12/19/14 Friday December 19, 2014 (1H PR 28kg, DB SW 24kg)

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

8:00am - Training session - 1H PR 28kg, DB SW 24kg

24kg TGU, 1/1

16kg BUP, 1/1

24kg BU CL, 1/1
24kg TGU, 1/1
16kg BUP, 1/1
12kg tempo press, 5/5

1H Press Ladders 28kg

28kg, 1, 2, 3, x 5 each arm  (PR)

30 presses each arm

DB SW 24kg, 10, x 4

8:45am - Complete

Notes - Just awesome stuff.  My overhead position is feeling really good, very strong, significantly less tension and tightness on the R side.  Very pleased.  The arm bar and other work is opening things up.  These presses today were VERY strong.  I absolutely owned the 28kg for 5 sets of 1, 2, 3 - this is a PR.  I am very pleased about the 1H pressing improvement during this cycle.  Great stuff going into a Christmas week where I will be vacationing in South Dakota with my kids.  Will be bodyweight work mostly I anticipate as I probably won't have access to KBs, maybe a little barbell work but I don't plan on going too hard - mostly resting, mobility, some pull-ups and push-up variations, probably some pistol squats on a GTG basis.  

12/18/14 Thursday December 18, 2014 (16kg 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, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

7:40am - Training session - 16kg TGU, 16kg SLDLs

16kg TGU to the knee, 2/2
16kg SLDL, 5/5

7:45am - Complete

Notes - Feeling very good and moving well.  Very pleased.  Looking forward to some 28kg pressing tomorrow, hitting 5 ladders of 1, 2, 3 and trying to dominate each rep to really own the 28kg.  

12/17/14 Wednesday December 17, 2014 (TGUs, 2H SW ladder)

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

8:30am - Training session - TGUs, 2H SW ladder

24kg TGU, 1/1

24kg SL DL, 3/3

32kg TGU, 1/1

32kg SL DL,
32kg TGU, 1/1

5x:

2H SW 40kg, 10
2H SW 44kg, 10
2H SW 48kg, 10

150 swings

2H carries
40kg
44kg
48kg

9:10am - Complete

Notes - Very good day.  Pretty heavy workload with the swings, for sure, but pretty powerful all around.  I am pleased with how my body is feeling this week.  I am not overtrained, doing about just the right amount of work I think.

12/16/14 Tuesday December 16, 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 - Good stuff.  Nothing to say here other than felt good this morning, moving well, tightness in R armpit, lat, pec has been alleviating day by day.  That work with the arm bars and a few other things I think is really helping.  Also noticing more size on my legs, traps, arms.  Will keep eating like a horse and see where this takes me.

12/15/14 Monday December 15, 2014 (DB 24kg Moving Target Complex, 1H SW 32kg)

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

8:00am - Training session - DB 24kg Moving Target Complex, 1H SW 32kg

16kg TGU, 1/1

24kg GSq, 5

24kg TGU, 1/1

2H SW 24kg, 10

DB 24kg Moving Target Complex – for time

2, 3, 5

DB CL, DB PR x 2, DB SQ

DB CL, DB PR, DB SQ x2

DB CL x 2, DB PR, DB SQ

DB CL, DB PR x 3, DB SQ

DB CL, DB PR, DB SQ x3

DB CL x 3, DB PR, DB SQ

DB CL, DB PR x 5, DB SQ

DB CL, DB PR, DB SQ x5

DB CL x 5, DB PR, DB SQ

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

Did this pretty quickly - 12 mins total.

1H SW 32kg, 7/7, x 5

70 1H SW (up from 60 last week)

8:30am - Complete

Notes - Awesome.  Felt great today.  Good warm up, very strong on the complex movements, very strong and had a ton left in the tank - this was not taxing.  The 7/7 1H SW with the 32kg were the best yet - I easily could have gone 8/8 or 9/9, maybe even up to 10/10 without undue effort.  This is excellent as I can really see the progress in this cycle.  I am very pleased.  Looking forward to some mobility work tomorrow and trying a few of the additional things that Kevin taught me last week.

12/13/14 Saturday December 13, 2014 (pull-ups, push-ups, walking)

Writing this on Sunday evening.  Got this work in yesterday evening in the dark - was great actually because I was able to get in a ton of walking, probably a good 3 miles.

Hanging from bar
Hip mobility
Pistol, 1/1 (just wanted to see how that felt as I haven't done these in probably 2 months nearly - felt fine, easier to keep a straight spine than what I remembered which was interesting)

6 pull-ups
5 push-ups (3 regular, 2 lizard - same for all sets)
Short walk

5 pull-ups
5 push-ups
Short walk

4 pull-ups
5 push-ups
Short walk

3 pull-ups
5 push-ups
Short walk

2 pull-ups
5 push-ups
Short walk

Total pull-ups - 20, up 1 from last week; 25 push-ups

Walked for about 45 minutes after finishing this - had the time and really wanted to use a brisk walk as a nice reset for my shoulders and hips.  Was walking very briskly, felt great.  Amazing how improved my gait has been over the past several months from doing the KB work, mobility, hitting the walking.  I can really feel the power in my glutes and hips and it just feels great.  Looking forward to easing back into sprinting at some point.

12/12/14 Friday December 12, 2014 (training with Kevin)

Training with Kevin today, checked my logs and was surprised to see it has been quite some time, October 3 was out last session.  That really doesn't seem right to me but we put a plan in place to get me to SFG Nov 14-16 and then went into a little bit of maintenance and freestyle mode since then. It has been a productive stretch.

Today Kevin showed me some things with arm bars, overhead holds with the 12 and 16kgs that were excellent mobility drills.  The overhead work which was basically a stretch in the OH positions, trunk rotations with the bell overhead, and marching in place with the bell overhead all while not setting it down were quite good.  I felt things open up.  We then worked on some one-hand push-up progressions building off of lizard push-ups.  I am looking to incorporate these in sets of 2 here and there within training and while on vacation.  They were good and actually quite hard.  We then spent the rest of the time practicing my 1H press mainly with the 28kg.  Some good technique refinements, using BUP with a 16kg and BU CL with a 24kg to really get my arm into the right press position, elbow closer to the body, lat more engaged.  That was extremely helpful.  We also used the 32kg to CL and hold in the rack to further teach getting tight and not letting any slack out of abs.  After we finished up the session I went home and banged out 3 sets of a 24kg BU CL, followed by 3 reps of pressing the 28kg on each side.   I then finished with 4 sets of 10 of DB 24kg SW, so that I more or less got in the right amount of work on the program I am following (Friday is 1H PR practice with the 28kg and DB SW with the 24kgs).  All in all, good stuff.  I need to work in those BUP and BU CL as well as continue to focus on getting the right press groove next week.  Then it's probably a light week while on vacation in SD, maybe even no KBs, and then when I get back, likely a Geoff Neupert inspired DB FSQ program going light, medium and heavy days with 3 days a week of a FSQ focus.  Going to be a "legs feed the wolf" time period and I really look forward to it.  Hopefully will eat everything in sight and put on some more weight.  I am right at 200 lbs and am perfectly happy to keep going up as long as I continue to stay lean and moving well.