9/1/15 Tuesday September 1, 2015 (24kg 2H SW)

7:00am - belly breathing, OS resets  - 15 minutes

7:15am - 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

7:30am- Training session - 24kg 2H SW

24kg 2H SW, 10, x 5

24kg TGUs, 1/1

7:40am - Complete

Notes - Well this came a little out of the blue.  Was feeling pretty damn tight yesterday and the low back / oblique / hip on the left side was acting up, I think from the deep tissue massage on Sunday afternoon but you just never know.  Woke up feeling good this morning, quick OS reset work, and then did some swings and a couple of getups.  Pretty nice to see the improvement.  

8/31/15 Monday August 31, 2015 (S&S 24kg)

6:50am - belly breathing, OS resets, lacrosse ball work, hip, hamstring and groin stretches  - 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- Training session - S&S with the 24kg

24kg 1H SW, 10/10, x 5, under 5 minutes

24kg TGUs, 1/1, x 3 (had to cut this short due to time, and this was enough for today anyway)

Rocking

8:00am - Complete

Notes - Pretty good.  Sore from a deep tissue massage yesterday evening which included a discovery I think regarding the low back / oblique / hip stuff I have been working through on the left side. The Semimembranosus or  Deep medial hamstring was extremely sensitive and tight.  Hamstring stuff contributing to what I have been feeling. Not surprised as I am constantly wanting to stretch them.  I am redoubling my efforts and focusing on this.  Swings were strong today, up to the 24kg this week, felt good.  3 reps each side on the TGUs with the 24kg was sufficient and I was pressed for time, so cut it short of the 5 reps each side.  Not necessarily a bad idea anyway because I have not been repping with the 24kg on the TGUs, and it's better to get good slow reps and build up again.  My overhead position on the R side is really excellent, L, while very much improved from a couple of months ago, always needs attention.  I will keep working it.

8/29/15 Saturday August 29, 2015 (weighted pull-ups, push-ups, DB 28kg carries)

Writing this on Sunday night.  Got to this training in the morning on Saturday with the kids before swimming lessons and a soccer coaching clinic.  Big day but got this in and got it done.

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

3

Weighted pull-ups with a 12kg KB

2
2
2
1

10 reps total for weighted pull-ups

5 push-ups
5 push-ups

Break for 5 hours or so

DB 28kg farmer carries, 3 sets, about 90 seconds or more for each set

This was good. The changes in technique that Kevin showed me on the weighted pull-ups with my feet are big, and really are making this less strenuous on my low back / obliques which is very good.  Making this more of an upper-body exercise which is what it needs to be.  Everything felt pretty good actually and I am very encouraged.  Ready to move up to DB 32kgs on the carries for the next session as well.  Good day.

8/28/15 Friday August 28, 2015 (20kg SN, 5/5 for 10 mins)

7:45am - belly breathing, OS resets, lacrosse ball work, hamstring and glutes  - 45 minutes

8:30am - 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

8:45am- Training session - 20kg SN 5/5, on the min, 10 mins

2x:
16kg TGU, 1/1
16kg SLDLs, 5/5

20kg GSQ, 10

20kg SN, 5/5, on the min, 10 minutes

100 snatches

9:05am - Complete

Notes - Finally getting around to writing this on late Sunday night.  Good session.  Pretty tired in the morning, but was taking the day off from work and that was nice.  Watching the low back / oblique stuff on the L side, did some one legged glute work to get things warmed up, that always seems to help. Snatches were really solid.  Good hip hinge, and good lockout in the knees before the bell landing in OH lockout.  My snatch has improved with the need to really focus on technique and make sure I am hinging and using my glutes and not the low back.  Slowing down the snatch enough where I am not thinking about the time at all and just completely focused on technique is definitely the way to go for me.  Pushing up a quick snatch rep count is not something I am interested in right now at all.  Getting the in the reps, yes, but in a controlled manner.  

8/27/15 Thursday August 27, 2015 (KB warm-up, 16kg SLDLs, TGUs)

7:00am - belly breathing, OS resets, lacrosse ball work, hip, hamstring and groin stretches  - 30 minutes

7:45am - 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

8:00am- Training session - 16kg TGUs, SLDLs, GSQ

16kg TGU, 1/1
16kg SLDL, 5/5
16kg GSQ, 5, lots of prying on the first rep

Rocking

8:10am - Complete

Notes - Not doing superb, definitely feeling some things in the low back again on the left side, which seem very related to very tight abductors, quads, and hams as I have been saying.  Did quite a bit of mobility work and focused stretching in these areas.  I definitely think getting the abductors to calm down will help - going to try and use the Pain Free stretches again to focus on this.  It's a bit frustrating but this is what it is, and I have to keep diligent on it.  Lack of walking lately also has been contributing so I need to get in some walks, and will probably take one tonight even though it will be dark out.  Need it.

8/26/15 Wednesday August 26, 2015 (TT complex DB 20kgs)

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

7:40am - break (in-laws arrived to watch kids)

7:55am - 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

8:10am- Training session - Total tension complex with DB 20kgs

2x:
16kg TGU, 1
48kg DL, 5

8x:
DB 20kgs CL, 2, PR 1, FSQ 3

Total of 16 DB CLs, 8 DB PR, 24 DB FSQs

8:30am - Complete

Notes - Quick session today, definitely felt a bit better getting up today, less tightness, though I didn't sleep all that great.  Complex felt really good, particularly squatting.  Going to try and get some Indian Club work in tonight for the shoulders and also more mobility for the hips, quads, hams.

8/25/15 Tuesday August 25, 2015 (KB warm-up, 16kg SLDLs, TGUs)

7:15am - belly breathing, OS resets, lacrosse ball work, hip, hamstring and groin stretches  - 15 minutes

7:30am - break (in-laws arrived to watch kids)

7:45am - 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

8:00am- Training session - 16kg TGUs, SLDLs

16kg TGU, 1/1
16kg SLDL, 5/5

Rocking

8:10am - Complete

Notes - OK day, pretty tight in spots, particularly OH on the L arm, from the TGUs on Monday.  Watching the obliques, particularly L, still pretty tight.  Have to keep prying open the hips, quads, hams, etc.  Just trying to move around a bit.