8/23/17 Wednesday August 23, 2017 (24kg complex)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:15am- Training session - 24kg complex

2x:
24kg TGU x 1/1
24kg kickstand DL x 5/5
24kg 2H SW x 10

24kg 2H SW x 10

15 minutes:
24kg 1H SW x 2 SN x 2 FSQ x 2 1H SW x 2, set down, switch hands
24kg 1H SW x 3 SN x 2 FSQ x 3 1H SW x 3, set down, switch hands

24kg 1H SW x 5 SN x 2 FSQ x 5 1H SW x 5, set down, switch hands

got 2 sets

24kg 2H SW x 10 x 2

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:00am - Complete

Notes - Good training session, felt fine, didn't want to push much.  Went to chiro today to work on this adductor stuff, left low back / illiac crest and right hip / hamstring tightness.  All old patterns.  Got some ideas.  Have bodywork later today as well.  Just have to work through this.

8/21/17 Monday August 21, 2017 (DB 24kgs moving target complex)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - DB 24kgs moving target complex

2x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10

Moving target complex:

DB 24kgs CL x 2 SS PR x 1 FSQ x 1
DB 24kgs CL x 3 SS PR x 1 FSQ x 1

DB 24kgs CL x 5 SS PR x 1 FSQ x 1

DB 24kgs CL x 1 SS PR x 2 FSQ x 1

DB 24kgs CL x 1 SS PR x 3 FSQ x 1

DB 24kgs CL x 1 SS PR x 5 FSQ x 1

DB 24kgs CL x 1 SS PR x 1 FSQ x 2

DB 24kgs CL x 1 SS PR x 1 FSQ x 3

DB 24kgs CL x 1 SS PR x 1 FSQ x 5

24kg 2H SW x 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:00am - Complete

Notes - Good training session.  Working through some issues with the left adductor / left hip which reaches around to low left back - things have been a bit off for a week since doing the heavy volume day on 32kg C&P last Monday.  Doing various mobility work over the weekend and I believe some of the issues at least are actually left trap / left shoulder related. Did an hour of Pain Free "supine groin stretch" yesterday and it really was working that left shoulder, trap, lat etc big time.  This is an old pattern that has reared up again, it's been some time since I had to deal with this.  With a back off week this week it's a good time to get some soft tissue work done and get plenty of sleep and recovery time.  I have been running things a bit hot, sleep has been less than optimal, and have been in the middle of a job search which is inherently stressful.  I also turned 40 years old last week too so there's that:)

8/19/17 Saturday August 19, 2017 (24kg complex)

7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:15am- Training session - 24kg complex

2x:
24kg TGU x 1/1
24kg GSq x 5

24kg 2H SW x 10

3x:
24kg 1H SW x 2 SN x 2 FSQ x 2 1H SW x 2, switch hands 1H SW x 2 SN x 2 FSQ x 2 1H SW x 2, rest
24kg 1H SW x 3 SN x 2 FSQ x 3 1H SW x 3, switch hands 1H SW x 3 SN x 3 FSQ x 3 1H SW x 3, rest

24kg 1H SW x 5 SN x 2 FSQ x 5 1H SW x 5, switch hands 1H SW x 5 SN x 5 FSQ x 5 1H SW x 5, rest

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:00am - Complete

Notes - Good training session and really worked up quite the set.  I mixed this up slightly and decided not to time the session, but just go for 3 full sets, on a crisp pace; I also added in swings at each end for a "swing sandwich".  I probably was right around 20 minutes, maybe a minute or two over.  Not setting the bell down at the hand switch definitely increases intensity and keeps the heart rate very high.  A nice combination.

8/18/17 Friday August 18, 2017 (PR+pull-ups, 2H SW 40kg)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - PR plus pull-ups, 2H SW 40kg

2x:
20kg TGU x 1/1
DB 36kgs DL x 5

24kg PR x 5/5

5x:
32kg PR x 1/1
Pull-up
36kg PR x 1/1
Pull-up
40kg PR x 1/1

5 minutes:

40kg 2H SW x 10

got in 7 sets - 70 reps

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:30am - Complete

Notes - .Great training session.  Really proud of this.  I believe I am truly getting close to being able to press the 48kg.  I really had some strong presses with the 40kg, particularly the last two rounds when I did some brief visualization before addressing the bell, and driving my feet into the ground and pressing away from the bell. With the way the last reps went up, speed of the bell, that is a great sign.  Excellent close to this cycle.

8/16/17 Wednesday August 16, 2017 (36kg 1H complex, carries)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 25 minutes

7:25am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:40am- Training session - 36kg 1H complex

2x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
24kg BU PR x 1/1

32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

36kg complex x 5:

36kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

DB 36kgs farmer carries
40kg suitcase carry x 1/1
DB 36kgs farmer carries
40kg suitcase carry x 1/1

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - First and foremost, it's my 40th birthday today, which is awesome.  Quite the day and plenty of reflection on my life through the first 40 years, and a lot to be very grateful for.  There is also a lot to be excited about for the future.  Starting out the day with a great training session was the way to go.  Now, I will relax and enjoy the rest of the day!

8/14/17 Monday August 14, 2017 (32kg C&P, 44kg H/S/P)

7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:00am- Training session - 32kg C&P, 48kg H/S/P

3x:
20kg TGU x 1/1
20kg BU FSQ x 2/2

24kg PR x 5/5

3x:
32kg C&P x 1/1
32kg C&P x 2/2
32kg C&P x 3/3
32kg C&P x 4/4
32kg C&P x 5/5

5x:
48kg Hike/Swing/Park x 3

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:00am - Complete

Notes - Ok so that is no joke.  Would have to go back into my logs and figure out if that was a PR for C&P reps in one session with the 32kg, I am pretty positive that it was, 45 total C&P reps is some serious business.  Again my left adductor got a bit fired up later in the day after this session, same as last week, so this is a pattern that shows up when the volume gets high.  It's not terrible, and a bit of focused work on the left lower lat, glute with a lacrosse ball seems to get those muscles firing and taking some pressure off the adductor.  I think what happens is that those muscles don't bear as much of the load as they should when the volume gets high, and the left adductor starts to bark.  I will have to think about how to mitigate this, I think it's all amount making sure that left glute is really firing in the warm up and ready to do it's part.  All in all though this is a strong effort and a good day.

8/12/17 Saturday August 12, 2017 (24kg complex 20 mins)

8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:45am- Training session - 24kg complex 20 minutes

3x:
24kg TGU x 1/1
24kg kickstand DL x 5/5
24kg 2H SW x 10

20 minutes:
24kg 1H SW x 2 SN x 2 FSQ x 2, switch hands 1H SW x 2 SN x 2 FSQ x 2, rest
24kg 1H SW x 3 SN x 2 FSQ x 3, switch hands 1H SW x 3 SN x 3 FSQ x 3, rest

24kg 1H SW x 5 SN x 2 FSQ x 5, switch hands 1H SW x 5 SN x 5 FSQ x 5, rest

Ended up getting 3 full sets in 20 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:30am - Complete

Notes - Decided to keep the training same as last week.  After doing the first set of 5s, I was supposed to keep with sets of 5 for the rest of the training session, but I was feeling a little drained and wanted to keep form intact.  It's been a long week, interviewed and got a big job offer, which is super excited but it's been stressful. Also celebrating my 40th birthday today a with friends and family (turning 40 on August 16th).  All in all, the work was solid and I think it was a good move to modify the plan for today.