10/8/14 Wednesday October 8, 2014 (DB 24kg circuit)

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 16kg with 3 presses, 1/1

8:00am - Training session - DB 24kg circuit

16kg OH walks in lockout, 1 minute each, 2/2
16kg TGU, 2/2

5x:
DB 24kg CL, 3
DB 24kg SQ, 3
DB 24kg PR, 3
totals - 15 reps DB CL, DB SQ, DB PR

DB 24kg SW, 2, 4, 6, 8, 10
totals 30 reps

8:30am - Complete

Notes - Great day.  Feeling recovered, very strong.  I am having to work mobility and lacrosse ball time on my R hip and oblique, and R quad, which have been tight for the last several days, so I have to keep my eye on this.  With that said, very strong movements today, and finished the session feeling better than when I started, way, way, way far from failure.  It felt easy.  Pretty cool.

10/7/14 Tuesday October 7, 2014 (mobility, KB warm up)

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

7:30am - 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

7:45am - Complete

Notes - Wow I was shocked at how my traps and shoulders and forearms felt this morning - sore.  Not in a bad way at all, absolutely no pain, but more fatigue that I would have expected.  Snatching the 24kg as powerfully as I did, with the 10/10, 10/10 x 2 rep scheme with basically no rest, had an impact it seems.  I don't snatch on Mondays either so switching the training day up probably also has something to do with it.  I have to shake my head once again because when I got the training schedule for Monday, I looked at it and though - a few TGUs, goblets, 2H SW, and then only 60 reps for the snatch - this is going to be easy.  And lo and behold the next day I am noticing the effects of this "easy" training session still.  Unbelievable.  The minimum effective dose - that concept just makes sense.  Train consistently, not to failure, progress gradually, live to train another day and don't push the pedal to the floor every time, you'll run out of gas quickly.  Good experience to be reminded of these training tenants.