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.