11/3/15 Tuesday November 3, 2015 (16kg TGUs, SLDLs)

6:50am - belly breathing, OS resets, Primal Move practice, lacrosse ball release  - 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

quadruped shoulder rotations against the wall

7:35am- Training session - 16kg TGUs, SLDLs

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

7:50am - Complete

Notes - Uneventful.  Feeling pretty good all around. 

11/2/15 Monday November 2, 2015 (20kg CL/PR ladders, 28kg 2H SW)

7:20am - belly breathing, Primal Move practice, quadruped shoulder rotations against the wall   - 20 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 - 20kg CL/PR ladders, 28kg 2H SW

2x:
Glute raises, 5
48kg DL, 5
16kg half TGU, 1/1

Forgot to do TK PRs damn it

20kg CL/PR, 1/1, 2/2, 3/3, 4/4, 5/5, x 3

45 CL, 45 PR each arm (up from 1/1 2/2 3/3 4/4 or 30/30 last week)

2 minutes:
28kg 2H SW, go until form degrades, rest, go again

8:35am - Complete

9:00am - Acupuncture appt

10:35am - 8 minutes of 28kg 2H SW, go until form degrades, rest, go again , to get in 10 total minutes of swings

Notes - Very solid day of training.  Press volume got up there now once you take ladders to 5s.  The last round, last set of 5 was a little tougher than I would have expected with a 20kg, which is light for me.  Kevin was right to stay at the 20kg this week and just finish out the cycle to get to ladders of 5s.  This was good.  I realized I did not do my TK PRs in the warm-up after writing this, so that wasn't great, probably would have warmed up my shoulders even more for pressing but I felt pretty read to today actually with just arm bars and a couple of get-ups.  My swings had to get broken up between 2 minutes before I had to leave for an acupuncture appt and 8 minutes after I got back, to get in 10 total minutes, but that was fine.  2H SW are very powerful these days.  I like where I am at right now mainly because it feels like I am moving forward in a positive way.  

10/31/15 Saturday October 31, 2015 (24kg 2H SW + push-ups, TGUs)

Writing this on Saturday evening after a very busy day with my kids coaching soccer.

Found 20 minutes in the late afternoon at about 5:30pm at the house to bang out a quick session, after working in my yard for a couple of hours.

Primal move warm-up (feeling very good)

5x superset:

2H SW 24kg, 20
5 push-ups

Total of 100 2H SW 24kg, 25 push-ups

24kg TGUs to windmill position, 1/1, x 2

TGUs with the 24kg felt awesome, it has honestly been a long time since I did a TGU with a 24kg and I think I can get back to that now.  Lockout in the windmill position was excellent.  This is really good.

10/30/15 Friday October 30, 2015 (20kg CL/PR ladders, 32kg 2H SW,. 20kg 1H SW)

8:45am - belly breathing, OS resets, Primal Move practice, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall   - 45 minutes

9:30am - 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

9:45am- Training session - 20kg CL/PR ladders, 32kg 2H SW

2x:
Glute raises, 5
49kg DL, 5
16kg half TGU, 1/1

16kg TK PR, 5/5, x 2

20kg CL/PR, 1/1, 2/2, 3/3 x 3

18 CL, 18 PR each arm (medium day, up from 1/1 last week)

12 minutes:
32kg 2H SW, go until form degrades, rest
20kg 1H SW, go until form degrades, including hand switches, rest

Didn't count reps, but this went very well.

10:15am - Complete

Notes - Awesome.  Conclusion of an excellent training week.  This is really going well for me.  Need to talk to Kevin about how to keep progressing using the same movements, 1 arm press and the swing, into next week.  Question is to either stay with the 20kg for pressing and add ladders, or go up a bell.  The 20kg is feeling damn light at this piont.  

10/29/15 Thursday October 29, 2015 (16kg TGUs, 24kg 2H SW)

6:50am - belly breathing, OS resets, Primal Move practice, lacrosse ball release  - 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

quadruped shoulder rotations against the wall

7:35am- Training session - 16kg TGUs, 24kg 2H SW

16kg TGUs, 1/1, x 2

24kg 2H SW, 10, x 5

7:50am - Complete

Notes - Easy, quick, feeling good.  Nice.  

10/28/15 Wednesday October 28, 2015 (20kg CL/PR ladders, 32kg 2H SW)

8:15am - belly breathing, OS resets, Primal Move practice, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall   - 60 minutes

9:15am - 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

9:30am- Training session - 20kg CL/PR ladders, 32kg 2H SW

2x:
Glute raises, 5
49kg DL, 5
16kg half TGU, 1/1

20kg TK PR, 3/3, x 2

20kg CL/PR, 1/1, 2/2, x 3

9 CL, 9 PR each arm (light day, up from 1/1 last week)

15 minutes:
32kg 2H SW, go until form degrades, rest

Didn't count reps, but it was tough, I pushed the bell speed on each set pretty hard.  I did take some fairly long rests, but that allowed me to keep the bell speed very high on every rep.

10:00am - Complete

Notes - Very good day, particularly swinging the 32kg.  I like where things are going.  Definitely working through some real tight muscles on the R side in the trap, mid back and lat, as well as bicep, but it's ok.  I just need to keep working mobility.  I know that 1 arm presses in the past have somewhat led to this pattern, where the R side tightens up a bit, not totally sure why, but it's very manageable and to me just a sign that things are changing and moving around.  I am really pleased with the power I am generating with my swing practice, it's very good.  I think that is helping my glutes and low back a lot, with other added benefits to the whole body.  It's really a mistake for me to get too far away from making sure I am consistently incorporating some swing practice into my training.  It's that good for me. 

10/27/15 Tuesday October 27, 2015 (16kg TGUs, 16kg SLDLs)

7:00am - belly breathing, OS resets, Primal Move practice, lacrosse ball release  - 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

quadruped shoulder rotations against the wall

7:45am- Training session - 16kg TGUs, 16kg SL DLs

2x:
16kg TGUs, 1/1
16kg SLDLs, 3/3

7:50am - Complete

Notes - Solid progress.  Feeling way off on my sleeping schedule, but otherwise, body has been responding well. I am particularly pleased with how my L hip  /oblique / TFL has been responding to the various soft tissue treatments.  This is outstanding.