7/1/15 Wednesday July 1, 2015 (walk, Kinetics)

7:30am - went for a nice walk at Greenlake for about 45 minutes.  Just got out of bed, put on my shoes, and went.  This felt great.  Nice sunny morning, got some coffee, and then breakfast after.

5:00pm - Appt at Kinetics - great stuff.  Did another movement re-exam and I am significantly improved from when I started this journey several weeks ago.  I am cleared for overhead movements. I have to work in New Jersey next week, it's probably going to be quite stressful knowing what I will be doing, so plan on just working some body weight stuff and walking outside as much as possible. I hope to be coming back to Seattle to be looking at Monday the 13th as the day to resume my progress towards SFG2 certification.  It's going to be a long road but I am excited to have a goal to strive for.  I am thinking sometime in 2016, before my SFG1 expires in November.  Going to start working a short and long-term plan with Kevin that keeps moving well as a primary goal but also appropriately progresses towards nailing down the SFG2 qualifications.

6/30/15 Tuesday June 30, 2015 (16kg TK PR, 24kg 2H SW HSP, push-ups)

6:00am - FMS and other warm up drills  - 30 minutes

6:30am - 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

6:45am- Training session - 16kg TK PR, 24kg 2H SW HSP, push-ups

5x:
16kg TK PR, 6/6
24kg 2H SW, 10
push-ups, 6

7:15am - Complete

8:30-9:30pm - Walk at Greenlake

Notes - Good day today.  Got up early and got this done, felt good doing it.  Encouraging and we'll see how I feel tomorrow and the next day after pressing for the first time in awhile, even if only using a 16kg.  A nice walk at the end of the day too at Greenlake. 

6/29/15 Monday June 29, 2015 (48kg DL, 28kg 2H SW HSP)

7:00am - FMS and other warm up drills, (belly breathing, form roll, wall drops with 8k bell, breathing), lots of hip stretching, glute activation  - 65 minutes

8:05am - 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

8:20am- Training session - 48kg DL, 20kg BU FSQ / BU PR, 28kg 2H SW HSP

2x:
SL glute bridges, 8/8
48kg DL, 8

Set of doubles of BU PR or BU FSQ with the 20kg before each swing set

3x:
SW 3, park, SW 3, park, SW 3, park
SW 4, park, SW 4, park, SW 4, park, SW 4, park,
SW 5, park, SW 5, park, SW 5, park, SW 5, park, SW 5, park

Total reps -
2+2 20kg BU FSQ, 4+4 20kg BU PR
50+50+50 2H SW with 28kg

9:00am - Complete

4-5pm - Kinetics rehab session

Notes - Solid work today other than it took for absolutely ever to get warmed up.  Dealing with the impact of being out of town and a lack of sleep last week, it is taking several days to try and get back into the groove and feeling ready to train fully.  With all of that said this was one of the more productive sessions in some time, feeling very good with the technique on the DLs, I could really feel my feet pushing into the floor, quick hips, these were good and much better than what I was doing with Kevin on Friday so good improvement.  Swings were strong, working on getting a good float on every rep, liked how this went.  Good volume too to get 150 swings in with the 28kg.  Tracking along nicely.  Good session with Kinetics in the afternoon, just have to keep putting one foot in front of the other and trying to get better every day.  

6/27/15 Saturday June 27, 2015 (pull-ups, push-ups, DB 24kg carries)

Writing this late Saturday night.  What a great day.  Got down to Greenlake in the early afternoon with my kids after taking them to swimming lessons.  We have not trained together in awhile and it was very nice to have them with me.  We went pretty fast.

Hanging from rings

7 pull-ups (rings)
5 push-ups

7 pull-ups
5 push-ups

6 pull-ups
5 push-ups

5 pull-ups
5 push-ups

4 pull-ups

5 push-ups

Total pull-ups - 29.  This was up a number of pull-ups - I guess I got a bit carried away but just felt ready to do this.  They were not easy reps at the end of the last couple of sets, but I was not completely at failure.  I came close.  It was probably a bit of a push but the reps were really strong.  I will stay at this level for at least a week.  I have a feeling I may be doing quite a few pull-ups the week of July 6 while on the road if I don't have access to KBs, so no need to really push these two hard right now, just get good volume in with strong reps.  Noticing my grip is continuing to improve, this has been a very good thing the last couple of months just focusing on it a bit.  Nice.  Push-ups were strong as well.

Hanging from rings

DB 24kg carry, did 3-4 carries, each was probably up to 1 minute. I did not time them.  Just followed my daughter's instructions as to when to pick them up, where to walk, and when to put them down:)

Good stuff!

6/26/15 Friday June 26, 2015 (training with Kevin, Kinetics)

6:30am - Trained with Kevin today.  Did some mobility work, practiced some crawling, hip bridges with a stretch.  Did some tall kneeling practice, deadlifts with the 40kg and 48kg, then practiced pressing with a 12kg and a 16kg out of the tall kneeling position.  Then worked on some 2H SW with the 24kg in a hike/swing/park fashion, 3-4 reps for each set.  I need to remember to work on that float at the top of each swing, not try to rush that part of the movement.  All in all this was solid, feeling good.  Felt like I barely did much this week for training, but that's ok.  It feels right at this time.

8:00am - Kinetics session.  This was good.  Getting some positive feedback about the tone of my muscles, glutes, hams, etc. and the improved range of motion in various things we are working on.  Moving forward.  I believe I am solidly on a path to get to a point of setting an improved foundation for my KB practice, and that is exciting.

6/23 - 6/25 Tues - Thurs June 23 - 25, 2015 (Phoenix for work)

Quick summary on my time in Phoenix, where I had 3 days of training for work.

Tues/Wed/Thursday mornings I got in some good mobility work each morning.  Basically focused mainly on Original Strength resets, also with a few other movements for opening up the hips and glutes.

On Tuesday evening I got in a 45 minute walk.  It was 110 degrees.  Holy shit.  Sun was pretty low already though at that point and it actually felt pretty good.

Wed morning after mobility work I went to the gym and got in a quick 20-25 minute training session focused on pull-ups and push-ups of different varieties, in superset fashion.  Did 6 sets of pull-ups, in the following fashion, superset with the push-up varieties

6 pull-ups
1 leg push-ups, 10/10

6 chin-ups
lizard push-ups, 3/3

5 chin-ups
10 push-ups

4 pull-ups
1 leg push-ups, 5/5

3 chin-ups
lizard push-ups, 3/3

2 chin-ups
lizard push-ups, 3/3

The chin-ups were unbelievably hard.  I hung from a squat rack with a very low bar, which essentially forced me to put my legs at a 90 degree angle straight out as my butt was close to the floor at the bottom portion of each pull-up.  I was pulling from an extremely disadvantaged position and it required tremendous ab strength.  They were freaking AWESOME and I probably do need to mix it up every once in awhile.  I mostly do ring pull-ups with the hands in neutral, which are great, but my body responds pretty well to chin-ups.  I don't do as well with pull-ups, that's always kind of been the case.  Push-ups felt great and given that I was taking little rest, I broke a bit of a sweat here.  Felt good.

Going to be great getting back to the bells, at least for a week (I have to go to NJ the week of July 6 and will be surprised if I have access to any bells that week).  Training with Kevin tomorrow, I am excited.  Body seems to have done ok with all of this travel, lack of sleep, etc.  Encouraging.

6/22/15 Monday June 22, 2015 (Jump rope, GF Method, 32kg 2H SW HSP, superset with push-ups)

8:00am - FMS and other warm up drills, (belly breathing, form roll, wall drops with 8k bell, breathing) - 45 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 - superset jump rope w Ground Force Method, 16kg BU FSQ / BU PR, superset 32kg 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
16kg BU PR, 3+3
32kg 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 -
9+9 16kg BU FSQ, 9+9 BU PR
36+36+36=118 2H SW with 32kg
30 push-ups

9:45am - Complete

11:30-12:30pm - Kinetics rehab session

Afternoon travel to Phoenix

Notes - Good training day.  Jumped again up to the 32kg to see how it would go.  Felt like the 28kg from Friday - great sign.  Very strong swings.  Had a good session at Kinetics, then had to travel to Phoenix for work.  Definitely tight in the right pec and shoulder, this is not new, going to focus on some mobility work and body weight work while here in Phoenix.  Not worried about this, it's a combo of going up in weight again, and then traveling sucks. I am very encouraged with how good my low back is feeling.  That is a great sign.  Just need to work out the travel stuff that just can play havoc with the body.  All in all, really happy to be able to do a few BU presses today, that was nice, felt very good, and also swing a heavier weight.  Progress.