11/11/14 Tuesday November 11, 2014 (mobility, KB warm up, TGU, SLDL)

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

8:00am - Break

8:50am - 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 and rotations, 1/1

9:05am - Training session - 16kg TGU, SLDL

2x

16kg TGU, 1/1
16kg SLDL, 3/3

9:15am - Complete

Notes - Writing this Wed evening.  Slept in Tuesday morning.  Needing it these days, it's ok, have to be well rested for the SFG1 in Vancouver BC this weekend.  I suspect my body is subconsciously telling me this.  Got a little mobility in and a few TGUs and SLDLs, very light.  Best part about yesterday was a deep tissue massage from my masseuse in the late evening.  Man that was huge, just what the doctor ordered.  I was about asleep on the table near the end.  He worked some very tight spots in my armpits (lats, I think the supraspinatus too) that were seriously "hot" spots, particularly one on my R side.  I have had a hell of a time getting that to stretch out and calm down lately and I felt like my shoulder was slightly being pulled out of place, and it was affecting the R hip as well.  This work really got that whole area to settle and calm down.  I felt great yesterday evening and very good today as well.  That was big time and glad I planned this right before leaving for the SFG.  I was thinking ahead for once.

11/10/14 Monday November 10, 2014 (S&S)

9:25am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

9:55am - 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 with rotations, 1/1

10:10am - Training session - S&S, 24kg 1H SW, 20kg TGUs

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

24kg 1H SW, 10/10, on the minute for 5 minutes
100 reps

1 minute rest

20kg TGU, 1/1, x 5, 10 minute goal
10 reps, finished at 9:20

10:30am - Complete

Notes - Very unusual start to the week.  My son had trouble breathing late last night and I had to rush him to the ER.  Fortunately he is ok - this has happened before so I wasn't shocked - a viral thing that affects little kids called "croup".  He handled it like a champ but it is scary to not be able to breath well, that is for sure.  We got home in the wee hours, I turned off my alarm for the morning and let us both sleep in until he woke up.  Got some training in, dropped a bell size on S&S as Kevin suggested.  Feeling fine other than annoyed that my R lat, trap and pec is definitely a little tight, and my R elbow is involved though it is because of the shoulder not the elbow being the issue - been something I have been dealing with lately, the soft tissue worked helped a ton but it has tightened up a just a bit.  I didn't get much mobility work in this weekend and did do some pull-ups on Saturday.  Simply going to work the mobility well the next few days, I also have a deep tissue massage scheduled for tomorrow evening which is perfect. Will be fine.  

11/7/14 Friday November 7, 2014 (24kg SN - snatch test passed)

7:10am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:40am - 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 and rotations, 1/1

7:55am - Training session - 24kg SN

2x:
24kg TGU, 1/1
24kg SLDL, 3/3
24kg H2H SW, 5/5 (10 switches)

24kg SN, 10/10, very quick rest, 10/10 10/10, rest 10/10 10/10 - 100 reps in 4:45 (snatch test passed!!), rest, 10/10

120 reps - took me about 7 minutes total since I celebrated and rested a bit after hitting 100

8:25am - Complete

Notes - Well what else is there to say other than I finally passed the snatch test in practice training - 100 reps with the 24kg in 4:45.  Crushed my previous PR of 97 reps in 5 minutes.  I am feeling great about this breakthrough, I have the SFG in Vancouver next weekend and this is really going to give me the confidence that I can push through on day 3 and pass this test.  I will say the approach above of the 10/10, very quick rest, and then two sets of 40 with a rest between them is going to be the way I try to approach things on testing day.  I am excited.  A lot of the success today was probably attributable to better sleep.  Rest and recovery is really key.

11/6/14 Thursday November 6, 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 - Break

8:45am - 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 and rotations, 1/1

9:00am - Training session - 24kg TGU, SLDL

2x

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

9:15am - Complete

Notes - Tired this morning.  Way too tired.  Feeling under the weather and beaten up.  I definitely need to get some rest to kick this head and chest mini cold.  My sleeping patterns suck right now and is something I seriously need to improve.

11/5/14 Wednesday November 5, 2014 (DB 24kg circuit)

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 with rotation, 1/1

7:30am - Training session - DB 24kg circuit

24kg TGU to knee, 2/2
24kg GSq, 5
24kg 2H SW, 10

DB 24kg CL 2, set down
DB 24kg PR 2, set down
DB 24kg SQ 2

DB 24kg CL 3, set down
DB 24kg PR 3, set down
DB 24kg SQ 3

DB 24kg CL 5, set down
DB 24kg PR 5, set down
DB 24kg SQ 5

10 total reps of each movement

DB 24kg SW, 2, 4, 6, 8, 10 (5 sets, 30 total reps)

7:50am - Complete

Notes - Good day, very good really.  I don't feel like I am doing much work at all these days, this is all pretty easy stuff actually.  I guess that is a good thing because I suppose in the past DB 24kgs would have felt much more challenging.  While I am certainly looking forward to getting back and working more with the heavier kettlebells, all of this time with the 24kg (single and doubles) I think has been very productive.

11/4/14 Tuesday November 4, 2014 (mobility, KB warm up, TGU, SLDL)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 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 and rotations, 1/1

7:30am - Training session - 16kg TGU, SLDL

16kg TGU, 2/2
16kg SLDL, 5/5

7:45am - Complete

Notes - Tired this morning, body is trying to adjust to the time change over the weekend.  Felt pretty good all around though.  Want to be getting to bed earlier and getting up earlier, I need to man up and start setting a better habit on this.  Some mobility work today, kept it simple, double 24kgs tomorrow.  Looking forward to moving some weight.

11/3/14 Monday November 3, 2014 (S&S)

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

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 with rotations, 1/1

8:30am - 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 9:50

8:50am - Complete

Notes - Feeling good today, slept in, well rested the last couple of days which is a good recharge.  The swings were easier today, good hip snap, better wind too not as taxing.  Getups were solid, overhead position felt good.  I am encouraged.