4/7/15 Tuesday April 7, 2015 (24kg TGUs, GSq)

9:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

9:30am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:45am - Training session - 24kg TGU, 24kg GSq

2x:

24kg TGU with hip bridges x 2, 1/1
24kg GSq, 3/3

10:00am - Complete

Notes -   Good day, feeling very good actually.  Surprising  a little as yesterday was a bit of a struggle working through a tweak on the L oblique etc. as I mentioned in my training notes.  Did a ton of mobility work, lots of hamstring stretches, using the wall, etc. which really helped a lot.  Got a good night's sleep as well.  Relaxed hanging out with my kids at the Oregon Coast, enjoying the time together.  Great stuff.  

4/6/15 Monday April 6, 2015 (24kg SN 6/6 on the min 8 mins)

9:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 75 minutes (excessive time mobilizing, stretching after car rides over the weekend)

10:15am - 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

10:30am- Training session - 24kg SN 6/6 on the min 8 mins

2x:
24kg TGU with high bridges x 2/2
24kg SLDL , 5/5
24kg 1H SW, 10/10

24kg SN 6/6 on the min, 8 mins
96 reps

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

11:00am - Complete

Notes - Very busy weekend including driving to Tacoma, then to my parents' place near Battleground, on Sunday, and then to the Oregon Coast at Cannon Beach on Monday for a little spring break trip with my kids.  I am definitely tight and battling some stuff.  Noticed that doing windmills last Friday did a little bit of a number of my L lower oblique and low back, so I am stretching the area and keeping it mobilized.  Felt great doing training on Saturday, and was not bothered by it today.  Sitting a lot is not doing wonders for it and I have noticed how incredibly tight my hamstrings are, which is exacerbating the issue for sure and in fact probably is largely the cause of it.  Kind of an odd thing but again not surprising that learning a new movement (in this case the windmill, followed by double jerks) may bring something up.  Plus the added stress of a holiday and travel etc. is a factor.  I took forever to get moving this morning and did a lot of mobility work.  Ultimately got into the training session and things felt very good, nice to snatch again, bell felt pretty light actually.  My technique is better, am stronger as well and I can really feel my hips pop that bell up into lockout on a lot of the reps, as opposed to my arms doing the work, so that is excellent.  Arms should be there to steer the bell but that's it - got to get the power from the hinge and from the hips.

4/4/15 Saturday April 4, 2015 (pull-ups, push-ups, 2H SW, hill sprints)

Good day.  Went to Greenlake in the morning with the kids and banged out pull-ups and push-ups before 11am.

Hanging from bar

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

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

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

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

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

Pistol squat, 1/1

Break

5:00pm

24kg farmer carry, switching hands, hundred yards

24kg GSq, 5
24kg H2H SW, 10/10
Shoulder taps, 8/8
24kg BU CL, 1/1
24kg BU PR, 1/1 (difficult)
1H Jerk 24kg, 10/10


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

x 5 Up from 4 last week

24kg farmer carry, switching hands, hundred yards

Total pull-ups - 28,  down 1 from last week, 25 push-ups, same as last week.  As planned dropped the pull-ups down and want to work at this range for a couple of weeks until it feels extremely solid, and then try to go up again.  This did feel good. The work in the afternoon felt great.  Again I just did a bit of freestyling with the KB, a few different movements, and enjoyed playing around.  I forgot that I really like H2H swings as well, that is a pretty cool movement to float the KB up and just go back and forth getting into a nice rhythm.  Good movement for warm ups, I may incorporate that a bit more in the future.