4/24/15 Friday April 24, 2015 (DB 24kgs Jerks - PR)

Fly back to Seattle from Spokane

2:05pm - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 minutes

2:25pm - 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

2:40pm- Training session - DB 24kgs Jerks on the min 15 min - PR

hanging from balcony

2x:
20kg TGU with high bridges x 2/2
20kg Windmill x 3/3
20kg BU PR x 2/2
24kg 2H SW, 10

hanging from balcony

DB 24kgs Jerks on the minute, 15 minutes (up from 12 minutes last week)

5 reps x 5 mins
4 reps x 5 mins
3 reps x 5 mins

60 reps - PR

DB 24kgs farmer carry, 1 minute

hanging from balcony

3:30pm - Complete

4:30pm - Chiro adjustment

Notes - Didn't sleep much last night but had one hell of a good time in Spokane - sometimes you have to do that:)  Had planned to do training in the afternoon which is unusual for me, but this worked out well. Worked for a bit after I got back to Seattle and then hit training in mid afternoon.  Felt really good actually.  Got mobilized, and was feeling very solid going through warm ups on TGUs, windmills, and BU PR.  Double jerks with the 24kgs went very well.  Bumped up time to 15 mins from 12 mins, and hit another PR.  Did notice that I was having some minor issues getting the clean with the L hand to really sit in my palm as vertical as I wanted, to get a better straight up and down from the rack to overhead.  Some of the jerks then on the L hand were not as crisp and solid as I would prefer.  I had a pretty good sense this was related to some tightness I have had on the L trap and L shoulder since working a ton over the weekend on the house and then snatching on Monday.   Not a big deal and I did a bit of soft tissue and foam roller on the shoulder after, which loosened things up nicely, as did hanging from the balcony.  Got a chiro adjustment again as well this afternoon.  All of this stuff helps the overhead position and just getting things back in line.   Some of this too is that double 24kgs overhead for multiple jerks is going to challenge my thoracic mobility, and I am not surprised this is coming up, it's all part of the learning process and working with my body to make sure it is prepared and in the best position possible to execute the movements solidly.  I will probably look to take myself off the on the minute style next week and focus completely on hitting each rep, and only moving to my next set when ready.  All in all, this was a really good training day though and I am very pleased.  

4/23/15 Thursday April 23, 2015 (24kg TGUs, SLDLs)

6:35am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:05am - 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

7:20am- Training session - 24kg TGU, 24kg GSq

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

7:30am - Complete

Notes -   Good day.  Feeling good after a heavy squat day.  Flying to Spokane to head over to my alma mater Gonzaga.