9/12/15 Saturday September 12, 2015 (weighted pull-ups, push-ups, DB 32kg carries)

Writing this on Sunday afternoon.  Got training done in the afternoon with my son which was fun.

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, x 5 (stronger reps than last week, took more rest between sets, took off the belt)

13 reps total for weighted pull-ups, same as last week

10 push-ups

Break for a 15 minutes

DB 32kg farmer carries, 3 sets, about 90 seconds or more for each set (roughly the same as last week)

Hour break

60 minute walk around Greenlake, including a couple of reps each leg for Pistol work which was good.

Solid session.  I was looking for improvement in the quality of the reps with the 12kg.  To help, I took off the belt between sets and took extra rest.  That certainly was a good move.  All in all, lots of good stuff.  Beautiful day to be outside and training.  

9/11/15 Friday September 11, 2015 (24kg DB CL, FSQ complex)

6:20am - belly breathing, OS resets, lacrosse ball work - 25 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 - 24kgs DB CL, FSQ complex

Glute raises, 5

3x:
16kg TGU, 1/1
20kg BU FSQ, 3/3

20 minutes complex:

24kgs DB CL 3, FSQ 3

12 total sets

36 24kgs DB CL, 36 DB FSQ

7:35am - Complete

Notes - Sweet training today.  Felt great.  Strong-ass work with great technique on the DB CL and DB FSQ.  Keeping elbows tight on the DB CL, sitting back on the FSQ, coming up strong out of the hole.   Writing this late afternoon, my R hamstring and quad are tight as hell, they just need some soft tissue release.  Will try to take a bit of a walk to reset things as well.  This is one of the harder training sessions I have done in terms of total volume, in quite some time, but it didn't "feel" hard.  Nice pace, getting 12 sets of the complex in 20 minutes I felt was good.  Guessing I will be a bit fatigued and sore from this.

9/10/15 Thursday September 10, 2015 (24kg 2H SW, TGUs)

6:45am - belly breathing, OS resets  - 30 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, TGUs

2x:
24kg TGUs, 1/1
24kg 2H SW, 20

7:40am - Complete

Notes - Feeling alright.  Didn't sleep well last night at all.  Couldn't fall asleep, and kids woke me up several times. Not great.  Could use a really nice stretch out and mobility session.  

9/9/15 Wednesday September 9, 2015 (2H SW ladder, push-ups)

7:00am - belly breathing, OS resets, lacrosse ball work, glute and ham work  - 40 minutes

7:40am - 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

7:55am- Training session - 2H SW ladder, push-ups

16kg TGU, 1/1

3x:
Glute raises, 5
Fire Hydrant, 3/3
48kg DL, 5

2H SW ladder superset push-ups:

2x:
24kg 10, 5 push-ups
28kg 10, 5 push-ups
32kg 10, 5 push-ups
28kg 10, 5 push-ups
24kg 10, 5 push-ups

100 2H SW, 50 push-ups

8:30am - Complete

Notes - This was a very good training session.  Felt solid, these movements compliment each other so well.  Got a pretty nice pump actually in the chest from doing this many push-ups, which was cool.  I don't do a ton of horizontal chest training (i.e. don't bench anymore) and push-ups will always be a hell of a great exercise.  I don't like to push the numbers as I want to watch my elbows since they get a hell of a lot of work each week from KBs, pull-ups etc. but 50 is not an issue.  Great work set and a real nice training effect today. 

9/8/15 Tuesday September 8, 2015 (16kg TGU, SLDL)

6:35am - belly breathing, OS resets  - 30 minutes

7:05am - 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

7:30am- Training session - 16kg TGU, SLDLs

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

7:40am - Complete

Notes - Writing this finally Wed night.  Was feeling pretty good Tuesday.  Moving well.  Wanted to go pretty light given that I had done a lot of training the day before, and in the afternoon, so a little less recovery time than I usually have. By the end of the day I was tight in my R side rhomboid on the back, which is not unusual for me particularly with snatching (old injury area, lots of strain from baseball).  Minor thing and I did a lot of lacrosse ball work last night and mobility and things really responded well, plus a good night's sleep helped. 

9/7/15 Monday September 7, 2015 (32kg 2H HSP, 20kg SN 8/8, x 8)

11:45am - belly breathing, OS resets, lacrosse ball work, hip, hamstring and groin stretches  - 60 minutes (lots of extra soft tissue work)

12:45pm - 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

Cossack stretches
Glute squeezes
Fire Hydrants

1:05pm- Training session - 32kg 2H Hike Swing Park (HSP) 3, 20kg SN 8/8,  x 8

16kg TGU, 1/1, x 3
16kg BUP, 1/1, x 3

8x:
32kg 2H HSP, 3
20kg SN, 8/8

24 32kg HSP
128 20kg SN (64 per arm)

1:45pm - Complete

2:30-4:00pm - 90 minute walk down to and around Greenlake

Notes - Crazy late night/morning for the holiday, out with friends, I had to sleep in real late to try and make up for it.  Pretty shocked that I felt ok for training, I took my time doing mobility work and getting warmed up. I have discovered some pretty great hip opening work through putting my double lacrosse ball "peanut" on the ground and moving my hip and quad over the balls, applying a pretty significant amount of pressure.  This is seemingly really releasing that area and also providing a little relief to the low back.  Starting a new cycle today, this went extremely well.  The swings with the 32kg and the snatches with the 20kg felt great.  Really good technique on the snatches, I am feeling good about snatching these days and its really a movement I enjoy tremendously.  Finished up a beautiful afternoon with an extra long walk down to and around Greenlake in absolutely perfect Seattle weather.  My back is feeling great, best it has in some time.  I think swings really help the low back and the brisk walking also is a great reset for the hips, pelvis, etc.  

9/5/15 Saturday September 5, 2015 (weighted pull-ups, push-ups, DB 32kg carries)

Writing this on Saturday night.  Got training done in the afternoon with the kids.  Had a huge day - took several hours in the morning cleaning up the outside of the house, had a picnic at the lake and kicked a soccer ball with the kids, did training, took them bowling, then out to dinner, then bed. Sheesh.

Hanging from rings

2 pull-ups (rings)
3 pull-ups
5 pull-ups

Weighted pull-ups, with an 8kg KB, 3

Weighted pull-ups with a 12kg KB, 2, x 5 (last reps on the last two sets were damn tough to get my chin over the rings)

13 reps total for weighted pull-ups, up from 10 last week

10 push-ups, normal width on legs
10 push-ups, legs and feet together
10 push-ups, lizard

Break for an hour

DB 32kg farmer carries, 3 sets, about 90 seconds or more for each set (up from DB 28 kgs last week)

This was pretty tough in some ways.  Very little rest on the pull-ups because we were at a busy station at Greenlake and I just didn't want to deal with a bunch of people that were around, so I hogged the equipment and went pretty much fast as hell, which is tough with this type of work.  Ideally I could take a walk between sets, take the belt off, etc. etc. but it is what it is.  I will say this, the body weight pull-ups to warm up were such a piece of cake I was almost laughing.  Doing a few weeks of weighted pull-ups has made my starting position for bodyweight so much easier - its like I am shooting up out of a canon.  So that's pretty dam cool.  Also to close today the DB 32kg farmers were excellent, felt like I had a really strong grip on the bells and this was really solid.  As I write this, I really feel the fatigue kicking in.  The last couple of reps on some of the weighted sets were way harder than I would like, and I probably had to dip into an energy reserve a bit to eke those out.  There's no reason at this point in my mind to increase reps or weight any further.  I need to spend a bit of time here with the 12kg and really getting this nailed down.