11/21/15 Saturday November 21, 2015 (pull-ups + push-ups + carries)

Warm-up

3x:
1 pull-up
2 push-ups

2 pull-ups
2 push-ups

3 pull-ups
2 push-ups

DB 24kg farmer carry, about 2 minutes, 2x

Notes - Writing this very late Saturday.  Got some training in with the kids in the late afternoon in very cold weather at the lake (sub 40 degrees) which in hindsight was problematic.  I had been moving around all day and felt pretty warmed up and ready to go, so I didn't take much of a warm-up (and it was cold and I wanted to get in and out of there).  In hindsight, I have significantly increased the volume of my overhead work lately and in particular this week. I needed to warm up my shoulders and I didn't do it.  As a result, during the middle set on a pull-up I felt a grab in my R lower trap, base of the R lower neck, an old injury spot.  Man I was super pissed.  Got home, did some soft tissue and other mobility work, and it has been responding well so hopefully this comes and goes, just part of training.  I am not certain with my current training schedule if I even need to be doing this overhead work on the weekends, or even push-ups, given plenty of volume for the upper body.  If anything I think it would make more sense to do a few swings and do some fast walking for a long walk.  I will discuss with Kevin.  I love pull-ups but they seem to be causing me some issues lately, which is odd.  I was on a very, very long run with them that was highly productive but just not feeling it right now.  The pull-ups today, just going up to a max set of 3, were not easy.  I felt fatigued.  I have been working very diligently to get the kettlebell work back up to speed, particularly working on the overhead press and now snatching too, so honestly probably no need to be caught up in pull-ups and push-ups right now.  Other body weight work like some crawling or other stuff could be good, with some swings, and a walk.  Will discuss with Kevin.  Just hoping that grab passes on.  Will stay up on mobility and recovery work, I have a deep tissue massage scheduled on Tuesday evening, perfect timing.

11/20/15 Friday November 20, 2015 (TGU ladder, 20kg KB aerobics)

7:10am - belly breathing, Primal Move practice, lacrosse ball release   - 30 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 - TGU ladder, 20kg KB aerobics

16kg TGU to windmill, 1/1
20kg TGU to windmill, 1/1
24kg TGU to windmill, 1/1
28kg TGU to windmill, 1/1

20kg KB aerobics, CL 3, PR 3, FSQ 3, set down, switch hands, keep going

20 minutes

ended up doing 9 sets for each arm - 27/27/27 CL/PR/FSQ per arm

1H SW 20kg, 10/10

8:30am - Finish

Notes - Great session, feeling awesome.  One of my favorite training templates is KB aerobics (ok maybe with snatches thrown in, even better).  This was great.  How about 28kg TGUs!!  Felt great.  Really good stuff happening with my overhead position.  L shoulder and arm were fatiguing at the end of the KB aerobics, but maintained form.  Decent amount of overhead work this week, not surprised.  

11/19/15 Thursday November 19, 2015 (20kg 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 - 20kg TGUs, SLDLs

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

9:00am - Complete

Notes - Fine. Writing this at the end of the day.  What a brutal day. Car didn't start and got towed today, just a debacle all around.  Starting fresh tomorrow.  Looking forward to KB aerobics with the 20kg.

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.