7/15/14 Tuesday July 15, 2014 (mobility, 24kg TK PR, SL DLs)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), some OS resets - 30 minutes

7:45am - 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

8:00am - Training session - TK PR 24kg, SL DLs

2x:
24kg TK PR, 2/2
24kg SL DL, 5/5

8:15am - Complete

Notes - Interesting - R foot and hamstring were very, very tight.  Probably a little too much overload on the S&S 1H SW with a 28kg yesterday, body is not quite used to it yet, load maybe was a bit high.  I was thinking S&S again today with a 24kg, but dropped that idea during the warm up because it didn't make sense to me to put more stress on the foot and hamstring.  Just let it stretch out for another day.

7/14/14 Monday July 14, 2014 (S&S 28kg)

6:45am - 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 - S&S 28kg

28kg GSq, 5

2H 28kg Hike/Swing/Park, 3

1H 28kg, 10/10, x 5, on the minute

100 reps

28kg TGUs, 1/1, x 5, get it done in 10 minutes

10 reps - finished with 11 secs to spare

28kg waiter's walk carries, 1 minute, 1/1

8:00am - Complete

Notes - Solid day of Simple and Sinister with the 28kg.  Thought about adding things to this etc. and didn't do it.  Glad I didn't.  The swings were powerful but I was gassing at the end.  Conditioning is ok but it has been better, when I was doing more swings and snatches.  That's ok.  I have barely done swings in 6 weeks and I busted through 100 1H SW with the 28kg in 5 minutes with very good hip snap, good grip, bell was floating pretty high.  Nothing quite like pushing yourself with heavy 1H SW.  I am looking forward to slowly moving up bells over time, 32kg, 36kg, great goals to hit and make.  TGUs were pretty solid.  With the bell in my L hand, which has been my challenging side, my reps are starting to get better.  My off leg is not flying up off the ground like it used to.  I have to really concentrate on pulling hard with my off arm on the ground to set up a good initial roll to the elbow.  Really, this was good though and pleased to hit the 10 minute marker without a real issue, just nice, consistent reps.  Think I will do this with the 24kg tomorrow given this is a deload week, I am truly going to try and respect that and not overdo things.