4/22/15 Wednesday April 22, 2015 (DB FSQ ladder - PR)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes

7:45m - Kettlebell warm up

1/2K halos - 12kg, 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

8:00am- Training session - DB FSQ ladder - PR

16kg TGU with high bridges x 2/2
16kg windmill practice, 3/3
20kg BU SQ, 1/1

16kg TGU OH walks, 1/1, 30 secs each
16kg windmill practice, 3/3
20kg BU SQ, 1/1

Hanging from balcony

5x:
24kg DB FSQ, 5
32kg DB FSQ, 2
28kg DB FSQ, 3

50 reps - PR on DB 32kgs (4x, 40 reps last week)

DB 28kgs farmer carry, 1 minute
DB 32kgs farmer carry, 1 minute
DB 24kgs farmer carry, 1 minute

Hanging from balcony

8:45am - Complete

Notes - Big PR again on DB FSQs with the 32kgs, got 5 sets of 2.  Really pleased overall with this work.  Was feeling a bit run down yesterday but had a good recovery day, and got an ok night's sleep leading into this training session.  OH position I noticed on the OH walks with a light 16kg TGU was not that great - had trouble locking out both elbows.  Boy this is a long-time challenge for me.  Something I just have to keep focused on.  I am going to try and do more OH walks - I did these at the lake on the weekend and was reminded that this is a good position for me to get into and try to get more comfortable at doing.  All in all though, strength levels are very good and I like the progress and process this cycle.

4/22/15 Tuesday April 22, 2015 (16kg TGUs)

6:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (extra mobility and soft tissue work)

7:25am - 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

7:40am- Training session - 16kg TGU

16kg TGU with hip bridges x 2, 1/1

7:45am - Complete

Notes -   Was feeling a little run down and tight this morning.  Not really surprised, probably just a delayed reaction of KB work on Saturday, pressure washing and cleaning my house all day Sunday, and then KB snatches yesterday.  Did some extra mobility and soft tissue work and kept it extremely light.  Basically a rest and recovery day.