7/12/14 Saturday July 12, 2014 (interval running / pullups and pushups)

Got training in late Saturday afternoon before having a bunch of my buddies over for a BBQ and night out on the town. I knew it was going to be a big night and I would be pretty shot Sunday and did not want to leave this for Sunday as a result:)

Got warmed up very quickly as I was pressed for time.  Realized more or less immediately that sprinting was not going to happen today.  Body did not feel quite right for sprinting.  Amazingly 6 days later after sprinting last Sunday, I was still feeling it just a little bit and my hips particularly the R hip and ankle a bit was well had been tight all week despite loosening them up each day with mobility work.  So I decided on relatively light running and a focus on the pull-up and push-up work.

2 minute run, 5 SL DLs, 2 minute run, pull-ups, push-ups - 5 rounds.

Pull ups were 5,4,4,3,2 - Fighter pull up style.  Using rings.  A total of 18 pull ups, up one from last week as planned.

Push-ups were 2,3,4,4,5 - opposite rep scheme of the pull-ups.  Up one rep from last week as planned.

20 minutes of running, 25/25 SLDLs, 18 pullups, 18 pushups.

Didn't have to do that much hanging on the rings to stretch out my lats - those felt pretty good.  It was a good session generally once I got going.  Very strong on the pull-ups, best yet in awhile.  On the last set I really got my chin up and held on to the reps for quite a while.  Getting into full lockout at the bottom of each rep, dead hang to start the next rep and pulling very hard with the lats, keeping the emphasis off of the elbows.  Felt great.

7/11/14 Friday July 11, 2014 (DB 24kg FSQ, 1H SW)

6:45 am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), some OS resets - 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, 2+2
Arm bar 12kg with 3 presses, 1/1

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

24kg TGU, 1/1
28kg TGU, 1/1
32kg TGU, 1/1
24kg GSq, 5
16kg BU SQ, 3/3
20kg BU SQ, 2/2
24kg BU SQ, 1/1
24kg Hike/Swing/Park, 5

5x:
DB 24kgs FSQ, 5

25 reps

1H SW practice:

5x:
24kg, 10/10

100 1H SW

DB 24kg farmer's walk carries, 1 minute, 1/1
32kg waiter's walk carries, 1 minute, 1/1
28kg waiter's walk carries, 1 minute, 1/1

8:10am - Complete

Notes - Great, great day.  Woke up feeling refreshed, good mobility warm up, and felt absolutely outstanding during the working session.  Squats were deep, very strong, very good power out of the hole and a finish at the top.  1H SW, very strong, powerful.  Loved working through this session today.  Looking forward to doing some S&S next week, going to do one day with the 28kg but mainly stay with the 24kg.  Running stairs and pull-ups/push-ups at some point during the weekend.

7/10/14 Thursday July 10, 2014 (24kg TGUs / SL DL, long walk)

7:30am - FMS drills, OS resets - 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, 2+2
Arm bar 12kg with 3 presses, 1/1

8:15am - Training session - TGU practice

24kg TGU to knee, 1/1, x 2
24kg SL DL, 5/5

8:30am - Complete

8:00pm - 9:00pm - brisk walk around Greenlake (3 1/2 miles)

Notes -