12/15/14 Monday December 15, 2014 (DB 24kg Moving Target Complex, 1H SW 32kg)

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, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

8:00am - Training session - DB 24kg Moving Target Complex, 1H SW 32kg

16kg TGU, 1/1

24kg GSq, 5

24kg TGU, 1/1

2H SW 24kg, 10

DB 24kg Moving Target Complex – for time

2, 3, 5

DB CL, DB PR x 2, DB SQ

DB CL, DB PR, DB SQ x2

DB CL x 2, DB PR, DB SQ

DB CL, DB PR x 3, DB SQ

DB CL, DB PR, DB SQ x3

DB CL x 3, DB PR, DB SQ

DB CL, DB PR x 5, DB SQ

DB CL, DB PR, DB SQ x5

DB CL x 5, DB PR, DB SQ

Totals 16 DB CL, 16 DB PR, 16 DB SQ

Did this pretty quickly - 12 mins total.

1H SW 32kg, 7/7, x 5

70 1H SW (up from 60 last week)

8:30am - Complete

Notes - Awesome.  Felt great today.  Good warm up, very strong on the complex movements, very strong and had a ton left in the tank - this was not taxing.  The 7/7 1H SW with the 32kg were the best yet - I easily could have gone 8/8 or 9/9, maybe even up to 10/10 without undue effort.  This is excellent as I can really see the progress in this cycle.  I am very pleased.  Looking forward to some mobility work tomorrow and trying a few of the additional things that Kevin taught me last week.

12/13/14 Saturday December 13, 2014 (pull-ups, push-ups, walking)

Writing this on Sunday evening.  Got this work in yesterday evening in the dark - was great actually because I was able to get in a ton of walking, probably a good 3 miles.

Hanging from bar
Hip mobility
Pistol, 1/1 (just wanted to see how that felt as I haven't done these in probably 2 months nearly - felt fine, easier to keep a straight spine than what I remembered which was interesting)

6 pull-ups
5 push-ups (3 regular, 2 lizard - same for all sets)
Short walk

5 pull-ups
5 push-ups
Short walk

4 pull-ups
5 push-ups
Short walk

3 pull-ups
5 push-ups
Short walk

2 pull-ups
5 push-ups
Short walk

Total pull-ups - 20, up 1 from last week; 25 push-ups

Walked for about 45 minutes after finishing this - had the time and really wanted to use a brisk walk as a nice reset for my shoulders and hips.  Was walking very briskly, felt great.  Amazing how improved my gait has been over the past several months from doing the KB work, mobility, hitting the walking.  I can really feel the power in my glutes and hips and it just feels great.  Looking forward to easing back into sprinting at some point.