10/31/14 Friday October 31, 2014 (24kg SN)

3:10pm - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (some work on the lacrosse ball, roam roll)

3:55pm - 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 and rotations, 1/1

4:10pm - Training session - 24kg SN

2x:
24kg TGU, 1/1
24kg SLDL, 3/3
24kg H2H SW, 5/5 (10 switches)

24kg SN, 10/10 10/10, rest, 10/10/10, rest 10, rest (5:20 elapsed time), 10/10, rest, 10, rest, 10

120 reps - took me about 9 minutes

4:45pm - Complete

Notes - Interesting.  I flew over to Spokane yesterday morning, very late night with my coworkers - good times but you pay for it the next day.  Had to get up early to meet with some our recruits starting bang at 8:30am which was painful, then back on a flight to Seattle - quick trip over and back.  I actually felt pretty good but when I started snatching and got to 70 reps, I was like - oh boy.  I knew I could either push it or be smart.  It's all about being smart - period - unless you are a rare circumstance ("on the platform" in a competition, or at the SFG when I actually have to try and pass this damn snatch test).  So I took my time on the final 40 reps and made sure I had quality reps.  Did my best today to keep the hips as the key ingredient, wait for the bell on the descent, try to throw it back between the legs and not down, etc.  These were good reps.  When I finished, the pump on my forearms was unbelievable.  It didn't alleviate for probably 10 minutes - crazy.  That 10/10 combo is a good one for me to work to get ready for the SFG test.  My strategy I think will be to go 10/10, very quick rest, 10/10 10/10, rest, 10/10 10/10 for 100 reps.  That is 2 rests and I think I can manage that.  Another tactic may be to go 10/10 10/10 rest 10/10 10/10 rest 10/10.  Not sure what to do but will keep thinking about it.  Either way I have a good feeling I can get to 80 reps in strong fashion but the last 10 are probably going to be just purely gutting it out.  finished the day by going to my chiropractor for the first time in months, just going to get back in a maintenance routine there as it helps my training to see him periodically.  Also picked up some fish oil and probiotics - I have not been using these supplements the last couple of months since I ran out, and I think they really help me.  Getting back in that groove too.

10/30/14 Thursday October 30, 2014 (mobility, KB warm up, TGU)

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, then rotations, 1/1

7:45am - Training session - 16kg TGU

16kg TGU, 2/2

7:50am - Complete

Notes - Adding some more to the arm bars by doing presses and then doing some rotations, trying to get the feeling of dropping my shoulder down and move the scapula to keep it loose.  Kevin did this drill with me a long time ago and then by body work guy also showed me this technique with some light KBs after he worked on my yesterday, reminding me that this was a good way to move the shoulder and scapula to keep it mobilized.  I will definitely keep doing these.  Otherwise today, quick session before getting the kids off and hopping on a plane to Spokane.

10/29/14 Wednesday October 29, 2014 (24kg chain)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

16kg TGU, 2/2

7:35am - Training session - 24kg chain

20 minutes
24kg CL, PR, SQ, 1/1, rest, repeat

Got in 20 rounds - 20 reps of each movement on each side

8:00am - Complete

Notes - So a few things today.  First, body felt a little bit better this morning.  I worked the soft tissue pretty good last night, really focused on trying to get into some hot spots in my R lat, armpit, shoulder, tricep, pec.  I definitely loosened some things up.  The training work this morning was really enjoyable.  I am telling you, there is almost nothing more enjoyable, in its simplicity, than picking up one bell and walking it outside and doing a training session like this.  No frills, just do the work.  I had a very even pace this entire time, essentially it was probably something like 30 seconds of work, 30 seconds off, and then go again.  20 sets in 20 minutes.  In terms of noticing things, my left quad where it connects to the kneecap is tender.  This is a bit frustrating.  A few weeks ago I displaced tension on an overhead press to this knee instead of my glutes where it should have focused, and it may have caused a very mild hyperextension or something.  I am going to keep watching it.  Most likely doing pistols with this is stupid, I totally agree with Kevin's suggestion to drop pistols from the training arsenal for awhile.  I am not sprinting either so I think this small niggle will get some rest and be fine.  On the overhead press I did notice some very minor discomfort in the R elbow; this is something I have been watching and I totally know this is not an elbow thing but rather is coming from the tight lat which has my shoulder a little out of alignment I believe.  Working the various mobility drills including the overhead stretches with a dowel will help.  Bottom line this was a good session, I just have some things to be very aware of, and just be smart heading into the SFG.  To that end, this morning I say my body work specialist and he did some amazing work on me.  Over an hour and he worked out tight spots in my lats, hips, obliques, quads, neck, shoulders.  Particularly what was lit up was a hot spot in m R armpit, connected to my pec, and my lat.  This was the key trigger point.  Getting up from the table after this session, my gait had completely changed, reverted back to where it was a month or so ago before some of this tension started setting it.  I could breath deeper, and literally I looked taller.  He does great work.  This is exactly what I needed to complement the KB work and I need to stay on top of the soft tissue work like this better than I have for the last several months.  At times when I am feeling particularly good I forget that the reasons why are consistent mobility work, soft tissue preventative work, etc.  It never seems to fail that if I get out of the habit of  this additional work, eventually I tighten up and training is impacted.  In any event a couple of steps forward today, which is great.

10/28/14 Tuesday October 28, 2014 (mobility, KB warm up, TGU, SLDL)

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

7:45 - break

8:45am - Training session - 16kg TGU, SLDL

16kg TGU, 2/2
24kg SLDL, 5/5

9:00am - Complete

Notes - Writing this Tuesday night.  Definitely feeling less than my best.  Tight as a drum today.  That R lat is really stuck and it has my right shoulder out of alignment, stuff is going on with the hip, hamstrings, boy oh boy.  Focused on mobility today, including a swing by Greenlake in the late afternoon where I spent 10 or so minutes doing various hangs from pull-up rings just to stretch those lats and shoulders.  Man, that really helped a ton. I also will be seeing by body work guy tomorrow morning to get some work done.  I know I have been running very hard here, lots of stuff going on with work and on the personal side it is not a small thing that the days tick by closer to November 15, which would be 90 days from filing our divorce papers.  It's getting close to being "official".  I have to acknowledge that is a contributing factor.  I just need to take deep breaths, control what I can control, and stay focused on my overall health.  Now is not the time to be trying for PRs and I know that, and I think am managing my expectations appropriately along with training for the SFG that is not over the top, with Kevin's guidance.  I am definitely following orders and not doing anything dumb.

10/27/14 Monday October 27, 2014 (S&S)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes (extra work on the lacrosse ball)

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)

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

7:40am - Training session - S&S, 28kg 1H SW, 24kg TGUs

24kg GSq, 10
24kg 2H SW, 20

28kg 1H SW, 10/10, on the minute for 5 minutes
100 reps

1 minute rest

24kg TGU, 1/1, x 5, 10 minute goal
10 reps, finished at 9:30

8:00am - Complete

Notes - New cycle, final cycle before the SFG1 in Vancouver BC Nov 14-16.  Doing S&S this morning was the perfect tonic, it really felt great and particularly because I woke up with the body not feeling all that great.  My R lat is super locked down, I really need to keep working on mobilizing it and stretching it out which I focused on this morning and will continue to focus on it.  I think things got a little locked up through working very hard for a very long stretch, lots of sitting, tension building up and now I simply need to redouble efforts to mobilize the joints and be ready for the SFG weekend which I am confident I will be.  In any event back felt really nice and loosened up after the swings, TGUs were very good for getting the shoulders some overhead work, stabilizing in the joint, that was very good.  I also worked up quite a sweat.  Always surprised by how S&S can do that, even in 15 short minute of work.

10/25/14 Saturday October 25, 2014 (pull-ups, push-ups, pistols)

Writing this on Sunday night.  Well this was going to be different!!  Had the kids the entire weekend so to get a short training session in, I had to get creative.  We all went down to the lake and it was pouring hard but banged out this session in between messing around with the kids and letting them hang from the pull up rings, try push-ups, and have me hold their arms while they tried pistols!!  The best part of this was doing it together and knowing that these experiences are setting a foundation for them to see the example of a healthy lifestyle.  Really cool, and this is very, very important to me.  The gift of valuing and investing in your personal health is a very important thing.

No walking today - no time, it was raining.

5 pull-ups
5 push-ups
pistol, 1/1

4 pull-ups
5 push-ups
pistol, 1/1

3 pull-ups
5 push-ups
pistol, 1/1

2 pull-ups
5 push-ups
pistol, 1/1

crocodile push-ups, 3/3

This all felt great.  Writing this Sunday, I definitely woke up feeling quite sore again in my R oblique, quad, hamstring, glute - basically the whole socket.  Tight tight tight. It would seem that the pistols do tighten things up a decent amount and I did not do enough before and after mobility work to compensate.  Frustrating.  I did some mobility work this working, hip flexor stretch, doorway stretch with straight leg braced against a doorframe, some yoga stretches as well from my stomach to stretch the lower back, while contracting the glutes hard.  That all definitely helped.  Mobility has got to come into focus here for a couple of weeks leading up to the SFG weekend.

10/24/14 Friday October 24, 2014 (mobility, KB warm up, TGU, SLDL)

6:15am - Training with Kevin

7:30am - Finish

Notes - Good training day with Kevin.  Did mostly mobility work, trying some things to open up my right hip which were helpful.  Some quad stretches, re-working the RKC hip flexor stretch to better target the quad was very good.  Did some deadlifts, TGUs, some 2H and 1H SW, and some snatches with the 24kg but nothing too major.  This was probably about right as I am needing a bit of recovery.  Kevin and I discussed various aspects of the SFG1 weekend and I am feeling just about ready to go.  Training next week with be 1 bell training, dialing down a bit, still keeping some 10/10 snatches to make sure that groove is dialed and ready to go.  Exciting.

10/23/14 Thursday October 23, 2014 (mobility, KB warm up, TGU, SLDL)

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

7:45 - break

8:45am - Training session - 24kg TGU, SLDL

2X:

24kg TGU, 1/1
24kg SLDL, 3/3

9:00am - Complete

Notes - Writing this Friday morning.  Pretty good day.  Slept in a little too much, did some mobiilty work, took the kids to school, had time to come back and do a few TGUs and SLDLs with the 24kg which felt good.  Am definitely a bit worn down.

10/22/14 Wednesday October 22, 2014 (DB 24kg circuit)

6:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (moving slowly)

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 - DB 24kg circuit

16kg OH hold in lockout, 1 minute each, 1/1
16kg TGU, 2/2

5x:
DB 24kg CL, 5
DB 24kg SQ, 5
DB 24kg PR, 5
totals - 25 reps DB CL, DB SQ, DB PR (up from 20 of each last week)

DB 24kg SW, 2, 4, 6, 8, 10
totals 30 reps

7:40am - Complete

Notes - Alright now that was pretty solid stuff.  Got up a little earlier, took a while to shake off the cobwebs but once I got into training, a very strong day, hitting 5x5 on all the lifts.  The very last press of the very last set was a grind, but I was not concerned about failure and I hit the rep without a major issue.  Feeling good about this work today.

10/21/14 Tuesday October 21, 2014 (mobility, KB warm up)

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 - Complete

Notes - Writing this Wed morning.  Pretty tight Tues morning - snatching hard with the 24kg for 100 reps in 5 minutes will certainly light some things up.  I had a deep body massage in the evening on Tues, that really helped open some things up in my R oblique and hip, which is great.  Going to do this again before SFG1 weekend Nov 14-16.  Have to keep a focus on mobility.  

10/20/14 Monday October 20, 2014 (24kg SN)

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

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

9:30am - Training session - 24kg SN

3x:
24kg TGU, 1/1
24kg GSq, 5
24kg 2H SW, 10

5 minute timed set (SFG1 practice):

24kg SN, 10/10, set bell down briefly
24kg SN, 10/10, x 2, set bell down
24kg SN 10/10, set bell down
24kg SN 10/10

Time when off after 96 reps - damn I did not get the 100 under 5mins.  Did the last 4 reps and finished probably around 5:08 in total time.

100 reps

10:00am - Complete

Notes - Can't help but be a little disappointed here - I can do better than this.  My issue is lack of recovery time, not strength, grip or conditioning I think.  It's been very busy at work, personally, etc. and it is catching up with me.  Friday Jill and I had a mediation meeting, which actually was positive, but it takes a toll.  The next time we see the mediator it will be at the courthouse to finalize the divorce.  That is difficult to even write, so I should respect that it is weighing on me in some significant ways.  Had a busy weekend and worked most of the day yesterday to get caught up on various client things I have, so it is no wonder I felt like I had to get some extra sleep this morning and even then didn't feel all that great.  During the snatching I just did not want to digress into any shitty reps, so I set the bell down more than I wanted to.  If I had set it down one less time, I would have hit the 100 reps in under 5 mins.  As it was I think 97 reps in 5 mins is my PR, so I nearly did get a PR today, but that was set probably 6 months ago and I know I can do better than this.  I need to focus on recovery leading up to the SFG1 weekend.  If I go into the weekend reasonably well rested, I think I am going to kick ass.

10/18/14 Saturday October 18, 2014 (walk, pistols, pull-ups, push-ups)

Good day, got going around 2pm.  Did the following

Some warm up with skipping, very light jogs, walking cross crawls (elbow to opposite knee alternating while walking)

walking
pistol, 1/1, x 2 (I was surprised by how good the first set of pistols felt, decided to try 2 sets of 1/1 for each round)
5 pull-ups
5 push-ups, 3 crocodile push-ups

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

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

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

walking

Felt great today, that was very nice as I have really been experiencing some tightness in my R hip and oblique lately that has been a little frustrating, but I have working on it and things seem to be dissipating.  I was pretty shocked actually how good these pistols felt today.  I didn't want to push it too much but I really enjoy being able to do these movements and I want to keep greasing the groove and working on the technique.  I think it is good to have body weight movements in my arsenal for situations in the future where I may not have access to KBs, and just to simply balance out the KB work.  After doing the SFG1 in Vancouver in November, one of the things I want to work on with Kevin is getting a OAPU.    Anyway, nice day today and this was very enjoyable, and easy too.

10/17/14 Friday October 17, 2014 (2H SW 32kg, 1H SW 28kg)

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 - Training session - 2H SW 32kg, 1H SW 28kg

2x:
24kg SL DL, 3/3
24kg TGU, 1/1

5x:
32kg 2H SW, 10
50 reps

28kg 1H SW, 10/10, on the minute for 7 minutes
140 reps

8:30am - Complete

Notes - This was going well but the last two rounds of the 1H SW with the 28kg were very, very hard.  Not enough wind, just very tired.  I am definitely beat down just a bit from a lack of recovery, accumulation of a lot of hard work at my job for the last 5 weeks.  I need several days of good rest to get back going in the right direction, and that is my plan.  I will say the 32kg 2H SW felt great today, very strong and powerful.  I just lost gas at the end of the session.  

10/16/14 Thursday October 16, 2014 (mobility, KB warm up, TGU, SLDL)

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 SLDL, TGU

24kg SLDL, 5/5

24kg TGU, 1/1

7:30am - Complete

Notes - Feeling good, a quick bit of mobility work and a little time with the 24kg.  Loosened up my R hip and oblique which have been tight.  SLDLs are always very good for this.

10/15/14 Wednesday October 15, 2014 (DB 24kg circuit)

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 - Training session - DB 24kg circuit

24kg OH hold in lockout, 1 minute each, 1/1
24kg TGU, 1/1
24kg OH hold in lockout, 1 minute each, 1/1

5x:
DB 24kg CL, 4
DB 24kg SQ, 4
DB 24kg PR, 4
totals - 20 reps DB CL, DB SQ, DB PR (up from 15 of each last week)

DB 24kg SW, 2, 4, 6, 8, 10
totals 30 reps

8:40am - Complete

Notes - Good day here.  Long day yesterday with traveling back and forth to Spokane, and needed a little more sleep this morning.  Very strong reps here, noticeable particularly at the end on the double swings which was encouraging to see how much power I had left in the tank for these.

10/14/14 Tuesday October 14, 2014 (mobility, KB warm up)

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 - Complete

Notes - All things being equal, not too bad this morning, feeling pretty good.  Didn't have as much of a recovery impact from snatching yesterday as I did a week ago, which is good.  Flew over and back to Spokane today, damn tired.  Got to get ready to do some DB 24kg circuit work tomorrow:)

10/13/14 Monday October 13, 2014 (24kg SN)

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 - Training session - 24kg SN

16kg OH walks in lockout, 1 minute each, 2/2

3x:
24kg TGU, 1/1
24kg GSq, 5
24kg 2H SW, 10

24kg SN, 10/10, set bell down briefly
24kg SN, 10/10, x 3 (up from x 2 last week)

80 reps

8:30am - Complete

Notes - Good god that was TOUGH on the snatching.  Pretty proud of being able to get through that and keep the reps strong, with good technique. Literally gasping for air at the end and even gagged once or twice, thought I was going to puke.  Wow. Good to get in this practice before the SFG which is basically a month away.  I will say I had a little bit left, if necessary I believe I would have passed the snatch test today getting 100 reps in 5 minutes.  I hit these 80 reps quickly, definitely the quickest I have ever done 80 reps on the snatch.

10/12/14 Sunday October 12, 2014 (walk, pistols, pull-ups, push-ups)

Good day, got going around 5pm.  Weather is getting colder.  Did the following

Some warm up with skipping, very light jogs

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

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

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

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

walking

Took about 10 minutes total as I did some extra walking.  Took quite a bit of time to warm up my ankles and knees.  Really interesting that both ankles are still relatively tender even with light jogging.  This is truly odd.  Could be a bit of de-training for sprinting, walking etc. as I have not done as much lately, but upped the KB work.  Not sure.  I think the way to improve this is to do brisk walks.  It's hard to go wrong with brisk walks, so I will do what I can to try top get some more walking in.  I also did a LOT of hanging from the rings to try and stretch out primarily my R shoulder, armpit, oblique, hip.  Things are tight on that side.  It was clear to be doing the first pistol that that R side is just tight.  I think it is an accumulation of a lot of stress from work, been working quite hard lately, probably too much sitting and just not quite enough mobility and related work to offset the increased stress.  Things are fine though, the stretch outs were really good and my body was responding well.  Pull-ups and push-ups were very strong.  After the first set of pistols, pistols were solid as well.  Definitely want to keep these in an extremely small dose at this time, don't want to overdue anything.

10/10/14 Friday October 10, 2014 (2H SW 32kg, 1H SW 28kg)

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 - 2H SW 32kg, 1H SW 28kg

2x:
24kg SL DL, 3/3
24kg TGU, 1/1

5x:
32kg 2H SW, 10
50 reps

28kg 1H SW, 10/10, on the minute for 7 minutes
140 reps

7:30am - Complete

Notes - Tough day, tough day here.  Burning the midnight oil with work, realized I was run down right at the end of this session as I really was running on fumes.  Felt strong with the reps, very good power, but just didn't have a lot of wind.  It was harder than I expected.  I suppose with that said it was a decent amount of work.  Focused on getting good hip snap, keeping the bell right in front of my body on the 1H SW, efficient movement, pulling down hard with the lats. I really could feel the power on these reps. Good practice. 

10/9/14 Thursday October 9, 2014 (mobility, KB warm up, TGU, SLDL)

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 TGU, SLDL

24kg TGU, 1/1

24kg SLDL, 5/5

7:30am - Complete

Notes - Feeling good, a quick bit of mobility work and a little time with the 24kg.

10/8/14 Wednesday October 8, 2014 (DB 24kg circuit)

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 - Training session - DB 24kg circuit

16kg OH walks in lockout, 1 minute each, 2/2
16kg TGU, 2/2

5x:
DB 24kg CL, 3
DB 24kg SQ, 3
DB 24kg PR, 3
totals - 15 reps DB CL, DB SQ, DB PR

DB 24kg SW, 2, 4, 6, 8, 10
totals 30 reps

8:30am - Complete

Notes - Great day.  Feeling recovered, very strong.  I am having to work mobility and lacrosse ball time on my R hip and oblique, and R quad, which have been tight for the last several days, so I have to keep my eye on this.  With that said, very strong movements today, and finished the session feeling better than when I started, way, way, way far from failure.  It felt easy.  Pretty cool.

10/7/14 Tuesday October 7, 2014 (mobility, KB warm up)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 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 - Wow I was shocked at how my traps and shoulders and forearms felt this morning - sore.  Not in a bad way at all, absolutely no pain, but more fatigue that I would have expected.  Snatching the 24kg as powerfully as I did, with the 10/10, 10/10 x 2 rep scheme with basically no rest, had an impact it seems.  I don't snatch on Mondays either so switching the training day up probably also has something to do with it.  I have to shake my head once again because when I got the training schedule for Monday, I looked at it and though - a few TGUs, goblets, 2H SW, and then only 60 reps for the snatch - this is going to be easy.  And lo and behold the next day I am noticing the effects of this "easy" training session still.  Unbelievable.  The minimum effective dose - that concept just makes sense.  Train consistently, not to failure, progress gradually, live to train another day and don't push the pedal to the floor every time, you'll run out of gas quickly.  Good experience to be reminded of these training tenants.  

10/6/14 Monday October 6, 2014 (24kg SN)

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 - Training session - 24kg SN

16kg OH walks in lockout, 1 minute each, 2/2

3x:
24kg TGU, 1/1
24kg GSq, 5
24kg 2H SW, 10

24kg SN, 10/10, set bell down briefly
24kg SN, 10/10, x 2

60 reps

8:30am - Complete

Notes - Good day.  OH work felt good, stretched out things before TGUs.  Practicing the elbow lock.  Snatching 10/10 is just never easy.  I was huffing and puffing after the set of 40 reps, but it's good to know I can do that.  Working up to 4 sets in a row after 1 starting set, for 100 total reps, basically the snatch test.  Going to add one set of 10/10 each week.  I focused on staying in my hips and waiting for the bell on the descent as long as possible.  Good practice.

10/4/14 Saturday October 4, 2014 (walk, pull-ups, push-ups, pistols)

Good day, got going around 5pm and it was very beautiful weather.  Did the following

Some warm up with skipping, very light jogs

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

walking
pistol, 1/1
4 pull-ups
3 push-ups, 3 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

Took about 45 minutes total.  Easy.  It was somewhat of an accident to do 5, 4, 3, 2 on the pull-ups, I meant to do 5, 3, 2 but an extra set of everything in a GTG manner is not going to crush anyone.  Interesting on skipping and warm ups, I notice some tenderness in the L ankle still that has lingered.  Odd.  It doesn't show up on any KB lifts or really anything else but putting pressure on it and pushing off.  Looks like dropping sprinting the last several weeks is wise indeed.  I'll have to talk to Kevin about possibly doing specific mobility work to coax this along.

10/3/14 Friday October 3, 2014 (training with Kevin)

6:15am - Training with Kevin

7:30am - Finish

Notes - Good training day with Kevin.  Very good.  Mobility work, and then got into TGUs 16, 20, 24kg, then onto 2H SW 24, 32kg, 1H SW 24kg, DB SW with 24s, DB CL 24s, DB SQ with 24s, DB CL and PR with 24s.  Finished with snatching the 24, sets of 10/10 and then 10/10/10/10.  All lifts felt good.  Tweaks on the SW to make sure I am staying tight, lock down the lats, stay crisp and tight at the top of each SW.  DB SQ, pauses at the bottom, that is a new twist, makes it a bit harder.  Snatching, just really trying not to lose the hinge, keep the legs involved, don't make it an upper body exercise.  My hand care needs a little work, need to dial that in a bit better.  All in all feeling very good about things.  Will check in with Kevin in 3 weeks, SFG1 in Vancouver BC is mid November, definitely getting excited.

10/2/14 Thursday October 2, 2014 (DB 24kg circuit SQ 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 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

7:30am - Complete

Notes - Awesome.  Felt great this morning, very strong session here with very good technique, not a ton of rest between sets.  Getting a better feel on the squats for not tucking at the bottom, reaching back with my butt, exploding out of the hole and pushing up through the traps.  Cleans, swings, presses and snatches all strong.  Feeling good and looking forward to training with Kevin tomorrow.

10/1/14 Wednesday October 1, 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 - Good stuff, felt good this morning, recovering well.