7/17/14 Thursday July 17, 2014 (training with Kevin)

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

Break

9:00am - Training with Kevin

10:15am -Finish

Notes - Good day.  We worked on TGUs in a ladder format, 16, 20, 24kg.  Lockout and really focusing on the tricep and getting long from the shoulder through the elbow and forearm is key.  We worked on some swings with the 24kg, both 2H and 1H, lots of power.  Did some pressing, again in a 16, 20, 24kg format.  Focus on getting tight, broad, pushing the forearm into the bell which engages the lat and prevents a shoulder shrug/impingement and loss of power.  Got some real good tips there from Kevin.  We did some bottoms ups pressing with the 16kg, reinforcing the same mechanics.  Also did some snatching at the end with the 20kg.

The plan is to do 2 days of strength work, working up to the work weight of 24kg, pressing and squatting.  2 days of conditioning work, swings and snatching.  Increase of volume for this period, but not the weight because there is not a real need for the SFG cert in November in Vancouver BC.  I need to get conditioned for the volume and just be very, very good with the 24kgs.  Mobility work, and a day on the weekend for sprinting, pull-ups etc. whatever I feel like.  Sounds great.  I am looking forward to focusing on technique and starting to get physically and mentally prepared for Vancouver BC.

7/16/14 Wednesday July 16, 2014 (S&S 24kg)

9:00am - 10am - walk in Riverfront park in Spokane

Travel back to Seattle

4:30pm - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), some OS resets - 30 minutes

5:00pm - 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

5:15pm - Training session - S&S 24kg

24kg GSq, 5
2H 24kg Hike/Swing/Park, 3

1H 24kg, 10/10, x 5, on the minute

100 reps

24kg TGUs, 1/1, x 5, get it done in 10 minutes

10 reps - finished in 8 1/2 minutes

5:35pm - Complete

Notes - Punch it, punch the clock.  Had a nice walk in Spokane this morning after a very late night with coworkers, took it easy, was not particularly brisk.  Just very sunny and hot.  Once I got home from traveling I did some mobility work, noticed I was a bit tight on the R overhead, this is from not that great sleep and traveling.  Need to do some more focused mobility there.  All in all though pretty damn good. That 24kg bell was so damn light - which is exactly how I wanted it to feel.  Was sweating profusely because it was 85 degrees, but the weight was very light.  This is truly a a great sign of progress.  Foot and hamstring soreness from yesterday morning totally dissipated some time during yesterday, didn't notice it at all during today's training.