4/3/15 Friday April 3, 2015 (Training with Kevin - learning the windmill, 2H Jerk)

Training with Kevin today, from 6:15am to 7:30 or so.  Big day as it was time to learn the Double KB Jerk, after learning the Jerk last week.

We did some warm up stuff, then some arm bars and getups with the 16kg, trying to mobilize the t-spine.  Hanging from the bar.

We then practiced the Windmill, first with no bell, and then Windmills with the 16kg.  Good movement, I have been doing this in a TK fashion but it was good to do a full Windmill and see what that was like.  I am pretty tight in my quads and hamstrings, and it was holding me back.  This will be a good exercise for me for sure.

Warmed up with a bit of 1H Jerk with the 24kg.  I basically then worked a number of sets with the DB 20kg, and DB 24kg bells on the Jerk, by the end basically focusing on the DB 24kg where I did 10 minutes of 4 reps, on the minute.  Felt amazing.  I am seriously loving the Jerk.

4/2/15 Thursday April 2, 2015 (24kg TGUs, SLDL)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 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

7:50am - Break

9:00am - Training session - 24kg TGU, 24kg SLDL

2x:

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

9:15am - Complete

Notes -   Good day, feeling very good actually.  Quite encouraging.  Moving well.  Squatting does good things for me.

4/1/15 Wednesday April 1, 2015 (DB 28kgs FSQ - PR)

6:35am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 minutes

6:55am - 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, 3/3

7:10am - Training session - DB 28kgs FSQ

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

6x:
DB 28kgs FSQ, 5

30 reps (up from 6 x 4 last week)

28kg farmer carry, 1 minute, 1/1

Hanging from porch overhang, 30 secs, x 3

7:45am - Complete

Notes - Excellent training session.  Felt very good.  Strong work today, great squats.  The squat is a good movement for me and I feel like sometimes my body just wants to squat.  As I am writing this mid morning, R forearm and elbow are a bit tight, not necessarily a surprise as this is pretty heavy work and there is some intensity on  the grip in the front squat for sure.  Will work on some mobility and soft tissue work tonight.  

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.