2/26/15 Thursday February 26, 2015 (KB warmup)

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

7:15:am - 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

1/2 Kneeling Windmill stretch, 5/5

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Complete

Notes - Very light day.  Best thing about this day was the deep tissue massage I had later in the morning, which did wonders (I am writing this Friday evening). I really needed that and was glad to be able to fit that into the schedule.  Was very, very tight on the R side scalenes connecting the neck to the trap, and pec, and really got those worked over by my therapist.  It was a huge help.  

2/25/15 Wednesday February 25, 2015 (24/28kg circuit, SN 28kg 4/4 10 mins (PR) )

5:50am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes (extra work on the lacrosse ball and form roller)

6:30am - Kettlebell warm up

16kg KB hold behind back with 2H, stretch neck and thoracic area, 2 mins

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

6:45am - Training session - 24/28kg circuit, SN 28kg 4/4 10 minutes

3x:
24kg TGU, 1/1
24kg Renegade rows, 5/5
28kg 1H SW, 10/10

24kg SN, 1/1, very long pauses at lockout to stretch out

28kg SN, 4/4, 10 minutes, as many sets as possible

10 sets - 40/40 total or 80 reps (PR)

28kg farmer carry, 1 minute, 1/1
24kg farmer carry, 1 minute, 1/1

7:15am - Complete

Notes - I could practically write the same notes as I had last week.  Really tight today.  I did a stretch holding the 16kg behind my back with 2H for about 2 minutes, it really helped.  I need to keep doing this.  Once I got mobilized I felt good.  I went out and moved quickly and ended up really having a great training session, and felt better than before I started.  Nailed 80 reps of the 28kg by going on the minute for 10 minutes at a 4/4 pace.  Really great reps, strong, good pauses, very good lockouts.  This is a better thing for me when snatching, to not really be racing but working on technique.  This was very encouraging. Looking to get some soft tissue work done this week to help some of the tightness. 

2/24/15 Tuesday February 24, 2015 (24kg TGUs, GSq)

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

7:15:am - 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

1/2 Kneeling Windmill stretch, 5/5

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

Break

8;45am - Training session - 24kg TGU, 24kg GSq

2x:

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

9:00am - Complete

Notes - Really tight today again.  R side lat, pec is tight, hip is tight.   It's all connected.  The mobility work definitely helped but this single bell work and the new movements certainly has attributed to some tightening up.  I think it brings out some of my asymmetries.  This is not a bad thing mind you, just need to keep working through it.  Going to try and find time for soft tissue work this week.

2/23/15 Monday February 23, 2015 (PPR 32kg, DB SLDLs 24 kgs)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (some extra lacrosse ball work)

8:00am - 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

1/2 Kneeling Windmill stretch, 5/5

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:25am - Training session - PPR 32g, DB SL DLs 24kgs

1/2 Kneeling Windmill, 16kg, 5/5
1/2 Knelling Bent Press, 16kg, 5/5
24kg TGU, 1/1 to the knee

24kg 2H SW, 10
24kg PPR, 5/5

5x superset:

32kg PPR, 4/4 (up from 3/3 last week)
24kgs DB SLDLs, 3/3

32kg 2H SW, 10
24kgs DB farmer carries, 1 minute
32kg farmer carry, 1 minute, 1/1

9:00am - Complete

Notes - Solid work today.  Was feeling a bit tight, particularly in the R quad, hip, glute, inner thigh as well, and tried for some time to get stretched out.  Going to keep working on some hamstring stretches as well.  R pec was tight going through the warm up but arm bars, windmills and the bent press helped mobilize the area as well.  Stuff with the L shoulder and forearm that I was working through last week just a bit and watching was completely gone oddly enough.  So I suppose the point is, stuff is moving around here, not a surprise given the influx of practicing various new movements.  Felt pretty good power on most of the PPR reps with the 32kg, added volume this week didn't seem to have much of an impact, I will bump up to 6 sets next week.  SLDLs did feel a lot more solid which was good.  Liking these farmer carries that are added on at the end.  I could push them a lot harder but wanting to stay with relatively short durations for now and build slowly.

2/21/15 Saturday February 21, 2015 (pull-ups, push-ups, playing with the kids)

Got this work done late Saturday afternoon and did it with my kids again at the lake.  We had a lot of fun.  This is a great thing for us to do together.

Hanging from bar
Hip mobility

7 pull-ups
5 push-ups (3 regular, 2 lizard for all)

6 pull-ups
5 push-ups

5 pull-ups
5 push-ups

4 pull-ups
5 push-ups

4 pull-ups
5 push-ups

Lots of helping the kids and running around the trees in between all of the above.  Probably took us 30 or 40 minutes.

Total pull-ups - 26, up 1 from last week.  25 push-ups, same as last week.  These pull-ups were not hard.  I was a little surprised as my L shoulder and forearm needed a lot of stretching out and mobilizing the last couple of days - lot of overhead work going on in this cycle, and the heavy snatching with the 28kg was probably a real shock to the system on Wed.  In any event, I focused on pulling with my lats, tight glutes, and was just popping up on every rep.  That was cool.  I think this is the highest rep count I have hit on the pull-ups, I will keep adding a rep a week unless I stall out.  Also it's time to try and get some KB swings and sprinting back into the mix.  Next weekend.

2/20/15 Friday February 20, 2015 (KB aerobics, 24kg/20kg, CL/PR/SQ/SN, 20 mins)

6:20am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:50am - 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

1/2 kneeling Windmill stretch, 5/5

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:05am - Training session - KB aerobics, 24kg/20kg, CL/PR/SQ/SN, 20 mins

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

KB aerobics - 24kg, 20kg bell, alternating sets, CL/PR/SQ/SN, 20 minutes

16 sets total each arm (8 sets 24kg, 8 sets 20kg alternating between each bell at an even pace, cleaning from the ground to start each arm in each set)

24 kg / 20 kgs DB farmer carry, 1 minute, x 2 (switch sides)

7:40am - Complete

Notes - This was good stuff, I enjoyed this today.  Still a bit sore and tight from that snatching the 28kg on Wed, but got warmed up, was moving better, and felt good to go.  I like this "KB aerobics" training set a lot and look forward to more of this in the future, would like to even consider doing this as a harder training session with the 24kg, then later, the 28kg.  But the point for today was to not overload the weight but use this to mobilize, work on technique, and just keep a steady pace for 20 mins with no undue rest. By the end I was sweating and feeling good.  Snatching out of the rack position from a SQ is somewhat tough but it forced me to try and get the bell back into the hole and really drive out with the hips.  Snatching the 20kg today felt like a joke compared to the 28kg on Wed:)

2/19/15 Thursday February 19, 2015 (16kg TGUs, SLDLs)

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

7:15:am - 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

1/2 Kneeling Windmill stretch, 5/5

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

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

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

7:40am - Complete

Notes - Very light day.  Wow, was crazy sore in the traps, lats, forearms, elbows from snatching.  Not in a painful way, just the body saying "damn boy you have not snatched a KB in 3 months and then you go and snatch a 28kg for 60 reps????"  Haha.  It's all good though and the volume wasn't crazy, I am sure glad I didn't do any more than what I did.  A great reminder that snatching a heavyish KB will get your attention in a hurry.  Going to keep stretching out, try and get the forearms some tonight with the lacrosse ball.