1/22/15 Thursday January 22, 2015 (24kg TGUs, SL DLs)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

7:30am - 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

Break

8:45am - Training session - 24kg TGU, 24kg SLDLs

2x;

24kg TGU to the knee, 1/1
24kg SLDL, 3/3

8:55am - Complete

Notes - Excellent. Was feeling a little beat up at in the evening yesterday, but did some foam rolling and lacrosse ball work, focusing on my lats and shoulders.  Really loosened up the L shoulder which probably took a little bit of a pounding with the heavy pressing Monday, etc. etc.  But it responded really well.  Overhead was strong today, TGUs felt really good.  Excellent.

1/21/15 Wednesday January 21, 2015 (DB SW, FSQ 24kgs Complex for time - PR))

8:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

8:30am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:45am - Training session - DB FSQ, DB SW 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

DB SW, DB FSQ, 24kgs complex, 4 DB SW, 4 DB FSQ as many sets as possible, 20 minutes

14 sets

Totals 56 DB SW, 56 DB FSQ (PR)

24kg 2H SW, 10, x 2

9:15am - Complete

Notes - Damn it, another PR.  WTF.  Two weeks ago did this, 12 sets of 4.  14 today.  Got one more rep in than last week with sets of 5 where I did 11 of those.  This is fucking awesome.  Cleans off the ground were really strong to start the DB SW, DB SW the best it has ever felt.  My grip has improved immensely, I can really tell, it makes these easier, I feel like I can get the bell a lot deeper in my hand, and create more power while also being more stable.  Going from a DB SW into a CL is an awesome feeling man when you do it crisply and you do it right.  Squats were solid today, am trying to search for that feeling of being pulled down or pulling down into the hole every single time; when I do that I can really feel a stable base.  I am really enjoying this right now.  It will be good in a few weeks to change things up, but this is excellent right now.  Also continuing to notice improvements in OH mobility with the focus on arm bars, crooked arm bars, getting in a solid get up or two every day, and holding that OH position.  Time to rest and recover before DB CL and FSQ on Friday:)