3/31/15 Tuesday March 31, 2015 (24kg TGUs, SLDL)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Training session - 24kg TGU, 24kg SLDL

2x:

24kg TGU to the knee, 1/1
24kg SLDL, 3/3

7:40am - Complete

Notes -  Highly encouraging morning.  Felt very good, well rested, and significantly less tight.  The chiropractic adjustments were just what the doctor ordered.  My guy is really good.  Did some work on the shoulder, hip, elbow, wrist, and one neck adjustment.  I think things were just a bit off and some muscles were over-firing on the R side, these adjustments help get the CNS back in sync.  Good stuff.  Just need to keep working the mobility. I had to fly to Spokane and back today which is never great on the body, so some good hip flexor stretching before squatting training tomorrow is in order. 

3/30/15 Monday March 30, 2015 (24kg 1H jerk)

11:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

11:30am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

11:45am - Training session - 24kg 1H jerk

2x:
24kg TGU, 1/1 to the knee
push-up shoulder taps, 8/8

24kg 2H SW, 5
32kg 1H SW, 3/3

6x:
24kg 1H jerk, 8/8

48/48 per arm

24kg farmer carry, 1 minute, switch sides, 1 minute

12:15pm - Complete

Notes - Crazy Sunday watching my team Gonzaga in the Elite 8.  We lost to Duke but it was a great season.  Slept absolutely terribly, I was feeling sick this morning so had to try and sleep in and eventually got it going mid morning.  I knew it was not going to be my best day but sometimes you just have to put the work in.  I wasn't worried as I wasn't going heavy today, just practicing the 1H Jerk with a 24kg.  It felt great actually and I love this movement.  With said, R elbow continues to be a bit tight, I know this is coming from the hip and shoulder.  I need to get into mobility work over the next week and really focus on this.  I am also getting an adjustment and look over today from my chiropractor, which is overdue, and I think is coming at a good time.  Feeling really quite good overall except for not being able to shake this stuff on my R side.  Will keep at it.

3/28/15 Saturday March 28, 2015 (pull-ups, push-ups, 2H SW, hill sprints)

Good day.  Went to Greenlake in the morning with the kids and banged out pull-ups and push-ups before 10:30am.

Hanging from bar

7 pull-ups
5 push-ups (3 regular, 2 lizard)

7 pull-ups
5 push-ups (3 regular, 2 lizard)

6 pull-ups
5 push-ups (3 regular, 2 lizard)

5 pull-ups
5 push-ups (3 regular, 2 lizard)

4 pull-ups
5 push-ups (3 regular, 2 lizard)

Pistol squat, 1/1

Break

4:30pm

24kg farmer carry, switching hands, hundred yards

1H SW 24kg 2, SN hold, switch hands, 1H SW 24kg 2, SN hold
1H SW 24kg 2, SN 5, switch hands, 1H SW 24kg 2, SN 5

2H 24kg SW, 10
Hill sprint, 10 seconds
rest

x 4

1H Jerk 24kg, 10/10

24kg farmer carry, switching hands, hundred yards

Total pull-ups - 29,  up 1 from last week, 25 push-ups, same as last week.  Pull-ups were too hard.  Dropping back a rep again, and going to work that rep count for several weeks.  Interesting as I seem to be running into a wall with the rep scheme of 7, 7 to start.  Need to work at the previous 7, 6 and just nail that for several weeks and own it, before moving up a rep.  On the other hand, the work in the afternoon felt great.  I had mowed the lawn and been moving around all day, and was feeling good.  I just felt like doing a few snatches and a few jerks, nothing major, and just threw them in around the main 2H SW and sprint work.  I really like taking one KB down to the lake and just doing a number of movements with it.  Probably my absolute favorite type of training.

3/27/15 Friday March 27, 2015 (40kg 2H SW, push-ups)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (some extra mobility work)

8:00am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

8:15am - Training session - 40kg 2H SW, superset push-ups

2x:
48kg DL, 6

Shoulder taps x 8/8

24kg 2H SW, 10

10x:
40kg 2H SW, 10
push-ups, 5

100 2H SW
25 push-ups

Took me 20 minutes.

40kg farmer carry, 30 secs, hand switch
24kg farm carry, 1 minute, hand switch

8:45am - Complete

Notes - Interesting day indeed.  I am writing this late Friday night, and I feel great.  I didn't feel all that great this morning.  It's been a little bit of a tough week managing through some of this residual tightness in various spots, mainly the R hip, shoulder etc. as I wrote in my previous logs.  Poor recovery caught up to me.  Had a good session last night focusing on the Pain Free hip drills, and really was able to loosen up my hip and shoulder.  I also slept well.  Was just not 100% this morning though, but once I got to training, honestly things went well.  I have to say, a heavy 2H SW is something I just love doing.  It just feels damn good.  And those 40kg 2H SW felt pretty fucking powerful and good today.  I was thinking about it, and getting 2H work, along with the push-ups which are also a symmetrical movement, was good for me today.  The 1H movements, be it a swing, press, jerk, etc. just seem to bring out some tightness.  It drives me crazy.  I don't seem to have the same issues when I do work with doubles, or a 2H SW.  Something I would certainly like to figure out.

3/26/15 Thursday March 26, 2015 (24kg TGUs, 1H SW)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

Break

8:45am - Training session - 24kg TGU, 24kg 1H SW

24kg TGU to the knee, 1/1
24kg 1H SW, 10/10, x 3
24kg TGU to the knee, 1/1
24kg 1H SW, 10/10, x 2

100 1H SW

9:00am - Complete

Notes -  Fine day.  Still run down a bit from last week, would prefer to get to bed earlier and get up earlier.  I have some adjustments to make for sure.  R bicep tendon, tricep, elbow not feeling all that great again today, but this is something I have to work on. The issue is in the hips and R shoulder I believe.  I spent an hour doing the Pain free hip-focused exercises last night which helped for sure.  My R arm was twitching and falling asleep, and I know some things were being worked out.  I need to stay on top of this and continue to hit those exercises consistently now for a week or so.  When I was having a few little issues weeks ago this hip-focused exercises seemed to really help.  I think I have been tight in the R hip, and shoulder mobility on the R side was comprised, leading to some pressure on the biceps tendon, tricep, and elbow.  I don't think the issue is actually in these areas, it is just referred discomfort.  No issues when doing KB work, just need to get focused here.  My recovery time has not been good enough lately, I know it, and this is the kind of thing that creeps up to you.  I have started the process of getting this corrected and will continue it.  I also started to clean up my diet a bit yesterday and will continue that as well.  Was eating everything in sight (quality foods, but probably a little too much) and also the "socializing" stretch from last week has hit me hard.  Some things to think about and certainly when you step back, I shouldn't be surprised by any of this.  It's a good time to get re-focused and move forward positively. 

3/25/15 Wednesday March 25, 2015 (DB 28kgs FSQ - PR)

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

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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

8:30am - Training session - DB 28kgs FSQ

2x:
Crawling, 1 minute
24kg TGU, 1/1 to the knee
24kg GSq, 6

Hanging from porch overhang, 30 secs, x 3

6x:
DB 28kgs FSQ, 4

24 reps

DB 28kgs farmer carry, 1 minute

9:00am - Complete

Notes - Excellent training day.  Those DB FSQs with 28kgs are no joke - it a PR on it today, which is great.  R side is tight, shoulder, elbow, but after training today I had an appointment with my body worker who is great and that helped out tremendously.  Just need a bit more recovery work, need to get back into the drills I was doing for several weeks to loosen up tight hips as that helped a ton but I have not gotten that mob work done in over a week.  I am deficient there and need to step it up.  Also feeling like I could slow down a bit on eating everything in sight, and focus on leaning up a bit more the next few weeks.  Will talk to Kevin about what types of assistance work might help for off days.  I think 1H SW would be good which Kevin suggested, will try to get some of those in on my off days for a little extra boost, probably just 100 SW with the 24kg, nothing too major or taxing.

3/24/15 Tuesday March 24, 2015 (24kg TGUs, SLDL)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Training session - 24kg TGU, 24kg SLDL

2x:

24kg TGU to the knee, 1/1
24kg SLDL, 3/3

7:40am - Complete

Notes -  Solid, not too much to write home about here.  R elbow is a little tender and tight, it's from tricep, which I think is from the R shoulder.  All connected.  Was working the lacrosse ball on these areas last night and again this morning a bit and that is helping.  Something to watch.  I suspect I was flaring my R elbow just a bit on the jerk on Monday, on the descent, and it may have put a little pressure on the elbow.  I recall I had this issue just a bit with cleans in the past with the R side, and got that corrected.  It's something I want to focus on next time with the jerk.  With that said, this could easily just be the residual tightness I have been working through trying to keep that R shoulder and hip mobilized and open.  I am getting some body work / acupuncture done tomorrow and that will be good.