5/6/15 Wednesday May 6, 2015 (DB 24kgs Long Cycle 20 mins)

9:00am - Original Strength resets - 30 minutes
10:00am - walking in downtown LA for an hour or so

Fly back to Seattle from LA

7:30pm - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes

8:15pm - Kettlebell warm up

1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:30pm- Training session - DB 24kgs Long Cycle 20 mins


16kg TGU with high bridges x 2/2, x 2

hanging from balcony

DB 24kgs DL, 5
20kg Windmill x 3/3
20kg BU PR x 1/1
DB 24kgs Long Cycle, 2 (practice movement)

DB 24kgs DL, 5
20kg Windmill x 3/3
20kg BU PR x 1/1

hanging from balcony

Main training - DB 24kgs Long Cycle, 2, 3, 5 -20 minutes

5 ladder sets of 2, 3, 5 - 50 total reps (clean between every jerk)
1 set of 2 - 2 total reps

52 total reps in 20 minutes (DB CL/JK) (down from 55 last week)

24kg farmer carry, 1 minute, 1/1

hanging from balcony

9:10pm - Complete

Notes - Was in LA yesterday afternoon and today, flew back late afternoon and thus training was at a very unusual time for me, 7:30pm at night, finished just after 9pm.  I don't like doing that but the alternative was tomorrow morning, and then again Friday for heaving snatching and DB FSQ.  I opted to get two nights of sleep recovery before that Friday workout.  Today was just about getting the work in.  My L oblique and low back above my L glute are tender again, same thing that cropped up several weeks ago when learning the windmill and jerk.  My hamstrings and hips are tight, and I think that is the real issue here.  In fact I think it's the R side being tight that is causing the tenderness on the L side.  I plan to work hard on some Pain Free exercises for the hips and get this sorted out.  Not a huge deal, and no need to freak out (you are going to have some niggles here and there, it's just life) but certainly vigilance and attention to detail is important here.  I tried to use some DB DL to get the glutes to fire (they feel "sleepy" in particular the L glute).  Sitting all day on airplanes is just brutal and I absolutely hate it. Training after flying on airplanes is a challenge.  I was actually feeling pretty good but the end result of the training session certainly wasn't overwhelming, slightly less work than last week.  I was disappointed for about 2 seconds and then I was like "come on man get some perspective" and moved on mentally and otherwise.  Sometimes you just need to be grateful for the opportunity to train, period, and look at the big picture and the process.  I was really dialed into each rep today, focusing on strong cleans, smooth, crisp, resting in the overhead position in the jerk, pacing myself and keeping the bells tight to my body on everything.  I was very focused on the drop from overhead on absorbing the bells with my quads and glutes, and NOT the low back.  No lean back.  I felt good about the technique.  It really matters.  You cannot be sloppy with the Long Cycle, man it will punish you.