9/30/14 Tuesday September 30, 2014 (24/28/32kg SW ladders)

6:35am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:20am - Training session - 24/28/32kg SW ladders

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

x3

1H SW:
24kg, 10/10
28kg, 8/8 (up from 7/7)
32kg, 6/6 (up from 5/5)

x3

90 2H SW, 72/72 1H SW

7:40am - Complete

Notes - This was very good other than I wanted to get this done earlier in the morning.  Once I did get outside this went quickly.  Well over 200 swings in about 20 minutes, good pacing.  Very strong 2H SW, I was doing a better job of not letting the bell fishtail at the top of the swing, really clamping the lats and throwing the bell out.  Best 2H SW I have had in some time, extremely powerful.  Felt great.  Good 1H SW, little easier every week and noticed in most on the 28kg, which felt like a 24kg for all reps.  32kg is definitely heavy, but felt a little lighter this week.  Good stuff.  Like these quick SW days.

9/29/14 Monday September 29, 2014 (DB 24kg circuit PR focus)

7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes (extra time on lacrosse ball)

8:10am - 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

8:25am - Training session - Double 24kg circuit PR focus

24kg Gsq, 5
24kg 2H SW, 10

30 sec rest between each lift, 2 min rest in between each set

24kg TGU, 1/1
DB 24kg PR, 5
DB 24kg CL, 5
DB 24kg PR, 5
DB 24kg SW, 10
DB 24kg PR, 5
DB 24kg SQ, 5
DB 24kg PR, 5
24kg SN, 10/10

24kg TGU, 1/1
DB 24kg PR, 5
DB 24kg CL, 5
DB 24kg PR, 5
DB 24kg SW, 10
DB 24kg PR, 5
DB 24kg SQ, 5
DB 24kg PR, 4 (didn't go for the last rep due to tightness in R knee)
24kg SN, 10/10

9:00am - Complete

Notes - Really, have to say a cool day here.  First, the not so good stuff.  Had to sleep a little extra this morning, was feeling run down, long weekend with the kids and somewhat of an emotional drain on Sunday with a birthday party for Frankie with Jill's family.  It's not easy seeing everyone given our impending divorce, brings up a lot of feelings of nostalgia and not a small bit of sadness.  I think it took it out of me a little bit to put on a happy face.  I also woke up feeling very tight in a lot of areas - R hip, some glutes, traps, R elbow a bit too.  Interesting.  I have been cruising along here and perhaps need to step up a bit on the mobility work. Certainly I have stepped up training so there may be an accumulation of things, though it just as likely could be attributed to other stressors.  Once I did get warmed up, damn it was a good training day.  Farmer carried the 24s outside and the just felt light - I had a great feeling.  Had some great reps today, presses were extremely strong, this blew away the performance last week where I got to 5 sets of 5 and then really started gassing out on the press, to the point where I finished with a very bad rep on the 4th rep of the 8th and final set.  Today, I blew up 7 sets of 5s, not an issue, not close to failure.  VERY strong reps.  On the last set I made the mistake of locking my knees too much, particularly the R knee, before my last 2 reps and on the last rep I was feeling the knee and decided to kill the rep and not push it.  I easily could have had that last rep if I had properly zipped up by not locking the knees down so much and instead focused on pushing through the floor and tensing the glutes.  Got my tension in the wrong spots on that last rep, which is a good learning lesson for me and something I can easily remedy and improve upon.  Shook the knee out, just fine, and finished with the last set of 10/10 snatches.  Damn that was super cool.

9/27/14 Saturday September 27, 2014 (walk, pull-ups, push-ups, pistols)

Good day, got going around 5pm as my mom was up visiting and watched the kids.  Beautiful weather, it is certainly getting cooler.  Did the following

Some warm up with skipping, very light jogs

5 pull-ups
2 push-ups, 2 crocodile push-ups
walking
pistol, 1/1
3 pull-ups
3 push-ups, 3 crocodile push-ups
walking
pistol, 1/1
2 pull-ups
5 push-ups, 3 crocodile push-ups
walking
pistol, 1/1
walking

Took about 45 minutes total.  Super easy.  Can't believe how improved the pistols are.  Significant improvement in ROM and stability, I can really feel the quad now working on these in addition to the hamstrings, hip.  Getting much better total body tension.  Really cool to see how these have improved over the last couple of months, with relatively little practice overall.

9/26/14 Friday September 26, 2014 (24kg SN, 7/7 for 9 mins)

7:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

8:15am - 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

8:30am - Training session - 24kg SN 7/7 9 mins

2x:
16kg TGU, 1/1
24kg SL DL, 5/5
24kg 1H SW, 5/5

24kg SN, 7/7, on the minute for 9 minutes

126 reps

9:00am - Complete

Notes - Good day.  Slept in, needed it.  Got the snatches done in the required time frame, which was not easy.  But form stayed very good, good power.  Proud of this effort after a tough training week with not a lot of sleep.  I was really gassed at the end though, obviously have to keep working on the conditioning aspects of the snatch.

9/25/14 Thursday September 25, 2014 (DB 24kg circuit SQ focus)

6:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

6:55am - 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:10am - Training session - Double 24kg circuit SQ focus

24kg Gsq, 5
24kg 2H SW, 10

2x: 30 sec rest between each lift, 2 min rest in between each set

24kg TGU, 1/1
DB 24kg SQ, 5
DB 24kg CL, 5
DB 24kg SQ, 5
DB 24kg SW, 10
DB 24kg SQ, 5
DB 24kg PR, 5
DB 24kg SQ, 5
24kg SN, 10/10

7:40am - Complete

Notes - So cool today.  So I slept in longer than I wanted, but felt good.  Quick warm up, ready to go.  I cannot emphasize enough how good it is to be able to shorten the warm up periods and just feel ready to hit the main training for each day.  This is an extremely positive development, it is as good as gaining in strength which I also have been experiencing.  It means my recovery is better and probably means the movements I have been working on are good for me, not causing undue tension, tight spots etc.  All good things. As far as the training goes because I was compressed for time, I had even more focus than usual and did not take much rest between movements or the two sets.  Technique was very strong all the way to the end.  This is the best practice session I have had this week or last.  I really, really enjoy these DB 24kg complex sessions.  Great stuff.  One thing I will say is I have had one hell of an appetite lately, and I have been feeding the beast so to speak.  Adding some size is totally fine by me.  I think I am around 200 lbs and I think as long as I continue training smart and staying lean, I could carry 210 lbs and it would not be a bad thing at all.

9/24/14 Wednesday September 24, 2014 (mobility, KB warmup)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

8:00am - Complete

Notes - Feeling good.  Planned rest and recovery day.  Looking at my notes last week, I am better recovered today after two hard days of training than I was last week at this time, so that is progress.  I had the intention of getting up for a walk this morning but decided to sleep a little bit more.  I need it.  Did mobility work and then went to my daughter's school to surprise her in the morning for her 7th birthday.  Priorities!

9/23/14 Tuesday September 23, 2014 (24/28/32kg SW ladders)

6:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes

6:55am - 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:10am - Training session - 24/28/32kg SW ladders

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

x3

1H SW:
24kg, 10/10
28kg, 7/7 (up from 6/6)
32kg, 5/5 (up from 4/4)

x3

90 2H SW, 66/66 1H SW

7:30am - Complete

Notes - Good stuff today.  Was really tired, feeling the effects of the previous day's hard training.  However once I got warmed up, the swings felt great.  Did quite a bit of hand care yesterday evening and need to keep up on this.  Lots of volume these days.

9/22/14 Monday September 22, 2014 (DB 24kg circuit PR focus)

6:05am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 minutes

6:25am - 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

6:40am - Training session - Double 24kg circuit PR focus

24kg Gsq, 5
24kg 2H SW, 10

30 sec rest between each lift, 2 min rest in between each set

24kg TGU, 1/1
DB 24kg PR, 5
DB 24kg CL, 5
DB 24kg PR, 5
DB 24kg SW, 10
DB 24kg PR, 5
DB 24kg SQ, 5
DB 24kg PR, 5
24kg SN, 10/10

24kg TGU, 1/1
DB 24kg PR, 5
DB 24kg CL, 5
DB 24kg PR, 4 (decided a 5th rep was not wise)
DB 24kg SW, 10
DB 24kg PR, 4
DB 24kg SQ, 5
DB 24kg PR, 4 (last rep very difficult, too difficult)
24kg SN, 10/10

7:20am - Complete

Notes - Well some good things here and then a not so great thing near the end, but good learning lesson.  Felt good this morning.  Quick warm up, again a very good trend that warm up time is compressing.  Press focus today, decided to start with sets of 5 and see where it took me.  Got through 5 sets of 5, 6th set, realized I should not go for a 5th rep and that was smart.  Unfortunately I had it in my mind to finish out my last 2 sets with 4 reps.  On the last set, last rep, really had to grind it through and it was too much of a "max" effort feeling (too close to failure).  It was not a good rep, and there was too much effort in particularly on the L shoulder.  No pain, but just realized it more or less in the middle of the rep and I think I should have backed it off.  A good reminder to really be dialed in and don't have the absolute mindset of having to "hit a number".  I really did think I had it though (well I finished the rep but I thought I had a clean rep not a shaky one).  The sets of 5 were a bump up from sets of 4 last week so I should have realized it was going to increase the accumulated fatigue.  This complex is no joke.  In any event, this evening I got a very extended stretch out and deep work on the lacrosse ball on my trap, lat, shoulder and pecs, focusing on the L side but R too.  That helped a ton.  Going to really be smart about the SW workout tomorrow and not do something dumb.  It's interesting, I felt very tired this evening and honestly I think it may go back to that "max effort" on the last press rep.  Doing that stuff really does take a beating on the CNS.  You simply should not be doing that very often.  

9/20/14 Saturday September 20, 2014 (walk, pull-ups, pistols)

Good day, got going around 5pm.  Absolutely beautiful weather.  On Kevin's advice, after upping the volume quite a bit in training last week to start really drilling into SFG 1 prep for mid November, I dropped the volume a lot for the weekend.  I end up walking about an hour around the lake, broken up by a few sets of pull-ups (2, 3, 5 - 10 total) and pistols (3 sets of singles on each leg).  I also did quite a bit of hanging from the pull up rings to stretch my lats which felt great.  I had to laugh on the first set of 2 pull ups - could totally feel the accumulation of the training week.  Forearms, traps, lats.  Made total sense to drop the volume, and that's good.  I can sort-of grease the groove by doing some pull-ups on the weekend, drop the sprinting to allow my left ankle to completely get better (it's fine but I can tell still tender at times, resting from sprinting will be good).  I want to GTG just a little bit with pistols but will keep the volume extremely low.  I like doing these and just want a base line of practice to keep grooving the movement.  Walking was very good.  I have not gotten that in as much the last month or so, and it will be good to get back to having some more brisk walking.

9/19/14 Friday September 19, 2014 (24kg SN, 6/6 for 10 mins)

6:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:45am - 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:00am - Training session - 24kg SN 6/6 10 mins

2x:
16kg TGU, 1/1
24kg SL DL, 5/5
24kg 1H SW, 5/5

24kg SN, 6/6, on the minute for 10 minutes

120 reps

7:30am - Complete

Notes - Good day.  That was tough but mainly due to the accumulation of plenty of volume this week, the body is getting used to it.  Sleep could definitely be better / longer.  So busy at work.  With that said, feeling very strong, and these were very powerful reps on the SN.  Still tough going, snatching for 10 minutes is just hard.  Not sure it would ever feel easy.  Looking forward to rest and recovery this weekend.

9/18/14 Thursday September 18, 2014 (DB 24kg circuit SQ focus)

6:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:30am - 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

6:45am - Training session - Double 24kg circuit SQ focus

24kg Gsq, 5
24kg 2H SW, 10

10 minute break for kids getting up

2x: 30 sec rest between each lift, 2 min rest in between each set

24kg TGU, 1/1
DB 24kg SQ, 5
DB 24kg CL, 5
DB 24kg SQ, 5
DB 24kg SW, 10
DB 24kg SQ, 5
DB 24kg PR, 5
DB 24kg SQ, 5
24kg SN, 10/10

7:25am - Complete

Notes - That was tough, in a good way.  Really strong movements, worked on not doing any tail tuck on the SQ, staying tight and exploding up with the traps out of the hole.  Strong reps on the presses, sets of 5, really getting that feeling of pushing through the ground and using the glutes and lats.  Was totally sweating at the end of this session.  Awesome.

9/17/14 Wednesday September 17, 2014 (mobility, KB warmup)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:45am - Complete

Notes - I had every intention of getting up and talking a walk with a coffee at Greenlake for active recovery, but it didn't happen.  I needed a little more rest.  Traps are blown up, in a good way, after the last couple of days of training.  It's going to be good to get these back-to-back days of training to get my body used to a little more volume.  Feeling good though, not bad at all, actually feeling very strong.  I am definitely putting on some size the last 6 or so weeks, got a pretty big appetite at times as well.  Feeling pretty mobile, R hip loosened up quite a bit last night after some focused lacrosse ball work, that was a nice benefit today.  Watching the L ankle for tenderness, and at soccer practice tonight with the kids I moved around quite a bit and literally didn't notice it at all.  Big squat focus day tomorrow with another double 24kg complex, I am excited to get after it.

9/16/14 Tuesday September 16, 2014 (24/28/32kg SW ladders)

6:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:45am - 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

kids woke up, 10 minute break

7:10am - Training session - 24/28/32kg SW ladders

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

x3

1H SW:
24kg, 10/10
28kg, 6/6
32kg, 4/4

x3

90 2H SW, 60/60 1H SW

7:30am - Complete

Notes - Good day today.  Been noticing more and more that I don't need as long of a warm up, this is a great trend that I hope to just keep rolling.  The swings were more challenging than I anticipated today, due to grip.  Grip was a little worn out from the complexes yesterday, and I need to do a little bit of handcare as well.  Focused on throwing the bell out away from my body to minimize any fishtail at the top of the swing, which I think I was pretty successful at.  32kg 1H SW is no joke.  Have not done those in awhile.  Hand transfers with a 32kg require utmost concentration.  Looking forward to mobility and a walk around the lake tomorrow morning on an active recovery day.

9/15/14 Monday September 15, 2014 (DB 24kg circuit PR focus)

6:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:45am - 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:00am - Training session - Double 24kg circuit PR focus

24kg Gsq, 5
24kg 2H SW, 10

2x: 30 sec rest between each lift, 2 min rest in between each set

24kg TGU, 1/1
DB 24kg PR, 4
DB 24kg CL, 5
DB 24kg PR, 4
DB 24kg SW, 10
DB 24kg PR, 4
DB 24kg SQ, 5
DB 24kg PR, 4
24kg SN, 10/10

7:40am - Complete

Notes - Good stuff today to start a new cycle where we are upping the volume and are going to push things a bit in prep for the SFG in mid November.  This was a very good start, I am very pleased.  Today was a complex hitting all the main SFG lifts with the double bells, with TGUs and snatching to close and end the complex.  Big-time strength focus using the double 24s.  I picked sets of 4 for the PR as I had a sense that I would be able to complete all reps in both sets without failure.  Perfect choice.  Got to the very last rep on the 2nd set and ground out a very good final press.  Pretty sweet.  Felt strong today, all movements felt very solid which reflects practicing all of these quite a bit overall the last several months.  Really liked the program for today.

9/13/14 Saturday September 13, 2014 (sprints, pistols, pullups and pushups)

Got down to the lake at about 3:00pm, amazing weather, and banged out a very quick but effective training session.   Sprints, pistols, pullups, pushups.

Left ankle still tender, for sure.  Did a much better warm up and the sprints today were probably at about 50% of max effort.  Even saying that, left ankle was noticeable and that tells me something.  It may be time to drop the sprints for awhile and focus on walking again, let this thing play itself out a bit.  Really odd as I did not see this coming a few weeks ago, not exactly sure what the deal is.  Going to do some lacrosse ball work on the foot, calf, some foam roll, and just try to keep some attention on the area and let itself get better.  There was no pain with the sprints and it doesn't seem like a big deal, but there is no reason to push the sprints right now anyway.  Will be smart.

I hit a pistol on each leg for 5 rounds, after each sprint.  Did singles this week and a double on the last set, which went well.  I changed up my form with my arms.  I had been holding them close to my body, almost a kettlebell rack position, and squeezing my hands to create tension.  This time I put them straight out in front of me after seeing various other pictures of pistols, and generated tension in my lats by squeezing my hands tightly.  These were the best pistols I have every done, lol, L ankle was not an issue at all.  It was pretty cool to feel myself pulling by hips down into the squat position with maximum tension, not dropping down and bouncing at all, and then grinding up with glute and quad strength.  I definitely like doing these and it's a really fun movement for me, I a still just so pleased I can actually do these and do them with pretty good technique even.

5 rounds of pull-ups and push-ups after rounds of sprint/pistols.  Pull ups were 7,6,5,4,3 - Fighter pull up style.  Using rings.  Total of 25, up from 24 pull ups last week.   In fact I think I had some counting issues and did 8, 7 on my first two sets by accident, but we will stick with the numbers I put here for setting a baseline for next week.  First time I have done 7 for the top rung, that was cool.  No real issues here, I feel like my pull-ups have taken a jump forward the last several weeks which is cool.

Push-ups were 3,4,5,6,7 - opposite rep scheme of the pull-ups.  I added 2-3 Lizard Push-ups at the end of each regular push-up set.  Feel like I am getting some mileage out of these push-ups even though the reps are low.

9/12/14 Friday September 12, 2014 (training with Kevin)

6:30am - Training with Kevin

7:45am -Finish

Notes - Good training day with Kevin.  Was damn tired, real tired, after being out very late and not getting enough sleep last night.  Dumb.  In any event, did some foam roll and a few mobility drills and then got into TGUs with the 16, 20, and 24kg with pull-ups in between - 2, 3, 5 reps.  For TGUs, worked on keeping the elbow locked, don't move feet too much, bigger lunge into the get-down position.  On pull-ups, make sure I get my shoulders packed before initiating any movement.  Worked on 2H SW with the 24kg, trying not to let the bell fish tail at the top of the swing.  Did some 1H SW with the 24kg, good technique and power on those.  Did double cleans with 24s for 2, 3, 5, focusing on keeping the elbows tight and the catch in the rack soft.  Worked on double front squats with the 24s, 2, 3, 5 reps, trying to sit back at the bottom of the squat motion to prevent tail tuck.  This is an important technique nuance for me as I look to move up in weight and really have a tremendous squat.  Worked on double presses with the 24s, very solid presses, 2, 3, 5 reps, got through a sticking point on the set of 5 pretty well actually with a good grind.  Finished with 10/10 snatches with the 24kg, working on lockout with the elbow.

Everything today was focused on testing for the SFG.  That is completely where the training focus is going to be, SFG test movements for November in Vancouver.  Training is going to ramp up to 4 days of KB work during the week, M/Tue, off Wed (walk at Greenlake for active recovery), Thurs/Fri.  Probably strength day then conditioning day for the two day blocks.  Going to be short but more frequent sessions than what I have been doing (MWF).   Time to get dialed in and really step it up for the next part of the cycle, and work on some of these technique nuances Kevin pointed out.

9/11/14 Thursday September 11, 2014 (24kg TGU, SL DLs)

6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:15am - Training session - 24kg TGUs, SL DLs

24kg TGU, 2/2
24kg SL DL, 5/5

7:30am - Complete

Notes - Good day, feeling refreshed, pretty light week here and the body is responding well.  Not noticing any issues with the L ankle.  Feeling a need to get my hips stretched out better though, I may try some of the Pain Free mobility work I was focused on in June.  

9/10/14 Wednesday September 10, 2014 (24kg complex CL/PR/SQ)

5:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

6:30am - Training session - 24kg complex CL/PR/SQ

24kg TGU, 1/1
24kg Gsq, 5
24kg 2H SW, 10
24kg SL DL, 5/5

24kg TGU, 1/1
24kg Gsq, 5
24kg 2H SW, 10

24kg complex, CL 2, PR 1, SQ 3, 1/1 (each arm), x 5

10 CL, 5 PR, 15 SQ, each arm

7:00am - Complete

Notes - Woke up earlier today, that was the plan, this is a step in the right direction.  Felt good, and had fun doing a single bell complex, have not done one of those in a long time.  The technique is a lot different with a single bell rather than doubles, it's interesting.  Frankly this felt so easy it was almost a joke, but again, that's the point.  Frequent training, work on quality movement, never to failure, you are just adding and adding to the base of skill and strength.  I love it.

9/9/14 Tuesday September 9, 2014 (20kg TGU, SL DLs)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:15am - Training session - 20kg TGUs, SL DLs

20kg TGU, 2/2
20kg SL DL, 5/5

7:30am - Complete

Notes - Quick mobility session after some hard training yesterday.  Body is recovering pretty well, felt good this morning and nice and stretched out after this.  Ankle that was very tender on Sunday is feeling significantly better which is nice. 

9/8/14 Monday September 8, 2014 (24kg S&S)

7:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes

8:25am - 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

8:40am - Training session - 24kg S&S

2X:
24kg Gsq, 5
24kg 2H SW, 10

24kg 1H SW, 10/10, x 5, on the minute
100 reps

1 minute rest

24kg TGU, 1/1, x 5, less than 10 mins
10 reps, 9:30 for time

9:00am - Complete

Notes - Tired, very tired today.  Long weekend running around with the kids.  Things are catching up to me, this deload week comes at a good time.  Body feels good, very strong, just clearly not getting enough consistent rest, not getting to bed on time.  I have to get focused in this area and really dial it in.  My schedule or rather less than optimal maintenance on my time is holding me back.  In any event this training session from Pavel's Simple and Sinister was super easy, barely even noticed it / broke a sweat.  Exactly how you want it to be.

9/7/14 Sunday September 7, 2014 (sprints, pistols, pullups and pushups)

Got down to the lake late pm. about 7:15pm, and banged out a very quick but effective training session.   Sprints, pistols, pullups, pushups. I bumped up the reps on the pullups back to the same level as two weeks ago as I was feeling good and that was the plan after last week's backoff week on the pull-ups.

Had a very tender left ankle after the first sprint.  Dumb, dumb, dumb - I definitely went out too hard on the first sprint, didn't have that great of a warm-up, and had noticed the left ankle earlier today being oddly tender.  So irritated with myself, I know I need to go relatively slow for the start on the first several sprints to get properly warmed up.  Just.... dumb.  Going to have to pay some attention to it this week.

I hit a pistol on each leg for 5 rounds, after each sprint.  Did singles this week as planned, much better reps even including a very tender left ankle.  Like the improvement.

5 rounds of pull-ups and push-ups after rounds of sprint/pistols.  Pull ups were 6,6,5,4,3 - Fighter pull up style.  Using rings.  Total of 24, up from 17 pull ups last week.  Absolutely feel great that I backed off last week.  The two sets of 6 were by far the easiest I have had yet, I was really pumped to see this improvement.  Very strong reps, best yet on these.  The sets of 5,4,3 were totally easy.  Nice.

Push-ups were 3,4,5,6,6 - opposite rep scheme of the pull-ups.  I added 2-3 Lizard Push-ups at the end of each regular push-up set.  I have been getting some comments lately from some friends that I am looking like I added some mass and size.  I have noticed some gains in my chest lately as well as arms and that is probably from training these push-ups a little bit more and doing them "right" after getting some advice from Kevin.  Along with all of the other training too, it all seems to be headed in a very good direction, getting strong, body composition is improving too.  I should weigh myself and see where I am coming in at these days.  I don't have a scale at home and generally don't give a shit what I weigh, doesn't matter to me, I go by how I feel and how my clothes fit.

9/5/14 Friday September 5 2014 (20kgTGU/40kgHSP, 24kg SN)

6:25am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:55am - 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:10am - Training session - 20kg TGU  / 40kg Hike Swing Park, 24kg SN

3x:
20kg TGU, 1/1
40kg HSP, 5 singles

24kg SN, 6/6, on the minute for 10 minutes

120 reps (5/5 for 15, 150 reps last week)

7:40am - Complete

Notes - Interesting.  I did not sleep much the last several nights, and woke up with my stomach definitely not feeling great.  This is the result of traveling to and from Spokane yesterday, not really hydrating enough, and having some gluten/dairy which I try to avoid as much as I possibly can due to intolerance s.  I was about to eat my arm at one point though and that was all that was available.  In any event I got warmed up, started feeling better, and then ended up having a solid training session and can't really complain given the circumstances.  Powerful snatches, getting the technique down, conditioning is improving.  6/6 on the minute is absolutely a step up from 5/5 the last couple of weeks and I was gassing out after I finished.  Still, this is good progress and I am very pleased with this 3-week cycle that I ended up today.

9/4/14 Thursday September 4, 2014 (24kg TGU, SL DLs)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:15am - Training session - 24kg TGUs, SL DLs

24kg TGU, 2/2
24kg SL DL, 5/5

7:30am - Complete

Notes - Quick, mainly a recovery session, mixed with a few 24kg TGUs and SL DLs.  Getting on a good schedule with the kids.  This was perfect, just doing the mobility work and then hitting a few TGUs with the SL DLs really opens up my neck, low back, feeling limber.  Really looking forward to 6/6 snatches for 10 minutes tomorrow.  Less volume than last week's 5/5 for 15 minutes, but more density.  Think it will be good, keep progressing to have that snatch test level of conditioning and proficiency dialed in.

9/3/14 Wednesday September 3, 2014 (DB 24kgs FSQ, DB 24kgs SW)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:30am - Training session - DB FSQ, DB SW 24kgs

2x:
24kg TGU, 1/1
24kg GSq, 5
24kg 2H SW, 20

Superset 6x:
DB 24kg FSQ, 5
DB 24kg SW, 5

30 reps DB FSQ, 30 reps DB SW

Up from 5x last week (25/25)

8:00am - Complete

Notes - Tired as hell this morning, body is a bit worn down.  Did my mobility warmups, started feeling pretty loose, and then headed outside and crushed this training session.  I guess you never really know how a day is going to go.  Technique was very good on both the DB FSq and the DB SW, best yet in this cycle, things are really building on each other.  This was decent weight and it didn't feel heavy, no where near failure.  I could do more, I am getting stronger for certain.  I am very pleased.

9/2/14 Tuesday September 2, 2014 (16kg TGU, SL DLs)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:15am - Training session - 16kg TGUs, SL DLs

16kg TGU, 2/2
16kg SL DL, 5/5

7:30am - Complete

Notes - Quick mobility session after some hard training yesterday.  Body is recovering pretty well, felt good this morning and nice and stretched out after this.

9/1/14 Monday September 1, 2014 (24kg DB PR, 28kg 1HSW)

8:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes (extra lacrosse ball work)

9:25am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

9:40am - Training session - TGU, DB DL, DB PR, 1H SW

2x:
20kg TGU, 1/1
32kg DB DL, 3, 3 sec pause at the top on each rep

24kg DB PR, 1, 2, 3 ladders, x 5 (30 reps total, up from 24 last week)

28kg 1H SW, 7/7, x 5, (70 reps, up from 60 last week)

10:20am - Complete

Notes - Today is labor day, I slept in and that was pretty nice.  I have slowly been trying to catch up on sleep here and there the last week, just about probably getting back to an equilibrium now.  I need to work on getting to bed at 11:30pm for the 5:30am alarm.  That is the goal, just get consistent with that schedule.  In any event, R overhead position a little tight today, that's the result of last night's training I think, just need to keep it mobilized, do some hangs from my balcony to stretch out the lats and the traps, and armpit muscles.  All around feeling good and my L forearm was certainly improved (less sore / tight) this morning again which is good to see.  Presses were strong today, focused on pushing through the ground and squeezing the bells.  1H SW with the 28kg was definitely the best it has been, improved technique, very strong grip on the bell, felt pretty easy which was good to see.