12/4/14 Thursday December 4, 2014 (24kg TGUs, SL DLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 25 minutes

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 and rotations, 1/1

7:40am - Training session - 24kg TGU, 24kg SLDLs

16kg TGU to the knee, 1/1 x 2
16kg SLDL, 3/3

7:45am - Complete

Notes - Quick, feeling fine today.  

12/3/14 Wednesday December 3, 2014 (TGUs, 2H SW ladder)

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, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

7:45am - Training session - TGUs, 2H SW ladder

24kg TGU, 1/1

24kg SL DL, 3/3

32kg TGU, 1/1 (1 rep was enough)

32kg SL DL, 3/3 (PR)

5x:

2H SW 32kg, 10
2H SW 36kg, 10
2H SW 40kg, 10

Suitcase carries
40kg, 1/1
36kg, 1/1
32kg, 1/1

8:20am - Complete

Notes - Great day.  Damn, I felt good today.  Amazing what a couple of days can do for you, taking the stress level down as well.  I need to keep focusing on the overhead position, improving t-spine mobility, locking out the elbow overhead.  Definitely not satisfied with where this is at but I will keep at it.  The 32kg TGU, while I think the form was pretty good, roll to elbow was absolutely no issue at all, which it used to be, the damn bell felt heavy.  I mean really heavy.  First time I have done a get up with the 32kg in months, I guess - what did I expect?  Anyway I decided one rep with it was good and moved on. I did do SLDLs with the 32kg which was cool, I had never done that before, so I guess that is a surprise PR.  The heavier the bell, you really start to feel the quad working particularly on the way back up.  I will keep doing these.  The 2H SW were extremely powerful, man I am loving the improved technique and power with my swings since SFG1 weekend.  Waiting out the bell better and then shoving it back into the hinge, springing out of the hinge and getting a lot of float on the top of each swing, even with the 40kg.  Great stuff.  I also worked quickly through the 15 sets, not much rest.  Arms were feeling it, lats, glutes afterwards but in a very good way - just awesome.  I love doing heavy swings and have a new appreciation in general for swings after SFG1.  

12/2/14 Tuesday December 2, 2014 (24kg TGUs, SL DLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 25 minutes

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 and rotations, 1/1

7:40am - Training session - 24kg TGU, 24kg SLDLs

2x

24kg TGU to the knee, 1/1
24kg SLDL, 3/3

7:45am - Complete

Notes - Feeling good, really pleased.  I went to my chiro yesterday evening and I think the adjustments he did worked some magic, plus, frankly, after going to the courthouse with Jill there probably was some sort of invisible weight lifted out of my body, at least a little bit.  The trepidation of going was awful, and well yeah in reflection, that was the worst, or at least very close to, day of my life.  There is still a deep sadness there that I probably won't be able to completely shake for a long, long time, but I will be doing my best to keep my attitude up, be grateful, and move forward in a positive way.  In any event, it was nice to see a little positive change in my body, a lot less tight today than yesterday.  Getting a deep massage late this afternoon should further help things out.

12/1/14 Monday December 1, 2014 (DB 24kg Moving Target Complex, 1H SW 32kg)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 90 minutes - a real mess today

8:30am - 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, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

8:45am - Training session - DB 24kg Moving Target Complex, 1H SW 28kg

16kg TGU, 1/1

24kg GSq, 5

24kg TGU, 1/1

2H SW 24kg, 10

DB 24kg Moving Target Complex

2, 3, 5

DB CL, DB PR x 2, DB SQ

DB CL, DB PR x 3, DB SQ (screwed up the rep sequence here I realized after the next set)

DB CL, DB PR x 5, DB SQ

DB CL, DB PR, DB SQ x 2

DB CL, DB PR, DB SQ x 3

DB CL, DB PR, DB SQ x 5

DB CL x 2, DB PR, DB SQ

DB CL x 3, DB PR, DB SQ

DB CL x 5, DB PR, DB SQ

Totals 16 DB CL, 16 DB PR, 16 DB SQ

1H SW 32kg, 5/5, x 5

50 1H SW

9:15am - Complete

Notes - Well today was a mess.  Body was supremely tight. I just went with it and did nearly 90 minutes of mobility work, tissue work, etc.  while taking a few breaks to breathe.  I understand it.  Holidays are stressful, tons of driving the last 4 or 5 days doesn't help whatsoever, and above everything today is the day that Jill and I go to the courthouse in Seattle where our divorce is official in the eyes of Washington state.  To say that I have a lot on my mind is the understatement of the year.  In any event, I had more or less anticipated this and basically planned on not being able to accomplish much of anything today.  I did ultimately feel like getting the training done so I did it.  It was about 30 degrees outside so that was interesting - no need for chalk:)  I also messed up on the rep sequencing as I was supposed to go 2, 2, 2 through PR, SQ, CL then 3, 3, 3 and then 5, 5, 5 but you can see my head was a bit elsewhere.  It actually was good to get the work done, have a distraction, and the 32kg 1H SW was stronger than I anticipated, that was cool.  It has been probably months since I swung the 32kg with one hand and this was relatively easy.  I have a ton of work to do this week in terms of mobility, soft tissue, going to see my chiro as well and just try and relax and come down off of the experience I am about to have today. It's going to be difficult.

11/30/14 Sunday November 30, 2014 (walking, pull-ups, push-ups)

Writing this late Sunday night.  Got back down to the lake for some body weight work and walking after driving back from being in Portland with my family and kids the last couple of days.  Damn it wasn't 30 degrees outside, just cold as balls.  I wanted to clear my head though and was perfectly fine dealing with the inclement weather.  Tried to move quickly.  Started around 4:45pm before it got dark, finishing in the dark with my headlamp on:).  Did I say it was cold as balls?

Wanted to keep the reps low, did 18 pull-ups (3 more than last week) and 25 push-ups.  Shit I just realized I did more work than I intended to do, whoops.  Definitely had one extra set in there at the end by accident.  Pull-ups were harder than I expected them to be.  Interesting.  Not sure what to make of that other than I was driving all day and am under some real stress.  Need to be mindful right now.

Walking
5 pull-ups
5 push-ups

Walking
4 pull-ups
5 push-ups

Walking
4 pull-ups
5 push-ups

Walking
3 pull-ups
5 push-ups

Walking
2 pull-ups
5 push-ups

Longer walk to finish (30 minutes)

Did a ton of hanging from the rings as well, really trying to stretch the R arm pit, same as it has been for a week.  This helps so much, really does, and walking seems to reset things as well.  I felt really good after doing this training, much better than when I started.  Time to get some rest and hit some Moving Target Complex in the morning in 30 degree weather:)

11/28/14 Friday November 28, 2014 (1H PR 28kg, DB SW 24kg)

7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 60 minutes (some interruptions for kids)

8:30am - 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, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

8:45am - Training session - 1H PR 28kg, DB SW 24kg

16kg TGU, 1/1

16kg BUP, 1/1

24kg TGU, 1/1

24kg BU CL, 1/1 (was not going to be able to press this)

1H Press Ladders 28kg

28kg, 1, 2, 3, x 3 each arm

18 presses each arm

DB SW 24kg, 10, x 3

9:15am - Complete

Notes - Writing this on Sunday evening.  Interesting day Friday was.  Back into 1H PR.  Damn if it always gives me some issues when I start to go heavier.  During the session itself, things went well.  I was employing some techniques honed at the SFG weekend and damn if that 28kg wasn't popping up out of the rack on the presses.  That was cool.  I was staying pretty tight everywhere though I think I can keep my abs tighter, if I was loosing tension anywhere it was in the abs.  But I didn't get close to failure and these were pretty strong presses.  Left side was actually better than the right side which is where it gets interesting.  Damn if that right shoulder / arm pit and lat is still tight, though getting better (well was getting better) with arm bars etc.  So the left side presses were feeling better and on one particular press on the R side I felt some tension in my neck and scapula on the R side (think it was the 3rd rep on my second set).  Sent tension to the wrong spot, need to keep it in the glutes, feet, keep it out of my face and neck.  I was frustrated but that's an old tight spot for me and just something that comes up from time to time.  It was pretty minor, and I was doing fast and loose after every set and felt fine.  Finished the presses, did double swings, those felt great, no issues at all.  Well frustratingly it stayed tight that afternoon and I have been working on it over the weekend.  Nothing major, lacrosse ball helps a ton as does various mobility work.  Something I am going to watch very carefully this week, keep up the mobility work, I am getting a deep tissue massage on Tuesday as well.  I know this is very well related to stress too because that is where I tend to carry stress and well to be blunt my divorce is being finalized on Monday (tomorrow).  You think I might be under some stress right now???  Damn you have to laugh a little or you'll cry.  It's going to be ok. This too shall pass.  Now is certainly not the time to be dumb and try to set some PRs and be superman.  I'll be moderating things and watching how I am feeling closely.

11/27/14 Thursday November 27, 2014 (16kg TGUs, SL DLs) (Thanksgiving)

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

Break

10:00am - 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 and rotations, 1/1

10:15am - Training session - 16kg TGU, 16kg SLDLs

2x

16kg TGU to the knee, 1/1

16kg SLDL, 3/3

10:30am - Complete

Notes - Writing this on Sunday evening after a nice holiday break for Thanksgiving.  I got the kids in the morning and we played soccer and ran around at the park in the rain - it was a lot of fun:)  Did a bit of mobility work and a few reps with the 16kg before heading down to Vashon Island for Thanksgiving with Jill's family.  It was a nice time and I appreciated being able to do that given our circumstances.  Monday (tomorrow) we go to the courthouse and our divorce is final in the eyes of Washington state.  It's certainly been on my mind all holiday long.  With that said, Thanksgiving is a time for gratitude and I know that my life could be a whole lot more difficult than it is.  It's all a matter of perspective and finding that place and space to be grateful for what you do have and the blessings that have come your way is very important.