8/15/14 Friday August 15, 2014 (training with Kevin)

5:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

6:00am - Training with Kevin

7:15am -Finish

Notes - Good training day with Kevin.  Worked on some mobility, various push-up drills which I liked, some things to get me ready for 1-arm push-ups.  Shoulder touches, lizard push ups, etc.  Did some TGUs with the 20kg and 24kg, elbow lock is much improved.  Practiced some dead lifting, going to use some heavy bells to practice DLs in the next cycle.  It should help the press foundation (tight glutes, spread the floor with the feet, etc.).  Did a bunch of practice with DB PR - 20kg and 24kg, sets of 2, 3, 5. Practicing the clean to get right into a press position without having to move the bells around.  Focus on pressing forearms into the bells and pushing through the sticking point.  Did various SW, 2H with the 24kg, and then did some DB SW with 24kgs.  We are turning our attention to a strength cycle now, I am excited, going to be doing some doubles work and a big snatch day each week.  Let's get ready for November Vancouver BC SFG cert.

8/14/14 Thursday August 14, 2014 (20kgTGU/40kgHSP, 24kg SN)

6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:00am - 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 16kg with 3 presses, 1/1

7:15am - Training session - 20kg TGU  / 40kg Hike Swing Park, 24kg SN

3x:
20kg TGU, 1/1
40kg HSP, 5 singles

24kg SN, 5/5, x 8 sets

80 24kg SN reps

7:45am - Complete

Notes - Solid, very solid start back into snatching the 24kg.  Checked my training logs - last time I was snatching either the 24kg or 28kg was the last week of May.  Damn.  That is when I ran into health issues etc. and have been working on getting my mind and body right ever since.  It felt great, just great to snatch that bastard.  Stronger than ever.  Better lockout.  Bell closer to the body.  Yes, I was only doing sets of 5/5 and trying to get 100 24kg SN in 5 minutes right now would probably be ugly.  The conditioning is not there right now most likely.  But - I have been working on building a bigger base of strength, quality movement, and mobility.  Just really pleased with this progress.  My warm ups are shorter, I have less tension in various parts of the body, and am feeling ready to keep building up the base on session at a time.  I am trying to be smarter as well.  I went into this thinking "get 10 sets" but after 6 I thought 8 would be fine, and it was, and I set the bell down and called it a day before technique or power started to slip.  Quality reps - CNS and muscle memory - that's key.  Looking forward to training with Kevin tomorrow.