6/15/15 Monday June 15, 2015 (Jump rope, GF Method, 28kg 2H SW HSP, superset with push-ups)

8:00am - FMS and other warm up drills, Kinetics rehab (belly breathing, form roll, wall drops with 8k bell, scales 3/3, side planks, breathing, wall v slides) - 75 minutes

9:15am - 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

9:25am- Training session - superset jump rope w Ground Force Method, superset 28kg 2H SW HSP w push-ups

3x:
Jump rope, 1 minute
Primal move - crawling, into a crab, into bridges with t-spine reach, 3 mins

3x:
28kg 2H SW + Park x 3-4-5
Push-ups x 2-3-5 reps

3x:
SW 3, park, SW 3, park, SW 3, park, 2 push-ups
SW 3, park, SW 3, park, SW 3, park, SW 3, park, 3 push-ups
SW 3, park, SW 3, park, SW 3, park, SW 3, park, SW 3, park, 5 push-ups

Total reps - 36+36+36=118 2H SW with 28kg
30 push-ups

10:00am - Complete

5:30pm - Kinetics rehab session

Late evening  - Indian Clubs, 5 minutes

Notes - Solid day.  Feeling pretty good though I did get some discomfort in my L oblique a few hrs after this session, and it got worked a bit in the rehab session as well through working on my lats.  Thinking about this, did 24kg 2H SW for 108 reps on Friday, definitely did a few things this weekend, and today did 28kg 2H SW for 118 reps.  Maybe doesn't seem like a big jump per se but perhaps for the level of training I have been doing, this was a decent jump.  Going to cycle back down to the 24kg for Wednesday's swing session and re-evaluate.  This all felt good but I need to pay a lot of attention to how I respond to the training stimulus these days, and this seems like the right thing to do.  All around though, some good things happening and I just need to keep at this.  I am little shocked honestly at how strong I feel lately despite not really doing a ton of work in my mind.  And my body comp seems pretty good too.  I think the walking consistently is really helping things.

6/13/15 Saturday June 13, 2015 (pull-ups, shoulder taps/lizard pu's, DB 24kg carries)

Writing this late Sunday night.  Got down to the lake on Saturday afternoon after dropping the kids off. Absolutely stunning day, so beautiful here in Seattle lately.  Was feeling great.  Had been running around with the kids including an hour in the pool which was fun.

Hanging from rings

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

6 pull-ups
3/3 Shoulder taps

5 pull-ups
3/3 Shoulder taps

4 pull-ups
2/2 Lizard push-ups

3 pull-ups
2/2 Lizard push-ups

Total pull-ups - 23, up from 22 last week.  Very strong.

Hanging from rings

DB 24kg carries, walking until start to feel failure, turn around and go back to the starting point, 3 total sets.  Probably about 2 minutes under tension for each set.

This all went very well.  Wanted to throw in some carries because those are not in the regular rotation for training right now, and I really like doing these.  Even though I have not been lifting heavy lately, I had been focusing on carries and have really noticed an improvement in my grip strength.  It's definitely been improving the last 5-6 weeks and I like this.  It's one of those things that you look to when there is a down period - like I have had working through this back stuff - there is always something you can work on and improve regardless of the situation.  Just focus on what you CAN do, not what you can't.  So that's been good.

Finished this off with a 45-minute barefoot walk around the lake.  Been walking a lot lately, and that is helping me.  Good mental break, good for the legs, glutes, basic conditioning, I even think it may help a bit in keeping me lean which is much appreciated in with the sun out and lots of opportunities to go shirtless and enjoy some sunshine:)

6/12/15 Friday June 12, 2015 (Jump rope, GF Method, 24kg 2H SW HSP, superset with push-ups)

8:00am - FMS and other warm up drills, Kinetics rehab (belly breathing, form roll, wall drops with 8k bell, scales 3/3, side planks, breathing, wall v slides) - 60 minutes

9:00am - 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 16kg, 1+1, x 2

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

9:15am- Training session - superset jump rope w Ground Force Method, superset 24kg 2H SW HSP w push-ups

3x:
Jump rope, 1 minute
Primal move - crawling, into a crab, into bridges with t-spine reach, 3 mins

3x:
24kg 2H SW + Park x 3-4-5
Push-ups x 2-3-5 reps

I screwed up what Kevin outlined for the swings.  This is what I did

SW 3, park, SW 3, park, SW 3, park, 2 push-ups
SW 3, park, SW 3, park, SW 3, park, 3 push-ups
SW 3, park, SW 3, park, SW 3, park, 5 push-ups

SW 4, park, SW 4, park, SW 4, park, 2 push-ups
SW 4, park, SW 4, park, SW 4, park, 3 push-ups
SW 4, park, SW 4, park, SW 4, park, 5 push-ups

SW 5, park, SW 5, park, SW 5, park, 2 push-ups
SW 5, park, SW 5, park, SW 5, park, 3 push-ups

SW 5, park, SW 5, park, SW 5, park, 5 push-ups

Total reps - 27+36+45=108 2H SW with 24kg
30 push-ups

9:50am - Complete

Late evening  - Indian Clubs, 5 minutes

Notes - Great day, just awesome.  Best I have felt after a training session in literally weeks, and this was the hardest I have trained in weeks.  Getting the right muscles warmed up and firing aka glutes, quads, hamstrings is paying off big time as is the rehab, etc. etc.  These swings felt great, all day was feeling very "put together" and a nice feeling in the low back too because it was not overworked and was being supported appropriately by the glutes, etc.  The corrections Kevin made to my swing on Wed to get deeper into the hinge in the set-up and really load up the glutes, get tight, make a big chest etc. are just key.  Getting a good set-up is so important for each lift.  I had lost that feeling admittedly I realize now and I appreciate it again and can get to that right set-up now.  This is really good and something to build from.  Also, Bridges in the warm up with the t-spine reach are huge.  That is a critical movement for me and one I am really focused on.  The crawling and everything in this training session was spot on.  And there was definitely a conditioning effect.   This was not easy.  I am looking forward to building on this from here for several weeks.  

6/11/15 Thursday June 11, 2015 (KB warmup, long walk, IC practice)

6:50am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), rehab correctives (Kinetics drills, wall drops, scales) - 40 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 16kg, 1+1, x 2

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

7:45am - Complete

8:30-9:30pm - Long brisk walk around Greenlake, including hanging from pull-up rings

11:30pm - Indian Club practice, 5 mins

Notes -   Really good day, feeling solid.  Low back improving.  Lots of rehab work, mobility.  Getting in a nice walk in the evening was a bonus.  

6/10/15 Wednesday June 10, 2015 (training with Kevin, Kinetics)

6:30-7:00am - Belly breathing, t-spine, halos 8kg / 12kg, arm bars 16kg

7:10am - Training with Kevin

Very good training day.  We did some correctives including wall slides with an 8kg bell overhead to load that corrective a bit.  Did some one legged glute bridges, again, extremely good, started to really fire by glutes in a good way.  Did some Primal Movement stuff, and then got into bodyweight.  Lots of crawling, into crab walks, into bridges.  These were excellent movements, and I am excited to work some of this into my training for the next few weeks.  Finished with 24kg swings, a very good exercise of doing 3 reps, parking and resetting , 3 reps, parking and resetting.  I got a "new" feeling in the glutes and hamstrings with a couple of adjustments by Kevin to get more of a hip hinge and really load up before the first swing.  I really noticed a difference and this was a key, I can remember that feeling and I am going to keep that with me for future practice.  I was too upright before.

8:10am - Complete

4:30 - 5:30pm - Kinetics rehab

Good session.  Dr. Mike was very surprised at some of the improvement my body was demonstrating today.  I am encouraged.  Moving forward.

6/9/15 Tuesday June 9, 2015 (KB warmup, long walk, IC practice)

7:10am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), rehab correctives (wall drops, scales) - 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)

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

7:45am - Complete

8:30-9:30pm - Long brisk walk around Greenlake, including hanging from pull-up rings

11:30pm - Indian Club practice, 5 mins

Notes -   Much better day today.  The rehab work at Kinetics yesterday afternoon seemed to relieve a lot of what I was feeling in the low back from over the weekend.  I was tight in the shoulders and lats today, mainly on the R side.  Not totally sure how floor presses are sitting with me.  I seem to tighten up after doing these.  I may need to figure something out to balance out that movement so the pecs don't tighten up so much.  Got a nice brisk walk done in the evening for an hour, that felt extremely good which also included some hanging from pull-up rings to stretch out my lats, shoulders, etc.  Finished off the day with a small bit of Indian Club practice.  Time to train with Kevin tomorrow and see where we go from here. 

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.