12/31/14 Wednesday December 31, 2014 (DB FSQ, SW 24kgs Complex for time)

10:05am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

10:35am - 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)

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

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

10:50am - Training session - DB FSQ, DB SW 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg TGU, 1/1 to the knee

DB FSQ, DB SW 24kgs complex, 3 DB FSQ, 3 DB SW, as many sets as possible, 20 minutes

15 sets

Totals 45 DB FSQ, 45 DB SW

11:20am - Complete

Notes - This was extremely good, particularly for the circumstances.  Out very late last night, decided not to do this first thing in the morning but instead slept a little bit more and did this mid-morning.  That probably helped the performance significantly because I had been up for several hours and had moved around, so probably a bit stronger than I would be early most mornings.  I was surprised I got 15 complete sets in, which is a very good pace.  For Monday's training of DB PR / CL, I did 13 sets.  So two more sets today with arguably more challenging movements in some ways (you try following up DB FSQs with DB SWs - damn that was something else).  I was pretty dialed into to various technique aspects for each set.  I would pick something to focus on for the FSQ, and then something to focus on for the DB SW and really try to nail that piece on each rep of each movements.  So it could have been pulling into and out of the hole on the FSQ, or using my lats and glutes out of the hole, or on the SW, making sure I was hitting a strong lockout for each rep.  It was good.  My R elbow was a little tight this morning before training and I noticed it thereafter, the tricep muscle and bicep are the culprit.  Going to get in some good mobility work and lacrosse ball work which will help.  Great start out to the squat-focused cycle today.

12/29/14 Monday December 29, 2014 (DB CL, DB PR 24kgs complex) and Tuesday December 30, 2014 (16kg TGUs, SL DLs)

Monday
8:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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)

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

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1
Tempo presses 16kg, 5/5

8:45am -Training session - DB CL, DB PR 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg TGU, 1/1 to the knee

16kg BUP, 1/1

12kg tempo presses, 5/5

16kg BUP, 1/1

DB CL, DB PR 24kgs complex, 3 DB CL, 3 DB PR, as many sets as possible, 20 minutes

13 sets

Totals 39 DB CL, 39 DB PR

2H SW 24kg, 10

9:15am - Complete

Notes - Start of a new cycle.  Going to be a shitload of double bell lifts, squat-focused though there is some cleans and some presses too.  Pretty excited for this.  Felt ok today given the circumstances - traveled all day back to Seattle from South Dakota yesterday, slept ok, it's been a busy week for sure.  I thought I would be a little stronger here but then again I did a decent training session on Saturday, which I never do (gym was closed on Friday), and then traveled, so I wasn't recovered for this work today.  With that said, really pleased with the technique improvements, these were good cleans and solid presses.  Definitely picked up some good tips at the SFG1 in Vancouver in November for both of these lifts, and my technique continues to improve.  Keeping the bells very close, don't let the elbows wander on the cleans.  For the press, press the feet into the ground, grip the shit out of the bells on the push to lockout.  Last reps on the press in the last 2 sets were tough, but not at failure.  Just good grinds with solid technique, pushing through the sticking point and finishing the reps strong.  

Tuesday
8:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 25 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, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1
Tempo presses 16kg, 5/5

8:40am - Training session - 16kg TGU, 16kg SLDLs

16kg TGU to the knee, 2/2
16kg SLDL, 5/5

8:45am - Complete

Notes - Feeling very good and moving well.

12/23/14 Tuesday Dec 23 - Sunday Dec 28, 2014 - Vacation in South Dakota

I took my kids to Deadwood, South Dakota (my birthplace and where a lot of my mom's family resides) for Christmas.  It was amazing, and we had a great trip, something I know my kids will remember and that is very special to me.

As far as training goes I didn't really know what to expect.  There is a rec center (basically a YMCA) a block from my grandmother's house with a weight room, pool etc. so I knew I was going to get a little bit of stuff in.  The plan was to go easy regardless and use this as a recharge week.

It turns out they had some light kettlebells, measured in lbs, ranging from 15lb to the heaviest at 45lb (basically an 8kg up to a 20kg).  There were double 40lb kbs which is basically somewhere between a 16kg and a 20kg (essentially an 18kg).  Not a size I ever use.

I got in some training on Wed the 24th and Saturday the 27th.  On Wed the 24th I spent a lot of time doing mobility work and teaching one my brothers some basic mobility work and KB lifts.  That was fun.  I ended up getting in probably 20 minutes or so of decent work.  I decided to do sets of 5 of double snatches with the 40lbs (haven't done a double snatch in god knows 21 months or something), and then did overhead walks, and then sets of 5 double front squats.  I did about 5 rounds of this complex, and thought it was pretty cool.  Mixed in a few sets of 1H SW with the 45lb among doing various other demos of some lifts for my brother.

On Sat the 27th I was by myself and after warming up I did "kettlebell aerobics" which is something I pulled from the SFG Blog.  With the 45lb KB I put 20 minutes on the timer and did 1 CL, 1 PR, 1 SQ and then switched hands, just going back and forth at a steady pace, and doing some fast and loose shaking out the tension between each round.  I ended up doing 18 rounds on each side, so nearly kept up a pace of 1/1 per minute for the 20 minutes.  Felt great and just what I was looking for.  I then did my Fighter Pull-Up work for the week, in a circuit with push-ups and SL DLs with the 45lb KB.   Did 5 total rounds of the circuit, with the pull-ups being 6/5/4/4/3 (22 reps, 1 up from last week), push-ups at 5 per circuit with the first 3 reps in each set basic push-ups and the last 2 reps per set lizard push-ups, and then 5/5 on the SLDLs each round.

I swam with my kids on the 24th and 27th as well, and went skiing with them on the 26th.  It was a perfect mix of relaxation and being active on this vacation.  Great stuff.

12/22/14 Monday December 22, 2014 (DB 24kg Moving Target Complex, 1H SW 32kg)

7:10am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:40am - 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, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

7:55am - Training session - DB 24kg Moving Target Complex, 1H SW 32kg

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg TGU, 1/1 to the knee

2H SW 24kg, 10

16kg BUP, 1/1
12kg tempo presses, 5/5
24kg BU CL, 1/1

DB 24kg Moving Target Complex – for time

2, 3, 5

DB CL, DB PR x 2, DB SQ

DB CL, DB PR, DB SQ x2

DB CL x 2, DB PR, DB SQ

DB CL, DB PR x 3, DB SQ

DB CL, DB PR, DB SQ x3

DB CL x 3, DB PR, DB SQ

DB CL, DB PR x 5, DB SQ

DB CL, DB PR, DB SQ x5

DB CL x 5, DB PR, DB SQ

Totals 16 DB CL, 16 DB PR, 16 DB SQ

Did this VERY quickly - 10-11 mins total.

1H SW 32kg, 8/8, x 5

80 1H SW (up from 70 last week)

8:25am - Complete

Notes - Writing this on Sunday the 28th after getting back from vacation in South Dakota from Tuesday the 23rd to today.  This was a good final training session before going on vacation.  I remember being surprised at how light the bells felt on all movements, and including the 1H SW with the 32kg, which was very strong.  Just great stuff all around.  Adding in some BUP and the tempo presses to warm up for pressing really feels good.

12/20/14 Saturday December 20, 2014 (pull-ups, push-ups, walking, hill sprints)

Writing this on Sunday evening.  Got this work in yesterday mid day, which was nice for once.  It was raining throughout and the only little challenge was keeping a good enough grip on the rings for pull-ups, but it was fine.  Got an awful lot of walking in and also added some sprints for the first time in a long time (and this time, on a hill).

Hanging from bar
Hip mobility

6 pull-ups
5 push-ups (3 regular, 2 lizard - same for all sets)
Short walk

5 pull-ups
5 push-ups
Short walk

4 pull-ups
5 push-ups
Short walk

3 pull-ups
5 push-ups
Short walk

3 pull-ups
5 push-ups
Short walk

Total pull-ups - 21, up 1 from last week; 25 push-ups

Walked for about 15 minutes after finishing this to the hill at the south end of the lake.  Did 4 sets of hill sprints, didn't time them, but its' probably about 15 seconds from the bottom of the hill to the top. Sprint up, walk down, shake it out, do it again - not that much rest between the 4 sets.  It was actually raining pretty hard at this point but didn't bother me.  Felt good actually. It's a pretty steep hill, but it felt great to do these.  My running motion felt really, really efficient and strong.  That was really cool to see as I have done no running or sprinting in a long, long time, months basically as I dropped the sprinting back in October to focus purely on SFG1 lifts.  I am writing this on Sunday and am not sore today, whereas flat ground sprints when I was doing them definitely were accompanied with some DOMS.  I think these hill sprints are going to be a great weekend addition to the other bodyweight work.

12/19/14 Friday December 19, 2014 (1H PR 28kg, DB SW 24kg)

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, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

8:00am - Training session - 1H PR 28kg, DB SW 24kg

24kg TGU, 1/1

16kg BUP, 1/1

24kg BU CL, 1/1
24kg TGU, 1/1
16kg BUP, 1/1
12kg tempo press, 5/5

1H Press Ladders 28kg

28kg, 1, 2, 3, x 5 each arm  (PR)

30 presses each arm

DB SW 24kg, 10, x 4

8:45am - Complete

Notes - Just awesome stuff.  My overhead position is feeling really good, very strong, significantly less tension and tightness on the R side.  Very pleased.  The arm bar and other work is opening things up.  These presses today were VERY strong.  I absolutely owned the 28kg for 5 sets of 1, 2, 3 - this is a PR.  I am very pleased about the 1H pressing improvement during this cycle.  Great stuff going into a Christmas week where I will be vacationing in South Dakota with my kids.  Will be bodyweight work mostly I anticipate as I probably won't have access to KBs, maybe a little barbell work but I don't plan on going too hard - mostly resting, mobility, some pull-ups and push-up variations, probably some pistol squats on a GTG basis.  

12/18/14 Thursday December 18, 2014 (16kg TGUs, SL DLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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)

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

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

7:40am - Training session - 16kg TGU, 16kg SLDLs

16kg TGU to the knee, 2/2
16kg SLDL, 5/5

7:45am - Complete

Notes - Feeling very good and moving well.  Very pleased.  Looking forward to some 28kg pressing tomorrow, hitting 5 ladders of 1, 2, 3 and trying to dominate each rep to really own the 28kg.  

12/17/14 Wednesday December 17, 2014 (TGUs, 2H SW ladder)

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, 1/1
Arm bar 16 kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

8:30am - Training session - TGUs, 2H SW ladder

24kg TGU, 1/1

24kg SL DL, 3/3

32kg TGU, 1/1

32kg SL DL,
32kg TGU, 1/1

5x:

2H SW 40kg, 10
2H SW 44kg, 10
2H SW 48kg, 10

150 swings

2H carries
40kg
44kg
48kg

9:10am - Complete

Notes - Very good day.  Pretty heavy workload with the swings, for sure, but pretty powerful all around.  I am pleased with how my body is feeling this week.  I am not overtrained, doing about just the right amount of work I think.

12/16/14 Tuesday December 16, 2014 (24kg TGUs, SL DLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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)

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

7:40am - Training session - 24kg TGU, 24kg SLDLs

2x

24kg TGU to the knee, 1/1
24kg SLDL, 3/3

7:45am - Complete

Notes - Good stuff.  Nothing to say here other than felt good this morning, moving well, tightness in R armpit, lat, pec has been alleviating day by day.  That work with the arm bars and a few other things I think is really helping.  Also noticing more size on my legs, traps, arms.  Will keep eating like a horse and see where this takes me.

12/15/14 Monday December 15, 2014 (DB 24kg Moving Target Complex, 1H SW 32kg)

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, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

8:00am - Training session - DB 24kg Moving Target Complex, 1H SW 32kg

16kg TGU, 1/1

24kg GSq, 5

24kg TGU, 1/1

2H SW 24kg, 10

DB 24kg Moving Target Complex – for time

2, 3, 5

DB CL, DB PR x 2, DB SQ

DB CL, DB PR, DB SQ x2

DB CL x 2, DB PR, DB SQ

DB CL, DB PR x 3, DB SQ

DB CL, DB PR, DB SQ x3

DB CL x 3, DB PR, DB SQ

DB CL, DB PR x 5, DB SQ

DB CL, DB PR, DB SQ x5

DB CL x 5, DB PR, DB SQ

Totals 16 DB CL, 16 DB PR, 16 DB SQ

Did this pretty quickly - 12 mins total.

1H SW 32kg, 7/7, x 5

70 1H SW (up from 60 last week)

8:30am - Complete

Notes - Awesome.  Felt great today.  Good warm up, very strong on the complex movements, very strong and had a ton left in the tank - this was not taxing.  The 7/7 1H SW with the 32kg were the best yet - I easily could have gone 8/8 or 9/9, maybe even up to 10/10 without undue effort.  This is excellent as I can really see the progress in this cycle.  I am very pleased.  Looking forward to some mobility work tomorrow and trying a few of the additional things that Kevin taught me last week.

12/13/14 Saturday December 13, 2014 (pull-ups, push-ups, walking)

Writing this on Sunday evening.  Got this work in yesterday evening in the dark - was great actually because I was able to get in a ton of walking, probably a good 3 miles.

Hanging from bar
Hip mobility
Pistol, 1/1 (just wanted to see how that felt as I haven't done these in probably 2 months nearly - felt fine, easier to keep a straight spine than what I remembered which was interesting)

6 pull-ups
5 push-ups (3 regular, 2 lizard - same for all sets)
Short walk

5 pull-ups
5 push-ups
Short walk

4 pull-ups
5 push-ups
Short walk

3 pull-ups
5 push-ups
Short walk

2 pull-ups
5 push-ups
Short walk

Total pull-ups - 20, up 1 from last week; 25 push-ups

Walked for about 45 minutes after finishing this - had the time and really wanted to use a brisk walk as a nice reset for my shoulders and hips.  Was walking very briskly, felt great.  Amazing how improved my gait has been over the past several months from doing the KB work, mobility, hitting the walking.  I can really feel the power in my glutes and hips and it just feels great.  Looking forward to easing back into sprinting at some point.

12/12/14 Friday December 12, 2014 (training with Kevin)

Training with Kevin today, checked my logs and was surprised to see it has been quite some time, October 3 was out last session.  That really doesn't seem right to me but we put a plan in place to get me to SFG Nov 14-16 and then went into a little bit of maintenance and freestyle mode since then. It has been a productive stretch.

Today Kevin showed me some things with arm bars, overhead holds with the 12 and 16kgs that were excellent mobility drills.  The overhead work which was basically a stretch in the OH positions, trunk rotations with the bell overhead, and marching in place with the bell overhead all while not setting it down were quite good.  I felt things open up.  We then worked on some one-hand push-up progressions building off of lizard push-ups.  I am looking to incorporate these in sets of 2 here and there within training and while on vacation.  They were good and actually quite hard.  We then spent the rest of the time practicing my 1H press mainly with the 28kg.  Some good technique refinements, using BUP with a 16kg and BU CL with a 24kg to really get my arm into the right press position, elbow closer to the body, lat more engaged.  That was extremely helpful.  We also used the 32kg to CL and hold in the rack to further teach getting tight and not letting any slack out of abs.  After we finished up the session I went home and banged out 3 sets of a 24kg BU CL, followed by 3 reps of pressing the 28kg on each side.   I then finished with 4 sets of 10 of DB 24kg SW, so that I more or less got in the right amount of work on the program I am following (Friday is 1H PR practice with the 28kg and DB SW with the 24kgs).  All in all, good stuff.  I need to work in those BUP and BU CL as well as continue to focus on getting the right press groove next week.  Then it's probably a light week while on vacation in SD, maybe even no KBs, and then when I get back, likely a Geoff Neupert inspired DB FSQ program going light, medium and heavy days with 3 days a week of a FSQ focus.  Going to be a "legs feed the wolf" time period and I really look forward to it.  Hopefully will eat everything in sight and put on some more weight.  I am right at 200 lbs and am perfectly happy to keep going up as long as I continue to stay lean and moving well.

12/11/14 Thursday December 11, 2014 (24kg TGUs, SL DLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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)

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

7:40am - Training session - 24kg TGU, 24kg SLDLs

2x:

24kg TGU to the knee, 1/1
24kg SLDL, 5/5

7:45am - Complete

Notes - Good stuff today.  Had to work very late last night but felt ok this morning.  A lot less tight in the R lat, armpit, pec which is great.  Saw my chiro yesterday evening as well and got an adjustment or two which is helpful.  All in all, good and looking forward to training with Kevin tomorrow.  Had breakfast today with my original RKC Ross Meyer who is in town from Boulder, CO.  Always great to see him and catch up.  I will be eternally grateful to him for introducing me to kettlebells back in early 2012.

12/10/14 Wednesday December 10, 2014 (TGUs, 2H SW ladder)

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

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

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

15 minute break for work

8:30am - Training session - TGUs, 2H SW ladder

24kg TGU, 1/1

24kg SL DL, 3/3

32kg TGU, 1/1

32kg SL DL,
32kg TGU, 1/1

5x:

2H SW 36kg, 10
2H SW 40kg, 10
2H SW 44kg, 10

150 swings

Suitcase carries
44kg, 1/1
40kg, 1/1
36kg, 1/1

9:00am - Complete

Notes - Uh - NICE.  Slept in longer than I wanted today, but I was damn tired going to bed - long day of work.  Got warmed up, felt very good today.  Nailed some 32kg TGUs, felt very good.  They were hard, but this is progress.  When the weight gets heavy, it certainly calls you to attention.  I was focused, and these were solid.  I stopped with 2 reps but I will keep adding a rep here and there slowly.  The 2H SW was powerful today.  Something is going right because the 36kg felt like a 24kg.  Seriously - very interesting to have that 79 lb bell in your hands and it feels like a 53 lb bell.  Things have improved since SFG - I am waiting out the bell better on the descent into the hole, and that thing is really springing out, with a lot of float. When doing the 44kg I was kind of laughing at the end because I realized that at the top of each swing, the bell felt weightless - like it was not even there.  97 lbs.  I think this is how swings are supposed to feel.  Tension, relaxation, tension, relaxation.  I love these heavy swing training sessions. 

12/9/14 Tuesday December 9, 2014 (16kg TGUs, SL DLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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)

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

7:40am - Training session - 16kg TGU, 16kg SLDLs

16kg TGU to the knee, 2/2
16kg SLDL, 5/5

7:45am - Complete

Notes - Writing this Tuesday evening.  This morning was a struggle.  Woke up tight, not enough rest.  Eventually got stretched out and by the end I was actually feeling pretty good.  That right shoulder (lat/armpit, pec) is tight man, and it needs a lot of attention to get loosened up.  I worked some mobility, lacrosse ball, actually focused on the hips quite a bit.  Once I got to doing light TGUs and SLDLs, I was feeling good.  And actually felt pretty good all day today, tightness alleviated a lot.  I suspect that the SFG weekend was very hard on my shoulders, and I while I am feeling strong I may have some residual tightness that is cropping up because possibly I am not completely recovered, not sure.  I feel good, very strong with the lifts and everything but I shouldn't have this much work to do to get warmed up, etc.  As I said yesterday it may make sense to have a lower body focused cycle that works a couple days of squats, with less overhead work for a few weeks over the holidays, let strength build from the ground up.  Perhaps one day of presses, or maybe a snatch day for overhead work and no pressing for a cycle.  Kind of odd to come off a press-focused cycle that I am doing and into very little pressing but we'll see what Kevin has to say about all of these ideas.  

12/8/14 Monday December 8, 2014 (DB 24kg Moving Target Complex, 1H SW 32kg)

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, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

8:00am - Training session - DB 24kg Moving Target Complex, 1H SW 32kg

16kg TGU, 1/1

24kg GSq, 5

24kg TGU, 1/1

2H SW 24kg, 10

DB 24kg Moving Target Complex – for time

2, 3, 5

DB CL, DB PR x 2, DB SQ

DB CL, DB PR, DB SQ x2

DB CL x 2, DB PR, DB SQ

DB CL, DB PR x 3, DB SQ

DB CL, DB PR, DB SQ x3

DB CL x 3, DB PR, DB SQ

DB CL, DB PR x 5, DB SQ

DB CL, DB PR, DB SQ x5

DB CL x 5, DB PR, DB SQ

Totals 16 DB CL, 16 DB PR, 16 DB SQ

Did this extremely quickly - better density than the last couple of weeks.  Probably about 10 mins total

1H SW 32kg, 6/6, x 5

60 1H SW (up from 50 last week)

8:20am - Complete

Notes - Compressed for time today but it was all good.  Unfortunately definitely tight on the R lat, armpit, pec which is the trouble spot lately.  Did some mobility work last night, again this morning, trying to open that up.  Felt good once I got warmed up and no issues whatsoever during the training session.  I was very pressed for time and this was an intense, short session.  Just got the work done but with good technique.  Squats felt the best, I noticed during my goblets that I had great depth today.  That was cool and this is a strength of mine. I think I may focus on double front squats for the next cycle, vs. overhead work focus, and use that as an opportunity to work on strength from the legs up.  Perhaps cycling in some double 28kg work - to discuss with Kevin.  1H SW with the 32kg was very strong today, felt great, reps of 6/6, honestly was pretty easy.  Nice.

12/6/14 Saturday December 6, 2014 (pull-ups, push-ups)

No walking today in between pull-ups and push-ups - I had my kids with me, it was late in the afternoon / early evening (5pm), dark and we needed to move quickly and just get this bit of work done and dusted.

5 pull-ups
5 push-ups

5 pull-ups
5 push-ups

4 pull-ups
5 push-ups

3 pull-ups
5 push-ups

2 pull-ups
5 push-ups

Total pull-ups - 19, up 1 from last week; 25 push-ups

Did a bit of hanging from the bar but not as much as the last few weeks, arms and armpits, lats actually felt pretty good and noticeably on the right side, not nearly as tight as it has been the last couple of weeks.  That was great to see.  I was somewhat fatigued from the heavy pressing from yesterday and the pull-ups were not easy for the two sets of 5, but still, nowhere near failure.  Will just keep at this one set at a time.  I will be talking to Kevin about adding a bit of sprinting back into the weekend bodywork.  Thinking about doing hills this time around.

12/5/14 Friday December 5, 2014 (1H PR 28kg, DB SW 24kg)

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, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Training session - 1H PR 28kg, DB SW 24kg

16kg TGU, 2/2

16kg BUP, 1/1

24kg BU CL, 1/1

1H Press Ladders 28kg

28kg, 1, 2, 3, x 4 each arm (up from 3 sets last week)

24 presses each arm

DB SW 24kg, 10, x 3

8:00am - Complete

Notes - Excellent day.  Didn't sleep a ton but really felt good.  Warmed up quick and did quick work, very focused.  Solid presses, nailed 4 sets with good technique, no reps even close to failure.  This is excellent.  Finished with powerful double swings.  Great way to end the week.

12/4/14 Thursday December 4, 2014 (24kg TGUs, SL DLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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)

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

7:40am - Training session - 24kg TGU, 24kg SLDLs

16kg TGU to the knee, 1/1 x 2
16kg SLDL, 3/3

7:45am - Complete

Notes - Quick, feeling fine today.  

12/3/14 Wednesday December 3, 2014 (TGUs, 2H SW ladder)

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, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

7:45am - Training session - TGUs, 2H SW ladder

24kg TGU, 1/1

24kg SL DL, 3/3

32kg TGU, 1/1 (1 rep was enough)

32kg SL DL, 3/3 (PR)

5x:

2H SW 32kg, 10
2H SW 36kg, 10
2H SW 40kg, 10

Suitcase carries
40kg, 1/1
36kg, 1/1
32kg, 1/1

8:20am - Complete

Notes - Great day.  Damn, I felt good today.  Amazing what a couple of days can do for you, taking the stress level down as well.  I need to keep focusing on the overhead position, improving t-spine mobility, locking out the elbow overhead.  Definitely not satisfied with where this is at but I will keep at it.  The 32kg TGU, while I think the form was pretty good, roll to elbow was absolutely no issue at all, which it used to be, the damn bell felt heavy.  I mean really heavy.  First time I have done a get up with the 32kg in months, I guess - what did I expect?  Anyway I decided one rep with it was good and moved on. I did do SLDLs with the 32kg which was cool, I had never done that before, so I guess that is a surprise PR.  The heavier the bell, you really start to feel the quad working particularly on the way back up.  I will keep doing these.  The 2H SW were extremely powerful, man I am loving the improved technique and power with my swings since SFG1 weekend.  Waiting out the bell better and then shoving it back into the hinge, springing out of the hinge and getting a lot of float on the top of each swing, even with the 40kg.  Great stuff.  I also worked quickly through the 15 sets, not much rest.  Arms were feeling it, lats, glutes afterwards but in a very good way - just awesome.  I love doing heavy swings and have a new appreciation in general for swings after SFG1.  

12/2/14 Tuesday December 2, 2014 (24kg TGUs, SL DLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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)

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

7:40am - Training session - 24kg TGU, 24kg SLDLs

2x

24kg TGU to the knee, 1/1
24kg SLDL, 3/3

7:45am - Complete

Notes - Feeling good, really pleased.  I went to my chiro yesterday evening and I think the adjustments he did worked some magic, plus, frankly, after going to the courthouse with Jill there probably was some sort of invisible weight lifted out of my body, at least a little bit.  The trepidation of going was awful, and well yeah in reflection, that was the worst, or at least very close to, day of my life.  There is still a deep sadness there that I probably won't be able to completely shake for a long, long time, but I will be doing my best to keep my attitude up, be grateful, and move forward in a positive way.  In any event, it was nice to see a little positive change in my body, a lot less tight today than yesterday.  Getting a deep massage late this afternoon should further help things out.

12/1/14 Monday December 1, 2014 (DB 24kg Moving Target Complex, 1H SW 32kg)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 90 minutes - a real mess today

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)

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

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

8:45am - Training session - DB 24kg Moving Target Complex, 1H SW 28kg

16kg TGU, 1/1

24kg GSq, 5

24kg TGU, 1/1

2H SW 24kg, 10

DB 24kg Moving Target Complex

2, 3, 5

DB CL, DB PR x 2, DB SQ

DB CL, DB PR x 3, DB SQ (screwed up the rep sequence here I realized after the next set)

DB CL, DB PR x 5, DB SQ

DB CL, DB PR, DB SQ x 2

DB CL, DB PR, DB SQ x 3

DB CL, DB PR, DB SQ x 5

DB CL x 2, DB PR, DB SQ

DB CL x 3, DB PR, DB SQ

DB CL x 5, DB PR, DB SQ

Totals 16 DB CL, 16 DB PR, 16 DB SQ

1H SW 32kg, 5/5, x 5

50 1H SW

9:15am - Complete

Notes - Well today was a mess.  Body was supremely tight. I just went with it and did nearly 90 minutes of mobility work, tissue work, etc.  while taking a few breaks to breathe.  I understand it.  Holidays are stressful, tons of driving the last 4 or 5 days doesn't help whatsoever, and above everything today is the day that Jill and I go to the courthouse in Seattle where our divorce is official in the eyes of Washington state.  To say that I have a lot on my mind is the understatement of the year.  In any event, I had more or less anticipated this and basically planned on not being able to accomplish much of anything today.  I did ultimately feel like getting the training done so I did it.  It was about 30 degrees outside so that was interesting - no need for chalk:)  I also messed up on the rep sequencing as I was supposed to go 2, 2, 2 through PR, SQ, CL then 3, 3, 3 and then 5, 5, 5 but you can see my head was a bit elsewhere.  It actually was good to get the work done, have a distraction, and the 32kg 1H SW was stronger than I anticipated, that was cool.  It has been probably months since I swung the 32kg with one hand and this was relatively easy.  I have a ton of work to do this week in terms of mobility, soft tissue, going to see my chiro as well and just try and relax and come down off of the experience I am about to have today. It's going to be difficult.