9/1/17 Friday September 1, 2017 (DB 24kgs complex)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

6:45am - 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

7:00am- Training session - DB 24kgs complex

2x:
24kg TGU x 1/1
DB 36kgs DL x 5

20 minutes:
DB 24kgs CL x 2 SS PR x 2

DB 24kgs CL x 3 SS PR x 3
DB 24kgs CL x 5 SS PR x 5

Got in 4 sets, plus 2/2, total of 42 reps per movement

40kg 2H Hike Swing Park x 3 (trying to get that feel back for the swing)

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

7:40am - Complete

Notes - This was an excellent training session.  Best I have felt in a while here body wise so that is encouraging.  Technique with double bells improving as I have a few more reps in the tank now over the last week.  Very explosive, yet controlled with the cleans.

8/30/17 Wednesday August 30, 2017 (16kg / 24kg circuit)

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 - 16kg / 24kg circuit

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

3x:
16kg TGU x 1/1 (3 presses @ kneeling)
24kg 2H SW x 10
16kg BU FSQ x 3/3
24kg 1H SW x 5/5
16kg BU PR x 3/3
24kg H2H SW x 5/5

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

8:10am - Complete

Notes - Solid training session.  As equally important, had another 90 minute body work session today after one last week, with my long time friend and amazing practitioner Dave Engstrom.  Doing a ton of work on my feet and pelvis, making a big improvement on the twist and tightness I have felt in the right lat, leg, and also on the low back on the left side / left hip.  This has been incredibly helpful.  The fact of the matter is I went hard for a long time, under a significant amount of life stress, without too much soft tissue work as it relates to massage, body work, etc.  So now I am paying the piper a bit and trying to work out some issues.  But the good news is that I think this is moving forward.

8/28/17 Monday August 28, 2017 (DB 24kgs 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 complex

2x:
24kg TGU x 1/1
DB 36kgs DL x 5

20 minutes:
DB 24kgs CL x 2 FSQ x 2

DB 24kgs CL x 3 FSQ x 3
DB 24kgs CL x 5 FSQ x 5

Got in 4 sets, total of 40 reps per movement

24kg 2H SW x 10
24kg HSP x 5 (trial to dial in movement - things are off - this bell was too light to do that)
24kg 2H SW x 10 (better)

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

8:10am - Complete

Notes - Writing this Monday night.  Session felt good, strong, but left illiac crest was acting up all day.  Continuing to drill the Pain Free exercises, focus on hamstring stretches, wall sits. supine groin to calm down adductors.  My swings are off.  I am going with some HSP with a 32kg bell and I am really going to try and concentrate on getting a deep hinge and a good snap and float.  Using the 24kg today, it was just too light 2H to get the feel.  I am not sure what is up but just a bit off here.

8/26/17 Saturday August 26, 2017 (DB 24kgs complex)

7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

8:15am - 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

8:30am- Training session - DB 24kgs complex

2x:
24kg TGU x 1/1
48kg DL x 5

15 minutes:

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

Got in 7 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

9:00am - Complete

Notes - Writing this on Sunday morning.  Feeling significantly better on the left hip / illiac crest.  Been mixing in various exercises from Pain Free including putting my legs on the wall (hamstring stretch / release) as well as air squats with the back on the wall (releasing the adductors / firing quads).  Also, improved technique in this training session after picking up various tips from Kevin on Friday with feet placement, and dialing it up on the timing of the hinge on cleans and swings (wait for the bell, hinge, then knees).  I am frustrated that I let things get off on the technique - that definitely has something to do with how I have been feeling.  Yet again another clear example of why having a coach and paying attention to all the small details is extremely important. Anyway, feels good to be getting back on track.

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:)