3/23/15 Monday March 23, 2015 (24kg 1H jerk)

7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 55 minutes (some extra mobility work)

8:25am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

8:45am - Training session - 24kg 1H jerk

2x:
24kg TGU, 1/1 to the knee
push-up shoulder taps, 8/8

24kg 2H SW, 5
32kg 1H SW, 3/3

6x:
24kg 1H jerk, 6/6

36/36 per arm

24kg farmer carry, 1 minute, switch sides, 1 minute

9:15am - Complete

Notes - Good day.  Needed a lot of extra rest and still need a lot of rest as I have really burned it here lately with the social life.  Certainly need a low-key week and a reset to get focused again on training.  I have been getting training in, it's been going well, but something's got to give and I certainly wasn't productive at work last week.  Regardless, did some extra mobility work this morning as I did not get much of anything in for several days.  Feeling good though other than energy is a little low due to sleep cycles being off.  The jerk practice went great today, I really am enjoying this movement.  Feels really athletic, love that second dip.  Great stuff.

3/21/15 Saturday March 21, 2015 (pull-ups, push-ups, 2H SW, hill sprints)

Writing this late Sunday evening.  Got this work done Saturday afternoon as my mom was up watching the kids and I popped out for some time down at the lake by myself.  I have been doing the training with the kids which has been great but it was also nice to get some time alone.

Hanging from bar
Hip mobility

7 pull-ups
5 push-ups (3 regular, 2 shoulder taps)

6 pull-ups
5 push-ups (3 regular, 2 lizard

Pistol squat, 1/1

6 pull-ups
5 push-ups (3 regular, 2 shoulder taps)

5 pull-ups
5 push-ups (3 regular, 2 lizard

Pistol squat, 1/1

4 pull-ups
5 push-ups (3 regular, 2 shoulder taps)

24kg farmer carry, couple of hundred yards, switching hands

2H 24kg SW, 10
Hill sprint, 10 seconds
rest

x 3

24kg farmer carry, couple of hundred yards, switching hands

Total pull-ups - 28, down 1 from last week, 25 push-ups, same as last week. It was good to drop back the pull-ups, and get some momentum again.  These felt very strong so I am comfortable bumping up one rep next week and seeing what happens.  Sprints felt great.  Farmer carry was cool, I enjoyed that a lot.  Doing more farmer's has been very good.