11/30/15 Monday November 30, 2015 (CL&PR ladders 24kg, 1H SW ladders 24/28/32kg)

7:30am - belly breathing, Primal Move practice, lacrosse ball release   - 30 minutes

8:00am - 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)

Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8;15am- Training session - 24kg CL & PR ladders, 2H SW ladders 24/28/32kg

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

4x:
24kg CL and PR, 1/1, 2/2, 3/3 (clean before every press)

24 total presses per arm (added a set from last week)

3x:
24kg 1H SW, 5/5
28kg 1H SW, 5/5
32kg 1H SW, 5/5

90 total 1H SW

8:55am - Complete

Notes - Outstanding training day. Really, really pleased with how this went.  Body felt good despite a lot of traveling this weekend, presses very strong, and getting into some 1H SW with heavier weights (the 32kg was challenging, you really have to be sharp on form, using the hips to drive). We'll see how recovery goes but this was certainly an exciting start to the week.  Oh, and I did this outside in 30 degree weather as well.  Badass.

11/28/15 Saturday November 28, 2015 (TGU ladder, 20kg KB aerobics)

Modified as I did this session at my parents' house for the T-day holiday

7:55am - belly breathing, Primal Move practice, lacrosse ball release   - 20 minutes

8:15am - Kettlebell warm up

Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

1/2K halos - 16kg, 4X each side / each leg (total 16X)

8:20am- Training session - TGU ladder, 20kg KB aerobics

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

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

20 minutes

Didn't count, probably about 9 sets per arm

2H SW 20kg, 20

8:50am - Finish

Notes - Writing this late Sunday evening after getting back from a trip for the weekend.  Good session at my parents' house in the Portland area for the holiday.  Brought a 16 and 20kg KB in the car with a plan to do this and it worked out fine before we headed out for the day.  R overhead position was tight for sure, same stuff I have been working through.  Snatching on Thursday, driving long hours on Friday, sleeping in a different bed is definitely going to be a tough combination for sure and I was not surprised at all by this. Actually things loosened up today pretty nicely and going to get some mobility work in before bed, and get ready for tomorrow's training.  Pressing, 4 sets of ladders to 3 with the 24kg, and then some heavier 2H SW ladders.  I am excited and looking forward to it. 

11/27/15 Friday November 27, 2015 (24kg TGUs, DB 24kg SLDLs)

8:00am - belly breathing, Primal Move practice, lacrosse ball release  - 30 minutes

8:30am - 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

8:45am- Training session - 24kg TGUs, 24kg SLDLs

16kg TGU to windmill, 1/1

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

9:00am - Complete

Notes - Good day.  Felt good to do these movements with the 24kg.  It's good to load up that TGU windmill position, this is absolutely helping my shoulder stability and ROM.  Very good to do on a near-daily basis. 

11/26/15 Thursday November 26, 2015 (32kg HSP, 20kg SN)

7:15am - belly breathing, Primal Move practice, lacrosse ball release   - 20 minutes

7:35am - 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

7:50am- 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)

32kg 2H SW, 15

8:30am - Complete

Walk at Greenlake - 45 minutes

Notes - Getting around to writing this Friday evening.  Did this on Thanksgiving Day on a gloriously cold morning in Seattle, just above freezing temperatures and I am outside swinging and snatching kettlebells.  There is nothing like it, I am sorry, it makes you feel like a bad motherfucker.  I love this shit I am not even going to lie.  You have to appreciate those times when your body feels great and you feel like you could go through a brick wall, and this was one of those days for me.  On Thanksgiving Day, I was grateful for many things in my life and certainly having my health and a strong body that helps me get through the ups and downs that get thrown my way is very, very high up on that list.  Great stuff and I am so pleased that I seem to be responding from the tweak at the base on my R lower neck from pull-ups last weekend.  I think I had some good responses to that in terms of the soft tissue work, adjusting the training schedule, not increasing load or volume this week, all good advice from Kevin.  There's a hell of a lot to be said about not doing dumb things and making something that could be minor turn into something that could be major. 

11/25/15 Wednesday November 25, 2015 (20kg TGUs, DB 16kg SLDLs)

7:45am - belly breathing, Primal Move practice, lacrosse ball release  - 15 minutes

8:00am - 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

quadruped shoulder rotations against the wall

8:15am- Training session - 20kg TGUs, DB 16kg SLDLs

2x
20kg TGUs, 1/1
DB 16kg SLDL, 3/3

8:30am - Complete

Notes - Really restless night of sleep, coughing and not feeling great.  But woke up ok and moved quickly, just getting some movement prep in and a few TGUs and SLDLs.  Everything felt pretty good.  Had a chance to go see my friend Molly at her gym Fuelhouse for a few minutes this morning which was great.  All in all, things moving in a good direction it seems.  

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

9:00am - belly breathing, Primal Move practice, lacrosse ball release   - 35 minutes

9:35am - 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

9:50am- 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

7x:
24kg 2H SW, 5
28kg 2H SW, 5
32kg 2H SW, 5

105 total 2H SW

10:30am - Complete

Notes - Good training session particularly given a relatively poor night's sleep, and watching carefully my technique and not pushing anything given the stiff neck and tension in the right pec / trap since doing training on Saturday at the lake.  I have been monitoring this, the chiropractic adjustment was helpful and so has been some mobility and soft tissue work.  I have a deep tissue massage tonight as well, and have 48 hours to try and recover from this session which is good.  This went well, absolutely no pain at all, and really focused on using my hips and pressing from the glutes, pushing my feet into the floor.  2H SW felt very good.  We'll see how I feel tomorrow and the day after.  

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.