1/28/15 Wednesday January 28, 2015 (DB SW, FSQ 24kgs Complex for time - PR))

6:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:10am - 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

7:25am - 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, 5 DB SW, 5 DB FSQ as many sets as possible, 20 minutes

12 sets

Totals 60 DB SW, 60 DB FSQ (PR)

24kg 2H SW, 10, x 2

7:55am - Complete

Notes - Another PR.  Crushed it today.  Really helped to have the soft tissue work done yesterday, and a decent night's sleep.  Solid technique, good pace, was sweating and breathing pretty heavy near the end but worked to keep my breathing under control.  Time to rest and recuperate, a couple of days working in Spokane on the docket.

1/27/15 Tuesday January 27, 2015 (16kg TGUs, SL DLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 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 - 16kg TGU, 16kg SLDLs

16kg TGU to the knee, 2/2
16kg SLDL, 5/5

8:55am - Complete

Notes - Good stuff.  Main thing is that I got some bodywork and some massage done, which was extremely helpful given how challenging the loads are during this cycle.  Very good for the shoulders and forearms in particular.