8/26/15 Wednesday August 26, 2015 (TT complex DB 20kgs)

7:20am - belly breathing, OS resets, lacrosse ball work  - 20 minutes

7:40am - break (in-laws arrived to watch kids)

7:55am - 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

8:10am- Training session - Total tension complex with DB 20kgs

2x:
16kg TGU, 1
48kg DL, 5

8x:
DB 20kgs CL, 2, PR 1, FSQ 3

Total of 16 DB CLs, 8 DB PR, 24 DB FSQs

8:30am - Complete

Notes - Quick session today, definitely felt a bit better getting up today, less tightness, though I didn't sleep all that great.  Complex felt really good, particularly squatting.  Going to try and get some Indian Club work in tonight for the shoulders and also more mobility for the hips, quads, hams.

8/25/15 Tuesday August 25, 2015 (KB warm-up, 16kg SLDLs, TGUs)

7:15am - belly breathing, OS resets, lacrosse ball work, hip, hamstring and groin stretches  - 15 minutes

7:30am - break (in-laws arrived to watch kids)

7:45am - 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

8:00am- Training session - 16kg TGUs, SLDLs

16kg TGU, 1/1
16kg SLDL, 5/5

Rocking

8:10am - Complete

Notes - OK day, pretty tight in spots, particularly OH on the L arm, from the TGUs on Monday.  Watching the obliques, particularly L, still pretty tight.  Have to keep prying open the hips, quads, hams, etc.  Just trying to move around a bit.

8/24/15 Monday August 24, 2015 (S&S 20kg)

6:40am - belly breathing, OS resets, lacrosse ball work, hip, hamstring and groin stretches  - 50 minutes (lots of extra work needed)

7:30am - break (in-laws arrived to watch kids)

7:45am - 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

8:00am- Training session - S&S with the 20kg

20kg 1H SW, 10/10, x 5, under 5 minutes

20kg TGUs, 1/1, x 5, under 10 minutes

Rocking

8:15am - Complete

Notes - Very tight from traveling over the weekend, so I needed a lot of extra time this morning for mobility and soft tissue work.  Really need to get the hamstrings and quads unglued, then the hips. All of those are pretty tied down at this point and a few days of focusing on that, and hopefully if I can find the time, some longer-distance walking to reset things, would help tremendously.  Good time for a back off week.  The 20kg is so damn light but its good to dial it back.  Plus in doing the TGUs, that actually was quite a bit of work as I have not gone above the 16kg with the TGU for several weeks. Seems like this is the right call, right now. 

8/21/15 Friday August 21, 2015 (training with Kevin; 24kg KB aerobics)

(writing this late Sunday 8/23 after getting back from a Vancouver BC weekend with my kids, which was very fun)

6:00am - training with Kevin

Felt extremely tired and run down.  Fighting a cold, lack of sleep, and this cycle was catching up to me.  We did some mobility work, foam roll, and eventually worked into doing hanging from the bar, into some some pull-ups to warm up for weighted pull-up practice.  I brought my new dip belt + chain so that we could tweak my form on weighted pull-ups which didn't feel quite right over the past weekend for the first time trying the movement.

Did a number of bodyweight pull-ups first, low rep sets, and Kevin showed me a pretty cool pull-up where one hand is in the overhand position while the other hand is in the chin-up position; you do a few reps, then switch hands.  I really liked that quite a bit and it felt good on m shoulders.  Something to keep in mind for the future for variety.

Eventually we worked some sets of doubles with an 8kg, 10kg, and then a 12kg, all of which went extremely well.  We totally changed my feet position, which before were in the "hollow" pull-up position just like in my bodyweight work, flexed forward.  This did not work well weighted and put a lot of strain on my abductors and obliques last weekend, and on the low back too.  Just did not work.  This time, my legs were basically dangling straight down, with the feet kicked backwards a bit.  Completely different, turning this into a really an upper body strength movement, which is exactly what weighted pull-ups are.  No straining, felt a hell of a lot better, even the 12kg was pretty easy in this position.  Major, major difference.  Glad I had Kevin look at this.

I also practiced some Indian club movements, including with two clubs, which was good.  Going to try and do those a bit more.

7:00am - finish

7:15am - breakfast at the Dish with Kevin

8:00am - finish breakfast

8:25am - 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

8:40am- Training session - 24kg kettlebell aerobics

2x
16kg SL DL, 3/3
16kg TGU, 1/1

24kg 2H SW, 10

10 minutes of KB aerobics:

24 kg CL 1, PR 1, FSQ 1, 1H SW 5, switch hands - 1 set
rest between sets

Didn't keep track of reps or sets, just went with the flow.

9:00am - Complete

Notes - Felt good, didn't want to do too much, just a 10 minute set.  Felt like picking up a KB.

As for the weekend, it was good, but my body is pretty damn tight after driving, and I slept on the floor both nights so my kids could have a bed.  Not ideal.  Need some mobility work and releasing my abductors and tight hips in a major way. 

8/20/15 Thursday August 20, 2015 (24kg 1H SW, SN ladders)

6:20am - belly breathing, OS resets, lacrosse ball work  - 40 minutes

7:00am - 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

7:15am- Training session - 24kg 1H SW / SN ladders

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

2x with the 24kg:
6 1H SW, 1 SN, hand switch
5 1H SW, 2 SN, hand switch
4 1H SW, 3 SN, hand switch
3 1H SW, 4 SN, hand switch
2 1H SW, 5 SN, hand switch
1 1H SW, 6 SN, hand switch

42 SW / 42 SN per arm (up from 30/30 last week)

Rocking

7:45am - Complete

Notes - Good session, feeling pretty good after the Kinetics rehab work yesterday evening.  Good solid technique today, getting more comfortable snatching again.  It's tiring but that's good.  Conditioning is not all that great right now but it's improving.  Mainly working on technique here anyway and not rushing at all. 

8/19/15 Wednesday August 19, 2015 (walk at Greenlake, Kinetics)

7:30 - 8:15am - walk at Greenlake

4:30- 5:30pm - Kinetics rehab appt

Notes -  I got a coffee and just took a nice 45 minute walk this morning in the sun at Greenlake, as has been the habit the last several weeks during this training cycle that is set up for lifting M/Tu, Th/Fri.  This is working well for me.   I had also signed up for a rehab appt at Kinetics and got an hour in there in the afternoon, doing some soft tissue work on the low back, quads, glutes, hip flexors which was all extremely good.  I really needed that.  Did some mobility and rehab exercises as well including doing two sets of 1-arm press with a 24kg KB, 5 reps for each arm, each set.  Felt really good.  The rehab trainers remarked at how improved my overhead movement is compared to back in June when I first started seeing these guys.  I am pleased at the progress, just have to keep this going.  Also need to make sure I am doing my mob work and really getting that low back stretched, glutes properly firing to train etc. etc. every single time.

8/18/15 Tuesday August 18, 2015 (DB 24kg FSQ, 24kg 2H SW)

7:20am - belly breathing, lacrosse ball, soft tissue work, OS resets  - 50 minutes

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 - DB 24kg FSQ, 24kg 2H SW

16kg TGUs, 2/2

16kg GSQ, 5
16kg BU FSQ, 3/3

5x:
DB 24kg FSQ, 4 (up from 3 last week)
24kg 2H SW, 10

20 DB FSQ
50 reps swings

Rocking

8:50am - Complete

Notes - All in all, pretty good here.  Tough to recover after having trained yesterday evening, but wanted to get in some more work. I did a lot of mobility work last night, and some stretches from Pain free to try and open up the abductors, hips etc.  That was helpful, and I was feeling better this morning including some relief on the low back / oblique on the left side as well.  Got some release of tension.  I dropped the swing weight down to 24kg and just focused on solid reps, good hinge etc. between the front squats.  Doing more mobility work tonight, a walk tomorrow morning, going to try and get sleep and recover some more before training again Thursday.