4/29/15 Wednesday April 29, 2015 (DB 24kgs Long Cycle 20 mins)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 60 minutes

8:15am - 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

8:30am- Training session - DB 24kgs Long Cycle 20 mins

hanging from balcony

20kg TGU with high bridges x 2/2, x 2

20kg BU PR x 2/2
20kg Windmill x 5/5
DB 24kgs Long Cycle, 2 (practice movement)
hanging from balcony
20kg BU PR x 2/2
20kg Windmill x 5/5

Main training - DB 24kgs Long Cycle, 2, 3, 5 -20 minutes

5 ladder sets of 2, 3, 5 - 50 total reps (clean between every jerk)
1 set of 2,3 - 5 total reps

55 total reps in 20 minutes (DB CL/JK)

DB 24kgs farmer carry, 1 minute, switch hands

hanging from balcony

9:10am - Complete

Notes - Well, I felt awful this morning so that certainly wasn't the best start of all time.  I wasn't surprised.  I was feeling under the weather yesterday, body was really fatigued, just going through that sick feeling.  I took a long time just doing breathing exercises and mobility just trying to warm slowly.  Eventually I did start coming around and as is usually the case, strange how this goes, I had a very strong training session.  You don't really want to go into doing Long Cycle for the first time ever not feeling well but that's what happened:)  I greatly enjoyed this training session.  I have read so much about Long Cycle and to actually get to the point where I am training this with DB 24kgs just feels like a major accomplishment.  I have no idea if 55 reps in 20 minutes is shitty or not (it probably is compared to what those GS guys do in their 10 minute sets, without setting bells down), but I thought it was good for my first time.  Pace was good, had a chance to work on technique with the cleans which was good.  A good clean is so critical to set up a good press / jerk that is for sure.  In any event this was really exciting and I am pumped.

4/28/15 Tuesday April 28, 2015 (KB warmup)

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 - Complete

Notes -   Feeling beat up and a bit under the weather.  Body had that sore, fatigued feeling.  Probably gong through a little bit of some sickness.  Also have been behind on sleep, so I just need to get rested and recovered.