1/12/15 Monday January 12, 2015 (DB CL, DB PR 24kgs complex - PR)

5:50am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes

6:30am - 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, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

6:45am -Training session - DB CL, DB PR 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg TGU, 1/1 to the knee

24kg 2H SW, 10

16kg BUP, 1/1

12kg tempo presses, 5/5

16kg BUP, 1/1

DB CL, DB PR 24kgs complex, 5 DB CL, 5 DB PR, as many sets as possible, 20 minutes

8 sets, then 1 set with 5 CL, 3 PR, then 1 set with 1 CL, 2 PR

Totals 46 DB CL, 45 DB PR (48/45 last week)

2H SW 24kg, 20, x 2

7:30am - Complete

Notes - Some good things this morning.  I went to bed, I got good sleep, I woke up feeling pretty refreshed.  I felt good through the warm up, checking my overhead mobility, and was pleased at the end of the warm up as I felt ready to go.  Got into the main work sets today and it was tough - sets of 5 with double 24s are simply not easier and you get fatigued quicker than sets of 4, at least that was my experience.  I ended up with pretty much the same density as last week, didn't move the meter there at all, but this was harder.  I did feel good about completing 8 full sets of 5 DB CL, 5 DB PR without missing any reps.  There is some good things to build on.  I understand now why in this cycle things drop back to sets of 4 reps next week, then back up to 5 - 5 really is a shock.  The 6-week cycle ends on sets of 6 reps, that is going to be tough.  I want to see this through because I would to experience how that feels.  Also, last note, R knee felt very good today, no issues, moving in the right direction.