10/5/15 Monday October 5, 2015 (24 / 28 / 32kg 2H SW ladder)

7:15am - belly breathing, OS resets, lacrosse ball release, hip and hamstring stretches  - 45 minutes

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 - 24 / 28 / 32kg 2H SW ladder

2x:
16kg TGU, 1/1
Hip extensions, 5
48kg DL, 5

2x:
24kg 2H SW, 10
28kg 2H SW, 10
32kg 2H SW, 10
28kg 2H SW, 10
24kg 2H SW, 10

100 total 2H SW

8:45am - Complete

Notes - good day here in many respects. Elbows feeling a hell of a lot better, that is huge, the soft tissue work and deep tissue massage yesterday really helped. Unfortunately the lower back stuff on the L side is back today.  I am completely perplexed.  I think very tight hamstrings are not helping and I am working on that actively along with some other mobility drills.  Checking in with Kinetics tomorrow, haven't been in there in a while, hopefully that is positive. 

10/3/15 Saturday October 3, 2015 (pull-ups, push-ups, KB aerobics 16kg)

Writing this on Saturday night.  Got this done in the afternoon after dropping the kids off.

Felt good, the L elbow has been improving, I figured I would test it a bit today but not overdo.

Hanging from rings

7 pull-ups (rings)
Indian Clubs 2 mins
5 push-ups

6 pull-ups
Indian Clubs 2 mins

5 push-ups

5 pull-ups
Indian Clubs 2 mins

5 push-ups

4 pull-ups
Indian Clubs 2 mins

5 push-ups

4 pull-ups
Indian Clubs 2 mins

5 push-ups

26 pull-ups, up one from last week
25 push-ups

KB aerobics with a 16kg bell

10 minutes

5 1H SW, CL, PR, FSQ, switch hands

7 full sets completed.  35 1H SW / 7 CL/PR/FSQ per arm

Finish with 5 minutes of Indian Clubs

Notes  - this felt like an appropriate test.  Not too much.  With that said, it's enough to know this damn elbow is for sure lingering.  I know it's not the elbow - it's the shoulder complex, bicep, tricep that is the issue but I feel the elbow.  No problem really at all while doing the training session, save for I had to adjust the groove on the pull-up (no rotation of the hands on the rings at the top of the pull, did not feel good to the L elbow).  The mixing in of Indian Clubs I think is a great idea and I wil continue to try and work the IC.  I really think the issue is the L shoulder, my old nemesis.  Even though it is not bothering me it's more about range of motion and just knowing there are inhibitions that are causing the elbow issue.  I just have to stay positive and keep working through this.  Deep tissue massage again tomorrow from my massage therapist.

10/2/15 Friday October 2, 2015 (28kg GSq, 2H SW)

7:15am - belly breathing, OS resets, lacrosse ball release  - 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 - 28kg GSq, 2H SW

2x:
Hip extensions, 5
48kg DL, 5
16kg TGU, 1/1

5x:
28kg GSq, 2
28kg 2H SW, 10, x 2

10 GSq, 100 2H SW

Indian Clubs, 5 minutes

Hammer curls with an 8kg KB, 10/10

8:30am - Complete

Notes - Solid day here, moved up to the 28kg, felt strong.  Didn't notice the L elbow nearly as much today.  Continuing to get better I believe.  Good rest week thus far.  A few pull-ups and push-ups tomorrow at the lake as a test, but not going to overcook anything. 

10/1/15 Thursday October 1, 2015 (16kg TGUs, DB SLDL)

6:45am - belly breathing, OS resets, lacrosse ball release  - 30 minutes

7:15am - 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

7:30am- Training session - 16kg  TGUs, DB SLDLs

2x:
16kg TGUs, 1/1
DB 16kgs SLDL, 5/5

8kg hammer curls, 10/10

7:40am - Complete

Notes - Writing this at the end of the day. I would say further improvements with the left elbow, which is about all I care about right now. Going to try 28kg GSQ and 2H SW tomorrow, same training as Wednesday, just up from a 24kg.  Should be ok, we'll see how it goes.  

9/30/15 Wednesday September 30, 2015 (24kg GSq, 2H SW)

5:45am - belly breathing, OS resets, lacrosse ball release  - 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 - 24kg GSq, 2H SW

2x:
Hip extensions, 5
48kg DL, 5
16kg TGU, 1/1

24kg GSq, 3
24kg 2H SW, 10, x 2
24kg GSq, 3
24kg 2H SW, 10, x 2
24kg GSq, 3
24kg 2H SW, 10, x 3
24kg GSq, 3
24kg 2H SW, 10, x 3

12 GSq, 100 2H SW

Hammer curls with an 8kg KB, 10/10 (these were hard particularly on the L)

7:00am - Complete

Notes - Writing this late Wed night, this has been a good day.  Bottom line, marked improvement in my elbow and arm tension, which is great.  Had a deep-tissue massage last night from my long-time massage therapist, he really got in there and worked the brachialis / biceps among other muscles and I really needed it, big time.  The training session today was solid, no issues, these movements were fine.  Noticed a bit of the L elbow in the goblet (pushing into the bell), but not bad, and absolutely nothing on the swings.  Finished with hammer curls with an 8kg based on Kevin's instruction, full extension at the top and bottom, didn't seem to cause any issues at all.  Was tough though, I was surprised.  L arm was shaking on the last few reps.  Just going to keep resting, recovering, pushing through this.  I probably overcooked things and on top of that, lots of stresses going on with work, coaching the kids for both of their soccer teams, etc. etc.  Backing off is the right thing to do right now. 

9/29/15 Tuesday September 29, 2015 (16kg TGUs, SLDL)

6:15am - Pain free exercises - supine groin stretch

6:45am - belly breathing, OS resets, lacrosse ball release  - 30 minutes

7:15am - 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

7:30am- Training session - 16kg  TGUs, SLDLs

2x:
16kg TGUs, 1/1
16kg SLDL, 5/5

7:40am - Complete

Notes - Left elbow improving this morning. Did some pain free exercises focused on the shoulders last night, as I think that is the real source of the issue for the left elbow.  Did those again this morning, some lacrosse ball release on tight spots in the triceps, and some light KB work.  Corresponded with Kevin, this is certainly a backoff week and will just focus on getting this sorted out and on the right track.  Indian club work, some 2H SW, light getups, SLDLs.  

9/28/15 Monday September 28, 2015 (16kg SN, reverse TGUs)

7:15am - belly breathing, OS resets, lacrosse ball work, hip  - 40 minutes

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 - 16kg SN ladder, reverse TGUs

16kg TGU, 1/1

16kg SN, 5, reverse TGU, switch hands, SN 5, reverse TGU
16kg SN, 10, reverse TGU, switch hands, SN 10, reverse TGU

16kg SN, 15, reverse TGU, switch hands, SN 15, reverse TGU

16kg SN, 20, reverse TGU, switch hands, SN 20, reverse TGU

50 SN each arm (100 total), 4 reverse TGUs each arm (8 total)

8:30am - Complete

Notes - An interesting day.  Struggling through some elbow issues for sure.  I was doing some mobility work late last night, and lacrosse ball release, both things are helping.  I was laying on the floor and just realized I was really, really tired.  Reflecting today, I am probably running things too hot, work has been incredibly busy, I am coaching both of the kids' soccer teams, and I am low on recovery from my KB and body-weight work.  Was really hitting a very productive period of time with training but on the whole, probably overcooked the turkey here.  What is absolutely in order here is a step back, reset on focusing on mobility particularly I am going to do some shoulder and elbow exercises from my Pain Free book that has helped me in the past, get in some rest this week, and check out where I am at in a week.  KB work is good but it should be light and support these objectives.  I definitely need to calm down the elbows and get back to normal here.  And it's mostly the L elbow, no surprise, I am 100% certain this is coming really from the shoulder, hot spots there, this is my old shoulder injury yet again cropping up.  Also definitely the L bicep tendon is tight and it's part of the issue too.  Issues in the elbows are typically coming from the shoulder even though mine feel fine.  The Pain Free exercises will help. Good news is, my hinge is back, glutes are fired up, issues with the low back / obliques have really been run aground.  That's great and I want to keep that going.  Will run all of this by Kevin.