7/30/15 Thursday July 30, 2015 (16kg 1H SW, SN ladders)

5:45am - belly breathing, OS resets  - 30 minutes

6:15am - 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

6:30am- Training session - 16kg 1H SW / SN ladders

3x:
16kg SLDL, 3/3
16kg TGUs, 1/1

2x:
5 1H SW, 1 SN, hand switch
4 1H SW, 2 SN, hand switch
3 1H SW, 3 SN, hand switch
2 1H SW, 4 SN, hand switch
1 1H SW, 5 SN, hand switch

30 SW / 30 SN per arm

Rocking

7:00am - Complete

Notes - Awesome.  So I am back in the game with snatching.  A toe in the water but this was excellent.  Really, really focused on form, using the hips, lockout, pausing, etc.  Wasn't that pleased with lockout on the L arm but I am working on it, some reps were really good, just takes more focus.  R arm was awesome, best lockouts probably ever there, which was cool.  A great start back into snatching.  Really pleased.  Will see how the body reacts and recovers.  

7/29/15 Wednesday July 29, 2015 (walk at Greenlake)

7:15 - 7:45am - walk at Greenlake

Notes - got a coffee this morning and just took a nice walk.  Really enjoyed this.  A planned recovery day in between 4 days of training this week. I am excited to snatch the KB tomorrow.  "Just" a 16kg but this is the first step on the road back, which is awesome.  Looking forward to focusing on technique and dialing it in with some reps.

7/28/15 Tuesday July 28, 2015 (DB 16kg FSQ, 24kg 2H SW)

6:50am - belly breathing, lacrosse ball, soft tissue work, OS resets, hamstring stretches  - 60 minutes

7:50am - 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

8:05am- Training session - DB 16kg FSQ, 24kg 2H SW

2x:
16kg TGUs, 1/1
16kg GSQ, 5
16kg BU FSQ, 3/3

5x:
DB 16kg FSQ, 5
24kg 2H SW, 10

25 DB FSQ
50 reps swings

Rocking

8:30am - Complete

Notes - Another good day.  Wanted to get warmed up quicker but was helping my kids with some things - it is my son's 6th birthday today and I stayed home from work again to spend some time with him.  Yesterday I went down to Tacoma for his pool party, and it was really fun.  I had him, his sister, and all of the cousins hanging off me in the pool and we had a lot of fun just messing around.  Throwing those kids around and playing in the pool felt great, no worries at all with the back etc. etc. and that really tells me I have been making some strides and coming back around again to feeling better and being myself.  Today was another step in that direction with some solid technique, good pace, no issues here.  Looking forward to a walk around Greenlake in the morning as it will be a day off from the bells, back to to them Thursday / Friday based on the 4x schedule per week this cycle that Kevin laid out. 

7/27/15 Monday July 27, 2015 (DB 16kg SS PR, 24kg 2H SW)

7:35am - belly breathing, lacrosse ball, soft tissue work, OS resets, hamstring stretches  - 60 minutes

8:35am - 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

8:50am- Training session - DB 16kg SS PR, 24kg 2H SW

2x:
16kg TGUs, 1/1, x 2

5x:
DB 16kg SS PR, 5
24kg 2H SW, 10

25 DB SS PR
50 reps swings

Rocking

9:20am - Complete

Notes - Good start to the new cycle other than I was very tired waking up, no surprise as it has been a series of late nights and not enough sleep for the last 3-4 days.  Good technique on these lifts, things felt good, nice to press a bit.  I focused on squeezing the glutes and trying to press off that base, and keeping tight in the abs.  

7/25/15 Saturday July 25, 2015 (pull-ups, push-ups, DB 24kg carries)

Writing this late Sunday night.  Got down to a quick training session at the lake with the kids before their swimming lessons started at 11am.  Had to move as we were going to the M's game at 110pm for a belated Father's Day gift to myself.  Fun day.

Hanging from rings

8 pull-ups (rings)
5 push-ups

7 pull-ups
5 push-ups

6 pull-ups
5 push-ups

5 pull-ups
5 push-ups

5 pull-ups

5 push-ups

Total pull-ups - 31.  Up one from last week.  Possibly starting to hit a max, it may be time to back off, not sure.  I was going at these without almost any rest at all.  If I can get a little bit more rest periods next week, I should be able to add another rep without a huge issue.  Cool to see these numbers build up.

Came back home, did 3 sets of DB 24kg farmer carries up and down my street, on a hill, probably about 90 seconds each.

Nice 90 minute walk at the lake today and some Pain Free supine groin stretch this evening before bed for 60 minutes.  Feeling good and ready to start the week.  3 week cycle starting, excited about Kevin's program, let's do this.

7/24/15 Friday July 24, 2015 (training with Kevin)

5:30am - OS resets, halos with an 8k and 12kg bell

6:00am - Great day today.  It has been some time since Kevin and I trained together, and this was nice.  We worked on the following

Arm bars 16kg - getting the technique down again, I have been doing these but felt they could be improved.  Making sure the shoulder is packed, and a little rotation externally to further get into position.  These were good, I can get this feeling consistently.

TGUs 16kg - much more solid, these felt pretty damn good.  Kevin gave me a nice cue on the roll to elbow, by starting with my forearm vertical instead of laying on the ground.  It helps to jam the elbow into the ground to start the roll.  I liked it.  He also gave me a cue with the bell overhead with both legs on the ground, before starting the leg sweep.  Good tips.

GSq 16kg - felt good, Kevin gave me a cue to not make this "two movements" which I was a little bit by trying to hip hinge initially and sit back, then descend.  We fixed this in about 2 reps, started really hitting the groove.  Good reminder cue to pull the knees to the chest.

supersets -
DB 16kg SS PR
2H SW 24kg
DB 16kg FSQ

All of these movements felt really good, did a few different sets.

Plan is to do a week with 16s, then next week 20s, then third week, 24s.  This is going to be a good progression.  Also just going to try some light snatches with the 16kg.  Big cycle coming up to see if I can get through some barriers.

7/23/15 Thursday July 23, 2015 (OS resets, 16kg TGUs)

7:00am - lacrosse ball, soft tissue work, OS resets  - 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- Training session - 16kg TGUs

16kg TGU, 1/1, x 2

7:55am - Complete

Notes - Felt really good today, especially for coming off squatting yesterday for the first time in some time. Very encouraging.  My overhead position in the TGUs is clearly getting better. This is exciting.  Going to keep doing these nearly every single day and get this OH stuff worked out and get back to where I was before.