9/19/18 Wednesday September 19, 2018 (DB 24kgs stepback lunges, pull-ups / 24kg SN)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - DB 24kgs stepback lunges, pull-ups / SN

2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5

24kg SW 50 reps, different variations / sets

4x:
DB 24kgs step back lunges x 2/2
pull-up x 1
DB 24kgs step back lunges x 3/3

24kg SN x 5/5

rolling
hanging from the bar

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 - Great training session, I loved this.  Overhead is so much better on the L. Will keep working scapula exercises.  It is clearly helping me.  Enjoyed getting in some pull-ups. This is a skill I want to work on and improve now that I am lighter on my feet, and continuing to go down.  Getting back into weighted pull-ups would be fun. I think that is strength that will translate.  For now I think singles are totally fine. 

9/17/18 Monday September 17, 2018 (24kg CL + PPR, push-ups)

Training in Spokane

Didn't warm up because I took a long walk this morning and then moved boxes for several hours during the day.  I was well warmed up.

6:00pm- Training session - 24kg CL + PPR, push-ups

16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3

24kg SW 50 reps, different variations

3x:
24kg CL x 2 + PPR x 2, set down, switch hands
push-ups x 2
24kg CL x 3 + PPR x 3, set down, switch hands
push-ups x 3
24kg CL x 5 + PPR x 5, set down, switch hands
push-ups x 5

30 reps per arm of both movements / 30 push-ups

DB 20kgs farmer holds standing in place x 3 minutes
DB 24kgs farmer holds standing in place x 3 minutes

rolling

Band wrist extensions, 10 x 2 sets per hand

6:40pm - Complete

Notes - First training session since getting married on Saturday!Quick training session late in the evening before sunset as I was busy all day cleaning up from our wedding.  Took a long walk with Leah in the morning and then spent several hours moving boxes etc. so was a busy day.  Didn't need to stretch or warm up, just jumped right into it, which was nice.  Felt strong and it was nice to work up a bit of a sweat. 

9/14/18 Friday September 14, 2018 (24kg CL, DB 20kgs stepback lunges, push-ups)

Training in Spokane

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - 24kg CL, DB 20kgs stepback lunges, push-ups

16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3

24kg SW / 16kg SN, 100 reps, different variations

ascending / descending ladder:

24kg CL x 1
DB 20kgs step back lunges x 1/1
push-ups x 1

x 2 x 2/2 x 2
x 3 x 3/3 x 3... up to x 5 x 5/5 x 5

then down to x 4 x 4/4 x 4 all the way to x 1 x 1/1 x 1

Total reps are effectively 25 of each movement

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

7:40am - Complete

Notes - Did ascending / descending ladder for something different.  This was enjoyable. 

9/12/18 Wednesday September 12, 2018 (24kg CL + PPR, push-ups)

Training in Spokane

8:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:45am - Kettlebell warm up

1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

9:00am- Training session - 24kg CL + PPR, push-ups

16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3

24kg SW / 16kg SN, 100 reps, different variations

5x:
24kg CL x 5 + PPR x 5, set down, switch hands
push-ups x 5

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

9:40am - Complete

Notes - Writing this the day after my wedding!  Am on cloud nine.  Been feeling really good the last several days and no issues whatsoever on my wedding day which I am so grateful for.  Training up to the wedding has been fun.  It's been good to be a little creative and try a few things.  I went with a complex of single arm cleans and push presses with the 24kg.  I liked it.  I plan on doing something like this next week as well. 

9/10/18 Monday September 10, 2018 (24kg CL / step-back lunges, push-ups)

Training in Priest Lake, ID

10:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

10:45am - Kettlebell warm up

1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

11:00am- Training session - SN ladders, push-ups

16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
16kg SN x 10/10

24kg SW, 100 reps, different variations

4x:
24kg CL x 5 step-back lunge x 5, set down, switch hands
push-ups x 5

DB 20kgs farmer holds (standing still), x 3-4 minutes (as long as I could hold them), x 2 sets

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

11:40am - Complete

Notes - Writing this on Tuesday.  Great training session.  Best in some time.  I have been working the scap mobility on the left shoulder a lot, it is really helping that and alleviating the left hip as well.  It's definitely connected.  Also got a massage on Sunday in Priest Lake and generally did a lot of relaxing for 3 days.  Feeling better going into the wedding on Saturday the 15th!

9/7/18 Friday September 7, 2018 (SN ladders, push-ups)

Training in Spokane

8:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:45am - Kettlebell warm up

1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

9:00am- Training session - SN ladders, push-ups

16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3

24kg SW, 100 reps, different variations

3x:
16kg SN x 15/15
20kg SN x 10/10
24kg SN x 5/5
push-ups x 5

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

9:40am - Complete

Notes - Getting around to writing this on Tuesday 9/11.  Good training sessions.  Things are turning around primarily because I have been working on scapular mobility my Left shoulder.  It's the key.  My left shoulder has been raised up and not on point for some time.  I got some exercises out of my Pain Free book by Pete Escogue, including facing the wall and putting the arms overhead, thumbs out, and moving down the wall to 90 degrees eventually.  I can barely get my thumbs and arms to rotate externally, but I am noticing improvements.  I think this is the result of all of the kettlebell training over time, which tends to internally rotate the shoulder (presses overhead for example where you finish with the hand facing forward, snatches, same thing).  Need to discuss this with Kevin but I need to do some more intentional work for external rotation for my arms and shoulders.  If I can do this and improve the left shoulder scapular mobility in particular, it's going to pay big dividends.

9/5/18 Wednesday September 5, 2018 (24kg 2H SW, DB 20kgs stepback lunges, push-ups)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - 24kg 2H SW, DB 20kgs stepback lunges, push-ups

3x:
20kg TGU x 1/1
40kg DL x 5
16kg SN x 10/10

5x:
24kg 2H Hike Swing Park x 5 reps
24kg 2H SW x 10
DB 20kgs step back lunges x 5/5
push-ups x 5

rolling
hanging from the bar

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 - Where do I start?  The weekend basically sucked.  I felt terrible.  Pain in the sacrum / adductor on the left side, same symptoms.  I decided to rest several days.  I did little but mobility work during this time, and some walking.  Saw my chiro on Tuesday, and my bodyworker as well.  The diagnosis is more or less than my Psoas on the left side is tight as hell, in spasm, the right side Psoas is off, and its tugging on my sacrum and making things very uncomfortable.  Thankfully I have some good professional help, and my bodyworker beat the shit out of my psoas, hamstrings, got into the adductors, and things significantly calmed down.  I am getting married on the 15th and the fact is, stress levels are super high.  I went back into my training notes and identified particular lifts, at particular loads, that have been helpful to me to get out of this type of issue before, and the themes seem to be 1) glute work 2) extension.  The recipe - step-back lunges (glutes) and snatches (extension).  Much light loads, but enough volume to get some decent work in.  That's the approach I took today.  Also worked in Hike Swing Parks which I am going to do every training session.  I think they really help me dial in good swing or snatch form.  I am considering even doing a day of snatches where every single rep is a hike snatch park.  In any event I feel a lot better.  I am bringing a 16, 2 20s, and 2 24s to Spokane and am going to resist doing anything stupid.  Honestly I am going to cycle the lifts I did today in different rep ranges and loads etc. for the next few weeks and just keep it simple as hell. Fingers crossed, I really hope this works.