10/1/15 Thursday October 1, 2015 (16kg TGUs, DB SLDL)

6:45am - belly breathing, OS resets, lacrosse ball release  - 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 - 16kg  TGUs, DB SLDLs

2x:
16kg TGUs, 1/1
DB 16kgs SLDL, 5/5

8kg hammer curls, 10/10

7:40am - Complete

Notes - Writing this at the end of the day. I would say further improvements with the left elbow, which is about all I care about right now. Going to try 28kg GSQ and 2H SW tomorrow, same training as Wednesday, just up from a 24kg.  Should be ok, we'll see how it goes.  

9/30/15 Wednesday September 30, 2015 (24kg GSq, 2H SW)

5:45am - belly breathing, OS resets, lacrosse ball release  - 30 minutes

6:15am - 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

6:30am- Training session - 24kg GSq, 2H SW

2x:
Hip extensions, 5
48kg DL, 5
16kg TGU, 1/1

24kg GSq, 3
24kg 2H SW, 10, x 2
24kg GSq, 3
24kg 2H SW, 10, x 2
24kg GSq, 3
24kg 2H SW, 10, x 3
24kg GSq, 3
24kg 2H SW, 10, x 3

12 GSq, 100 2H SW

Hammer curls with an 8kg KB, 10/10 (these were hard particularly on the L)

7:00am - Complete

Notes - Writing this late Wed night, this has been a good day.  Bottom line, marked improvement in my elbow and arm tension, which is great.  Had a deep-tissue massage last night from my long-time massage therapist, he really got in there and worked the brachialis / biceps among other muscles and I really needed it, big time.  The training session today was solid, no issues, these movements were fine.  Noticed a bit of the L elbow in the goblet (pushing into the bell), but not bad, and absolutely nothing on the swings.  Finished with hammer curls with an 8kg based on Kevin's instruction, full extension at the top and bottom, didn't seem to cause any issues at all.  Was tough though, I was surprised.  L arm was shaking on the last few reps.  Just going to keep resting, recovering, pushing through this.  I probably overcooked things and on top of that, lots of stresses going on with work, coaching the kids for both of their soccer teams, etc. etc.  Backing off is the right thing to do right now. 

9/29/15 Tuesday September 29, 2015 (16kg TGUs, SLDL)

6:15am - Pain free exercises - supine groin stretch

6:45am - belly breathing, OS resets, lacrosse ball release  - 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 - 16kg  TGUs, SLDLs

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

7:40am - Complete

Notes - Left elbow improving this morning. Did some pain free exercises focused on the shoulders last night, as I think that is the real source of the issue for the left elbow.  Did those again this morning, some lacrosse ball release on tight spots in the triceps, and some light KB work.  Corresponded with Kevin, this is certainly a backoff week and will just focus on getting this sorted out and on the right track.  Indian club work, some 2H SW, light getups, SLDLs.  

9/28/15 Monday September 28, 2015 (16kg SN, reverse TGUs)

7:15am - belly breathing, OS resets, lacrosse ball work, hip  - 40 minutes

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 - 16kg SN ladder, reverse TGUs

16kg TGU, 1/1

16kg SN, 5, reverse TGU, switch hands, SN 5, reverse TGU
16kg SN, 10, reverse TGU, switch hands, SN 10, reverse TGU

16kg SN, 15, reverse TGU, switch hands, SN 15, reverse TGU

16kg SN, 20, reverse TGU, switch hands, SN 20, reverse TGU

50 SN each arm (100 total), 4 reverse TGUs each arm (8 total)

8:30am - Complete

Notes - An interesting day.  Struggling through some elbow issues for sure.  I was doing some mobility work late last night, and lacrosse ball release, both things are helping.  I was laying on the floor and just realized I was really, really tired.  Reflecting today, I am probably running things too hot, work has been incredibly busy, I am coaching both of the kids' soccer teams, and I am low on recovery from my KB and body-weight work.  Was really hitting a very productive period of time with training but on the whole, probably overcooked the turkey here.  What is absolutely in order here is a step back, reset on focusing on mobility particularly I am going to do some shoulder and elbow exercises from my Pain Free book that has helped me in the past, get in some rest this week, and check out where I am at in a week.  KB work is good but it should be light and support these objectives.  I definitely need to calm down the elbows and get back to normal here.  And it's mostly the L elbow, no surprise, I am 100% certain this is coming really from the shoulder, hot spots there, this is my old shoulder injury yet again cropping up.  Also definitely the L bicep tendon is tight and it's part of the issue too.  Issues in the elbows are typically coming from the shoulder even though mine feel fine.  The Pain Free exercises will help. Good news is, my hinge is back, glutes are fired up, issues with the low back / obliques have really been run aground.  That's great and I want to keep that going.  Will run all of this by Kevin. 

9/26/15 Saturday September 26, 2015 (pull-ups, push-ups, DB 32kg carries)

Writing this on Saturday night.  Got this done in the afternoon while my mom watched the kids for a bit after a morning of running around Seattle to their soccer games.

Cycling off weighted pull-ups for a bit.  I think they are aggravating some elbow stuff I am working through, or it's just too much volume and stress on the elbows overall so I need to cut back somewhere, and after speaking with Kevin on Friday this felt like a good idea as I have been working those weighted pull-ups for several weeks now.

Hanging from rings

7 pull-ups (rings)
5 push-ups

6 pull-ups
5 push-ups

5 pull-ups
5 push-ups

4 pull-ups
5 push-ups

3 pull-ups
5 push-ups

Break for an hour

DB 32kg farmer carries, 2 sets, about 90 seconds or more for each set (down one set from last week, left elbow starting to light up)

Body feels extremely good these days except the elbows.  Pull-ups and push-ups felt very good today, but the farmer carries really got the left elbow barking.  Doing a bunch of lacrosse ball release and I also think I need to get in and get some massage done.  I think this is just part of ramping up volume after a couple of months during the summer of having to work low volume, lighter weight as I was working through the back and oblique issue.  That's basically cleared up now but the elbows are barking particularly the left.  I have gone through this before.  A back-off week is scheduled and it's in order, as I need to focus and work on this.  Going to get more Indian Club practice going to work on the shoulders, honestly that's usually where this thing starts.

9/25/15 Friday September 25, 2015 (training with Kevin)

5:45am - OS resets

6:00am - Training with Kevin

Good day with Kevin.  Warm up with foam roll, halos, arm bars, then doing some practice with Fire Hydrants and variations for movement prep for the hips.  Practiced some 16kg TGUs, and then we actually did some TGU into overhead holds with walking, which were excellent.  I have gotten away from doing these and I am going to reincorporate them by doing a clean into a press (or a snatch), hold in the overhead position, and walk around a bit before my main KB training outside. We then did some 2H SW with the 24kg to check swing form, very good, I am really pleased with my hinge.  We worked a bit on exploding into lockout at the hips from the hinge, and making sure that is a quick, powerful movement.  We then did some work with 1H SW with the 20kg, as we are going to bring back in 1H SW.  It was a bit awkward for me as I have not been practicing this movement really much at all, so it will be good to get back into it.  Part of the deal is 20kg is pretty light for me, and so I need to focus on controlling the bell, but this is a good weight to start at to get back into this.  From there we finished the training session by doing a little bullet proof complex, which is double 24kgs, 2 cleans, 1 seesaw press, 3 front squats.   Did a few rounds of that for practice an really focusing on foot placement (fine to shift between each movement, in fact need to be in optimal positions).  Main focus is on the front squat and really pushing out of the squat with the traps going skyward, to help avoid a butt wink.  I am really focused on this, I have to be good at this as I move up in weight and the double KB FSQ is a sure way to get stronger, I love this movement.

7:00am - breakfast with Kevin at the dish

8:15am - 8:30am - did 5 more rounds of the bullet proof complex at home with my double 24kgs, just wanted a bit more practice and get a little bit more work in.  All in all pleased with this and looking forward to the next program from Kevin.

9/24/15 Thursday September 24, 2015 (24kg TGUs, SLDL)

6:45am - belly breathing, OS resets, lacrosse ball release  - 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 - 16kg  TGUs, SLDLs

2x:
24kg TGUs, 1/1
24kg SLDL, 3/3

7:40am - Complete

Notes - Excellent, feeling very good.  My daughter's 8th birthday today, hard to believe it.  We had a nice time last night opening a surprise present, and a little cupcake enjoyment:)  Life is good,  I feel like I am on a roll in a couple of phases of my life and it's nice to enjoy.  Promoted at work, made Managing Director, doing the dad thing, coaching the kids in soccer, and met a woman a few weeks ago and I see potential.  Enjoy it:)