1/19/15 Monday January 19, 2015 (DB CL, DB PR 24kgs complex - PR)

6:55am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:25am - 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

7:40am -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

24kg 2H SW, 10

16kg BUP, 1/1
12kg tempo presses, 5/5

DB CL, DB PR 24kgs complex, 4 DB CL, 4 DB PR, as many sets as possible, 20 minutes

13 sets

Totals 52 DB CL, 52 DB PR - PR (46/45 last week)

2H SW 24kg, 20, x 2

8:20am - Complete

Notes - Pushing forward here.  Huge weekend in Seattle culminated by an amazing Seahawks victory Green Bay.  I was out all weekend, didn't get much sleep for the last couple of nights but it's ok.  I felt pretty good this morning, all things considered, Was focused through my warm ups, and the results for the training session speak for themselves as does the programming Kevin has me on.  As planned, dropping down to sets of 4 reps from 5 reps last week, I was able to set another PR and do so in very strong fashion with good technique.  13 sets, pacing was very good, first 4 sets completed in just over 5 minutes, next 4 sets took just over 6 minutes, last 5 sets were done in a little under 8 minutes.  This is a very solid improvement over a couple of weeks ago with the same work set, which was way harder than this.  Yes, the last rep on the presses was tough to get on the L side, particularly the last one, and I was close to failure but didn't have to go all the way to 100% effort to get the rep.  Got though the sticking point but pushing my feet harder into the ground, tightening the glutes, squeezing the bells.  I experimented a little bit the last two weeks with some eye movements, looking up initiating the press and then immediately looking back down straight to the horizon, but I felt like it gave me too much back lean, I wasn't able to control that as much as I wanted.  So I dropped that this week and just focused on other technique aspects, mainly pushing feet to the floor and pressing from the lats.  Really pleased with the result here.