9/24/14 Wednesday September 24, 2014 (mobility, KB warmup)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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 16kg with 3 presses, 1/1

8:00am - Complete

Notes - Feeling good.  Planned rest and recovery day.  Looking at my notes last week, I am better recovered today after two hard days of training than I was last week at this time, so that is progress.  I had the intention of getting up for a walk this morning but decided to sleep a little bit more.  I need it.  Did mobility work and then went to my daughter's school to surprise her in the morning for her 7th birthday.  Priorities!

9/23/14 Tuesday September 23, 2014 (24/28/32kg SW ladders)

6:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes

6:55am - 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

7:10am - Training session - 24/28/32kg SW ladders

2H SW:
24kg, 10
28kg, 10
32kg, 10

x3

1H SW:
24kg, 10/10
28kg, 7/7 (up from 6/6)
32kg, 5/5 (up from 4/4)

x3

90 2H SW, 66/66 1H SW

7:30am - Complete

Notes - Good stuff today.  Was really tired, feeling the effects of the previous day's hard training.  However once I got warmed up, the swings felt great.  Did quite a bit of hand care yesterday evening and need to keep up on this.  Lots of volume these days.

9/22/14 Monday September 22, 2014 (DB 24kg circuit PR focus)

6:05am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 minutes

6:25am - 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

6:40am - Training session - Double 24kg circuit PR focus

24kg Gsq, 5
24kg 2H SW, 10

30 sec rest between each lift, 2 min rest in between each set

24kg TGU, 1/1
DB 24kg PR, 5
DB 24kg CL, 5
DB 24kg PR, 5
DB 24kg SW, 10
DB 24kg PR, 5
DB 24kg SQ, 5
DB 24kg PR, 5
24kg SN, 10/10

24kg TGU, 1/1
DB 24kg PR, 5
DB 24kg CL, 5
DB 24kg PR, 4 (decided a 5th rep was not wise)
DB 24kg SW, 10
DB 24kg PR, 4
DB 24kg SQ, 5
DB 24kg PR, 4 (last rep very difficult, too difficult)
24kg SN, 10/10

7:20am - Complete

Notes - Well some good things here and then a not so great thing near the end, but good learning lesson.  Felt good this morning.  Quick warm up, again a very good trend that warm up time is compressing.  Press focus today, decided to start with sets of 5 and see where it took me.  Got through 5 sets of 5, 6th set, realized I should not go for a 5th rep and that was smart.  Unfortunately I had it in my mind to finish out my last 2 sets with 4 reps.  On the last set, last rep, really had to grind it through and it was too much of a "max" effort feeling (too close to failure).  It was not a good rep, and there was too much effort in particularly on the L shoulder.  No pain, but just realized it more or less in the middle of the rep and I think I should have backed it off.  A good reminder to really be dialed in and don't have the absolute mindset of having to "hit a number".  I really did think I had it though (well I finished the rep but I thought I had a clean rep not a shaky one).  The sets of 5 were a bump up from sets of 4 last week so I should have realized it was going to increase the accumulated fatigue.  This complex is no joke.  In any event, this evening I got a very extended stretch out and deep work on the lacrosse ball on my trap, lat, shoulder and pecs, focusing on the L side but R too.  That helped a ton.  Going to really be smart about the SW workout tomorrow and not do something dumb.  It's interesting, I felt very tired this evening and honestly I think it may go back to that "max effort" on the last press rep.  Doing that stuff really does take a beating on the CNS.  You simply should not be doing that very often.  

9/20/14 Saturday September 20, 2014 (walk, pull-ups, pistols)

Good day, got going around 5pm.  Absolutely beautiful weather.  On Kevin's advice, after upping the volume quite a bit in training last week to start really drilling into SFG 1 prep for mid November, I dropped the volume a lot for the weekend.  I end up walking about an hour around the lake, broken up by a few sets of pull-ups (2, 3, 5 - 10 total) and pistols (3 sets of singles on each leg).  I also did quite a bit of hanging from the pull up rings to stretch my lats which felt great.  I had to laugh on the first set of 2 pull ups - could totally feel the accumulation of the training week.  Forearms, traps, lats.  Made total sense to drop the volume, and that's good.  I can sort-of grease the groove by doing some pull-ups on the weekend, drop the sprinting to allow my left ankle to completely get better (it's fine but I can tell still tender at times, resting from sprinting will be good).  I want to GTG just a little bit with pistols but will keep the volume extremely low.  I like doing these and just want a base line of practice to keep grooving the movement.  Walking was very good.  I have not gotten that in as much the last month or so, and it will be good to get back to having some more brisk walking.

9/19/14 Friday September 19, 2014 (24kg SN, 6/6 for 10 mins)

6:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 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 SN 6/6 10 mins

2x:
16kg TGU, 1/1
24kg SL DL, 5/5
24kg 1H SW, 5/5

24kg SN, 6/6, on the minute for 10 minutes

120 reps

7:30am - Complete

Notes - Good day.  That was tough but mainly due to the accumulation of plenty of volume this week, the body is getting used to it.  Sleep could definitely be better / longer.  So busy at work.  With that said, feeling very strong, and these were very powerful reps on the SN.  Still tough going, snatching for 10 minutes is just hard.  Not sure it would ever feel easy.  Looking forward to rest and recovery this weekend.

9/18/14 Thursday September 18, 2014 (DB 24kg circuit SQ focus)

6:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:30am - 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

6:45am - Training session - Double 24kg circuit SQ focus

24kg Gsq, 5
24kg 2H SW, 10

10 minute break for kids getting up

2x: 30 sec rest between each lift, 2 min rest in between each set

24kg TGU, 1/1
DB 24kg SQ, 5
DB 24kg CL, 5
DB 24kg SQ, 5
DB 24kg SW, 10
DB 24kg SQ, 5
DB 24kg PR, 5
DB 24kg SQ, 5
24kg SN, 10/10

7:25am - Complete

Notes - That was tough, in a good way.  Really strong movements, worked on not doing any tail tuck on the SQ, staying tight and exploding up with the traps out of the hole.  Strong reps on the presses, sets of 5, really getting that feeling of pushing through the ground and using the glutes and lats.  Was totally sweating at the end of this session.  Awesome.

9/17/14 Wednesday September 17, 2014 (mobility, KB warmup)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 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 - Complete

Notes - I had every intention of getting up and talking a walk with a coffee at Greenlake for active recovery, but it didn't happen.  I needed a little more rest.  Traps are blown up, in a good way, after the last couple of days of training.  It's going to be good to get these back-to-back days of training to get my body used to a little more volume.  Feeling good though, not bad at all, actually feeling very strong.  I am definitely putting on some size the last 6 or so weeks, got a pretty big appetite at times as well.  Feeling pretty mobile, R hip loosened up quite a bit last night after some focused lacrosse ball work, that was a nice benefit today.  Watching the L ankle for tenderness, and at soccer practice tonight with the kids I moved around quite a bit and literally didn't notice it at all.  Big squat focus day tomorrow with another double 24kg complex, I am excited to get after it.