1/5/15 Monday January 5, 2015 (DB CL, DB PR 24kgs complex - PR)

8:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (some extra soft tissue work)

9:00am - 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, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

9:15am -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

16kg BUP, 1/1

12kg tempo presses, 5/5

16kg BUP, 1/1

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

10 sets, then 1 set with 4 CL, 3 PR, then 1 set with 4 CL, 2 PR

Totals 48 DB CL, 45 DB PR (up from 39/39 last week) (PR)

2H SW 24kg, 20

9:45am - Complete

Notes - Good day today.  Did need some extra time this morning after sleeping really terribly last night, which is unusual for me.  I have been off of work for a couple of weeks, could have been just not wanting to go back to work today:(  As a result, didn't feel the strongest this morning, but what the hell, look what happened.  I was able to increase the workload compared to last week by a pretty decent amount.  4 reps compared to 3 reps each set definitely was more challenging.  I really started noticing it as soon as the 5th set, and needed to really concentrate on the rest periods and then on every rep thereafter to make sure I had good form and technique.  I nailed 10 complete sets, but then in the 11th set I could tell getting a 4th PR was going to be very difficult, and elected not to push the envelope.  I had time left so on the 12th set I went ahead to see what I could do, and parked it after 2 presses.  All in all, a great day.  I am very pleased.  I am not certain but this is very likely some sort of PR.