6/20/15 Saturday June 20, 2015 (in Portland - pull-ups, shoulder taps, DB 16kg carries)

Writing this late Sunday night.  I was in Portland this weekend to be a godfather at the baptism for the daughter of my good friend.  It was a great weekend.  On Saturday I went to a park with my younger brother Pat and trained him for about 90 minutes or so, showing him a bunch of stuff.  It was really fun to be able to teach him some things and impart some of the knowledge I have learned over the last several years.  I am an SFG after all!  Also got my own training in.

Hanging from rings

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

6 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 - 24, up from 23 last week.  Very strong.

Hanging from rings

Indian Club practice

DB 16kg carry, did two very long carries, each was probably up to 3-5 minutes, I did not time them.

Sunday evening, went for a long 1-hour brisk walk around Greenlake to try and shake out the cobwebs of all the driving this weekend.  Felt great as my back was a little irritated with all the driving, sleeping in a different bed, etc.  Going to do a little mobility and hit the sack.

6/19/15 Friday June 19, 2015 (Jump rope, GF Method, 28kg 2H SW HSP, superset with push-ups)

6:30am - FMS and other warm up drills, (belly breathing, form roll, wall drops with 8k bell,  breathing) - 40 minutes

7:10am - 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

7:25am- Training session - superset jump rope w Ground Force Method, 16kg BU FSQ, 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:
16kg BU FSQ, 3+3
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

end with 16kg BU FSQ, 3+3

Total reps -
12+12 16kg BU FSQ
36+36+36=118 2H SW with 28kg
30 push-ups

7:55am - Complete

8:00-9:00am - Kinetics rehab session

Notes - Moved back up to the 28kg bell today from 24kg, and it felt a lot better than Monday.  That was good.  Strong all around, was moving pretty quick with little rest as I wanted to make my appt at Kinetic on time.  Rehab was good time.  Feeling positive going into this weekend.  Things have been rolling.  I have to drive to Portland for the weekend, so lots of driving, which is not great, but will be sure to get in some good walks while I am there, and a bit of body weight work.  

6/18/15 Thursday June 18, 2015 (KB warmup, walk, IC practice)

6:50am - FMS drills (belly breathing, some Kinetics rehab work) - 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

9:30-10:00pm - Brisk walk around Greenlake, including hanging from pull-up rings

11:55pm - Indian Club practice, 5 mins

Notes -   Wow very interesting last couple of days.  Tightness in my R neck, scalenes, lat has dramatically decreased.  Low back has felt great.  Had a weird soreness in my L forearm and wrist the last few days.  These changes I think are from some of the ART work that Michael at Kinetics has done the last couple of sessions, particularly yesterday.  I think the various rehab work etc. is honestly bringing out some stuff with my L shoulder, which is the shoulder I took two hard falls on years ago and I know creates some asymmetries that I have to work through.  This whole time working through rehab I have felt that the overhead KB work particularly double jerks may have put just a bit too much load on my L shoulder, and other body parts compensated for it (because m L shoulder never bothered me, never noticed an issue at all).  Some of the rehab work and other positions, the L shoulder feels weaker than I would like, and certainly when rolling it on the foam roll and doing other things, it "clicks" at times.  I think all of this is good of course, bringing some of this stuff up to the surface.  I'd like to talk to Kevin about doing some light shoulder stability work for the shoulders again, in the overhead position, to start trying to build that up again.  Getups may be the answer.  

6/17/15 Wednesday June 17, 2015 (Jump rope, GF Method, 24kg 2H SW HSP, superset with push-ups)

6:10am - 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) - 50 minutes

7:00am - 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

7:15am- Training session - superset jump rope w Ground Force Method, 16kg BU FSQ, 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:
16kg BU FSQ, 3+3
24kg 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

end with 16kg BU FSQ, 3+3

Total reps -
12+12 16kg BU FSQ
36+36+36=118 2H SW with 24kg
30 push-ups

7:45am - Complete

4:30pm - Kinetics rehab session

Late evening  - Indian Clubs, 5 minutes

Notes - Outstanding day.  This training went extremely, extremely well and better yet I felt great all day.  Dropping to the 24kg was a good idea, now I think I can build on this and try the 28kg on Friday.  Loved getting in some BU FSQ practice and just started light with the 16kg.  Getting better at jumping rope again, smoother, crawling, and the bridges.  It's all good stuff.  Also had a good rehab session at Kinetics in the afternoon and moving forward there.  Progress, just have to stay focused and take it one step at a time.  

6/16/15 Tuesday June 16, 2015 (KB warmup, long walk, IC practice)

6:50am - FMS drills (belly breathing, soft tissue work) - 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

7:50-8:50pm - Long brisk walk around Greenlake, including hanging from pull-up rings

11:30pm - Indian Club practice, 5 mins

Notes -   Good day. I was tight as hell in the morning and had to do a lot of lacrosse ball work.  That's mostly all I was able to get in with some basic KB warmups.  Started feeling better in the afternoon and actually worked at a standing desk for the afternoon and really liked it.  This is something I may actually get seriously into thinking about some more.  Walk around the lake was really good in the evening as well.

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:)