9/11/13 Wednesday September 11, 2013 (DB 20 kgs complex)

6:30am - Original Strength, Primal Move drills - 40 minutes (some extra work here due to my R psoas being very tight, and both hips/glutes - from SL DLs the previous day)

7:10am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R

7:25am - Training session -DB Sq 20 kgs complex

Warm up -
TGU 20kg, 2X 1+1
GSq 20 kg, 5
DB DL 32 kgs, 5, 5 alt L, R

DB 20 kgs Complex - 20 minutes timed

Got 10X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3

I was very consistent with my pace - 1 minute of work, 1 minute of rest, all the way to the last set where I took an extra 15-20 seconds of rest.

7:55am - Complete

Notes -  This was hard but not too hard as evidenced by my consistency with the work/rest ratio throughout the entire 20 minute timed set.  Good solid technique, though I was trying to really find that press from the lats and didn't really seem to have that dialed in as well as I would have liked.  Still, overall, lots of progress made from last week's training accident. This is very encouraging.  I went back and read my notes on this workout the last couple of times I have done it (with 24 kgs) and it has kicked my ass every time.  This was about right.  I did notice a lot of tightness in my R psoas nearly the entire training session, completely I believe relating to the SL DLs I did the day before.  That is not actually a bad thing, as I can tell that those muscles got worked by the SL DL in a unique way.  I do not think it is a technique flaw but rather just highlighting an imbalance and I actually really need to keep focused on the SL DLs because they may help get that asymmetry out of my R side.

9/10/13 Tuesday September 10, 2013 (TGU/ DB SLDL/ IC)

6:00am - Original Strength and Primal Move - 30 minutes

6:30am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

6:45am - Training session - Focus on TGUs

Warm up -

2X of the following circuit:
24kg, 2+2
DB SL DL 12 kgs, 5+5 (using sprinkler boxes to touch down the bells)
IC movement #1 (about 15 each arm)

7:15am - Complete

Notes -  On Kevin's advice I am spicing up the variety days to try and get in some SL DLs as well as IC practice.  This was great.  My shoulders feel really good after doing ICs.  No discomfort on R wrist or forearm.

9/9/13 Monday September 9, 2013 (20 kg complex)

6:10am - Original Strength, Primal Move drills - 30 minutes

6:40am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R

6:55am - Training session - Single bell 20 kg complex

Warm up -
GSq 20 kg, 5
DB DL 32 kgs, 5, 5/5 alt hands

2X the following, done in circuits.
20 kg TGU, 1+1
20 kg 2H SW, 15 reps
20 kg FSq, 5+5 reps
20 kg 1H SW, 10+10 reps
20 kg C&P, 5+5 reps
20 kg 1H SW, 10+10 reps
16 kg SN, 10+10

The circuits took about 29 minutes to complete including the rests between each movement / round.

7:30am - Complete

Notes -  Well this was just great to be able to get back to work today.  I had done a 4 mile jog around the lake yesterday, did some stretching and foam rolling last night, and woke up feeling pretty good, R wrist and forearm just getting a little incrementally better each day from last week's Monday training accident.  On the advice of Kevin I dialed in here with a 20kg bell, and looking back, this was perfect.  In terms of strength this was easy, very easy workout.  I mean I worked up a sufficient sweat for sure but that was simply due to keeping the rest periods short.  The focus here was on methodical technique, and I really was dialing it in, for certain on everything with the R hand.  My first 1H SW the right wrist kind of said "whoa, we are doing this again?" but I almost expected that a bit.  I was just a bit gun shy on the first reps of anything ballistic but I just focused on really exploding with the hips and making these movements what they should be, initiated and driven by the hips and not the arms.  That definitely helped.  It was very cool in particular to be able to snatch without an issue, and the reps felt really strong, focusing on opening up that R hand on the lockout to ensure I was not overgripping the bell.  Really pleased.  Going to go with DB 20 kg bells for the armor building workout on Wed, and just really make this all about technique right now.  Assuming that and a Friday snatching day with the 16 kg goes well (and after today I think it will), I can step up a bell size for everything next week as I try to make my way back to the 28kg again for this complex.

9/8/13 Sunday September 8, 2013 (4 mile jog around the lake)

After a super late night out with Fridays, I woke up saying "time to get the toxins out of my system with a run."  I have been feeling the urge to get out and run on the weekends lately and I am not denying myself. The KB training and particularly I think squatting and swinging has significantly improved by leg strength and glutes, and I feel a different, improved and stronger stride when running.  I feel like more of my feet are hitting the ground every stride, like I have a wider base.  It is great.  I ran 4 miles at a reasonable clip, using nose breathing, and then did some stretching and enjoyed being in the sun for several hours.  It was a great day.

9/6/13 Friday September 6, 2013 Training with Kevin - ICs

Before meeting Kevin at 6:30am I did some 5 minutes of OS resets at home - didn't really leave myself any time this morning to warm up as I slept in a bit.

6:30am - Training session with Kevin.  We did some primal move, and for cross crawls he showed me a new move to tap or grab the inside of the feet which I liked.

We worked on single leg deadlift movements with no bells, using furniture pads under my off leg foot.  We talked quite a bit about the benefits of SL DLs and I need to throw those into a variety day more consistently I believe.

We then worked on Indian Clubs for the majority of the session, which I enjoyed a lot.  We just used 1 club and did Movement No. 1, very basic, but nonetheless I liked getting some instruction.  I bought 2 1 lb ICs from Dragon Door months ago (probably 6 months nearly) and have not used them.  I now have a good idea of when to use them - a variety day that mixes SL DL, IC, and TGUs in a circuit.  That will be great.

We then did some TK PR with the 16 kg after ICs to see how that felt on the shoulders.  It felt amazing.  5 minutes of IC on a Press Day obviously would be a huge minutes before pressing heavy bells.

We then finished with some sled pushes in the studio to get my heart rate up, which definitely worked.

7:40am - Finish

Great session, I continue to learn a lot from Kevin.  This was interesting due to the lack of bells but that was the plan going into this given the rest time I am trying to give my R wrist and forearm.  The plan is to hit the same workout A/B/C for the next 4 weeks until I see Kevin again (Monday - single bell complex, will start with a 20 kg and work my way slowly back to 28 kg the last week; Wed - armor building with double bells, will start with a 16 or 20kgs, not sure, working my way back to 24 kgs; Friday, snatching, going to drop down to a 16 kg and work back to a 24 kg the last week or so).  Variety days are going to be ICs, SL DL, TGUs, maybe some swings too.  Should be a good period of time before I see Kevin next assuming I can keep recovering on the R wrist and forearm which looks to be the case.

I also saw my acupuncturist / body work specialist Dave for another treatment today which was very helpful.

9/5/13 Thursday September 5, 2013 (TGUs)

5:50am - Original Strength and Primal Move - 35 minutes

6:25am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

6:40am - Training session - Focus on TGUs

Warm up -
16 kg, 1+1

24kg, 2X 2+2 (2 reps, set down, 2 reps, set down, 2 reps, set down, 2 reps, set down)

7:00am - Complete

Notes -  Wrist and forearm on the R continuing to show improvement each day.  Did these with a 24 kg, absolutely no pain or discomfort on any of the TGU movement.  Noticed some tenderness when putting my hand down to push up into standing, and when coming back down to the ground, but not pain or discomfort.  Same feeling I have had this week with it as I have done mob work, lacrosse ball etc. so the bells are not causing an issue (non ballistic movements).  Chalk it up to another good day particularly in the circumstances.

9/4/13 Wednesday September 4, 2013 (TK PR, Sq)

6:45am - Original Strength, Primal Move drills - 45 minutes (some extra time to work the lacrosse ball on the lats, glutes, and forearm particularly the R forearm from Monday's training accident)

7:30am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R

So after completing the warm ups I was feeling good.  So I decided to go with a couple of simple, highly controlled movements that were not ballistic in nature at all.

7:45am - Training session - TK PR 20 kg, Sq 20 kg

Warm up -
TGU 16kg, 4+4 (only to the elbow)
GSq 16 kg, 5
DL 20 kg, 5, 5 L, 5 R (felt totally fine no issues which was good - I can probably go heavier and do a double bell DL as per normal)

TK PR 16 kg, 5/5
Sq 16 kg, 5/5

These were light, I knew I could move up a bell size without an issue.

4X the following, done in circuits.

TK PR 20 kg, 5/5
Sq 20 kg, 5/5

8:15am - Complete

Notes -  All movements were highly controlled and I used the "cheat clean" (2 hand clean on 1 bell) to get the bell into the rack for all reps.  No cleans, did not want to see what those felt like on the wrist / forearm - no reason to push anything at all here.  This felt great.  I knew I could have gone heavier, easily a 24 kg, but that was not the point today.  This was a good example of me actually listening to the feedback from my body and training intelligently.  This is progress.