9/18/13 Wednesday September 18, 2013 (DB 24 kg complex)

6:15am - Original Strength, Primal Move drills - 30 minutes

6:45am - 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

7:00am - my friend Ross from Colorado arrives to train with me!

7:15am - Training session -DB Sq 24 kgs complex

Warm up -
TGU 24kg, 2X 1+1
GSq 24 kg, 5

DB 24 kgs Complex - 20 minutes timed

Got 8X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3

Finished with 2X of the following for the last sets:
DB CL, 3
DB PR, 2 (had to drop down to 2 presses as I just felt like getting a 3rd rep was going to be too taxing and lead to bad reps; I already had a little lean back on a couple of reps that I did not like)
DB Sq, 2

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.

Finisher -

32 kg 2H SW, 5, 5X

Indian clubs - practiced doing Movement #1 and then Ross showed me Movement #2 - about 15 minutes of practice.  That was helpful.

8:30am - Complete

Notes -  Great session, I have to say this was not easy at all after about the 5th set.  I was huffing and puffing.  I am going to stay at 24s for this workout for several weeks, really want to get this nailed down and feel like I can get all the way through 20 minutes solid with no degradation in form.  Some of my press reps I just did not feel tight enough and was not strict enough with the press, felt like I had  little lean back which I did not like.

Was awesome seeing Ross and hanging out with him.  This is the man that taught me how to use kettlebells.  I am forever in his debt.

9/17/13 Tuesday September 17, 2013 (TGUs)

6:15am - Original Strength and Primal Move - 30 minutes

6:45am - 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

7:00am - Training session - Focus on TGUs

Warm up -

2X of the following circuit:
24kg, 2+2

7:15am - Complete

Notes -  Didn't get much accomplished today.  Got interrupted by the kids and was tired.  Had intentions of bodyweight deadlights and some IC and didn't get to it.  Not a big deal.

9/16/13 Monday September 16, 2013 (24 kg complex)

6:45am - Original Strength, Primal Move drills - 50 minutes (some extra time just due to being very, very tired when waking up)

7:35am - 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

7:50am - Training session - Single bell 24 kg complex

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

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

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

8:30am - Complete

Notes -  I felt very tired when waking up and it took me a long time to get going.  I had a big weekend with travel to Spokane on Friday for work, late night Friday with co workers, a service project on Saturday where I worked hard manual labor for several hours in 90 degree heat, back to Seattle to watch the kids Saturday evening and most of the day Sunday, and then I mowed the yard and cleaned up around the house.  So yea I did not do a great job of thinking ahead and getting enough recovery:)  With that said once warmed up, the main training today just felt great.  Lots of really good reps, concentrated and focused effort.  Same volume as last week but up a bell size from the 20 kg, and really didn't notice it much at all.  I think I can jump again to the 28 kg next Monday and see how that feels.  I have not decided though as another week really nailing the 24 kg may be a better idea.  I will see how this training week goes and decide on Monday next.

Also in terms of other reasons for feeling tired - today was my 13th wedding anniversary.  I have not written much about this directly in the blog but my wife Jill and I have been separated now for over 6 months, almost 7 months, after she surprised me last October on her birthday trip that she thought our marriage was over.  It has been a long, very hard road since that day trying to understand this situation.  I have made peace with it and am trying to move forward each day in a positive way, just one day at a time.  With that said, it was very emotional for me at times this weekend and it hit me again hard this morning when moving around, and after my training session.  I wrote a note to her saying that I chose to appreciate our good times together and that we can still have a friendship and positive relationship into the future because of the goodness of the relationship we did have in the past.  I was proud of myself for finding the words to express that even on this hard day and the difficult circumstances that I find myself in.  

9/13/13 Friday September 13, 2013 (16 kg SN 5/5 15 min)

6:05am - Original Strength, Primal Move drills - 30 minutes

6:35am - 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
12 kg arm bar, 1 L , 1 R

6:50am - Training session - Snatch sets of 5/5 on the minute for 15 minutes with the 16 kg

Warm up -
TGU 16kg, 1+1
CL and rack hold marching 16 kg, 10x each leg L/R
G Sq 16 kg, 5
DB DL 32 kg, 5, alt L / R 5
1H SW 16 kg, 10/10

2H SW 32 kg 2, 3, 5 - 2X

SN the 16 kg 5/5 on the minute for 15 minutes

Total reps in 15 minutes - 75 per arm, 150 total

7:20am - Complete

Notes -  Very solid session with high volume snatching on the menu for the first time in two weeks, first time really of any significance since the injury.  Felt great, no issues whatsoever here.  Used a bit of chalk for the first time and I think it helped a bit.  For whatever reason my R hand just sweats more than the left.  Either that, or it is because I always start sets with my L arm and do switches to the R.  The reason for this some time ago was to strengthen the L.  I may need to start mixing this up now again.  It is odd because reps feel cleaner on the L and not always as clean on my dominant R arm.

9/12/13 Thursday September 12, 2013 (TGU / SL DL / 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 / SL DL / IC

Warm up -

2X of the following circuit:
24kg, 2+2
SL DL 5+5 (no bells just body weight)
IC movement #1 (about 15 each arm)

7:15am - Complete

Notes -  This was good again.  I enjoy this but 2X a week is unnecessary and I would rather have a Swing Day.  So now that the R wrist and forearm are feeling good, going to work in a Swing Day on Thursday.

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.