8/25/17 Friday August 25, 2017 (training with Kevin)

6:15am - Training with Kevin

Good to see Kevin today.  We started with foam rolling, then did some segmental rolling.  Went over issues I have been having with the adductors and illiac crest on the L side (old patterns).  We worked on some TGUs and identified that I have been using a narrow stance with the front leg, probably due to pelvis issues.  Widened out the stance by moving the front leg out in the tall kneeling position, this helped.  We then did some tall kneeling halos, which will focus on connecting the hips and shoulders.  Not putting too much pressure on the front leg.  Trying to be set up over the hip. We then started worked on various swings and the big finding of the day is that my stance seemed to be too wide in swings, which was causing a decrease in power.  Too wide of a stance has been problematic for me in the past and the cause of adductor issues - looks like this has cropped up again.  Also identified that I was moving my knees before my hip hinge out of the float, which pulls on the back - basically my damn swings were off.  This may have been the result of doing heavy swings for some time and form getting a bit off.  We drilled and drilled with just a 24kg and I started to get that hip hinge back, snap out of the hole, good float.  Have to remind myself to wait, wait, wait out of the float and then hips move back first as the bell comes to the crotch (play chicken).  Did the same thing with snatches.  Significantly improved power.  Also did some double bell cleans, see saws, and front squats, using a slower technique, really focusing on the hip hinge as the bells drop out the rack.  WAIT for the bells before hinging.

Going to do a 2 week cycle where we focus on some basics (cleans, see saws, front squats) with double bells, and swings, making sure I have the technique down.  Hope I can turn this around because things definitely feel pretty shitty currently.

7:15am - End

8/23/17 Wednesday August 23, 2017 (24kg complex)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:00am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:15am- Training session - 24kg complex

2x:
24kg TGU x 1/1
24kg kickstand DL x 5/5
24kg 2H SW x 10

24kg 2H SW x 10

15 minutes:
24kg 1H SW x 2 SN x 2 FSQ x 2 1H SW x 2, set down, switch hands
24kg 1H SW x 3 SN x 2 FSQ x 3 1H SW x 3, set down, switch hands

24kg 1H SW x 5 SN x 2 FSQ x 5 1H SW x 5, set down, switch hands

got 2 sets

24kg 2H SW x 10 x 2

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:00am - Complete

Notes - Good training session, felt fine, didn't want to push much.  Went to chiro today to work on this adductor stuff, left low back / illiac crest and right hip / hamstring tightness.  All old patterns.  Got some ideas.  Have bodywork later today as well.  Just have to work through this.

8/21/17 Monday August 21, 2017 (DB 24kgs moving target complex)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:15am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - DB 24kgs moving target complex

2x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10

Moving target complex:

DB 24kgs CL x 2 SS PR x 1 FSQ x 1
DB 24kgs CL x 3 SS PR x 1 FSQ x 1

DB 24kgs CL x 5 SS PR x 1 FSQ x 1

DB 24kgs CL x 1 SS PR x 2 FSQ x 1

DB 24kgs CL x 1 SS PR x 3 FSQ x 1

DB 24kgs CL x 1 SS PR x 5 FSQ x 1

DB 24kgs CL x 1 SS PR x 1 FSQ x 2

DB 24kgs CL x 1 SS PR x 1 FSQ x 3

DB 24kgs CL x 1 SS PR x 1 FSQ x 5

24kg 2H SW x 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:00am - Complete

Notes - Good training session.  Working through some issues with the left adductor / left hip which reaches around to low left back - things have been a bit off for a week since doing the heavy volume day on 32kg C&P last Monday.  Doing various mobility work over the weekend and I believe some of the issues at least are actually left trap / left shoulder related. Did an hour of Pain Free "supine groin stretch" yesterday and it really was working that left shoulder, trap, lat etc big time.  This is an old pattern that has reared up again, it's been some time since I had to deal with this.  With a back off week this week it's a good time to get some soft tissue work done and get plenty of sleep and recovery time.  I have been running things a bit hot, sleep has been less than optimal, and have been in the middle of a job search which is inherently stressful.  I also turned 40 years old last week too so there's that:)

8/19/17 Saturday August 19, 2017 (24kg complex)

7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:15am- Training session - 24kg complex

2x:
24kg TGU x 1/1
24kg GSq x 5

24kg 2H SW x 10

3x:
24kg 1H SW x 2 SN x 2 FSQ x 2 1H SW x 2, switch hands 1H SW x 2 SN x 2 FSQ x 2 1H SW x 2, rest
24kg 1H SW x 3 SN x 2 FSQ x 3 1H SW x 3, switch hands 1H SW x 3 SN x 3 FSQ x 3 1H SW x 3, rest

24kg 1H SW x 5 SN x 2 FSQ x 5 1H SW x 5, switch hands 1H SW x 5 SN x 5 FSQ x 5 1H SW x 5, rest

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:00am - Complete

Notes - Good training session and really worked up quite the set.  I mixed this up slightly and decided not to time the session, but just go for 3 full sets, on a crisp pace; I also added in swings at each end for a "swing sandwich".  I probably was right around 20 minutes, maybe a minute or two over.  Not setting the bell down at the hand switch definitely increases intensity and keeps the heart rate very high.  A nice combination.

8/18/17 Friday August 18, 2017 (PR+pull-ups, 2H SW 40kg)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:15am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - PR plus pull-ups, 2H SW 40kg

2x:
20kg TGU x 1/1
DB 36kgs DL x 5

24kg PR x 5/5

5x:
32kg PR x 1/1
Pull-up
36kg PR x 1/1
Pull-up
40kg PR x 1/1

5 minutes:

40kg 2H SW x 10

got in 7 sets - 70 reps

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:30am - Complete

Notes - .Great training session.  Really proud of this.  I believe I am truly getting close to being able to press the 48kg.  I really had some strong presses with the 40kg, particularly the last two rounds when I did some brief visualization before addressing the bell, and driving my feet into the ground and pressing away from the bell. With the way the last reps went up, speed of the bell, that is a great sign.  Excellent close to this cycle.

8/16/17 Wednesday August 16, 2017 (36kg 1H complex, carries)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 25 minutes

7:25am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:40am- Training session - 36kg 1H complex

2x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
24kg BU PR x 1/1

32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

36kg complex x 5:

36kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

DB 36kgs farmer carries
40kg suitcase carry x 1/1
DB 36kgs farmer carries
40kg suitcase carry x 1/1

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - First and foremost, it's my 40th birthday today, which is awesome.  Quite the day and plenty of reflection on my life through the first 40 years, and a lot to be very grateful for.  There is also a lot to be excited about for the future.  Starting out the day with a great training session was the way to go.  Now, I will relax and enjoy the rest of the day!

8/14/17 Monday August 14, 2017 (32kg C&P, 44kg H/S/P)

7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:45am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:00am- Training session - 32kg C&P, 48kg H/S/P

3x:
20kg TGU x 1/1
20kg BU FSQ x 2/2

24kg PR x 5/5

3x:
32kg C&P x 1/1
32kg C&P x 2/2
32kg C&P x 3/3
32kg C&P x 4/4
32kg C&P x 5/5

5x:
48kg Hike/Swing/Park x 3

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:00am - Complete

Notes - Ok so that is no joke.  Would have to go back into my logs and figure out if that was a PR for C&P reps in one session with the 32kg, I am pretty positive that it was, 45 total C&P reps is some serious business.  Again my left adductor got a bit fired up later in the day after this session, same as last week, so this is a pattern that shows up when the volume gets high.  It's not terrible, and a bit of focused work on the left lower lat, glute with a lacrosse ball seems to get those muscles firing and taking some pressure off the adductor.  I think what happens is that those muscles don't bear as much of the load as they should when the volume gets high, and the left adductor starts to bark.  I will have to think about how to mitigate this, I think it's all amount making sure that left glute is really firing in the warm up and ready to do it's part.  All in all though this is a strong effort and a good day.