10/21/14 Tuesday October 21, 2014 (mobility, KB warm up)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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 16kg with 3 presses, 1/1

7:30am - Complete

Notes - Writing this Wed morning.  Pretty tight Tues morning - snatching hard with the 24kg for 100 reps in 5 minutes will certainly light some things up.  I had a deep body massage in the evening on Tues, that really helped open some things up in my R oblique and hip, which is great.  Going to do this again before SFG1 weekend Nov 14-16.  Have to keep a focus on mobility.  

10/20/14 Monday October 20, 2014 (24kg SN)

7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (extra work on the lacrosse ball)

8:15am - 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 16kg with 3 presses, 1/1

9:30am - Training session - 24kg SN

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

5 minute timed set (SFG1 practice):

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

Time when off after 96 reps - damn I did not get the 100 under 5mins.  Did the last 4 reps and finished probably around 5:08 in total time.

100 reps

10:00am - Complete

Notes - Can't help but be a little disappointed here - I can do better than this.  My issue is lack of recovery time, not strength, grip or conditioning I think.  It's been very busy at work, personally, etc. and it is catching up with me.  Friday Jill and I had a mediation meeting, which actually was positive, but it takes a toll.  The next time we see the mediator it will be at the courthouse to finalize the divorce.  That is difficult to even write, so I should respect that it is weighing on me in some significant ways.  Had a busy weekend and worked most of the day yesterday to get caught up on various client things I have, so it is no wonder I felt like I had to get some extra sleep this morning and even then didn't feel all that great.  During the snatching I just did not want to digress into any shitty reps, so I set the bell down more than I wanted to.  If I had set it down one less time, I would have hit the 100 reps in under 5 mins.  As it was I think 97 reps in 5 mins is my PR, so I nearly did get a PR today, but that was set probably 6 months ago and I know I can do better than this.  I need to focus on recovery leading up to the SFG1 weekend.  If I go into the weekend reasonably well rested, I think I am going to kick ass.

10/18/14 Saturday October 18, 2014 (walk, pistols, pull-ups, push-ups)

Good day, got going around 2pm.  Did the following

Some warm up with skipping, very light jogs, walking cross crawls (elbow to opposite knee alternating while walking)

walking
pistol, 1/1, x 2 (I was surprised by how good the first set of pistols felt, decided to try 2 sets of 1/1 for each round)
5 pull-ups
5 push-ups, 3 crocodile push-ups

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

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

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

walking

Felt great today, that was very nice as I have really been experiencing some tightness in my R hip and oblique lately that has been a little frustrating, but I have working on it and things seem to be dissipating.  I was pretty shocked actually how good these pistols felt today.  I didn't want to push it too much but I really enjoy being able to do these movements and I want to keep greasing the groove and working on the technique.  I think it is good to have body weight movements in my arsenal for situations in the future where I may not have access to KBs, and just to simply balance out the KB work.  After doing the SFG1 in Vancouver in November, one of the things I want to work on with Kevin is getting a OAPU.    Anyway, nice day today and this was very enjoyable, and easy too.

10/17/14 Friday October 17, 2014 (2H SW 32kg, 1H SW 28kg)

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 - 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

8:30am - Complete

Notes - This was going well but the last two rounds of the 1H SW with the 28kg were very, very hard.  Not enough wind, just very tired.  I am definitely beat down just a bit from a lack of recovery, accumulation of a lot of hard work at my job for the last 5 weeks.  I need several days of good rest to get back going in the right direction, and that is my plan.  I will say the 32kg 2H SW felt great today, very strong and powerful.  I just lost gas at the end of the session.  

10/16/14 Thursday October 16, 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 SLDL, TGU

24kg SLDL, 5/5

24kg TGU, 1/1

7:30am - Complete

Notes - Feeling good, a quick bit of mobility work and a little time with the 24kg.  Loosened up my R hip and oblique which have been tight.  SLDLs are always very good for this.

10/15/14 Wednesday October 15, 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

24kg OH hold in lockout, 1 minute each, 1/1
24kg TGU, 1/1
24kg OH hold in lockout, 1 minute each, 1/1

5x:
DB 24kg CL, 4
DB 24kg SQ, 4
DB 24kg PR, 4
totals - 20 reps DB CL, DB SQ, DB PR (up from 15 of each last week)

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

8:40am - Complete

Notes - Good day here.  Long day yesterday with traveling back and forth to Spokane, and needed a little more sleep this morning.  Very strong reps here, noticeable particularly at the end on the double swings which was encouraging to see how much power I had left in the tank for these.

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

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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 16kg with 3 presses, 1/1

7:30am - Complete

Notes - All things being equal, not too bad this morning, feeling pretty good.  Didn't have as much of a recovery impact from snatching yesterday as I did a week ago, which is good.  Flew over and back to Spokane today, damn tired.  Got to get ready to do some DB 24kg circuit work tomorrow:)