5/30/14 Friday May 30, 2014 (PR practice, heavy 1H SW 32 / 36 kg)

7:55am - Original Strength and Primal Move - 30 minutes

8:25am - 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press

8:40am - Training session - Focus on PR practice, heavy 1H SW

2x in a circuit:
20kg TGU , 1/1
20kg BU PR, 1/1
24kg renegade rows, off hand on a 36kg, 5/5

24kg PR, 4/4, 6/6 (issue on R trap, lat during this set)
28kg PR, 2/2, 3/3, 2/2
32kg PR, 1/1

5x:
1H SW 32kg, 5/5
1H SW 36kg, 5/5

100 heavy SW

9:15am - Complete

Notes -  A tough day in some respects.  Felt pretty good after sleeping in a bit, got warmed up fine.  Once I got into the presses during the set of 6 with the 24kg by R trap seized up on me a bit and I know exactly why - playing softball on Tuesday evening this week.  This is an old problem area for me.  My R forearm had been tight and that was the precursor to this issue.  Too much throwing, had not swung a bat in a year, etc. etc.  So that stuff bubbled up during this training session.  I tried to shake it off, did some hangs from a balcony to try and stretch out the lats, and said fuck it I am carrying on and will see how this goes.  Wasn't a great session as a result but certainly nothing was "making it worse" as basically I knew this was a soft tissue issue and that nothing is really "wrong" - just tight and a bit painful (again in a soft tissue type of way).  Interesting enough I got all the reps in after that including 100 heavy 1H SW, which were surprisingly powerful to me particularly given that I was watching the R hand SW pretty closely.  Had a lot of hip drive and my grip is way stronger - I definitely have never swung the 36kg like this before which was pretty cool.  I was even getting pretty damn good height on the 36kg.  I am looking forward to working through this soft tissue stuff over the weekend and trying to rest.  Did quite a bit of lacrosse ball work this evening after getting some chiro again this afternoon to try and stay on top of this.  

5/29/14 Thursday May 29, 2014 (OS, PM, KB warmup)

6:45am - Original Strength and Primal Move - 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar with press, 12kg, 3+3

7:30am - Complete

Notes -  Just wanted to move around a little bit this morning, and basically take a rest day.  Pretty hard training on Monday and Wed this week already.  Body felt pretty good.  After getting some chiro last evening my L overhead position feels way, way better, which is great.  Really cleared that up.

5/28/14 Wednesday May 28, 2014 (SN 24kg 10 mins 6/6, FC 32kgs)

8:00am - Original Strength and Primal Move - 35 minutes (foam roll on lats)

8:35am - 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press

8:50am - Training session - Focus on SN 24kg 10 mins 6/6, Farmer Carries 32kgs

2x in a circuit:
24kg TGU , 1/1
24kg SL DL, 5/5
16kg / 24kg DB SW, 10 (switch hands for the 2nd set)

SN 24kg, 10 minutes on the minute 6/6

120 reps

Farmer Carries 32kgs, x 2 laps around my backyard

9:25am - Complete

Notes -  Good day.  Sore from playing softball yesterday, swinging a bat is not the greatest for my L overhead position / bicep that is tight.  Spent some time continuing to try and mobilize it, with decent success.  I was a little wary of snatching but felt like I could use very good technique and not "overstretch" in the overhead position in the snatch, but just keep the movement crisp to lockout and then back into the descent.  I was actually extremely pleased with the snatches.  It is very clear that using the 28kg has made this 24kg bell lighter.  My R side was really, really good, best I have ever felt snatching actually.  I was pulling up quickly into lockout, keeping the bell tight, taming the arc.  On the L things were very good as well, just a little less crisp and powerful than the R due to the overhead tightness.  All in all this is good and frankly I think it is good to get in some reps even with the overhead position not being perfect, it may move things around and stimulate the blood flow etc.  The other work today was good too.  The mix-matched DB SW is Kevin's idea, it is a little odd but ok.  I really like farmer carries. Was pretty challenged with the L hand grip, was starting to tug on my elbow even though I was trying to really flex the tricep.  I set the bells down right away when the fatigue started in on my laps as I did not want to mess with this.  Good day all around.

5/27/14 Tuesday May 27, 2014 (SW variations)

6:45am - Original Strength and Primal Move - 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar with press, 12kg, 3+3

7:30am - Training session - Focus on 24kg SW variations

2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10

100 total SW reps

7:40am - Complete

Notes -  Quick bit of work this morning.  Body feels good other than L overhead position is tight, L bicep tendon is sore, tried to use a lot of lacrosse ball all over the arms, traps, this evening after a softball game to try and work some of the tightness out in various trigger points.  It's probably time to try and get some soft tissue work done, and get back into some chiro.  The last few weeks of traveling have been pretty brutal on the body I think.

5/26/14 Monday May 26, 2014 (DB 24kg Moving Target Complex, 1H SC 32kg)

7:30am - Original Strength and Primal Move - 45 minutes (kids up, hanging out with me)

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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press

8:30am - Training session - Focus on DB 24 kg Moving Target Complex (CL, PR, SQ), 1H Suitcase Carries 32kg

24kg TGU , 2/2
24kg G Sq, 10
24kg SW, 5, 10, 15, 20

DB 24 kg Moving Target Complex, add in an extra set of 5:

1 CL, 2 PR, 1 SQ rest
1 CL, 3 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 1 PR, 2 SQ rest
1 CL, 1 PR, 3 SQ rest
1 CL, 1 PR, 5 SQ rest
1 CL, 1 PR, 5 SQ rest
2 CL, 1 PR, 1 SQ rest
3 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest

 Total of 21 DB CL / DB PR / DB SQ

1H Suitcase Carry, 32kg, 1/1 x 2 laps around my backyard

9:15am - Complete

Notes -  Great day.  Memorial Day.  Kevin was finishing up the program for this cycle so he wanted me to go ahead and to the Moving Target Complex, adding in an extra set of 5, so 2, 3, 5, 5 of each circuit.  I asked him to program Farmer Carries because I felt I could benefit from this practice.  So the finisher today was a couple of laps around the backyard alternating sides with the 32kg.  I was surprised how difficult it is - really blows up the grip.  Love it.  Looking forward to this cycle.

5/24/14 Saturday May 24, 2014 (S&S - 24kg 1H SW, TGUs)

4:40pm - Original Strength and Primal Move - 45 minutes (spending 15 minutes with the lacrosse ball on the L bicep and shoulder to mobilize it)

5:25am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press

5:40pm - Training session - Focus on S&S - 24kg 1H SW, TGUs

24kg 1H SW, 10/10 on the minute for 5 minutes

100 1H SW

24kg TGU, 1/1 x 5 goal of under 10 minutes, took 8 mins and 2 secs

6:00pm - Complete

Notes -  Decided that I would not do interval running and pull-ups this week, since I did a couple of days of running out of town in OKC for work, and also did some pull-ups with Kevin on Friday.  So a short and quick "tonic" session of S&S seemed like a good idea in advance of starting another new cycle on Monday.  My left overhead position is very tight - have a tight bicep connected to the shoulder on that L side, I think this is from traveling primarily and just weird schedules the last several weeks.  I noticed it a bit training with Kevin as I didn't get it warmed up as much as I would like.  I spent quite a bit of time today with the lacrosse ball, and really felt some good release.  I was going to do S&S with the 28kg but after seeing how tight the overhead position was, I dropped it to 24kg and decided just to make this nice and easy today.  That ended up being a great call and I am glad I did this.  The session was very "easy" and that is pretty cool to see with the 24kg.  The bell is feeling very light.

5/23/14 Friday May 23, 2014 (training with Kevin)

Checked my training log and I last trained with Kevin on April 25- about a month ago.

Was out very late for a large work event, got very little sleep, probably only about 4 hrs.  Been burning it pretty hard lately with work travel, etc.  Going to be good to get some sleep over this holiday weekend for Memorial Day.

6:30am - Training session with Kevin.  We focused on a bunch of different things today.  Warmed up with some OS and some crawling.  TGUs with a high bridge on the roll to elbow, and then full bridge, which should be good to keep trying to untie any knots or asymmetries between the hips, ankles etc. We did some pull-ups to test how my pull-up was looking.  Used the 24kgs for everything today.  We did some 2H SW, then 1H SW, did some snatching.  Did some DB CL, DB SQ, DB PR.  Everything looked good to Kevin, a few small tips here and there.  Cleaning to the hip and not the chest to help prevent any banging or crashing of the bells in the rack.  DB SQ, focus on sitting back just a little bit and eliminating any potential butt wink, I am way below parallel so maybe stop just a little higher than I have been to eliminate the butt wink.  DB PR, used a closer stance today, that was very helpful, these were strong.  Finished with practicing some crocodile breathing which should help again with the hips, asymmetries, improve strength in lifts. Also practicing some toe pulls against the wall for mobilizing ankles.

7:50am -  Good day.  Looking forward to a little rest and then resuming a good 3-week cycle of training.