10/22/14 Wednesday October 22, 2014 (DB 24kg circuit)

6:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (moving slowly)

6:45am - 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

7:00am - Training session - DB 24kg circuit

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

5x:
DB 24kg CL, 5
DB 24kg SQ, 5
DB 24kg PR, 5
totals - 25 reps DB CL, DB SQ, DB PR (up from 20 of each last week)

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

7:40am - Complete

Notes - Alright now that was pretty solid stuff.  Got up a little earlier, took a while to shake off the cobwebs but once I got into training, a very strong day, hitting 5x5 on all the lifts.  The very last press of the very last set was a grind, but I was not concerned about failure and I hit the rep without a major issue.  Feeling good about this work today.

10/21/14 Tuesday October 21, 2014 (mobility, KB warm up)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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 16kg with 3 presses, 1/1

7:30am - Complete

Notes - Writing this Wed morning.  Pretty tight Tues morning - snatching hard with the 24kg for 100 reps in 5 minutes will certainly light some things up.  I had a deep body massage in the evening on Tues, that really helped open some things up in my R oblique and hip, which is great.  Going to do this again before SFG1 weekend Nov 14-16.  Have to keep a focus on mobility.