8/10/14 Sunday August 10, 2014 (pullups and pushups, light jogs)

Extremely busy weekend, did not get down to Greenlake until almost sunset late Sunday evening.  Fun weekend with my kids.  Played in a work kickball game on Friday, actually 3 games back to back, and can still feel about every muscle in my right leg (kicking leg):) Plus I was the pitcher for all the games so was bouncing around and on my feet a lot.  The dogs were barking, so to speak, and I knew waking up Saturday morning there would be no sprinting this weekend.  In fact no sprinting, no pistols, no SL DLs.  I need to recover and wasn't even close Sunday night.  However I did feel that moving around a bit would be good and had some confidence that doing a few pull-ups and push-ups would be fine, with some intermittent light jobs between the track and the pull-up station just to move around.  So that is what I did.  Pull-ups, followed by push-ups, then light jogs.  Probably 2-3 minutes between each round of pull-ups and push-ups

Pull ups were 6,5,4,4,3 - Fighter pull up style.  Using rings.  A total of 22 pull ups, up one from last week as planned.

Push-ups were 3,4,4,5,6 - opposite rep scheme of the pull-ups.  Up one rep from last week as planned.

Pull-ups, ok, not bad, first set of 6 was challenging at the end.  No reps were too hard after that set.  Part of that was I was not too warmed up, and frankly, I am down on sleep right now, need to make up some ground here the next few days.  Push-ups interestingly enough were unusually strong.  I really felt locked in with tight legs, glutes, etc. and and it was making the push-ups quite easy.  I am looking to try and discuss one-arm push-ups with Kevin.  I believe it is time.

8/8/14 Friday August 8, 2014 (TGU, DB 24kgs CL/FSQ)

7:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

8:15am - 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

8:30am - Break for work

Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

10:30am - Training session - TGUs  / DB 24kgs CL / FSQ

20kg TGU, 1/1
24kg TGU, 1/1, x 2

15 minutes of
DB 24kgs CL 3, SQ 3

Got in 12 rounds in 15 minutes.  36 DB 24kgs CL, 36 DB SQ

11:00am - Complete

Notes - Solid day.  Was out late the previous night but had the ability to sleep in a bit as I had worked a lot during the week, and didn't have to get much work done today, big work event in the afternoon so an easy day all around.  Was tired when I woke up but did some mobility work, then worked for a couple of quick hours, and than finished the mobility work and jumped into the training for the day.  TGUs are feeling really solid, very strong rolls to the elbow, keeping that elbow straight, good overhead position.  I am pleased.  Hit a complex of DB CL and DB SQ, felt really strong, got a good solid 12 rounds in with the DB 24kgs in 15 minutes, which I felt was pretty good.  Strong cleans into the rack, keeping the elbows soft, no wasted movement, bells close to the body, clean to the waist so as to not overclean.  Strong squats, getting very very deep today in the squat which was good to see.