7/24/15 Friday July 24, 2015 (training with Kevin)

5:30am - OS resets, halos with an 8k and 12kg bell

6:00am - Great day today.  It has been some time since Kevin and I trained together, and this was nice.  We worked on the following

Arm bars 16kg - getting the technique down again, I have been doing these but felt they could be improved.  Making sure the shoulder is packed, and a little rotation externally to further get into position.  These were good, I can get this feeling consistently.

TGUs 16kg - much more solid, these felt pretty damn good.  Kevin gave me a nice cue on the roll to elbow, by starting with my forearm vertical instead of laying on the ground.  It helps to jam the elbow into the ground to start the roll.  I liked it.  He also gave me a cue with the bell overhead with both legs on the ground, before starting the leg sweep.  Good tips.

GSq 16kg - felt good, Kevin gave me a cue to not make this "two movements" which I was a little bit by trying to hip hinge initially and sit back, then descend.  We fixed this in about 2 reps, started really hitting the groove.  Good reminder cue to pull the knees to the chest.

supersets -
DB 16kg SS PR
2H SW 24kg
DB 16kg FSQ

All of these movements felt really good, did a few different sets.

Plan is to do a week with 16s, then next week 20s, then third week, 24s.  This is going to be a good progression.  Also just going to try some light snatches with the 16kg.  Big cycle coming up to see if I can get through some barriers.

7/23/15 Thursday July 23, 2015 (OS resets, 16kg TGUs)

7:00am - lacrosse ball, soft tissue work, OS resets  - 30 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- Training session - 16kg TGUs

16kg TGU, 1/1, x 2

7:55am - Complete

Notes - Felt really good today, especially for coming off squatting yesterday for the first time in some time. Very encouraging.  My overhead position in the TGUs is clearly getting better. This is exciting.  Going to keep doing these nearly every single day and get this OH stuff worked out and get back to where I was before. 

7/22/15 Wednesday July 22, 2015 (DB 20kg FSQ, 24kg 2H SW HSP)

6:20am - lacrosse ball, soft tissue work, OS resets  - 40 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 - DB 20kg FSQ, 24kg 2H SW HSP

2x:
SL glute bridge, 8
48kg DL, 8

Warm up those glutes

5x:
DB 20kg FSQ, 5

25 reps DB FSQ

After each set, either crawling on the ground, or walking cross crawls, or a back bridge

5x:
24kg 2H SW, 15

75 reps swings

Rocking

7:50am - Complete

Notes - Big day,  Not insignificant, and I am on the comeback trail here in a major way.  First time squatting in months, I think I went about this in a positive way, good warm ups, tried to fire the glutes up with several prep movements, and then tried to use the time between squat sets to keep moving, especially for the hips.  Finished with swings, decided to do some longer rep sets with the lighter bell, just keeping that hip hinge going with the focus on great technique, power on every rep.  This was a really exciting day for me. 

7/21/15 Tuesday July 21, 2015 (OS resets, 16kg TGUs, farmers 24kgs)

6:00am - lacrosse ball, soft tissue work, OS resets  - 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 TGUs, DB 24kg farmers

16kg TGU, 1/1, x 2
DB 24kg farmers, 3 sets, about a minute each

7:00am - Complete

Notes - Felt really good today and very encouraged about things.  Looking forward to keeping this going.  A bit of Indian Club tonight and also planning on doing more supine groin stretch from Pain Free.

7/20/15 Monday July 20, 2015 (20kg BU FSQ, 28kg 2H SW HSP)

6:15am - lacrosse ball, soft tissue work, OS resets  - 30 minutes

6:45am - 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

7:00am- Training session - 20kg BU FSQ, 28kg 2H SW HSP

Set of triples of 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 -
3+3 16kg BU FSQ
50+50+50 2H SW with 28kg

Indian clubs - 5 minutes

7:30am - Complete

Notes - Writing this on Tuesday morning  OK this is huge I think. Feeling better.  Long walk around Greenlake on Sunday, and I have gotten back into doing some Pain Free exercises for the hips / low back / shoulders as a "cool down" before bed. Mainly the supine groin stretch which has been big for me at times in the past when I have dealt with mobility issues / soft tissue problems.  I did this again last night (it takes 45 minutes to an hour and basically it's a restful period right before bed, almost like sleeping) and it is absolutely helping.  Getting some muscle spasms and things are definitely changing, it's like things are finally calming down and some muscles are being allowed to release.  The training session on Monday went very well, very strong reps, really, really feeling it in the glutes as opposed to low back which is great.  Technique is getting dialed in, better starting position, and just all in all, some good work here.  I am very encouraged and just planning on keeping this up.

7/18/15 Saturday July 18, 2015 (pull-ups, push-ups, DB 24kg carries)

Got down to a quick training session at the lake with the kids after their swimming lessons, and before we went to see a movie the theater together.  Fun day today.

Hanging from rings

8 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 - 30.  Awesome.  Top set starting with 8 reps and not a problem on this or any of the sets.  Really excited about the pull-up progress over the last few months, it's been good.

Came back home, did 3 sets of DB 24kg farmer carries up and down my street, on a hill, probably about 90 seconds each.

Trying to work on some tight spots from playing kickball yesterday, looking to do a nice walk at the lake tomorrow.

7/17/15 Friday July 17, 2015 (48kg DL, 32kg 2H SW HSP)

7:30am - lacrosse ball, soft tissue work, OS resets  - 65 minutes

8:35am - 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

8:50am- Training session - 48kg DL, 16kg BU FSQ / BU PR, 32kg 2H SW HSP

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

Set of triples of BU FSQ with the 16kg 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 -
3+3 16kg BU FSQ
50+50+50 2H SW with 32kg

9:30am - Complete

Notes - Writing this late on Saturday evening.  This was a good training session.  Still working through some tight spots for sure, and took a long time to get ready to train.  Lots of mobility and soft tissue work.  Just a tough stretch with travel, etc. etc. With all that said once I got to training this went very well, reps felt strong, nice to use the 32kg and not really have it feel too much different from the 24kg.  24kg Monday, 28kg Wed, 32kg Friday.  Good progression.  Played a big kickball match for work all afternoon, and moved around very well, I was very pleased about that.  Definitely have a few tight spots, R hamstring in particular from the kicking, but working that out today with some mobility and stretches has been ok.