6/8/15 Monday June 8, 2015 (48kg DL, 20kg FL PR, 24kg 2H SW)

7:00am - FMS and other warm up drills, Kinetics rehab (belly breathing, form roll, wall drops 15/15, scales 3/3, side blanks, breathing, wall v slides) - 70 minutes (not moving well)

8:10am - 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

8:25am- Training session - 48kg DL, 20kg FL PR, 24kg 2H SW

4x:
48kg DL, 8
20kg Floor PR, 8/8 (only did 3 rounds of these)
(40 DLs, 30/30 presses)

24kg 2H SW, 10, x 5
(50 SW)

8:45am - Complete

4:30pm - Kinetics rehab appt

Late evening  - Indian Clubs, 5 minutes

Notes - Didn't have it at all today.  Body did not feel good.  Extremely run down.  Low back was acting up again, could have been from the running with the kids at the lake Saturday, or just the combination of everything over the weekend, but it feels like two steps back again.  Man this is frustrating.  Had another rehab appt at Kinetics in the afternoon which was helpful, and got in a 30 minute walk at the lake as well.  I got in an hour walk yesterday evening at dusk.  The walks are good, and are definitely helpful and good to get that low-load, cardio for the heart.  That and pull-ups are damn near the only things that seem to be ok these days (alright a bit of an exaggeration but seriously I sure seem stuck in a rut).  Time to hit reboot and start it over tomorrow.

6/7/15 Saturday June 7, 2015 (pull-ups, shoulder taps, involuntary jogging)

Writing this late Saturday night.  Have had my kids all weekend and we did a bunch of activities all morning and then went to the lake in the afternoon.  Started the time with the kids at the lake by getting in some pull-ups and shoulder taps - dropped push-ups since I did those in my training session yesterday.  Honestly - felt really great.  Pull-ups were flat out easy, just so easy.  Nice to have that feeling.  I have not been training heavy lately (obviously) and am probably feeling fresh in certain ways as a result.

Hanging from rings

6 pull-ups (rings)
3/3 Shoulder taps

5 pull-ups
3/3 Shoulder taps

5 pull-ups
3/3 Shoulder taps

4 pull-ups
3/3 Shoulder taps

3 pull-ups
3/3 Shoulder taps

Total pull-ups - 22, up from 21 last week.  Very strong.  Just going to slowly build back up 1 rep a week increases.

Hanging from rings

We did some bike riding practice and they wanted me to jog along as they rode their bikes, again this week.  Agin I didn't want to do it, due to this low back rehab I am working through, but  I wanted them to have fun so I played along.  Probably ended up running a mile and a half or so, more than last week and at a faster pace because those two were moving pretty quickly:)  This week, no tightness in the calf and no knee things cropping up, so that's good.   I cleaned up my yard late this evening and started to notice the L glute area, so I worked the lacrosse ball and foam roller pretty hard on my quads, both front, side and back, and definitely there was some junk in the L side quad, so that was good to try and work on.

Big BBQ I am hosting for our Gonzaga "Dinner Club" friends and their kids on Sunday.  Yard is all cleaned up, we just need to buy burgers and dogs.  It's going to be nice to have all of these people over.  It has been a long time since I hosted these friends, in fact its been years, since before Jill moved out in February 2013.  Probably 3 summers ago.  I think it's a another step for me in the process of moving on and I am glad I am doing this.

6/5/15 Friday June 5, 2015 (DB 16kg SLDL/FCs, 24kg 2H SW/1 leg PUs)

6:30am - FMS and other warm up drills (belly breathing, form roll, wall drops 15/15, scales 3/3, correctives from Kinetics) - 35 minutes

7:05am - 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

7:20am- Training session - DB 16kg SLDLs/farmer carries, 24kg 2H SW/1 leg push-ups

2x:
DB 16kg SL DLs, 8
DB 16kg FC, 4 mins (added a minute from last week)

5x (up from 4x Monday):
24kg 2H SW, 10
1 leg push-ups, 5/5 (switching legs)

(50 SW, 50 p/u)

7:50am - Complete

Notes -  Good day.  Writing this very late on Friday night, thinking about it, best my body has felt in weeks after a KB training day.  I am starting to feel more and more back to normal and be able to handle more load, which is great news.  I had my 3rd rehab session this week with Kinetics after this morning training session, which is going very well.  All in all, this was a good week, lots of progress being made I feel.  Looking forward to beautiful weather this weekend, doing some body weight work at the lake, mowing and cleaning up my yard, and hosting a big BBQ for friends on Sunday.

6/4/15 Thursday June 4, 2015 (KB warmup, Kinetics sports rehab, IC practice)

6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), rehab correctives (wall drops, scales, Kinetics correctives) - 45 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 - Indian Club practice

7:40am - Complete

4:30pm - Deep Tissue Massage

Notes -   Good day here.  Feeling good although I was tight on my R shoulder, lat, neck.  Could be anything, but possibly floor presses have a bit to do with it.  Got a deep tissue massage in the late afternoon, that was great.

6/3/15 Wednesday June 3, 2015 (48kg DL, 20kg FL PR, 24kg 2H SW)

7:45am - FMS and other warm up drills, Kinetics rehab (belly breathing, form roll, wall drops 15/15, scales 3/3, side blanks, breathing, wall v slides) - 60 minutes

8:45am - 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

9:00am- Training session - 48kg DL, 20kg FL PR, 24kg 2H SW

5x (up from 4x on Friday):
48kg DL, 8
20kg Floor PR, 8/8
(40 DLs, 40/40 presses)

24kg 2H SW, 10, x 5
(50 SW)

Indian Clubs, 5 minutes

9:30am - Complete

Notes -  Lots of rehab work, took a hell of a lot of time to get through and I was pretty tired this morning.  Probably a shade run down, I did sleep well though.  Actual training was pretty good, I did feel things a bit in the low back during warmups actually, I think a few of the new movements for rehab probably just need time to settle in, particularly the side planks are quite challenging and do really engage the spots that have been the trouble of discomfort.  Felt good during the training with KBs.  Floor presses are interesting, definitely hitting way different muscles than what I am used to, so feeling it big time in the traps. DLs and SWs were good, so that's encouraging.  Have my 2nd visit at Kinetics this afternoon, we'll see how that goes.  Also I got a pretty long walk in at Greenlake last night, which was good.  Trying to get in as much walking as I can.

6/2/15 Tuesday June 2, 2015 (KB warmup, Kinetics sports rehab, IC practice)

6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), rehab correctives (wall drops, scales) - 45 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 - Indian Club practice

7:40am - Complete

10:00am - 11:45am - Kinetics Sports Rehab

Notes -   Feeling very good today.  Good movement practice this morning, things are absolutely improving.  I went to Kinetics Sports Rehab for a consultation and movement practice session which I found very helpful.  Met Dr. Michael Smith, good guy, he did an SFMA screen and some other movement tests and basically highlighted something that I should have known.  Overhead position is a challenge, very little thoracic extension, and that double overhead jerks put my body in the most challenging position for my current mobility limitations, causing me to let me ribs spill, pelvis to tilt, glutes to shut down, pressure put on the low back.  I learned several new movements today, Glute Med Side Planks to fire the glutes properly, Transverse Abdominus Brace (belly breathing practice), and V-Slides on the wall.  All of these are going to help reprogram some things.  Also Dr. Smith is going to work with Kevin, my coach to communicate all of this and we'll get the KB practice lined up with what I am doing with this rehab.  Going to take a focused run at this for 3x a week for 3 weeks. I see some real positives and will be taking advantage of this time to set a better foundation for the future.

6/1/15 Monday June 1, 2015 (DB 16kg SLDL/FCs, 24kg 2H SW/1 leg PUs)

7:40am - FMS and other warm up drills (belly breathing, form roll, wall drops 15/15, scales 3/3) - 35 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
Arm bar 16kg, 1+1, x 2

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

8:30am- Training session - DB 16kg SLDLs/farmer carries, 24kg 2H SW/1 leg push-ups

2x:
DB 16kg SL DLs, 8
DB 16kg FC, 3 mins

4x:
24kg 2H SW, 10
1 leg push-ups, 5/5 (switching legs)

8;55am - Complete

Notes -  OK, this was good.  Good night's sleep, well, I slept right through my alarm.  I need it.  Have slept a bit more the last several days, definitely body is needing it and then some.  Still have a lack of discipline around when I go to bed (too late).  It's pathetic as I keep writing that yet cannot (have not) consistently improved it.  No excuses.  In any event, was watching to see if the oblique issue from yesterday would pop up, it seemed ok.  Main thing actually was that my left knee was very sore and tender, probably the running etc.  I actually foam rolled my quad a bunch which was a huge relief.  Seemed like the issue was in the quad.  By the time I got to training, this was pretty much alleviated.  I liked all of this training.  Doing the SLDLs is very good for me, I need this movement to fire up my glutes.  I feel like part of my issues is due to "sleepy glutes" or basically just not getting the right muscles to fire up.  These help.  The farmer carries were good, really focused on Kevin's tips of firing the triceps hard and pushing the shoulders down.  The longer carry time was good too. I was feeling pretty good so decided to go ahead with the swings and see how they felt.  Actually, they felt good.  Kevin's suggestion to drop to a lower rep range I think was spot on.  That, and I think doing the SLDLs in particular fired up my glutes and therefore when doing the swings, I was able to really focus and feel the glutes on extension, and not the low back or obliques (at least not nearly as much), which is what I wanted.  I think with a higher rep range there can be a tendency to lose power and/or technique.  Single leg push-ups, also a good movement, I feel this gets my anterior change going a bit, felt the abs kick in, but also anterior chain as well.  As I write this in the afternoon, no major discomfort, at least things certainly don't seem worse.  I feel it in the glutes and also surprisingly way more in the traps and upper back than I anticipated, which is probably from doing the farmers in the manner I did them.  Going to work on correctives this evening and also get some Indian Club practice in.