5/21/15 Thursday May 21, 2015 (KB warmup)

7:10am - 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

7:45am - Complete

8:45am - some Pain free drills for ankle and hip mobility

9:00 - Complete

Notes -   Feeling good today.  Good night's rest, I was very tired yesterday.  The DB FSQ and heavy carry training hit me, combined with some chiropractic work I got done in the late afternoon.  Just trying to stay on top of treatments, and work through all of this.  Going to get in 10-15 minutes of Indian Club practice as well this evening, something I am really enjoying. 

5/20/15 Wednesday May 20, 2015 (DB FSQ 24kgs, 32kg farmer)

6:00am - Pain Free, FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:30am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:45am - Training session - DB FSQ 24kgs, 32kg farmers

16kg GSq, 5, with prying
16kg BU FSQ, 2/2

Indian Clubs, movement #1 - 5 minutes

hanging from balcony

5x:
DB 24kgs FSQ, 6
32kg farmer, 1/1 (1 minute each)

30 reps DB FSQ

Indian Clubs, movement #1 - 5 minutes

hanging from balcony

7:20am - Complete

Notes -  Body felt really good warming up this morning.  Was excited to train.  This was a really good session, I had good depth on the squats, and combining it with single arm carries with a heavier bell was a nice combo.  Really good grip work today.  Back felt good the entire time.  I like working the Indian Club practice into a daily routine.  It's going to be a benefit to the overall restoration and mobility work.  Going through the work day today, been a bit tight, certainly want to work through this with mobility work this evening etc.

5/19/15 Tuesday May 19, 2015 (KB warmup)

7:00am - Pain Free hip mobility and 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 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:45am - Complete

Notes -   Good day.  Writing this at night, best I have felt in weeks.  Hoping this ball is rolling in the right direction.  More Indian Club work and mobility / hamstring, abductors and quad work before bed.

5/18/15 Monday May 18, 2015 (24kg PR, DB 32kgs farmers)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 60 minutes, mixed with Pain Free exercises

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

8:15am- Training session - 24kg PR, 32kgs farmers

20kg BUP, 2/2, x 2

5x:
24kg PR ladder, 3/3, 2/2, 1/1
DB 32kgs farmer carries, 60 seconds

30/30 total presses

8:45am - Complete

9:30am - 1 hr body work session, focused on glutes, hamstrings, quads

5:30pm - 6pm - Indian Club practice

Notes -  Writing this on Tuesday evening finally.  This was a pretty thoughtful session.  I did a bunch of mobility work on Sunday evening, did more Monday morning, things were feeling improved.  I thought this combination of exercises, lighter presses, and not doubles in particular, would allow me to focus on technique, keeping the abs tight, bracing the glutes, and balanced out with heavy carries to work on my grip, which is something I can improve right now while I work through this muscle imbalance / tightness stuff.

Felt it a bit in that glute medius area after this working session, but then I had a body work session with my guy, Dave Engstrom, who is outstanding.  It was extremely productive.  He got deep into m glutes and hamstrings and seriously worked on my body hard.  It was extremely intense at times.  There was / is some serious shit going on with muscle imbalances.  I have to keep working on my hamstrings, abductors, and get some really improved mobility.  I think that stuff has been laying in wait and just really jumped out at me lately.

Randomly, after work, it hit me that I have not picked up my Indian Clubs in forever.  I thought hell, this might help me tie together my shoulders and hips, I should have been doing this stuff.  I watched Movement #1 on YouTube and got to practicing that movement again with one and then two clubs.  I have to say - INSANE immediate effect, particularly on my L shoulder.  It was cracking, popping, and making all kinds of noise as I gently went through the movements - in a very good way.  This is the shoulder I had a couple of falls on years ago, and is one that has been strengthened in a massive way through KB training.  However, there are some real asymmetries I deal with as a result and I have often believed that a lot of my tightness on the R hip area can be traced back to this L shoulder.  I have no doubt these issues are contributing to what I have been working through on the L low back and glute.  I worked the IC practice for 30 minutes, loved it, and am picking this up now as a consistent daily practice for at least 5-10 minutes as part of warm ups, particularly for overhead work, and before bed.  This could be really big for me.

5/16/15 Saturday May 16, 2015 (pull-ups, push-ups, 24kg rack walks / farmer carries)

Writing this on Tuesday evening the 19th, got behind in logging for a few days.

Went to Greenlake by myself in the mid afternoon, a rarity, as I decided to do other things with the kids all morning and early afternoon.  Actually was feeling pretty good going into this, back was feeling improved.

Hanging from bar

6 pull-ups
3 push-ups (regular)
24kg rack walk, 1/1

5 pull-ups
3 push-ups (regular)
24kg farmer carry, 1/1

4 pull-ups
3 push-ups (regular)
24kg rack walk, 1/1

3 pull-ups
3 push-ups (regular)
24kg farmer carry, 1/1

2 pull-ups
3 push-ups (regular)
24kg rack walk, 1/1

Total pull-ups - 20,  I dropped way down from 30 last week on purpose to acknowledge a need to work through some of these mobility issues, tightness in the lower back / upper glute on the L side, etc. etc. etc.  These felt pretty good, not a big issue.

Mixed a few goblets into this as well.

Tightened up again at the end of this, pretty frustrating.  Not quite sure to say about it in hindsight, I definitely don't think I was pushing anything here.  The fact is I am working through some stuff and it's right to back off and pay a lot of attention to small details.

5/15/15 Friday May 15, 2015 (TK PR 20kg, DB 20kgs FSQ, DB FC 32kgs)

6:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes

6:55am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg GSq, 5

7:10am- Training session - TK PR 20kg, DB 20kgs FSQ, DB FC 32kgs

hanging from balcony

20kg BU SQ, 1/1

5x:
TK PR 20kg, 3/3
DB 20kgs FSQ, 8

15/15 TK PR
40 DB FSQ

hanging from balcony

DB 32kgs farmer carry, 1 minute, x 2

hanging from balcony

7:45am - Complete

Notes - This was an improvement.  Felt good moving around this morning, and wanted to try out these movements and see how it goes.  R shoulder has been tight after TK PR yesterday with light bells, working on mobilizing it.  Old pattern cropping up.  Training session felt fine, all movements seemed to work ok.  As I have gone through the day, definitely have some discomfort sitting.   Doing a deep tissue massage and also getting a chiro adjustment.  Going to be a lot of treatment these days as I work through this stuff.  Will report back with notes tomorrow.  

5/14/15 Thursday May 12, 2015 (KB warmup, TK PR, GSq)

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

7:45am - break

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 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:15am - 30 minutes of hip, pelvis, hamstring mobility work from Pain Free

9:45am - Training session - TK PR, GSq

16kg TK PR, 5/5
16kg GSq, with prying, 5

16kg 1/2 TK PR, 5/5 (bell opposite to extended leg)
16kg GSq, 5

16kg 1/2 TK PR, 5/5 (bell same side as extended leg)

10:00am - Complete

Notes -   Well as you can see, a lot of rehabilitative work today.  Switching gears mentally and appreciating this is what I need to be thinking of and doing right now.  It's time to move better and get my shit sorted out.  This was moving in the right direction, as opposed to yesterday when I probably moved things in the wrong direction or at best neutral.  I actually really enjoyed doing this kneeling press varieties, it really helped me to focus on tension in the glutes and abs.  This is good.  I think I may mix in some SL DLs as well, with one light bell, as that also could be a good rehab movement.