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.