10/27/14 Monday October 27, 2014 (S&S)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes (extra work on the lacrosse ball)

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 - S&S, 28kg 1H SW, 24kg TGUs

24kg GSq, 10
24kg 2H SW, 20

28kg 1H SW, 10/10, on the minute for 5 minutes
100 reps

1 minute rest

24kg TGU, 1/1, x 5, 10 minute goal
10 reps, finished at 9:30

8:00am - Complete

Notes - New cycle, final cycle before the SFG1 in Vancouver BC Nov 14-16.  Doing S&S this morning was the perfect tonic, it really felt great and particularly because I woke up with the body not feeling all that great.  My R lat is super locked down, I really need to keep working on mobilizing it and stretching it out which I focused on this morning and will continue to focus on it.  I think things got a little locked up through working very hard for a very long stretch, lots of sitting, tension building up and now I simply need to redouble efforts to mobilize the joints and be ready for the SFG weekend which I am confident I will be.  In any event back felt really nice and loosened up after the swings, TGUs were very good for getting the shoulders some overhead work, stabilizing in the joint, that was very good.  I also worked up quite a sweat.  Always surprised by how S&S can do that, even in 15 short minute of work.

10/25/14 Saturday October 25, 2014 (pull-ups, push-ups, pistols)

Writing this on Sunday night.  Well this was going to be different!!  Had the kids the entire weekend so to get a short training session in, I had to get creative.  We all went down to the lake and it was pouring hard but banged out this session in between messing around with the kids and letting them hang from the pull up rings, try push-ups, and have me hold their arms while they tried pistols!!  The best part of this was doing it together and knowing that these experiences are setting a foundation for them to see the example of a healthy lifestyle.  Really cool, and this is very, very important to me.  The gift of valuing and investing in your personal health is a very important thing.

No walking today - no time, it was raining.

5 pull-ups
5 push-ups
pistol, 1/1

4 pull-ups
5 push-ups
pistol, 1/1

3 pull-ups
5 push-ups
pistol, 1/1

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

crocodile push-ups, 3/3

This all felt great.  Writing this Sunday, I definitely woke up feeling quite sore again in my R oblique, quad, hamstring, glute - basically the whole socket.  Tight tight tight. It would seem that the pistols do tighten things up a decent amount and I did not do enough before and after mobility work to compensate.  Frustrating.  I did some mobility work this working, hip flexor stretch, doorway stretch with straight leg braced against a doorframe, some yoga stretches as well from my stomach to stretch the lower back, while contracting the glutes hard.  That all definitely helped.  Mobility has got to come into focus here for a couple of weeks leading up to the SFG weekend.

10/24/14 Friday October 24, 2014 (mobility, KB warm up, TGU, SLDL)

6:15am - Training with Kevin

7:30am - Finish

Notes - Good training day with Kevin.  Did mostly mobility work, trying some things to open up my right hip which were helpful.  Some quad stretches, re-working the RKC hip flexor stretch to better target the quad was very good.  Did some deadlifts, TGUs, some 2H and 1H SW, and some snatches with the 24kg but nothing too major.  This was probably about right as I am needing a bit of recovery.  Kevin and I discussed various aspects of the SFG1 weekend and I am feeling just about ready to go.  Training next week with be 1 bell training, dialing down a bit, still keeping some 10/10 snatches to make sure that groove is dialed and ready to go.  Exciting.

10/23/14 Thursday October 23, 2014 (mobility, KB warm up, TGU, SLDL)

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

7:45 - break

8:45am - Training session - 24kg TGU, SLDL

2X:

24kg TGU, 1/1
24kg SLDL, 3/3

9:00am - Complete

Notes - Writing this Friday morning.  Pretty good day.  Slept in a little too much, did some mobiilty work, took the kids to school, had time to come back and do a few TGUs and SLDLs with the 24kg which felt good.  Am definitely a bit worn down.

10/22/14 Wednesday October 22, 2014 (DB 24kg circuit)

6:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (moving slowly)

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 - DB 24kg circuit

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

5x:
DB 24kg CL, 5
DB 24kg SQ, 5
DB 24kg PR, 5
totals - 25 reps DB CL, DB SQ, DB PR (up from 20 of each last week)

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

7:40am - Complete

Notes - Alright now that was pretty solid stuff.  Got up a little earlier, took a while to shake off the cobwebs but once I got into training, a very strong day, hitting 5x5 on all the lifts.  The very last press of the very last set was a grind, but I was not concerned about failure and I hit the rep without a major issue.  Feeling good about this work today.

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.