2/17/14 Monday February 17, 2014 (PR 24 kg / RR 24 kg, 2H SW 40kg)

6:50am - Original Strength and Primal Move - 45 minutes (extra time with the foam roller, lacrosse ball on the traps)

7:35am - 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

7:50am - Training session - Focus on superset PR 24kg / RR 24kg, 2H SW 40kg

TGU 24kg, 2+2

5X of the following superset:
PR 24kg, 5/5
RR 24kg, 5/5

(short interruption during 4th set for kids, about 10 mins)

2H SW 40 kg, 10 minutes, 10 on the minute (100 reps)

8:40am - Complete

Notes -  This is a deload week, after a 3 week pretty intense strength cycle.  I did not want to push too hard either after doing running / pull ups and push-ups late Sunday afternoon.  With that said, I felt good today aside from a little tightness in my L upper trap, which came on a bit in the early morning, I know that is from the pull-ups / push ups combo, just have to get used to that.  Decided early on to go with the 24kg for presses, a weight I can really, really handle now, and do 5 sets up 5 and just really focus on getting super tight and getting great reps in.  Mission accomplished, the pressing felt great on both sides, L trap did not come up really at all after getting overhead with the TGUs to warm up.  Really like renegade rows as well, that movement really teaches getting tight and this is a great skill for me to work on.  I read a blog post by Andy Bolton on the SF web site a little bit ago about how simply getting tighter will bring instant strength gains and it is totally true.  I squeezed the shit out of that bell today on the presses and it felt small in my hands.  Awesome feeling.  For heavy swings I went with the 40kg, dropping down from the 48kg.  Really fund to see these feel super easy, I mean really easy, no problem at all.  I am looking forward to getting to that weight for 1-hand swings.

2/16/14 Sunday February 16, 2014 (interval running / pull-ups / push-ups)

Got going late Sunday afternoon, just the way it worked out.  Ended up doing 4 intervals of the following:

Run 5 minutes, body weight SL DLs 5/5, run 5 minutes, 5 pull-ups on rings followed by 10 push-ups on an elevated bench.

Took me a little over an hour.  Weather was beyond shit, rainy, with huge side winds.  That follows up running in the snow last weekend, what can I say, I am a bit out there.  It was ok though.  Body felt good.  Did notice R ankle tightness for several days, and it loosened up pretty well right away after getting started, so that was good.  Pull ups felt strong, better than last week, just working on staying tight.  Push-ups were fine, did those on an elevated bench again and not completely horizontal because the ground was muddy everywhere.  Have to keep working on keeping that R tricep / elbow / forearm nice and loose.  Did plenty of lacrosse ball release on it late Sunday night, felt really good, it always responds pretty well to this, just have to keep at it.