3/16/15 Monday March 16, 2015 (24/32/28kg Snatch ladder)

6:25am - Pain Free hip-focused drills - 15 minutes

6:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 55 minutes (extra lacrosse ball work)

7:35am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

7:50am - Training session - 24/32/28kg SN ladders

2x:
24kg TGU, 1/1
24kg GSq, 3/3

24kg 2H SW, 5
32kg 1H SW, 3/3

5x:
24kg SN, 5/5
32kg 1H SW, 2, SN, 2, put down, switch sides, SW 2, SN 2
28kg SN, 3/3

100 total SN reps, 50 24kg, 20 32kg, 30 28kg, plus 10 1H SW 32kg each arm

24kg farmer carry, 1 minute, switch sides, 1 minute
32/28kg farmer carry, 1 minute, switch sides

8:20am - Complete

Notes - Was a bit tight this morning, mainly in the hips, so I did quite a bit of extra work getting my hips mobilized.  Felt very good once the training session started and this was a very good day.  Loving getting back into snatching and was very surprised how easy the 24kg felt to snatch.  I am a lot stronger now then when I was snatching for the SFG1 back in November, and it shows.  The heavy snatching with the 28 and 32kg from the last cycle that just ended is also very helpful too.  Good stuff. 

3/14/15 Saturday March 14, 2015 (pull-ups, push-ups, 2H SW, hill sprints)

Writing this late Sat evening.  Got this work done Saturday afternoon and did it with my kids again at the lake, but mixed it up as Liam wanted to play with me during pull-ups and push-ups, while Frankie rested in the car, and then we went home and Frankie did swings with me and hill sprints while Liam played with new Legos.  This was after the kids played hard for an hour at the indoor soccer arena, starting spring soccer.  Great stuff.

Hanging from bar
Hip mobility

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

7 pull-ups
5 push-ups

6 pull-ups
5 push-ups

5 pull-ups
5 push-ups

4 pull-ups
5 push-ups

Pistol squat, 1/1

We then drove the car back home and did the following:

2H 24kg SW, 10
Hill sprint, 10 seconds
rest

x 5

Total pull-ups - 29, up 1 from last week.  25 push-ups, same as last week.  Pull-ups were harder this week.  Didn't have much rest time, actually very little rest time between sets.  That may have been a factor but regardless I am going to work this rep count for a couple of weeks until I feel like this is "not hard" and then will consider adding a rep.  There may be even a reason to drop back several reps and then build back again, just because.  I will think about it.  It really was the second set of 7 that made me go, huh, these last couple of reps really have my attention.  Sprints were fun as I did them on the hill in front of the house, so very convenient, and my daughter really enjoyed it.  The distance as a little shorter than probably an optimal amount, and as well it is a street so the surface is not my preferred surface.  This would not be my preferred way to do this but I took it pretty easy, not doing anything dumb, not really pushing it too much but enough to breath a little bit heavy.

3/13/15 Friday March 13, 2015 (KB aerobics, 24kg, CL/PR/SQ/SN, 20 mins)

7:15am - Breakfast with Kevin after oversleeping and missing my alarm

10:50am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

11:05am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
TK windmill 16kg, 5/5

11:20am - Training session - KB aerobics, 24kg CL/PR/SQ/SN, 20 mins

2x:

24kg TGU, 1/1
24kg GSq, 3

24kg 2H SW, 10

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

17 sets total each arm (cleaning from the ground to start each arm in each set) (1 set more than last week)

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

11:50am - Complete

Notes - Great day other than blowing my morning training session with Kevin by sleeping through my alarm. But then I did buy him breakfast so we are cool:)  Going to learn the KB Jerk next Wed!!  Got training done mid morning, felt great today.  Love this KB aerobics complex.

3/12/15 Thursday March 12, 2015 (24kg TGUs, SLDL)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

Break

9:00am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:15am - Training session - 24kg TGU, 24kg SLDL

2x:

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

9:30am - Complete

Notes -  Good stuff, feeling pretty good today and a bit surprised even given the 32kg snatching.  Left arm is a little tight in the forearm, not surprised per se.  Just working some mobility drills and soft tissue.  Body was probably a little bit shocked with the 32kg flying around.  Glad I kept the reps low and under control.  

3/11/15 Wednesday March 11, 2015 (24/28kg circuit, SN 32kg 2/2 (PR), PR 32kg 3/3 (PR))

6:40am - Pain Free hip-focused drills - 15 minutes

6:55am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes

7:35am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

7:50am - Training session - 24/28kg circuit, SN 32kg 2/2

28kg 2H SW, 10

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, 5/5, x 2 (10 snatches per hand, warm up)

8x:
32kg 1H SW, 2, 32kg SN, 2, switch sides

16 1H SW and snatches per hand with the 32kg - PR (never snatched the 32kg)

32kg 2H SW, 10

32kg PR, 3/3 - PR (never pressed more than a single with the 32kg)

32kg farmer carry, 1 minute, switch sides

DB 28/24kg farmer carry, 1 minute, switch sides, 1 minute

8:35am - Complete

Notes - So - 2 PRs today. I have never snatched the 32kg and I got 8 sets of doubles done, lead by 1H SW on each set to get some momentum into the hips.  The first time that 32kg flew up over head into lockout I was like "FUCK YEAH I JUST DID THAT".  I thought I could do this, but to actually do it, well this is an exciting moment for me.  I didn't want to push anything hard today, when you are working at the end range of you max, you need to be smart.  So I parked the snatches after 8 sets of doubles.  However, I was staring at the 32kg on the ground and I thought, man, I bet I can press this thing for doubles now.  So I cleaned it and prompted pressed it for a triple on both sides.  Unbelievable.  I would not say it was "easy" on the 3rd rep but I was not at failure and it was a smooth grind and press into lockout.  This is very exciting for me and I look forward to continuing to slowly build on this momentum.  

3/10/15 Tuesday March 10, 2015 (24kg TGUs, GSq)

7:15am - Pain free hip-focused exercises - 15 minutes

7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 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)

7:50am  - break

8:45am - 16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

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

2x:

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

9:15am - Complete

Notes - Tired, Very ..... tired.  Behind on sleep and daylight savings time is kicking my ass.  #1 priority for tonight is simply going to bed and resting.  Body feels ok other than tiredness. 

3/9/15 Monday March 9, 2015 (PPR 32kg, DB SLDLs 24 kgs)

7:25am - Pain Free drills, focus on the Hip Series - 30 minutes

7:55am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

8:25am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:40am - Training session - PPR 32g, DB SL DLs 24kgs

16kg TK Windmill drill, 5/5
16kg TK Bent presses, 3/3
24kg TGU, 1/1 to the knee

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

24kg GSq, 3

6x superset (up from 5x last week):

32kg PPR, 5/5
24kgs DB SLDLs, 3/3

32kg 2H SW, 10

32kg farmer carry, 1 minute, 1/1
24kgs DB farmer carries, 1 minute

9:30am - Complete

Notes - Excellent day.  Was very tired, burned the midnight oil all week, and woke up a bit late due to an alarm issue and the change in daylight savings time I think.  In any event, was pretty tight in the hamstrings and hip, sure this is directly attributable to sprinting on Saturday.  Took some extra time to try and mobilize my hips and ankles, and felt good by the time I got going.  Worked windmills make in as well as bent presses, felt pretty good, particularly the windmills, as I felt a good stretch on my low back.  Was a strong day on the push presses, got up to 6 sets of 5s, which is a good workload. Good training day all around.  This is turning into a productive cycle which is excellent.