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.