11/18/15 Wednesday November 18, 2015 (32kg HSP, 20kg SN)

7:30am - belly breathing, Primal Move practice, lacrosse ball release   - 40 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 - superset 32kg 2H SW HSP, 20kg SN

3x:
20kg half TGU to windmill position, 1/1
Glute bridges, 5
48kg DL, 8

10x:

32kg 2H SW Hike Swing Park, 3
20kg SN, 5/5

30 total 32kg 2H SW HSP
100 20kg SN (50 per arm)

9:05am - Complete

Notes - This was a very good training session.  Body is feeling pretty good.  Overhead position for both arms, very good, so much improved from several months ago.  Really have dialed it in much better with the primal move work, the light getups to the windmill position, the soft tissue and recovery work I have been doing.  This is all going in the right direction.   Will be interesting to see how I feel after 100 snatches, it has definitely been some time since I have been snatching much at all, but I think it will be fine.  Just going to work on shoulder mobility drills for the next day or so and see how it turns out. Certainly felt very good during training.   

11/17/15 Tuesday November 17, 2015 (16kg TGUs, SLDLs)

7:10am - belly breathing, Primal Move practice, lacrosse ball release  - 20 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 - break

8:45am- Training session - 16kg TGUs, SLDLs

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

9:00am - Complete

Notes - Uneventful.  Slept right through alarms - needed the sleep, definitely worked hard yesterday pressing the 24kg for reps, and the swing ladder.  Ate a ton of food yesterday.  Huge appetite the last few days.  Feeling pretty good all around.

11/16/15 Monday November 16, 2015 (CL&PR ladders 24kg, 2H SW ladders 24/28/32kg)

7:45am - belly breathing, Primal Move practice, lacrosse ball release   - 60 minutes (a lot of soft tissue release)

8:45am - 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

9:00am- Training session - 24kg CL & PR ladders, 2H SW ladders 24/28/32kg

2x:
16kg half TGU, 1/1
24kg GSq, 5

3x:
24kg CL and PR, 1/1, 2/2, 3/3 (clean before every press

18 total presses per arm

6x:
24kg 2H SW, 5
28kg 2H SW, 5
32kg 2H SW, 5

90 total 2H SW

9:45am - Complete

Notes - This was an excellent training session.  I played with my foot placement, toes just slightly out, same position I would fall into when doing a bodyweight squat, based on advice from Kevin from last week's training.  Pressing the 24kg felt strong.  Good power on the 2H SW.  All around solid day.  Have an appointment at Kinetics this afternoon, that should be good as well.  

11/14/15 Saturday November 14, 2015 (pull-ups + push-ups + carries)

Writing this Sunday afternoon.  Got in some training in the rain at the lake yesterday afternoon after dropping the kids off.  Really, really shitty conditions but it's sometimes about just punching the clock and moving forward.  Kevin and I determined that it would be appropriately to start incorporating some pull-ups back into the routine, after taking a number of weeks off to let some elbow and biceps issues that seemed to be exacerbated by pull-ups calm down.

Warm-up

2x:
1 pull-up
5 push-ups

2 pull-ups
3 push-ups

3 pull-ups
2 push-ups

DB 24kg farmer carry, about 2 minutes

Notes - Writing this the next day, feeling very good and there doesn't seem to be any unusual soreness or issues coming out of putting the pull-ups back into the routine.  Keeping the rep count very low obviously was important.  In general the movement felt strong, and I felt a lot more lat engagement than I remember previously, I suspect due to all the swings I have been doing I have been recruitment of those muscles.  Was really pleased to see at the top of the pull, no elbow issues like I was experiencing before. All good signs here.  I think it will be appropriate to keep training the movement again.  What got me into trouble I think were weighted pull-ups which in the overall training program I was doing at that time, maybe were too much volume, or I wasn't doing enough mobility work and recovery for the shoulders, not sure. I would like to eventually get back to training weighted pull-ups in an effective manner but for now it's going to be bodyweight for sure, and just progressing slowly and appropriately in a way that is additive to the other training I am doing.

11/13/15 Friday November 13, 2015 (training with Kevin)

5:50am - warm-up, some halos with an 8k and a 12kg, and some arm bars with a 16kg

6:15am - Training with Kevin

Last training session was on September 25 with Kevin

Some foam roll, then right into things.

Get-up practice to the windmill position with a 16kg.  A couple of minor pointers to move in the supporting hand slightly, open up the hip but in general, really good, especially lockout.

Did some swings with the 24kg to get warmed up.

Got into some clean and press practice with the 20kg and 24kg.  Really feeling good on presses.

Got into some practice with front squatting the 24kg.  Kevin gave me some very good pointers on foot position, to open up the toes slightly and basically "go where my body wants to go" as in how my feet are positioned in a body weight squat.  Noticed a huge difference.  This could be a big cue and adjustment for me.

Did some snatching with the 20kg just to get a feel again.  Snatching is going back into the next cycle.

Finished with some ladders on 2H and then 1H swings, 24kg, 28kg, 32kg.  1H SW on the 32kg was awesome.  Man it is feeling good to be getting back to these weights.

Excited for the next cycle.

11/12/15 Thursday November 12, 2015 (20kg TGUs, SLDLs)

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

7:40am - Break

8:50am - Resume

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

9:00am- Training session - 16kg TGUs, SLDLs

2x
20kg TGUs, 1/1
20kg SLDL, 3

9:10am - Complete

Notes - Uneventful.  Feeling pretty good all around.

11/11/15 Wednesday November 11, 2015 (KB aerobics 24kg / 28kg)

8:45am - belly breathing, Primal Move practice, lacrosse ball release   - 30 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 - KB aerobics, 24kg / 28kg

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

25 minutes:

24kg CL 1, PR 1, FSQ 1, 1H SW 5, set down, switch hands

28kg CL 1, PR 1, FSQ 1, 1H SW 5, set down, switch hands

Just keep going back and forth until time is up

28kg 2H SW, go until form degrades, maybe 20 reps (very hard style with as much acceleration on the bell going into the hole as possible, hard hip snap)

10:10am - Complete

Notes - Great training session.  Had to sleep in again to try and completely get over these flu symptoms, so I felt reasonably rested once I got going.  Man it felt good to handle the 28kg like that again.  Those presses were popping up.  I like the progress a lot and love this simple style of training.