6/30/14 Monday June 30, 2014 (DB 20kg CL/PR/SQ complex)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), some OS resets - 60 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, 2+2

8:15am - Training session - 20kg DB CL, PR, FSQ complex

Arm hangs from the balcony

24kg TGU to the knee, 1/1, x 2
16 kg GSq, 5
16kg BU SQ, 1/1,  x 3
16kg BU carry, 1/1, 30 seconds each
16kg BU PR, 1/1

20 minutes:
DB 20kgs CL 2, PR 1, FSQ, 3

Got 14 rounds done.  28 DB CL, 14 DB PR, 42 DB FSQ.

16kg rack walk, 1 minute, 1/1
20kg waiter's walk carries, 1 minute, 1/1

Arm hangs from the balcony

9:00am - Complete

Notes - Great stuff.  I slept in, wanted a little more recovery overnight from yesterday's sprinting / pull ups etc. and that was a good idea.  I did the FMS drills Kevin recommended, belly breathing, quite a bit of soft tissue work with the foam roll and lacrosse ball as I was tight from yesterday's work as expected, t-spine, some 1/2 kneeling drills and then got into some OS resets as well.  I had the time and the mobility work is something I just cannot cut back on too much.  I wish I could just get right into training but I simply need quite a bit of mobility work, has always seemed to be the case since I got into KBs a couple of years ago, and I think it's a reflection of years of neglect due to ignorance and combating my job and everyday life with its stresses and lots of sitting / computer work.  Thank God I have learned quite a bit the last several years and educated myself with a lot of additional reading.  In any event I knew waking up today was not going to be a DB 24kg day for the complex, though in the back of my mind I wanted to go for it.  I didn't.  What's the point.  Instead I focused on various drills, did do some TGUs to the knee with the 24kg, it felt heavy enough lol, and confirmed that today was going to be mainly work with the 20kgs.  I added 5 minutes to the timer and did the complex for 20 minutes instead of 15, so got a little extra volume in a controlled manner with weights that I can more than handle capably.  Felt really good, particularly the presses today interestingly enough. Good overhead mobility, arms very close to the head in lockout, and a very smooth motion with those.  Nice.  Going to do some light drills tomorrow, some 2H deadlifts with heavier bells, some hike/swing/park, maybe a little jump rope, a recovery day.  For Wed I am thinking hit it with the DB 24kgs for a FSQ-focused workout, and see how that goes.  Recovery Thursday, Friday, try the DB 24kgs again assuming Wed goes well, and I recover, and focus that one instead on pressing using the Push Press to take some pressure off the grinding and use the legs a bit more.  I think Wed I will go 15 minutes on DB CL to FSQ, with a rep scheme 2, 3, 5 on the FSQ.  Friday 15 minutes DB CL 2, PPR 3, FSQ 1.  Obviously lots of recovery and other mobility drills come first.

6/29/14 Sunday June 29, 2014 (interval running, pullups, pushups)

Busy all weekend with my kids until late afternoon Sunday.  I was feeling very, very good this weekend, after a good Friday capped off by a deep tissue massage which really got to the root of the joint at the base of my neck / scapula and worked some of the tissue well, things are continuing to move in the right direction.  Keeping up on my mobility work and just trying to be smart about training.  Given that last weekend I was able to run well and do some pullups and pushups, I felt ok doing that again, decided to drop the running time down a bit as I think ideally it will make sense for me to get to something like 1 minute sprints, probably 10 total, for 10 minutes of sprinting, broken up with SL DLs, pullups and pushups during the rest periods.  Again this is back to Pavel's "Road work" template from the SFG site from months ago.  This training style is perfect for me in terms of complimenting what I am trying to do with KBs.  If I can get in some long walking during the week, it's going to be a great combo.

2 min run, 5 SL DLs, pull-ups, push-ups - 5 rounds.  Running harder than last week, a couple of these were very hard sprints.  I think I would do a little better and probably get even more out of this to just drop down to 1 minute intervals and make sure I have full power for every interval.  I was losing gas on these particularly the next couple.  It never turned into a slow jog, but the point is to keep power up and I did not successfully do that across the whole time periods.

Pull ups were 5,4,3,2,2 - Fighter pull up style.  Using rings.  A total of 16 pull ups.  I will add 1 rep next week.

Push-ups were 2, 2,3,4,5 - opposite rep scheme of the pull-ups.  Again I will add 1 rep next week.

20 minutes of running, 25/25 SLDLs, 16 pullups, 16 pushups.

Also lots of hanging by the pull-up rings to stretch out lats, etc.

As I write this Monday morning, I had a feeling at the end of this that recovery for KB work by the next morning was going to be a a challenge, and I would need to adjust KB work accordingly.  I did that, as posted on today's training.