10/13/14 Monday October 13, 2014 (24kg SN)

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 - Training session - 24kg SN

16kg OH walks in lockout, 1 minute each, 2/2

3x:
24kg TGU, 1/1
24kg GSq, 5
24kg 2H SW, 10

24kg SN, 10/10, set bell down briefly
24kg SN, 10/10, x 3 (up from x 2 last week)

80 reps

8:30am - Complete

Notes - Good god that was TOUGH on the snatching.  Pretty proud of being able to get through that and keep the reps strong, with good technique. Literally gasping for air at the end and even gagged once or twice, thought I was going to puke.  Wow. Good to get in this practice before the SFG which is basically a month away.  I will say I had a little bit left, if necessary I believe I would have passed the snatch test today getting 100 reps in 5 minutes.  I hit these 80 reps quickly, definitely the quickest I have ever done 80 reps on the snatch.

10/12/14 Sunday October 12, 2014 (walk, pistols, pull-ups, push-ups)

Good day, got going around 5pm.  Weather is getting colder.  Did the following

Some warm up with skipping, very light jogs

walking
pistol, 1/1
5 pull-ups
5 push-ups, 2 crocodile push-ups

walking
pistol, 1/1
4 pull-ups
5 push-ups, 2 crocodile push-ups

walking
pistol, 1/1
3 pull-ups
5 push-ups, 2 crocodile push-ups

walking
pistol, 1/1
2 pull-ups
5 push-ups, 2 crocodile push-ups

walking

Took about 10 minutes total as I did some extra walking.  Took quite a bit of time to warm up my ankles and knees.  Really interesting that both ankles are still relatively tender even with light jogging.  This is truly odd.  Could be a bit of de-training for sprinting, walking etc. as I have not done as much lately, but upped the KB work.  Not sure.  I think the way to improve this is to do brisk walks.  It's hard to go wrong with brisk walks, so I will do what I can to try top get some more walking in.  I also did a LOT of hanging from the rings to try and stretch out primarily my R shoulder, armpit, oblique, hip.  Things are tight on that side.  It was clear to be doing the first pistol that that R side is just tight.  I think it is an accumulation of a lot of stress from work, been working quite hard lately, probably too much sitting and just not quite enough mobility and related work to offset the increased stress.  Things are fine though, the stretch outs were really good and my body was responding well.  Pull-ups and push-ups were very strong.  After the first set of pistols, pistols were solid as well.  Definitely want to keep these in an extremely small dose at this time, don't want to overdue anything.

10/10/14 Friday October 10, 2014 (2H SW 32kg, 1H SW 28kg)

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 - 2H SW 32kg, 1H SW 28kg

2x:
24kg SL DL, 3/3
24kg TGU, 1/1

5x:
32kg 2H SW, 10
50 reps

28kg 1H SW, 10/10, on the minute for 7 minutes
140 reps

7:30am - Complete

Notes - Tough day, tough day here.  Burning the midnight oil with work, realized I was run down right at the end of this session as I really was running on fumes.  Felt strong with the reps, very good power, but just didn't have a lot of wind.  It was harder than I expected.  I suppose with that said it was a decent amount of work.  Focused on getting good hip snap, keeping the bell right in front of my body on the 1H SW, efficient movement, pulling down hard with the lats. I really could feel the power on these reps. Good practice. 

10/9/14 Thursday October 9, 2014 (mobility, KB warm up, TGU, SLDL)

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

7:00am - 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

7:15am - Training session - 24kg TGU, SLDL

24kg TGU, 1/1

24kg SLDL, 5/5

7:30am - Complete

Notes - Feeling good, a quick bit of mobility work and a little time with the 24kg.

10/8/14 Wednesday October 8, 2014 (DB 24kg circuit)

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 - Training session - DB 24kg circuit

16kg OH walks in lockout, 1 minute each, 2/2
16kg TGU, 2/2

5x:
DB 24kg CL, 3
DB 24kg SQ, 3
DB 24kg PR, 3
totals - 15 reps DB CL, DB SQ, DB PR

DB 24kg SW, 2, 4, 6, 8, 10
totals 30 reps

8:30am - Complete

Notes - Great day.  Feeling recovered, very strong.  I am having to work mobility and lacrosse ball time on my R hip and oblique, and R quad, which have been tight for the last several days, so I have to keep my eye on this.  With that said, very strong movements today, and finished the session feeling better than when I started, way, way, way far from failure.  It felt easy.  Pretty cool.

10/7/14 Tuesday October 7, 2014 (mobility, KB warm up)

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 - Complete

Notes - Wow I was shocked at how my traps and shoulders and forearms felt this morning - sore.  Not in a bad way at all, absolutely no pain, but more fatigue that I would have expected.  Snatching the 24kg as powerfully as I did, with the 10/10, 10/10 x 2 rep scheme with basically no rest, had an impact it seems.  I don't snatch on Mondays either so switching the training day up probably also has something to do with it.  I have to shake my head once again because when I got the training schedule for Monday, I looked at it and though - a few TGUs, goblets, 2H SW, and then only 60 reps for the snatch - this is going to be easy.  And lo and behold the next day I am noticing the effects of this "easy" training session still.  Unbelievable.  The minimum effective dose - that concept just makes sense.  Train consistently, not to failure, progress gradually, live to train another day and don't push the pedal to the floor every time, you'll run out of gas quickly.  Good experience to be reminded of these training tenants.  

10/6/14 Monday October 6, 2014 (24kg SN)

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 - Training session - 24kg SN

16kg OH walks in lockout, 1 minute each, 2/2

3x:
24kg TGU, 1/1
24kg GSq, 5
24kg 2H SW, 10

24kg SN, 10/10, set bell down briefly
24kg SN, 10/10, x 2

60 reps

8:30am - Complete

Notes - Good day.  OH work felt good, stretched out things before TGUs.  Practicing the elbow lock.  Snatching 10/10 is just never easy.  I was huffing and puffing after the set of 40 reps, but it's good to know I can do that.  Working up to 4 sets in a row after 1 starting set, for 100 total reps, basically the snatch test.  Going to add one set of 10/10 each week.  I focused on staying in my hips and waiting for the bell on the descent as long as possible.  Good practice.