9/9/17 Saturday September 9, 2017 (DB 24kgs / 32kg 1H SW and crawling)

10:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

11:05am - 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

11:20am- Training session - DB 24kgs / 32kg 1H SW and crawling

3x:
20kg arm bar x 1/1
16kg BU TGU x 1/1
Bird Dogs x 5/5

3x:
DB 24kgs DL x 8
DB 24kgs CL x 6
DB 24kgs SS PR x 4

5x:
32kg 2H SW x 10
crawling

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

12:00pm - Complete

Notes - Writing this on Sunday evening.  After experiencing a lot of issues after training on Friday, which was massively disappointing after a few good days last week, an exceptional bodywork and acupuncture session on Thursday, Kevin and I did another reset for the training template, trying to do things that are corrective in nature / feel good (bird dogs, crawling) with KB movements that don't seem to aggravate things.  I felt pretty good all day yesterday on Saturday after training, went to a wedding yesterday evening, was fine.  Woke up Sunday morning and had a bad morning - didn't feel good yet again.  This has been a roller coaster.  I spent quite a bit of time during the Seahawks game stretching, doing soft rolls, hip flexor stretch, other OS work, supine groin stretch etc. and my body really responded well.  I seem to be very responsive to the OS work these days.  I can just tell I have some fairly significant cross body issues between my left shoulder (poor ROM, sensitive in the overhead position, arm just doesn't move smoothly as it should) and my right hip / lat (tight, right low lat lit up - these things are absolutely related.  The right hip and lat I am certain is pulling on my left side and that is why I actually feel the most discomfort in my left side).

What is going on here I think is the result of 7-8 months of intense activity in my personal life as it relates to getting engaged in February, signing for our new house in March, job issues in May, getting keys to the new house in June, selling my old house in July, turning 40 years old in August, and now, about to quit my job after 17 years and start a new one.  That's a ridiculous amount of stuff in one relatively short period of time and it's any wonder that now my body is barking a bit.  It's surprising this did not pop up sooner.  It's going to take some regrouping here, focusing on resting my body, and as far as training goes, doing things that are helpful and feel good, and going to have to set aside normal goals.  I am going to try and get into Kinetic this week for a check up as well as doing some other recuperative work.  This is a challenging time and I am hoping I can experience some consistent progress soon.

9/8/17 Friday September 8, 2017 (training with Kevin)

6:10am - Training with Kevin

An interesting day training.  We got warmed up, did some foam roll, then practiced rolling.  Trying to work on these issues of late with the left shoulder clearly being an issue, causing or caused by other problems.  Did some TGUs.  Focused on various one arm drills primarily one arm deadlifts, one arm deadlifts with a hold/pause at the bottom off the floor, one arm hike swing parks, one arm swings.  All with the 24kg. Trying to get the connections back between the hips, hinge, shoulders.  I definitely got a bit of a groove back and was feeling better about my swing, but after trying my left side felt shitty and I was not happy.  Texted Kevin and let him know that our focus on trying to fix the one arm issues, although noble, didn't seem to result in a good response from my body.

What is going on here I think is the result of 7-8 months of intense activity in my personal life as it relates to getting engaged in February, signing for our new house in March, job issues in May, getting keys to the new house in June, selling my old house in July, turning 40 years old in August, and now, about to quit my job after 17 years and start a new one.  That's a ridiculous amount of stuff in one relatively short period of time and it's any wonder that now my body is barking a bit.  It's surprising this did not pop up sooner.  It's going to take some regrouping here, focusing on resting my body, and as far as training goes, doing things that are helpful and feel good, and going to have to set aside normal goals.

7:15am - End

9/6/17 Wednesday September 6, 2017 (20kg / 32kg circuit)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - 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

7:20am- Training session - 20kg / 32kg circuit

3x:
20kg TGU x 1/1 (3 presses @ kneeling)
32kg 2H SW x 10
20kg BU FSQ x 3/3
32kg 2H Hike Swing Park x 5 - 8 reps
20kg BU PR x 3/3
32kg 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 - Really solid training session. Feeling tons better. The Original Strength resets particularly Rolling, and also some Cross Crawls and Bird Dogs, have been really good.  This is encouraging.  Also dropping the 1H SW for now is good.  2H SW groove is coming back stronger, I am encouraged.

9/4/17 Monday September 4, 2017 (DB 28kgs complex)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 120 minutes (basically relaxed and moved very slowly, lot of drills including Soft Rolls to work on hip/shoulder connection)

9:15am - 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

9:30am- Training session - DB 28kgs complex

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

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

warm up sets
DB 24kgs CL x 2 FSQ x 2

DB 24kgs CL x 3 FSQ x 3

20 minutes:
DB 28kgs CL x 2 FSQ x 2

DB 28kgs CL x 3 FSQ x 3
DB 28kgs CL x 5 FSQ x 5

Got in 3 sets, total of 30 reps per movement

36kg 2H Hike Swing Park 5, x 3 sets

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

10:10am - Complete

Notes - A good training session but what's more important is the restorative work I am trying to do on my shoulders and hips.  Last few days were a struggle as I started feeling off again after training on Saturday.  1H SW I think just is not a good exercise for me right now.  I believe I realized why through doing Soft Rolls.  Left shoulder is just way off.  Range of motion is not where it should be, and the soft roll with the left arm overhead, right arm moving across the body is incredibly difficult, notably difficult than any other soft roll movement.  That left shoulder being off I think was likely exacerbated by the 1H and H2H SW with the left arm, as I possibly was not able to pack the shoulder as I shoulder and just in general was challenging a joint that is not ready right now.  The left shoulder is funny.  It is my better pressing shoulder, as far as technique goes, but it fatigues quicker than the right (I am right handed).  I fell hard on that shoulder two different times years ago, and sometimes for sake of a better word it just gets "off" and that is clearly where I am at now.  The Soft Rolls from original strength are a great way to try and regain the lost range of motion, stabilize the joint etc.  I think there is a connection to the left shoulder to my tight right hip (cross lateral), which is likely pulling on my left hip which is why I am experiencing that same pattern of discomfort at the top of the hip in the low left back.  I will keep working the original strength moves and for now the 1H SW is out of the rotation completely until I feel I can safely do the movement, with lighter loads.  2H SW is completely fine, cleans are fine, but particularly double bell work may be best right now.  Will see how this goes as I continue to focus on restorative movement.  Also happy holiday to all today.

9/2/17 Saturday September 2, 2017 (20kg / 28kg circuit)

8:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

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

9:00am- Training session - 20kg / 28kg circuit

24kg TGU x 1/1

3x:
20kg TGU x 1/1 (3 presses @ kneeling)
28kg 2H SW x 10
20kg BU FSQ x 3/3
28kg 1H SW x 5/5
20kg BU PR x 3/3
28kg 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

9:40am - Complete

Notes - Good training session.  Need to continue to watch the 1H SW carefully.  I think that is a movement that can cause issues for me.  But in general this went well.

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.