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.

1/3/15 Saturday January 3, 2015 (pull-ups, push-ups, walking, 2H SW, hill sprints)

Writing this on Tuesday as I realized I forgot to log this training session from the weekend.  It was a great session.

Hanging from bar
Hip mobility

6 pull-ups
5 push-ups (3 regular, 2 lizard - same for all sets)
Short walk

5 pull-ups
5 push-ups
Short walk

5 pull-ups
5 push-ups
Short walk

4 pull-ups
5 push-ups
Short walk

3 pull-ups
5 push-ups
Short walk

Total pull-ups - 22, up 1 from last week; 25 push-ups

Pull-ups are going extremely well.  I really felt the lat engagement in both the pull-up and push-up.  Things are really starting to dial in with respect to proper technique and maximizing the efficiency of the movement and not gas out the wrong muscles.  Really good.

Drove to the south end of the lake for a new training impetus, 2H SW with the 24kg followed immediately by a hill sprint.  I did 10 reps for each set, and did 3 total sets with 3 sprints.  Damn it I was GASSED.  That was a very interesting feeling.  It was awesome.  I am definitely going to keep doing this.  These hill sprints feel "safer" to me than flat-ground sprints, and I have definitely noticed that I have considerably less soreness in the hips, quads and ankles than I was experiencing in the summer and fall with flat-ground sprints. I like it a lot.  The combination of adding in the swings was something else.  I will tell you, for whatever reason, I made these swings POWERFUL.  I mean the most powerful swings I have ever done, so that is something to learn from and keep in mind to keep all swings like this.  I was really having to clamp down on the lats at the top of the swing to keep the bell from flying upwards. The float time I had was crazy given how powerful the swings were.  I am looking forward to slowing adding an extra set of swings and sprint here and there as I feel ready.