7/16/14 Wednesday July 16, 2014 (S&S 24kg)

9:00am - 10am - walk in Riverfront park in Spokane

Travel back to Seattle

4:30pm - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), some OS resets - 30 minutes

5:00pm - 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 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1

5:15pm - Training session - S&S 24kg

24kg GSq, 5
2H 24kg Hike/Swing/Park, 3

1H 24kg, 10/10, x 5, on the minute

100 reps

24kg TGUs, 1/1, x 5, get it done in 10 minutes

10 reps - finished in 8 1/2 minutes

5:35pm - Complete

Notes - Punch it, punch the clock.  Had a nice walk in Spokane this morning after a very late night with coworkers, took it easy, was not particularly brisk.  Just very sunny and hot.  Once I got home from traveling I did some mobility work, noticed I was a bit tight on the R overhead, this is from not that great sleep and traveling.  Need to do some more focused mobility there.  All in all though pretty damn good. That 24kg bell was so damn light - which is exactly how I wanted it to feel.  Was sweating profusely because it was 85 degrees, but the weight was very light.  This is truly a a great sign of progress.  Foot and hamstring soreness from yesterday morning totally dissipated some time during yesterday, didn't notice it at all during today's training.  

7/15/14 Tuesday July 15, 2014 (mobility, 24kg TK PR, SL DLs)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), some OS resets - 30 minutes

7:45am - 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 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1

8:00am - Training session - TK PR 24kg, SL DLs

2x:
24kg TK PR, 2/2
24kg SL DL, 5/5

8:15am - Complete

Notes - Interesting - R foot and hamstring were very, very tight.  Probably a little too much overload on the S&S 1H SW with a 28kg yesterday, body is not quite used to it yet, load maybe was a bit high.  I was thinking S&S again today with a 24kg, but dropped that idea during the warm up because it didn't make sense to me to put more stress on the foot and hamstring.  Just let it stretch out for another day.

7/14/14 Monday July 14, 2014 (S&S 28kg)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), some OS resets - 30 minutes

7:15am - 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 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1

7:30am - Training session - S&S 28kg

28kg GSq, 5

2H 28kg Hike/Swing/Park, 3

1H 28kg, 10/10, x 5, on the minute

100 reps

28kg TGUs, 1/1, x 5, get it done in 10 minutes

10 reps - finished with 11 secs to spare

28kg waiter's walk carries, 1 minute, 1/1

8:00am - Complete

Notes - Solid day of Simple and Sinister with the 28kg.  Thought about adding things to this etc. and didn't do it.  Glad I didn't.  The swings were powerful but I was gassing at the end.  Conditioning is ok but it has been better, when I was doing more swings and snatches.  That's ok.  I have barely done swings in 6 weeks and I busted through 100 1H SW with the 28kg in 5 minutes with very good hip snap, good grip, bell was floating pretty high.  Nothing quite like pushing yourself with heavy 1H SW.  I am looking forward to slowly moving up bells over time, 32kg, 36kg, great goals to hit and make.  TGUs were pretty solid.  With the bell in my L hand, which has been my challenging side, my reps are starting to get better.  My off leg is not flying up off the ground like it used to.  I have to really concentrate on pulling hard with my off arm on the ground to set up a good initial roll to the elbow.  Really, this was good though and pleased to hit the 10 minute marker without a real issue, just nice, consistent reps.  Think I will do this with the 24kg tomorrow given this is a deload week, I am truly going to try and respect that and not overdo things.

7/12/14 Saturday July 12, 2014 (interval running / pullups and pushups)

Got training in late Saturday afternoon before having a bunch of my buddies over for a BBQ and night out on the town. I knew it was going to be a big night and I would be pretty shot Sunday and did not want to leave this for Sunday as a result:)

Got warmed up very quickly as I was pressed for time.  Realized more or less immediately that sprinting was not going to happen today.  Body did not feel quite right for sprinting.  Amazingly 6 days later after sprinting last Sunday, I was still feeling it just a little bit and my hips particularly the R hip and ankle a bit was well had been tight all week despite loosening them up each day with mobility work.  So I decided on relatively light running and a focus on the pull-up and push-up work.

2 minute run, 5 SL DLs, 2 minute run, pull-ups, push-ups - 5 rounds.

Pull ups were 5,4,4,3,2 - Fighter pull up style.  Using rings.  A total of 18 pull ups, up one from last week as planned.

Push-ups were 2,3,4,4,5 - opposite rep scheme of the pull-ups.  Up one rep from last week as planned.

20 minutes of running, 25/25 SLDLs, 18 pullups, 18 pushups.

Didn't have to do that much hanging on the rings to stretch out my lats - those felt pretty good.  It was a good session generally once I got going.  Very strong on the pull-ups, best yet in awhile.  On the last set I really got my chin up and held on to the reps for quite a while.  Getting into full lockout at the bottom of each rep, dead hang to start the next rep and pulling very hard with the lats, keeping the emphasis off of the elbows.  Felt great.

7/11/14 Friday July 11, 2014 (DB 24kg FSQ, 1H SW)

6:45 am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), some OS resets - 30 minutes

7:15am - 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 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1

7:30am - Training session - 24kg DB FSQ, 1H SW

24kg TGU, 1/1
28kg TGU, 1/1
32kg TGU, 1/1
24kg GSq, 5
16kg BU SQ, 3/3
20kg BU SQ, 2/2
24kg BU SQ, 1/1
24kg Hike/Swing/Park, 5

5x:
DB 24kgs FSQ, 5

25 reps

1H SW practice:

5x:
24kg, 10/10

100 1H SW

DB 24kg farmer's walk carries, 1 minute, 1/1
32kg waiter's walk carries, 1 minute, 1/1
28kg waiter's walk carries, 1 minute, 1/1

8:10am - Complete

Notes - Great, great day.  Woke up feeling refreshed, good mobility warm up, and felt absolutely outstanding during the working session.  Squats were deep, very strong, very good power out of the hole and a finish at the top.  1H SW, very strong, powerful.  Loved working through this session today.  Looking forward to doing some S&S next week, going to do one day with the 28kg but mainly stay with the 24kg.  Running stairs and pull-ups/push-ups at some point during the weekend.

7/10/14 Thursday July 10, 2014 (24kg TGUs / SL DL, long walk)

7:30am - FMS drills, OS resets - 30 minutes

8:00am - 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 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1

8:15am - Training session - TGU practice

24kg TGU to knee, 1/1, x 2
24kg SL DL, 5/5

8:30am - Complete

8:00pm - 9:00pm - brisk walk around Greenlake (3 1/2 miles)

Notes - 

7/9/14 Wednesday July 9, 2014 (DB 24kg CL / PPR / FSQ complex, 1H SW)

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

8:30am - 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 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1

8:45am - Training session - 24kg DB CL, PPR, FSQ complex, 1H SW practice

24kg TGU, 1/1
28kg TGU, 3/3
24kg GSq, 5
24kg TK PR, 2/2
24kg Hike/Swing/Park, 5
28kg Hike/Swing/Park ,5

15 minutes:
DB 24kgs CL 2, PPR 3, FSQ, 1

Got 9 rounds done.  18 DB CL, 27 DB PR, 9 DB FSQ.

1H SW practice:

2x:
24kg, 5/5
28kg, 5/5

40 1H SW

DB 24kg farmer's walk carries, 1 minute, 1/1
28kg waiter's walk carries, 1 minute, 1/1

9:30am - Complete

Notes - Good day.  I had a taxing day yesterday and was pretty worn out physically, mentally, emotionally.  Woke up late but felt good actually.  Did my mobility work, still a little tight from sprinting on Sunday, 3 days later, which is a bit frustrating but my body is not at all used to sprinting, not that surprising really.  Overhead work felt good on the TGUs, got in several strong reps with the 28kg.  Decided to focus on the push press today in the complex.  Strong reps but I definitely was gassed, probably started hitting me at set 5 of the 9 I did in 15 mins.  I had to watch the last couple of reps and make sure I wasn't doing any leaning back and putting myself into too much extension, more straight up and down.  Tough with the push press when you are getting tired.  Still, it was a good session, technique was on point.  I practiced some 1H SW today for the first time in a very long time, it felt really good actually though I stopped it at 2 sets of the 24 and 28kg because I was just taxed.  I think this is a good sign however to be able to build back up into snatching once a week again.  For Friday I will either use DB 20kgs for the complex, or I will use DB 24kgs but drop the time from 15 to 10 mins.  Feeling like a bit of tapering or just waving the load is appropriate.  Next week I plan on doing S&S for a deload week, training with Kevin, and setting a plan out for the next cycle.