8/29/14 Friday August 29, 2014 (20kgTGU/40kgHSP, 24kg SN)

8:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 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 16kg with 3 presses, 1/1

8:45am - Training session - 20kg TGU  / 40kg Hike Swing Park, 24kg SN

3x:
20kg TGU, 1/1
40kg HSP, 5 singles

24kg SN, 5/5, on the minute for 15 minutes (up from 10 mins last week)

150 reps (up from 100 last week)

9:15am - Complete

Notes - Very good training session.  Feeling very mobile these days, and very strong, gaining in strength.  Good things are happening.  I had not snatched for that long or that many reps in a long, long time.  Would have to check my training logs but I came pretty close to a PR in reps for the 24kg today.  I think the most I may have had in the past was 160 or 170 in an individual training session.  The last couple of sets, the last 3 sets, were tough. Very, very tough on the hands.  Calluses were getting pulled, and the bell was getting sweaty.  I had a couple of reps on the L I really did not like.  So I really chalked up and even chalked the bell directly, which I usually don't do.  That was the ticket, as some of the issue abated and I was able to finish with good technique and solid power.  The snatch really does wonders for me in terms of body comp - consistent snatching and I notice changes in definition in my pecs, abs, traps.  I really love the athleticism of the movement.  I don't seem to have the greatest conditioning and I can obviously continue to improve the technique to make it easier and more efficient, but I do feel like I am snatching very powerfully.  I like the 5/5 sets because it's enough to be tough, but I don't lose focus on form "just trying to get the reps" like I do in timed sets with higher reps (7/7, up to 10/10 for the 5 minute test etc.).  It's not what is needed right now in the training protocol, but at some point I will enjoy snatching heavy for low reps, the 28kg again, and would love to test the 32kg for ladders of 1, 2, 3, mixed with 1H SW.  Something for after the SFG in November.  For now it's all about the 24kg and just owning that bitch.

8/28/14 Thursday August 28, 2014 (24kg TGU, SL DLs)

6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

6:45am - 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 16kg with 3 presses, 1/1

7:00am - Training session - 24kg TGUs, SL DLs

24kg TGU, 2/2
24kg SL DL, 5/5

7:15am - Complete

Notes - Quick, mainly a recovery session, mixed with a few 24kg TGUs and SL DLs.  This was the first day of school for my two kids, first grade and kindergarten.  Exciting times.  Schedules to change, it's a good thing.  Summer is basically over:(

8/27/14 Wednesday August 27, 2014 (DB 24kgs FSQ, DB 24kgs SW)

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

7:30am - 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 16kg with 3 presses, 1/1

7:45am - Training session - DB FSQ, DB SW 24kgs

2x:
24kg TGU, 1/1
24kg GSq, 5
24kg 2H SW, 20

Superset 5x:
DB 24kg FSQ, 5
DB 24kg SW, 5

25 reps DB FSQ, 25 reps DB SW

Up from 4x last week (20/20)

8:15am - Complete

Notes - Good day other than sleeping a little bit longer than I wanted, which really compressed everything quite a bit.  Body felt good though, didn't need much of a warm-up, had an option to do another round of TGU/GSq/SW and decided 2 rounds was fine.  Got in 5 sets this week of DB 24kg FSQ and SW, very strong reps, felt great.  Good cleans to the rack, staying very tight, pushing through the ground on the ascent out of the hole and strong lockout.  The DB SW was a bit crisper and more powerful than last week, particularly on the last couple of sets, as I start to get the feeling for that movement again.

8/26/14 Tuesday August 26, 2014 (16kg TGU, SL DLs)

7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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 16kg with 3 presses, 1/1

8:15am - Training session - 16kg TGUs, SL DLs

16kg TGU, 3/3
16kg SL DL, 5/5

8:30am - Complete

Notes - Good day, planned recovery, day off from work and planned to and did sleep in a bit.  Feeling good after the double bell work yesterday, not too tight.  Need another good night's sleep for double bell front squatting and swings tomorrow:)

8/25/14 Monday August 25, 2014 (24kg DB PR, 28kg 1HSW)

6:50am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 35 minutes

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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:40am - Training session - TGU, DB DL, DB PR, 1H SW

3x: (up from 2x last week)
20kg TGU, 1/1
32kg DB DL, 3, 3 sec pause at the top on each rep

24kg DB PR, 1, 2, 3 ladders, x 4 (24 reps total, up from 18 last week)

(kids interrupted in between the 2nd and 3rd set, did a few extra reps as I lost count, took some extra time with them)

28kg 1H SW, 6/6, x 5, (60 reps, up from 50 last week)

8:30am - Complete

Notes - Good day.  Didn't sleep tremendously well but felt pretty good in the mobility warm up, and then once I got started felt very strong today.  Did an additional warm up set from the last week, strong deadlifts, working on keeping big shoulders throughout the movement and particularly at the lockout.  Good presses, felt great, better groove than last week.  Focused on squeezing the glutes and the bells.  Added a rep to the swing sets, that movement also felt very strong and improved from last week.

8/23/14 Saturday August 23, 2014 (sprints, pistols, pullups and pushups)

Writing this Sunday afternoon.  Got down to the lake late pm yesterday, about 7:15pm, and banged out a very quick but effective training session.   Sprints, pistols, pullups, pushups. More powerful sprints this week, and held them for about 3-5 seconds longer, about 25 seconds each.  Nice.

I hit a pistol on each leg for 5 rounds, after each sprint.  For the last 2 rounds, I did doubles, first time I have tried multiple reps. That was cool, it was an additional challenge to stay tight and get the 2nd reps.  I liked that quite a bit.  Just going to work on doing a set of doubles here and there for now.

5 rounds of pull-ups and push-ups after rounds of sprint/pistols.  Pull ups were 6,6,5,4,3 - Fighter pull up style.  Using rings.  A total of 24 pull ups, up one from last week as planned.  Honestly it was tough on the second set of 6, and the set of 5, not bad on the set of 4 and the 3.  I was not using much time at all for rest periods, and I snatched the 24kg yesterday so was likely not 100% recovered.  Was a good challenge though to try and maintain form and keep the pull-ups strict, and really pull hard with the lats, keeping the glutes tight.

Push-ups were 3,4,5,6,6 - opposite rep scheme of the pull-ups.  Up one rep from last week as planned.  Technique improving, felt strong.  I did a couple sets of 3-5 Lizard Push-ups at the very end of the training session as well.  Like those, they are a challenge, really feel those in various muscle groups, triceps, biceps, lats.  Good move to practice.

8/22/14 Friday August 22, 2014 (20kgTGU/40kgHSP, 24kg SN)

6:20am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:50am - 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 16kg with 3 presses, 1/1

7:05am - Training session - 20kg TGU  / 40kg Hike Swing Park, 24kg SN

3x:
20kg TGU, 1/1
40kg HSP, 5 singles

24kg SN, 5/5, on the minute for 10 minutes

100 reps

7:35am - Complete

Notes - Great training session today.  Body felt good, relatively quick warm up though I got relatively little sleep last night.  Solid on the HSP with the 40kg, best that has felt.  Had no issues whatsoever with the snatching, was finishing each set of 10 in about 28 seconds, which is a solid pace for a 5 minute snatch test.  I felt better getting into lockout, doing a better job of hinging, keeping the hinge, and letting that power the bell and I just steer it into place.  Great stuff.  Damn I love snatching the KB, it just feels so athletic, nothing like it.