11/26/14 Wednesday November 26, 2014 (TGUs, 2H SW ladder)

7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 60 minutes (some interruptions for kids)

8:30am - 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, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

8:45am - Training session - TGUs, 2H SW ladder

24kg TGU, 1/1

24kg SL DL, 3/3

28kg TGU, 1/1, x 2

28kg SL DL, 3/3

5x:

2H SW 28kg, 10
2H SW 32kg, 10
2H SW 36kg, 10

Suitcase carries
36kg, 1/1
28kg, 1/1
32kg, 1/1
24kg, 1/1

9:30am - Complete

Notes - Cool training day today.  I enjoyed it very much.  Did some TGUs with the 28kg, overhead position felt good, best it has felt in weeks and this is with a heavier weight than I have used for TGUs in quite some time (it has been months since I used anything above a 24kg).  I was extremely pleased, the arm bars and other thoracic work I think are helping slowly but surely.  The movement was strong as well from improved technique I honed at the SFG weekend.  This is good.  2H SW ladders were great.  That bell was really moving - my swing technique has definitely improved.  Using the lats better, better extension and finishing with the hips at the top of each rep, letting the bell float.  I surprised myself here a bit because every bell felt nearly the same - the 36kg was almost as powerful and as crisp as the 28kg.  Despite a 30% increase in weight.  That's pretty cool.  The finish with suitcase carries was good.  I like mixing 2H movements or double bell movements with 1H or 1 bell work in the same session.  

11/25/14 Tuesday November 25, 2014 (24kg TGUs, SL DLs)

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

8:00am - 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 and rotations, 1/1

8:15am - Training session - 24kg TGU, 24kg SLDLs

2x

24kg TGU to the knee, 1/1

24kg SLDL, 3/3

8:30am - Complete

Notes - Feeling good.  Overslept for sure but suppose that is ok.  No ill effects at all it seems from yesterday's training, getting back into things.  I think I am fully recovered from the SFG weekend and ready to keep moving forward.  The arm bars are absolutely helping, doing these more correctly for my body in terms of what I need - I am really spending time letting that arm sink into my shoulder, getting a ton of twitching and the bell is moving all over as my shoulder works to stabilize, bit of a pec stretch too.  These are really, really good and it's very beneficial to pick up some cues from SFG weekend that get me into a better position to make this effective than what I was doing before.  I think I should literally do these every single day.