6/12/15 Friday June 12, 2015 (Jump rope, GF Method, 24kg 2H SW HSP, superset with push-ups)

8:00am - FMS and other warm up drills, Kinetics rehab (belly breathing, form roll, wall drops with 8k bell, scales 3/3, side planks, breathing, wall v slides) - 60 minutes

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- Training session - superset jump rope w Ground Force Method, superset 24kg 2H SW HSP w push-ups

3x:
Jump rope, 1 minute
Primal move - crawling, into a crab, into bridges with t-spine reach, 3 mins

3x:
24kg 2H SW + Park x 3-4-5
Push-ups x 2-3-5 reps

I screwed up what Kevin outlined for the swings.  This is what I did

SW 3, park, SW 3, park, SW 3, park, 2 push-ups
SW 3, park, SW 3, park, SW 3, park, 3 push-ups
SW 3, park, SW 3, park, SW 3, park, 5 push-ups

SW 4, park, SW 4, park, SW 4, park, 2 push-ups
SW 4, park, SW 4, park, SW 4, park, 3 push-ups
SW 4, park, SW 4, park, SW 4, park, 5 push-ups

SW 5, park, SW 5, park, SW 5, park, 2 push-ups
SW 5, park, SW 5, park, SW 5, park, 3 push-ups

SW 5, park, SW 5, park, SW 5, park, 5 push-ups

Total reps - 27+36+45=108 2H SW with 24kg
30 push-ups

9:50am - Complete

Late evening  - Indian Clubs, 5 minutes

Notes - Great day, just awesome.  Best I have felt after a training session in literally weeks, and this was the hardest I have trained in weeks.  Getting the right muscles warmed up and firing aka glutes, quads, hamstrings is paying off big time as is the rehab, etc. etc.  These swings felt great, all day was feeling very "put together" and a nice feeling in the low back too because it was not overworked and was being supported appropriately by the glutes, etc.  The corrections Kevin made to my swing on Wed to get deeper into the hinge in the set-up and really load up the glutes, get tight, make a big chest etc. are just key.  Getting a good set-up is so important for each lift.  I had lost that feeling admittedly I realize now and I appreciate it again and can get to that right set-up now.  This is really good and something to build from.  Also, Bridges in the warm up with the t-spine reach are huge.  That is a critical movement for me and one I am really focused on.  The crawling and everything in this training session was spot on.  And there was definitely a conditioning effect.   This was not easy.  I am looking forward to building on this from here for several weeks.  

6/11/15 Thursday June 11, 2015 (KB warmup, long walk, IC practice)

6:50am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), rehab correctives (Kinetics drills, wall drops, scales) - 40 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

8:30-9:30pm - Long brisk walk around Greenlake, including hanging from pull-up rings

11:30pm - Indian Club practice, 5 mins

Notes -   Really good day, feeling solid.  Low back improving.  Lots of rehab work, mobility.  Getting in a nice walk in the evening was a bonus.  

6/10/15 Wednesday June 10, 2015 (training with Kevin, Kinetics)

6:30-7:00am - Belly breathing, t-spine, halos 8kg / 12kg, arm bars 16kg

7:10am - Training with Kevin

Very good training day.  We did some correctives including wall slides with an 8kg bell overhead to load that corrective a bit.  Did some one legged glute bridges, again, extremely good, started to really fire by glutes in a good way.  Did some Primal Movement stuff, and then got into bodyweight.  Lots of crawling, into crab walks, into bridges.  These were excellent movements, and I am excited to work some of this into my training for the next few weeks.  Finished with 24kg swings, a very good exercise of doing 3 reps, parking and resetting , 3 reps, parking and resetting.  I got a "new" feeling in the glutes and hamstrings with a couple of adjustments by Kevin to get more of a hip hinge and really load up before the first swing.  I really noticed a difference and this was a key, I can remember that feeling and I am going to keep that with me for future practice.  I was too upright before.

8:10am - Complete

4:30 - 5:30pm - Kinetics rehab

Good session.  Dr. Mike was very surprised at some of the improvement my body was demonstrating today.  I am encouraged.  Moving forward.

6/9/15 Tuesday June 9, 2015 (KB warmup, long walk, IC practice)

7:10am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), rehab correctives (wall drops, scales) - 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

8:30-9:30pm - Long brisk walk around Greenlake, including hanging from pull-up rings

11:30pm - Indian Club practice, 5 mins

Notes -   Much better day today.  The rehab work at Kinetics yesterday afternoon seemed to relieve a lot of what I was feeling in the low back from over the weekend.  I was tight in the shoulders and lats today, mainly on the R side.  Not totally sure how floor presses are sitting with me.  I seem to tighten up after doing these.  I may need to figure something out to balance out that movement so the pecs don't tighten up so much.  Got a nice brisk walk done in the evening for an hour, that felt extremely good which also included some hanging from pull-up rings to stretch out my lats, shoulders, etc.  Finished off the day with a small bit of Indian Club practice.  Time to train with Kevin tomorrow and see where we go from here. 

6/8/15 Monday June 8, 2015 (48kg DL, 20kg FL PR, 24kg 2H SW)

7:00am - FMS and other warm up drills, Kinetics rehab (belly breathing, form roll, wall drops 15/15, scales 3/3, side blanks, breathing, wall v slides) - 70 minutes (not moving well)

8:10am - 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

8:25am- Training session - 48kg DL, 20kg FL PR, 24kg 2H SW

4x:
48kg DL, 8
20kg Floor PR, 8/8 (only did 3 rounds of these)
(40 DLs, 30/30 presses)

24kg 2H SW, 10, x 5
(50 SW)

8:45am - Complete

4:30pm - Kinetics rehab appt

Late evening  - Indian Clubs, 5 minutes

Notes - Didn't have it at all today.  Body did not feel good.  Extremely run down.  Low back was acting up again, could have been from the running with the kids at the lake Saturday, or just the combination of everything over the weekend, but it feels like two steps back again.  Man this is frustrating.  Had another rehab appt at Kinetics in the afternoon which was helpful, and got in a 30 minute walk at the lake as well.  I got in an hour walk yesterday evening at dusk.  The walks are good, and are definitely helpful and good to get that low-load, cardio for the heart.  That and pull-ups are damn near the only things that seem to be ok these days (alright a bit of an exaggeration but seriously I sure seem stuck in a rut).  Time to hit reboot and start it over tomorrow.

6/7/15 Saturday June 7, 2015 (pull-ups, shoulder taps, involuntary jogging)

Writing this late Saturday night.  Have had my kids all weekend and we did a bunch of activities all morning and then went to the lake in the afternoon.  Started the time with the kids at the lake by getting in some pull-ups and shoulder taps - dropped push-ups since I did those in my training session yesterday.  Honestly - felt really great.  Pull-ups were flat out easy, just so easy.  Nice to have that feeling.  I have not been training heavy lately (obviously) and am probably feeling fresh in certain ways as a result.

Hanging from rings

6 pull-ups (rings)
3/3 Shoulder taps

5 pull-ups
3/3 Shoulder taps

5 pull-ups
3/3 Shoulder taps

4 pull-ups
3/3 Shoulder taps

3 pull-ups
3/3 Shoulder taps

Total pull-ups - 22, up from 21 last week.  Very strong.  Just going to slowly build back up 1 rep a week increases.

Hanging from rings

We did some bike riding practice and they wanted me to jog along as they rode their bikes, again this week.  Agin I didn't want to do it, due to this low back rehab I am working through, but  I wanted them to have fun so I played along.  Probably ended up running a mile and a half or so, more than last week and at a faster pace because those two were moving pretty quickly:)  This week, no tightness in the calf and no knee things cropping up, so that's good.   I cleaned up my yard late this evening and started to notice the L glute area, so I worked the lacrosse ball and foam roller pretty hard on my quads, both front, side and back, and definitely there was some junk in the L side quad, so that was good to try and work on.

Big BBQ I am hosting for our Gonzaga "Dinner Club" friends and their kids on Sunday.  Yard is all cleaned up, we just need to buy burgers and dogs.  It's going to be nice to have all of these people over.  It has been a long time since I hosted these friends, in fact its been years, since before Jill moved out in February 2013.  Probably 3 summers ago.  I think it's a another step for me in the process of moving on and I am glad I am doing this.

6/5/15 Friday June 5, 2015 (DB 16kg SLDL/FCs, 24kg 2H SW/1 leg PUs)

6:30am - FMS and other warm up drills (belly breathing, form roll, wall drops 15/15, scales 3/3, correctives from Kinetics) - 35 minutes

7:05am - 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

7:20am- Training session - DB 16kg SLDLs/farmer carries, 24kg 2H SW/1 leg push-ups

2x:
DB 16kg SL DLs, 8
DB 16kg FC, 4 mins (added a minute from last week)

5x (up from 4x Monday):
24kg 2H SW, 10
1 leg push-ups, 5/5 (switching legs)

(50 SW, 50 p/u)

7:50am - Complete

Notes -  Good day.  Writing this very late on Friday night, thinking about it, best my body has felt in weeks after a KB training day.  I am starting to feel more and more back to normal and be able to handle more load, which is great news.  I had my 3rd rehab session this week with Kinetics after this morning training session, which is going very well.  All in all, this was a good week, lots of progress being made I feel.  Looking forward to beautiful weather this weekend, doing some body weight work at the lake, mowing and cleaning up my yard, and hosting a big BBQ for friends on Sunday.