10/28/15 Wednesday October 28, 2015 (20kg CL/PR ladders, 32kg 2H SW)

8:15am - belly breathing, OS resets, Primal Move practice, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall   - 60 minutes

9:15am - 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

9:30am- Training session - 20kg CL/PR ladders, 32kg 2H SW

2x:
Glute raises, 5
49kg DL, 5
16kg half TGU, 1/1

20kg TK PR, 3/3, x 2

20kg CL/PR, 1/1, 2/2, x 3

9 CL, 9 PR each arm (light day, up from 1/1 last week)

15 minutes:
32kg 2H SW, go until form degrades, rest

Didn't count reps, but it was tough, I pushed the bell speed on each set pretty hard.  I did take some fairly long rests, but that allowed me to keep the bell speed very high on every rep.

10:00am - Complete

Notes - Very good day, particularly swinging the 32kg.  I like where things are going.  Definitely working through some real tight muscles on the R side in the trap, mid back and lat, as well as bicep, but it's ok.  I just need to keep working mobility.  I know that 1 arm presses in the past have somewhat led to this pattern, where the R side tightens up a bit, not totally sure why, but it's very manageable and to me just a sign that things are changing and moving around.  I am really pleased with the power I am generating with my swing practice, it's very good.  I think that is helping my glutes and low back a lot, with other added benefits to the whole body.  It's really a mistake for me to get too far away from making sure I am consistently incorporating some swing practice into my training.  It's that good for me. 

10/27/15 Tuesday October 27, 2015 (16kg TGUs, 16kg SLDLs)

7:00am - belly breathing, OS resets, Primal Move practice, lacrosse ball release  - 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

quadruped shoulder rotations against the wall

7:45am- Training session - 16kg TGUs, 16kg SL DLs

2x:
16kg TGUs, 1/1
16kg SLDLs, 3/3

7:50am - Complete

Notes - Solid progress.  Feeling way off on my sleeping schedule, but otherwise, body has been responding well. I am particularly pleased with how my L hip  /oblique / TFL has been responding to the various soft tissue treatments.  This is outstanding. 

10/26/15 Monday October 26, 2015 (20kg CL/PR ladders, 20kg 1H SW / 28kg 2H SW)

7:15am - belly breathing, OS resets, Primal Move practice, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall   - 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 - 20kg CL/PR ladders, 20kg 1H SW / 28kg 2H SW

2x:
Glute raises, 5
49kg DL, 5
16kg half TGU, 1/1

16kg TK PR, 5/5, x 2

20kg CL/PR, 1/1, 2/2, 3/3, 4/4, x 3

30 CL, 30 PR each arm (up from 1/1 2/2 3/3 last week)

10 minutes:
28kg 2H SW, go until form degrades, rest

20kg 1H SW, do some straight sets on each arm, and then do some alternating reps (H2H) until form degrades, rest

Didn't count reps, but it was tough, I pushed the bell speed on each set pretty hard

8:55am - Complete

4:30pm - Kinetics appt

Notes - Great training day.  Body is feeling good all around.  Definitely had some tightness in the R front trap and bicep, I suspect from the push-ups and 2H heavy SW on Saturday, though this has simply been tight lately.  Things are moving around.  The L shoulder continues to improve, as does the L elbow.  Lockout is significantly improving. I can really tell a difference with the get-ups and a few other movements.  It's almost like the issues have slid a bit over to the R side from the L side, though there is absolutely no pain at all, it's more just tightness and really having to work on mobilization etc.  But honestly this is good stuff and I think my body is responding well to a simply focus on single bell pressing and then doing a variety of different swings.  I am gaining some confidence getting in some reps with the press, in terms of honing technique, being efficent and powerful with the clean to set up the press, etc.  It's all good stuff.  I also received some good news today that I don't have to work in New Jersey next week as I was planning, so I can keep running this cycle uninterrupted and hopefully continuing to move the ball forward.  

10/24/15 Saturday October 24, 2015 (24kg / 32kg 2H SW + push-ups)

Writing this on Saturday evening after a very busy day with my kids.

Found 20 minutes in the late afternoon at about 4:20pm at the house to bang out a quick session.  Not having pull-ups in the arsenal right now means some flexibility and I didn't have to make it down to to the lake to get the training in (though we were down there several times today anyway).

24kg Gsq, 5

5x superset:

2H SW 24kg, 10
5 push-ups
2H SW 32kg, 10

Total of 50 2H SW 24kg, 25 push-ups, 50 2H SW 32kg

This felt very solid.  Need to get some decent mobility work in this evening.

10/23/15 Friday October 23, 2015 (20kg CL/PR ladders, 28kg 2H SW)

7:20am - belly breathing, OS resets, Primal Move practice, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall   - 25 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 - 20kg CL/PR ladders, 28kg 2H SW

2x:
16kg half TGU, 1/1

16kg TK PR, 5/5, x 2

20kg CL/PR, 1/1, 2/2, x 3

9 CL, 9 PR each arm

5 minutes:
28kg 2H SW, go until form degrades, rest, do it again

Didn't count reps, probably about 60 reps or so, maybe more.

8:30am - Complete

9:00am - Acupuncture appt

10:30am - Chiro appt

Notes - Back from NYC, good training day all things considered.  Decent night's sleep, left shoulder continues to improve, and desipite all of the traveling and sitting I had to do this week, low back feels ok.  No issues at all during training.  Got another acupuncture appointment done today and chiro too, just trying to really stay up on the recovery methods particularly in the face of travel commitments.  Feeling solid going into the weekend.  A few push-ups and 2H 32kg swings tomorrow.  

10/21/15 Wednesday October 21, 2015 (walk in NYC)

5:30 - 7:00pm - Took a 90 minute walk in Manhattan, walking from my hotel at the Waldorf Astoria near 50th and Park Avenue down through mid down, Times Square etc.  It was awesome.  I was feeling tight all day and this walk was excellent just to unwind and get out and see the city.  Walking is a great, great thing for the body.

10/20/15 Tuesday October 20, 2015 (20kg CL/PR ladders, 24kg 2H SW)

7:30am - belly breathing, OS resets   - 15 minutes

7:45am - break

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 CL/PR ladders, 24kg 2H SW

16kg half TGU, 1/1, x 2

20kg TK PR, 3/3, x 2

20kg CL/PR, 1/1, x 3

4 minutes:
24kg 2H SW, go until form degrades, rest, do it again

Probably got in about 60 very hard style reps in 4 minutes - was pressed for time

9:00am - Complete

Notes - Very quick day, light day in the cycle, and had to move it up to Tuesday from what would have been Wednesday since I flew to NYC later this morning.  Been a long one.  Pretty tight from flying, I expected that, going to try and get up in the morning and just go walking around my hotel which is right on Park Ave in the thick of Manhattan.  Hoping the heartbeat of the city can breath some life into my steps:)