11/23/15 Monday November 23, 2015 (16kg TGU, 24kg 2H SW)

8:30am - belly breathing, Primal Move practice, lacrosse ball release  - 90 minutes (sick and body not doing well)

10:00am - 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

10:15am- Training session - TGU, 2H SW

2x:
16kg TGU to windmill, 1/1
16kg GSq, 5

24kg 2H SW, 10, x 10

100 swings

10:30am - Finish

11:00am - Chiropractic appointment

Notes - Shitty day but that's how it goes sometimes.  I spent 50 minutes last night before bed doing the Supine Groin Stretch from the Pain free book, just trying to get some of the tension out of my right shoulder and arm mainly (that stretch has done amazing things for me in the past for both my abductors as well as my hips and shoulders).  My right arm was in spasm at various points and definitely there is some stuff being worked through there. I told myself that I would go with the flow this morning and see how I felt, and if anything didn't feel ok, I would back off from the training plan and live to fight another day.  I tossed and turned last night in bed, woke up with a raging headache, and some head cold symptoms.  Not great.  I decided ultimately that it made zero sense to try and press today, or really do anything much beyond doing some solid mobility work and soft tissue work with the foam roll and lacrosse ball to work on hot spots on my right arm, i.e. tricep, pec, trap, under the armpit, etc.  I spent a long time doing that, and eventually felt good enough to do my basic kettlebell warm up and then some TGUs and goblet squats with the 16kg.  By that point, those were feeling ok, not a problem, zero pain. I had a feeling that 2H light swings with the 24kg would be fine, so I tried them, felt good, zero pain, did 10 sets of 10.  I then made an appointment with my chiropractor to go get checked out, get a few adjustments to work on this tension in the right lower neck, trap, arm etc.  That was excellent and I am glad I was able to get in and see him.  I will work the mobility hard tonight, get some rest, and see how I feel in the morning.  Kevin suggested both staying with last week's load and volume and also taking an extra day and to the training Tues / Thursday / Sat.  At first I didn't think this would work but in my mind this morning I realized that could work just fine, especially with another of recovery, night's sleep, let these chiro adjustments settle in, etc.  So that's the hopeful plan for tomorrow.  For once I am proud of myself for actually listening and backing off. I should have realized a long time ago that it's not worth it to jeopardize longer-term training and results for an immediate training fix.  If you can't go, stop, figure it out, and set yourself up appropriately so you can go.  

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.