovery methods.

4/14/15 Tuesday April 14, 2015 (24kg TGUs, SLDLs)

6:50am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 25 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - 24kg TGU, 24kg GSq

2x:

24kg TGU with hip bridges x 2, 1/1
24kg SLDLs, 3/3

7:45am - Complete

Notes -   Good day, this is really encouraging actually.  Feeling more mobile, good night's sleep.  No noticeable downside from snatching yesterday.  Good stuff.  Looking forward to DB FSQ ladders tomorrow, more sets with the DB 32kgs, exciting.

4/13/15 Monday April 13, 2015 (24kg SN 7/7 on the min 7 mins)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (some extra mobility work)

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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

8:00am- Training session - 24kg SN 7/7 on the min 7 mins

2x:
24kg TGU with high bridges x 2/2
24kg SLDL , 5/5
24kg 1H SW, 10/10

Lots of hanging from my balcony between the above - stretch shoulders and lats

24kg SN hold in lockout for 10 seconds, pump the arm a bit back and forth, 1/1

24kg SN 7/7 on the min, 7 mins (6/6 8 mins last week)
96 reps

24kg farmer carry, 1 minute, switch sides, 1 minute

More hanging from the balcony - stretch shoulders and lats

8:40am - Complete

Notes - Pretty interesting day.  I was damn exhausted this morning.  And I was pretty tight.  Did a lot of mobility work, really trying to work on opening up the shoulders, really the R shoulder, as I have been doing for several weeks.  I can tell even with arm bars etc. that getting into a good overhead position with a locked elbow on the R side continues to be more challenging than it should be.  Just have to keep at this and get through this challenge.  When I picked up the 24kg to get into the warm-ups and it felt "heavy" I was like "oh shit here we go."  I was winded even during the TGU warm up sets.  I think I crushed the snatches.  WTF.  I was really getting into my hips, really loading the bell up between the legs and it was popping up into lockout very nicely.  Good stuff here, not to be over using with my arms, pulling with the arm, etc. but instead really getting the hips into the technique.  I was very, very pleased with this.  With that said, the exertion level was noticeably higher than what I would have wanted.  It was not easy.  I was seriously winded after this and had to take several minutes to get my breathing under control and heart beat down.  I am not sure what to make of this.  I am writing this at night and I felt great all day, like the snatching was the best thing possible for my shoulders.  Who knows.  I did an excessive amount of hanging from the balcony as well to try and stretch out my shoulders and lats and I think that definitely is helpful as well.  I will keep at the mobility work.

4/11/15 Saturday April 11, 2015 (pull-ups, push-ups)

Good day.  Went to Greenlake with the kids and banged out pull-ups and push-ups late afternoon in the rain.

Hanging from bar

7 pull-ups
5 push-ups (5 regular)

6 pull-ups
5 push-ups (5 regular)

6 pull-ups
5 push-ups (5 regular)

5 pull-ups
5 push-ups (5 regular)

4 pull-ups
5 push-ups (5 regular)

Total pull-ups - 28,  same as last week, 25 push-ups, same as last week, though I did them all regular (no Lizard style) to limit stress on the R elbow.  Wanted to keep today very light, no KB work, just resting this weekend mainly particularly in light of some of the mobility work I am focused on trying to do.  I have increased volume a bit lately and it's possible I am touching on the far side of what I am capable of right now.  Better to back it off a little bit that overreach, for sure.

4/10/15 Friday April 10, 2015 (DB 24kgs Jerks - PR)

8:00am - Pain Free exercises, focusing on the hips and shoulders - 60 minutes

9:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 60 minutes, lots of mobility work, lacrosse ball work

10:00am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

10:15am- Training session - DB 24kgs Jerks - PR

2x:
20kg TGU with high bridges x 2/2
20kg Windmill x 3/3
20kg BU PR x 2/2

20kg 2H SW, 10

DB 24kgs Jerks, on the minute, 9 minutes

5 reps x 3 mins
4 reps x 3 mins
3 reps x 3 mins

36 reps - PR

DB 24kgs farmer carry, 1 minute

10:45am - Complete

5:30pm - Chiro adjustments

Notes - Writing this late Saturday night.  Been a fascinating couple of days.  First off, I have known that there are mobility issues going on I have been really trying to improve.  Spent several days focusing on exercises from my Pain Free book, trying to open up the hips, mainly R, and shoulders, mainly R.  The R shoulder I know has been internally rotated, an old stress pattern, causing some issues on my thoracic mobility on that side, and putting undue stress on by tricep, elbow, and forearm on that right side.  Frustrating for sure but some of the things I have been doing have been helping things.  I know this all really emanates from the shoulder being off.  I have been going hard, tons and tons of driving this week with the kids for their spring break, and am just wound up and body is tight.  Deep tissue massage Wed evening was helpful, did all of this mobility work, but took forever to get going on Friday morning.  I was feeling way less than my best but knew that I could press on, get the work in, and had a chiropractic adjustment planned for Friday afternoon.  My chiro is really exceptional and also is very helpful - can adjust anything, and we do a number of drills etc. that help flush out issues that he then addresses.  I know my CNS is just a bit off given all of the imbalances on my R side so wanted to set out to getting this going in the right direction.  As to my actual training on Friday, it did go well.  Noticed that the oblique strain on my L side was quite a bit better, windmills were fine and so were the double jerks.  Doing jerks on the minute was interesting and very challenging.  Just love this movement.  I am really looking forward to more practice as I improve my mobility and work through these issues.  The chiro work Friday evening was exactly as I hoped for - immediate relief for my shoulder, below, forearm.  Almost shocked really but like I said I have been seeing Jason for years and he is outstanding.  I feel fortunate to know professionals that can help me with stuff like this so I can get the most out of my training, and in turn really benefit my overall health.  Today was a good day as I have noted on my separate blog post.

4/9/15 Thursday April 9, 2015 (16kg TGUs, SLDL)

9:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

9:30am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:45am - Training session - 16kg TGU, 16kg SLDL

16kg TGU with hip bridges x 2, 1/1
16kg SLDL, 5/5

10:00am - Complete

Notes -  Got a lot of sleep last night, day off from work, knew I needed the rest.  Very light day here intentionally with training as my plan was to take the entire day to paint my basement living room, which I accomplished (writing this late at night right before bed).  Very happy about it.  Looking forward to training the double KB jerk tomorrow.