3/30/18 Friday March 30, 2018 (20kg SN breath ladders)

6:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:35am - 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 20kg with 3 presses and rotations, 1/1

6:50am- Training session - 20kg SN breathing ladder

3x:
20kg TGU  x 1/1
20kg GSq x 5
20kg hike snatch park x 3/3

20kg SN breathing ladder

SN 1/1 1 breath
SN 2/2 2 breaths

SN 3/3 3 breaths

SN 4/4 4 breaths

SN 5/5 5 breaths

SN 6/6 6 breaths

SN 7/7 7 breaths

SN 8/8 8 breaths

SN 9/9 9 breaths

SN 10/10 10 breaths

rolling
hanging from the bar
cossack stretches

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

7:30am - Complete

Notes - Solid training today, nice and easy.  Feeling better after being sore after skiing on Tuesday.

3/28/18 Wednesday March 28, 2018 (DB 28kgs CL, DB 28kgs PPR)

6:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:35am - 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 20kg with 3 presses and rotations, 1/1

6:50am- Training session - DB 28kgs CL, DB 28kgs PPR

3x:
24kg TGU + PR x 1/1
standing cross crawls x 5/5
24kg GSq x 5
DB 24kgs hike clean park x 3

DB 24kgs CL x 5
DB 24kgs Push PR x 5

3x:
DB 28kgs CL x 5
DB 28kgs Push PR x 5

3 supersets in total

rolling
hanging from the bar
cossack stretches

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

7:30am - Complete

Notes - Writing this on Wed evening.  Yesterday Leah and I went skiing at Stevens Pass, something I never do.  It was a ton of fun.  I felt fine, didn't fall, didn't hurt anything.  I figured I might be a little sore the next day.  Didn't notice anything this morning per se, though this training session, which was scaled back anyway for a back-off week, was hard.  Skiing is the opposite of KB training in that you need to be leaning forward into your boots.  I had a lot going on in terms of calves sore, feet sore, quads etc. and I think things were just a bit off with training this morning as a result.  Left hip and low left back are sore now, adductors tight.  Doing a lot of mobility work now and tomorrow to work on this.

3/26/18 Monday March 26, 2018 (28kg 1H SW / push-ups)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - 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 20kg with 3 presses and rotations, 1/1

7:20am- Training session - 28kg 1H SW / push-ups

3x:
20kg TGU + high bridge x 1/1
Pull-up x 3
48kg wall DL x 5
24kg 2H SW x 10

5x superset:

28kg 1H SW x 5/5
push-ups x 5

rolling
hanging from the bar

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 - Back-off week this week, this was a great training session as the video feedback I received from my last set of swings really confirmed how much progress has been made with my hinge the last month.  I am extremely encouraged.  This has really turned into a beneficial time period for me to re-group, deload, focus on technique for an extended period of time.  I think there is more to be gained by continuing the current focus.

3/23/18 Friday March 23, 2018 (circuit)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - 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 20kg with 3 presses and rotations, 1/1

7:20am- Training session - circuit

2x:
24kg TGU x 1/1
24kg GSq x 5
bodyweight SL deadlift x 1 minute left leg only
R leg hip flexor stretch

5x circuit:
28kg TGU x 1/1
24kg wall 1H DL x 5/5
24kg hike SN park x 3/3
24kg SN x 10/10
BW step back lunge x 5/5

rolling
scales
hanging from the bar

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 - Writing this on Friday night.  End of the 3 week cycle, things really were able to move forward during this period in a number of ways, and this has been really productive.  I am very grateful.  Sticking with the plan, and making some things happen.

3/21/18 Wednesday March 21, 2018 (DB 28kgs CL, DB 28kgs PPR)

6:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:35am - 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 20kg with 3 presses and rotations, 1/1

6:50am- Training session - DB 28kgs CL, DB 28kgs PPR

3x:
24kg TGU + PR x 1/1
standing cross crawls x 5/5
24kg GSq x 5
DB 24kgs hike clean park x 3

DB 24kgs CL x 5
DB 24kgs Push PR x 5

6x:
DB 28kgs CL x 5
DB 28kgs Push PR x 5

6 supersets in total

rolling
hanging from the bar
cossack stretches

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

7:30am - Complete

Notes - Writing this on Thursday evening.  This was a great training session.  I have recovered reasonably well and feel pretty good.  I am thrilled.  This is major progress.  Video of both lifts looked good.  Hinge is significantly improved over the last 3-4 weeks.  Really important that I keep this rolling.

3/19/18 Monday March 19, 2018 (28kg 1H SW / push-ups)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - 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 20kg with 3 presses and rotations, 1/1

7:20am- Training session - 28kg 1H SW / push-ups

3x:
20kg TGU + high bridge x 1/1
Pull-up x 3
48kg wall DL x 5
24kg 2H SW x 10

10x superset:

28kg 1H SW x 5/5
push-ups x 5

rolling
hanging from the bar

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 - Solid training session today, the hinge is coming around, the bell feels better in my hand, I have more snap, more power.  I am encouraged.

3/16/18 Friday March 16, 2018 (circuit)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - 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 20kg with 3 presses and rotations, 1/1

7:20am- Training session - circuit

2x:
20kg arm bar + TGU x 1/1
20kg marching 5/5
Wallsit x 1 minute
bodyweight SL deadlift x 1 minute left leg only
R leg hip flexor stretch

4x circuit:
24kg TGU x 1/1 (28kg TGU x 1/1 sets 2,3,4)
24kg wall 1H DL x 5/5
24kg hike SN park x 3/3
24kg SN x 10/10
BW step back lunge x 5/5

rolling
scales
hanging from the bar

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 - Writing this on Friday night.  Feeling very good about things, I am greatly encouraged.  The chiro visit on Wed was helpful, Jason explained that I have "soft pryamidal paresis" which basically is different tone in the muscles between the front and posterior muscles.  This is extremely common.  To cut to the chase, stretching my R hip flexor and doing a lot of standing work and balancing on my L leg work directly to offset some of these issues. The R hip flexor stretch tones down my R glute and piforomis, which are over active, and the standing leg work on the L strengthens that leg, and turns on my L glute and hamstring.  I have been doing these constantly as well as wall sits, which seem to really fire up the L glute, and this is great.  I also took a number of video shots of my training this week, got the thumbs up from Kevin, and the technique looks to be improving particularly on the snatch which is awesome.  All in all I feel like things are moving forward this week.  I think I can take some real benefits out of what has been a challenging stretch of time for me.