8/29/15 Saturday August 29, 2015 (weighted pull-ups, push-ups, DB 28kg carries)

Writing this on Sunday night.  Got to this training in the morning on Saturday with the kids before swimming lessons and a soccer coaching clinic.  Big day but got this in and got it done.

Hanging from rings

2 pull-ups (rings)
5 push-ups

3 pull-ups
5 push-ups

5 pull-ups
5 push-ups

Weighted pull-ups, with an 8kg KB

3

Weighted pull-ups with a 12kg KB

2
2
2
1

10 reps total for weighted pull-ups

5 push-ups
5 push-ups

Break for 5 hours or so

DB 28kg farmer carries, 3 sets, about 90 seconds or more for each set

This was good. The changes in technique that Kevin showed me on the weighted pull-ups with my feet are big, and really are making this less strenuous on my low back / obliques which is very good.  Making this more of an upper-body exercise which is what it needs to be.  Everything felt pretty good actually and I am very encouraged.  Ready to move up to DB 32kgs on the carries for the next session as well.  Good day.

8/28/15 Friday August 28, 2015 (20kg SN, 5/5 for 10 mins)

7:45am - belly breathing, OS resets, lacrosse ball work, hamstring and glutes  - 45 minutes

8:30am - 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

8:45am- Training session - 20kg SN 5/5, on the min, 10 mins

2x:
16kg TGU, 1/1
16kg SLDLs, 5/5

20kg GSQ, 10

20kg SN, 5/5, on the min, 10 minutes

100 snatches

9:05am - Complete

Notes - Finally getting around to writing this on late Sunday night.  Good session.  Pretty tired in the morning, but was taking the day off from work and that was nice.  Watching the low back / oblique stuff on the L side, did some one legged glute work to get things warmed up, that always seems to help. Snatches were really solid.  Good hip hinge, and good lockout in the knees before the bell landing in OH lockout.  My snatch has improved with the need to really focus on technique and make sure I am hinging and using my glutes and not the low back.  Slowing down the snatch enough where I am not thinking about the time at all and just completely focused on technique is definitely the way to go for me.  Pushing up a quick snatch rep count is not something I am interested in right now at all.  Getting the in the reps, yes, but in a controlled manner.  

8/27/15 Thursday August 27, 2015 (KB warm-up, 16kg SLDLs, TGUs)

7:00am - belly breathing, OS resets, lacrosse ball work, hip, hamstring and groin stretches  - 30 minutes

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, GSQ

16kg TGU, 1/1
16kg SLDL, 5/5
16kg GSQ, 5, lots of prying on the first rep

Rocking

8:10am - Complete

Notes - Not doing superb, definitely feeling some things in the low back again on the left side, which seem very related to very tight abductors, quads, and hams as I have been saying.  Did quite a bit of mobility work and focused stretching in these areas.  I definitely think getting the abductors to calm down will help - going to try and use the Pain Free stretches again to focus on this.  It's a bit frustrating but this is what it is, and I have to keep diligent on it.  Lack of walking lately also has been contributing so I need to get in some walks, and will probably take one tonight even though it will be dark out.  Need it.

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.