11/4/15 Wednesday November 4, 2015 (20kg CL/PR ladders, 24kg 2H, 1H SW, 20kg 1H SW)

9:00am - belly breathing, Primal Move practice, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall   - 50 minutes (moving very slow, needed a lot of soft tissue work)

9:50am - 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

10:05am- Training session - 20kg CL/PR ladders, 24kg 2H, 1H SW, 20kg 1H SW

2x:
Glute raises, 5
49kg DL, 5
20kg TK PR, 3/3, x 2

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

18 CL, 18 PR each arm (light day, up from 1/1, 2/2 last week)

15 minutes:

Various alternating swing sets of the following

24kg 2H SW, go until form degrades, rest
24kg 2H SW HSP
20kg 1H SW
24kg 1H SW

Felt good to get reps in with the 1H 24kg.  Makes me really focus on the leg drive and hip snap.  Kept the reps low on those, but went well. Encouraging.  2H SW are very powerful these days, this is good.

10:45am - Complete

11:00am - Chiro adjustment

Notes - Late night last night, had to sleep in.  Slow start to the day, needed a lot of soft tissue work primarily on my thoracic spin on the R trap, and R pec, R scalenes on the neck, same spots that have been tight.  Got a chiropractic adjustment and other work after training that helps for sure.  Training itself felt good once I got going.  Grooving into a nice clean and press now that I have a number of reps under my belt the last few weeks.  Swings are powerful.  Some good things are happening, I just need to clean up this stuff on my R side a bit more.  

11/3/15 Tuesday November 3, 2015 (16kg TGUs, SLDLs)

6:50am - belly breathing, OS resets, Primal Move practice, lacrosse ball release  - 30 minutes

7:20am - 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

7:35am- Training session - 16kg TGUs, SLDLs

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

7:50am - Complete

Notes - Uneventful.  Feeling pretty good all around. 

11/2/15 Monday November 2, 2015 (20kg CL/PR ladders, 28kg 2H SW)

7:20am - belly breathing, Primal Move practice, quadruped shoulder rotations against the wall   - 20 minutes

7:40am - 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

7:55am- Training session - 20kg CL/PR ladders, 28kg 2H SW

2x:
Glute raises, 5
48kg DL, 5
16kg half TGU, 1/1

Forgot to do TK PRs damn it

20kg CL/PR, 1/1, 2/2, 3/3, 4/4, 5/5, x 3

45 CL, 45 PR each arm (up from 1/1 2/2 3/3 4/4 or 30/30 last week)

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

8:35am - Complete

9:00am - Acupuncture appt

10:35am - 8 minutes of 28kg 2H SW, go until form degrades, rest, go again , to get in 10 total minutes of swings

Notes - Very solid day of training.  Press volume got up there now once you take ladders to 5s.  The last round, last set of 5 was a little tougher than I would have expected with a 20kg, which is light for me.  Kevin was right to stay at the 20kg this week and just finish out the cycle to get to ladders of 5s.  This was good.  I realized I did not do my TK PRs in the warm-up after writing this, so that wasn't great, probably would have warmed up my shoulders even more for pressing but I felt pretty read to today actually with just arm bars and a couple of get-ups.  My swings had to get broken up between 2 minutes before I had to leave for an acupuncture appt and 8 minutes after I got back, to get in 10 total minutes, but that was fine.  2H SW are very powerful these days.  I like where I am at right now mainly because it feels like I am moving forward in a positive way.  

10/31/15 Saturday October 31, 2015 (24kg 2H SW + push-ups, TGUs)

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

Found 20 minutes in the late afternoon at about 5:30pm at the house to bang out a quick session, after working in my yard for a couple of hours.

Primal move warm-up (feeling very good)

5x superset:

2H SW 24kg, 20
5 push-ups

Total of 100 2H SW 24kg, 25 push-ups

24kg TGUs to windmill position, 1/1, x 2

TGUs with the 24kg felt awesome, it has honestly been a long time since I did a TGU with a 24kg and I think I can get back to that now.  Lockout in the windmill position was excellent.  This is really good.

10/30/15 Friday October 30, 2015 (20kg CL/PR ladders, 32kg 2H SW,. 20kg 1H SW)

8:45am - belly breathing, OS resets, Primal Move practice, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall   - 45 minutes

9:30am - 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

9:45am- Training session - 20kg CL/PR ladders, 32kg 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 x 3

18 CL, 18 PR each arm (medium day, up from 1/1 last week)

12 minutes:
32kg 2H SW, go until form degrades, rest
20kg 1H SW, go until form degrades, including hand switches, rest

Didn't count reps, but this went very well.

10:15am - Complete

Notes - Awesome.  Conclusion of an excellent training week.  This is really going well for me.  Need to talk to Kevin about how to keep progressing using the same movements, 1 arm press and the swing, into next week.  Question is to either stay with the 20kg for pressing and add ladders, or go up a bell.  The 20kg is feeling damn light at this piont.  

10/29/15 Thursday October 29, 2015 (16kg TGUs, 24kg 2H SW)

6:50am - belly breathing, OS resets, Primal Move practice, lacrosse ball release  - 30 minutes

7:20am - 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

7:35am- Training session - 16kg TGUs, 24kg 2H SW

16kg TGUs, 1/1, x 2

24kg 2H SW, 10, x 5

7:50am - Complete

Notes - Easy, quick, feeling good.  Nice.  

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.