8/18/15 Tuesday August 18, 2015 (DB 24kg FSQ, 24kg 2H SW)

7:20am - belly breathing, lacrosse ball, soft tissue work, OS resets  - 50 minutes

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 - DB 24kg FSQ, 24kg 2H SW

16kg TGUs, 2/2

16kg GSQ, 5
16kg BU FSQ, 3/3

5x:
DB 24kg FSQ, 4 (up from 3 last week)
24kg 2H SW, 10

20 DB FSQ
50 reps swings

Rocking

8:50am - Complete

Notes - All in all, pretty good here.  Tough to recover after having trained yesterday evening, but wanted to get in some more work. I did a lot of mobility work last night, and some stretches from Pain free to try and open up the abductors, hips etc.  That was helpful, and I was feeling better this morning including some relief on the low back / oblique on the left side as well.  Got some release of tension.  I dropped the swing weight down to 24kg and just focused on solid reps, good hinge etc. between the front squats.  Doing more mobility work tonight, a walk tomorrow morning, going to try and get sleep and recover some more before training again Thursday. 

8/17/15 Monday August 17, 2015 (DB 24kg SS PR, 36kg 2H SW)

Working in Spokane early morning flight, back to Seattle 5pm

6:00pm - belly breathing, lacrosse ball, soft tissue work, OS resets, hamstring stretches  - 60 minutes

7:00pm - 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

7:15pm- Training session - DB 24kg SS PR, 36kg 2H SW

16kg TGUs, 1/1, x 2
16kg BUPR, 3/3

5x:
DB 24kg SS PR, 4 (up from 3 last week)
36kg 2H SW, 10 (up from 32kg last week)

20 DB SS PR
50 reps swings

45 minute walk to Greenlake and back 

8:00pm - Complete

Notes - Very different training day as I did this in the evening, since I had to be in Spokane very early in the morning, and back the same day.  Not ideal training state for sure as I am still sore from doing weighted pull-ups on Saturday - abductors are very tight, and low back / oblique on the L side is fired up a bit as well which is not great.  Not certain if these are the right move at this time, I may drop them.  It's not surprising with a new movement that the body is sort of reacting, but I don't need this shit right now and am not pleased.  I also have been running super hot with a lack of sleep for about 4 days running due to my birthday on Sunday and basically going out hard Friday night and Saturday night.  So I deserve what I get.  In any event I definitely wanted to do some mobility work, try and undue the airplane stuff, and the training went well.  No hard reps, even going up a rep each set with the presses and going heavier on the swings.  Felt good.  Mainly just want to watch the low back / oblique stuff and try and get this to release a bit this evening, calm down.  I think a lot of the issues are coming from incredibly tight abductors and hamstrings, so I am working on those.  

8/15/15 Saturday August 15, 2015 (weighted pull-ups, push-ups, DB 28kg carries)

Writing this on Sunday night after celebrating my 38th birthday today:)  Did this training yesterday mid day on Saturday.  I was excited to find my new Rogue dip belt plus chain had arrived from Amazon, so I got the first chance to try some weighted pull-ups.

Hanging from rings

2 pull-ups (rings)
5 push-ups

3 pull-ups
5 push-ups

5 pull-ups
5 push-ups

Weighted pull-ups, with an 8kg KB hanging

1
2
3
4
4 (could not get rep 5)

Pistol squat, 1/1

Break for lunch - 1 hr

DB 28kg farmer carries, 4 sets, about 90 seconds or more for each set

The weighted pull-ups were shockingly difficult.  8kg is 18lbs, and I honestly was surprised how hard these were.  With as good of training of late has been particularly on pull-ups, this was tough once I climbed up to 4 reps.  On the 5th and final set I could not get the 5th rep.  Today I have noticed a lot of soreness in my traps and lats, clearly related to these weighted pull-ups.  Particularly the R side.  Not hugely surprised here.  It's going to be very important to keep the rep count low and build up very slowly.  I have zero business going any heavier than the 8kg at this point and just need to hone in on some technique nuances I suspect, as in how to position the feet, the bell, how low the bell hangs between the legs, etc. Farmers were good and it will be time to move up to the DB 32kgs next weekend I believe. 

8/14/15 Friday August 14, 2015 (24kg KB aerobics)

6:50am - belly breathing, OS resets  - 30 minutes

7:20am - 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

7:35am- Training session - 24kg kettlebell aerobics

2x
16kg SL DL, 3/3
16kg TGU, 1/1

24kg 2H SW, 10

20 minutes of KB aerobics:

24 kg CL 1, PR 1, FSQ 1, 1H SW 5, switch hands - 1 set
rest between sets

Didn't keep track of reps or sets, just went with the flow.

7:55am - Complete

Notes - Good stuff.  Just going with the flow, playing with the 24kg.  Felt great.  

8/13/15 Thursday August 13, 2015 (24kg 1H SW, SN ladders)

6:00am - belly breathing, OS resets, lacrosse ball work  - 45 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 - 24kg 1H SW / SN ladders

3x:
16kg SLDL, 3/3
16kg TGUs, 1/1

2x with the 24kg:
5 1H SW, 1 SN, hand switch
4 1H SW, 2 SN, hand switch
3 1H SW, 3 SN, hand switch
2 1H SW, 4 SN, hand switch
1 1H SW, 5 SN, hand switch

30 SW / 30 SN per arm

Rocking

7:30am - Complete

Notes - Moving up nicely - snatching the 24kg again, this is awesome.  I have not been able to do this for over 90 days, from my training notes, so this is extremely exciting.  It went well.  I noticed a much better hinge than in the past, and I was getting good snap in the hips to the point where I was getting locked out in the knees and glued down into the ground before the bell was into the lockout position overhead.  This felt very stable, felt good on the low back, and really reminded me the importance of excellent technique, not rushing reps, etc.  I really thought this was awesome.  I do like snatching the KB and it sure is great to get back to this. 

8/12/15 Wednesday August 12, 2015 (walk at Greenlake)

7:00 - 7:45am - walk at Greenlake

Notes -  I got a coffee and just took a nice walk.   A planned recovery day in between 4 days of training this week, same as last week and the week before, this worked well and decided to take the same approach.   I am experiencing a very intense and stressful period at work right now, and it has been a struggle to maintain perspective, a positive outlook, and a calm demeanor.  In many ways I am doing ok at this externally but it feels pretty terrible internally.  I need to take some deep breaths this evening, and attempt to relax my mind and my body.

8/11/15 Tuesday August 11, 2015 (DB 24kg FSQ, 32kg 2H SW)

6:15am - belly breathing, 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 - DB 24kg FSQ, 32kg 2H SW

2x:
16kg TGUs, 1/1

16kg GSQ, 5
16kg BU FSQ, 3/3

24kg GSQ, 5
24kg BU FSQ, 1/1

5x:
DB 24kg FSQ, 3
32kg 2H SW, 10

32 DB FSQ
50 reps swings

Rocking

7:30am - Complete

Notes - Putting in another strong day, back to back with Monday's training.  This is very encouraging.  Good reps, FSQ with double 24kgs again, I am really happy to be able to do this.  It's a start, let's keep going.