2/2/15 Monday February 2, 2015 (DB CL, DB PR 24kgs complex)

6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 25 minutes

6:55am - 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

7:10am -Training session - DB CL, DB PR 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

16kg BUP, 1/1

12kg tempo presses, 5/5

24kg 2H SW, 10

DB CL, DB PR 24kgs complex, 6 DB CL, 6 DB PR, as many sets as possible, 20 minutes

5 sets (this was a PR), then it got tough

1 set with 6 CL, 5 PR
1 set with 6 CL, 4 PR
2 sets with 6 CL, 3 PR
1 set with 1 CL, 3 PR

Totals 49 DB CL, 48 DB PR (was 50/50 last week with sets of 5, 52/52 using 4 reps sets 2 weeks ago)

2H SW 24kg, 20, x 2

7:45am - Complete

Notes - Well, very interesting.  I was not totally sure how to evaluate today's training, so stepped through my logs to try and get some perspective.  In terms of density, this is right of right where I have been - not a PR in terms of # of reps in 20 minutes, but in the range.  Without question this was the single hardest training session I have experienced in this cycle.  I thought it would be.  5 sets of  6 reps is a PR, so I have to be happy with that.  I never do 6 rep sets, not even sure I have ever even attempted them, with the DB 24kgs, and further, going for time.  I hit the first 5 sets pretty solid, but started hitting a wall as you can see from the descending reps.  I did keep the cleans up so that was pretty good.  I felt like technique was pretty good, I think where I get leakage on is in the abdomen, this is going to be something to work on with Kevin.  I will also say, lats felt tired on some of the last reps, and I realized that I really wasn't fully recovered from the training session down at the lake yesterday, so that is a little disappointing on my part.  Should have tried to get that done on Saturday or gone even lighter before this session, but oh well, you live, you learn.  I am definitely a lot stronger than when I began this cycle.  On those cleans, really tossing those bells around like nothing, but keeping them under control too.  I could really feel my grip strength on several reps at the end of each set help me push through, crushing that bell.  It's a great feeling.  Will be cool to see where we go from here.  Oh, also, in terms of body composition, I have put on some really good size, while staying lean.  I was working in Spokane last week at a client that I have not seen in about 18 months.  I was wearing a polo shirt and he pulled me into his office and asked me what the hell I had been doing for training, I thought he was going to ask if I was on steroids, lol.  Pretty cool stuff but beyond all of that superficial stuff, it is great to really spend time honing a craft, loving the work, tracking progress, and trying to get better every day.