8/13/14 Wednesday August 13, 2014 (FMS, warmup, walk)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:30am - 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, 2+2
Arm bar 16kg with 3 presses, 1/1

8:00am - 8:30am - walk at Greenlake (about 1 1/2 miles)

Notes - Body feeling quite good.  Did some extra stretches last night to focus on the R leg, ankle as well to try and clear up the remainder of the tightness on that side from kickball last Friday.  Just about go there and was feeling pretty limbered up after coffee and a walk. This was a good recovery day.  I have a heavy mind these days, just doing some personal reflection on some things.

8/12/14 Tuesday August 12, 2014 (TGU/BU SQ/RR, GSq/2H SW 10 mins)

8:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes, some extra time on the foam roll and lacrosse ball

9:00am - 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, 2+2
Arm bar 16kg with 3 presses, 1/1

9:15am - Training session - TGU ladders, BU SQ, RR on box, GSq / 2H SW 10 minutes

2x:
24kg, TGU, 1/1
20kg BU SQ, 1/1
20kg RR on box, 8/8

GSq / 2H SW 10 minutes:
24kg GSq, 5
24kg 2H SW, 20

Got 6 rounds of this in.  Same as last week.

30 reps GSq, 120 reps 2H SW

9:45am - Complete

Notes - Not too much to say. Slept in again today, obviously my body is telling me something, trying to recoup from the last week or so.  I probably should be good to go after today.  Felt good, still a little tight in the R hip and leg, but it's alleviating.  Noticed a bit of tightness as well in the L pec and overhead position, I have been working on stretching it, using the foam roll, etc. and that is definitely helping and it is responding.  I suspect it is related to the R side tightness, opposite limb compensation.  I could use a good chiro adjustment or two and a massage, need to schedule some appts.  All in all though feeling pretty good.  Didn't really improve the density this week on the 10 minute AMRAP GSq and 2H SW, but all the movements felt pretty good, no real issues.  I don't love 20 rep SW sets but that is fine.  Looking forward to a recovery day tomorrow, going to try and get up and take a nice meditative walk around Greenlake.  I have some things on my mind I can just feel it, and I need to take some time to myself tomorrow to get my head right.

8/11/14 Monday August 11, 2014 (TGU/BUP/SLDL/PR/1HSW)

9:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes

9:45am - 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1

10:00am - Training session - TGU ladders, BU PR, SL DLs, PR practice, 1H SW

2x:
20kg TGU, 1/1
20kg BU PR, 1/1
24kg SL DL, 5/5


16kg TK PR, 5/5
20kg PR, 5/5, x 2
24kg PR, 3/3, x 3

24kg 1H SW, 10/10, 5 mins on the minute (100 reps)

10:30am - Complete

Notes - All around, good day.  Slept in significantly - had to - had been burning the midnight oil for like 4-5 days with various work events, etc. etc.  Felt good to get caught up.  Right leg still pretty tight and sore from 3 games of "intense" kickball on Friday, but that's ok.  Didn't seem to have too much spill over from late night training of pull-ups and push-ups Sunday evening.  Actually felt very strong today in all movements, and was particularly pleased with the 24kg presses which definitely went up stronger and easier than last week - good sign.  Getting a solid groove there which is excellent, it will be good to continue this path and really improve that 1arm press with a look to a distant future of getting a 1/2 bodyweight press (44kg for me, which seems ridiculous but with some training I do believe I can get there as many others have before me).  1H SW with the 24kg getting very tight and strong.  Good stuff.

8/10/14 Sunday August 10, 2014 (pullups and pushups, light jogs)

Extremely busy weekend, did not get down to Greenlake until almost sunset late Sunday evening.  Fun weekend with my kids.  Played in a work kickball game on Friday, actually 3 games back to back, and can still feel about every muscle in my right leg (kicking leg):) Plus I was the pitcher for all the games so was bouncing around and on my feet a lot.  The dogs were barking, so to speak, and I knew waking up Saturday morning there would be no sprinting this weekend.  In fact no sprinting, no pistols, no SL DLs.  I need to recover and wasn't even close Sunday night.  However I did feel that moving around a bit would be good and had some confidence that doing a few pull-ups and push-ups would be fine, with some intermittent light jobs between the track and the pull-up station just to move around.  So that is what I did.  Pull-ups, followed by push-ups, then light jogs.  Probably 2-3 minutes between each round of pull-ups and push-ups

Pull ups were 6,5,4,4,3 - Fighter pull up style.  Using rings.  A total of 22 pull ups, up one from last week as planned.

Push-ups were 3,4,4,5,6 - opposite rep scheme of the pull-ups.  Up one rep from last week as planned.

Pull-ups, ok, not bad, first set of 6 was challenging at the end.  No reps were too hard after that set.  Part of that was I was not too warmed up, and frankly, I am down on sleep right now, need to make up some ground here the next few days.  Push-ups interestingly enough were unusually strong.  I really felt locked in with tight legs, glutes, etc. and and it was making the push-ups quite easy.  I am looking to try and discuss one-arm push-ups with Kevin.  I believe it is time.

8/8/14 Friday August 8, 2014 (TGU, DB 24kgs CL/FSQ)

7:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

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

8:30am - Break for work

Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

10:30am - Training session - TGUs  / DB 24kgs CL / FSQ

20kg TGU, 1/1
24kg TGU, 1/1, x 2

15 minutes of
DB 24kgs CL 3, SQ 3

Got in 12 rounds in 15 minutes.  36 DB 24kgs CL, 36 DB SQ

11:00am - Complete

Notes - Solid day.  Was out late the previous night but had the ability to sleep in a bit as I had worked a lot during the week, and didn't have to get much work done today, big work event in the afternoon so an easy day all around.  Was tired when I woke up but did some mobility work, then worked for a couple of quick hours, and than finished the mobility work and jumped into the training for the day.  TGUs are feeling really solid, very strong rolls to the elbow, keeping that elbow straight, good overhead position.  I am pleased.  Hit a complex of DB CL and DB SQ, felt really strong, got a good solid 12 rounds in with the DB 24kgs in 15 minutes, which I felt was pretty good.  Strong cleans into the rack, keeping the elbows soft, no wasted movement, bells close to the body, clean to the waist so as to not overclean.  Strong squats, getting very very deep today in the squat which was good to see.

8/7/14 Thursday August 7, 2014 (20kgTGU/40kgHSP, 20kg SW/SN)

6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes with kids waking up

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, 2+2
Arm bar 16kg with 3 presses, 1/1

7:30am - Training session - 20kg TGU  / 40kg Hike Swing Park, 20kg SW / SN

3x:
20kg TGU, 1/1
40kg HSP, 5 singles

20kg SW / SN ladder

5 SW, 5 SN (each arm)
4 SW, 6 SN
3 SW, 7 SN
2 SW, 8 SN
1 SW, 9 SN
10 SN

45 SW, 45 SN each arm

7:55am - Complete

Notes - This was easy, damn easy actually.  That is a bit odd but I have to take this as a great sign that things are working and I am ready to keep the progress going.  Great reps on the SN with the R hand.  Really keeping the bell very tight, pulling back with the trap, popping that straight up the body into lockout.  Very, very nice.  Nearly as good on the L, but that is my "strong" (as opposed to "stronger") side and it is a little more challenging for me to get the same smooth groove and power.  Mainly I notice I am not as solid in the hike on the L side, I think I am very powerful on the R and it really helps get my hips into the movement and makes it that much easier.   I could continue to work heavy 1H SW hard and pay particular attention to getting a deep hip hinge with the bell in the L hand, I know that would help the SN.  All in all this is great.  Swinging the 40kg for H/S/P - a bitch.  Good stuff.

8/6/14 Wednesday August 6, 2014 (FMS, warmup)

7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes including kids waking up

7:45am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

Notes - Felt good today, really just a rest day.  Did do arm bars with presses with a 16kg, I am going to do these with this weight now, it felt good.

Went for a 90 minute walk yesterday evening to clear my head after another mediation session with Jill.  Pretty tough going these days.  One step forward at a time.