4/20/15 Monday April 20, 2015 (24kg SN 8/8 on the min 6 mins)

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

8:00am- Training session - 24kg SN 8/8 on the min 6 mins

2x:
24kg TGU with high bridges x 2/2
24kg SLDL , 5/5
24kg 1H SW, 10/10

Lots of hanging from my balcony between the above - stretch shoulders and lats

24kg SN hold in lockout for 10 seconds, pump the arm a bit back and forth, 1/1

24kg SN 8/8 on the min, 6 mins (7/7 7 mins last week)
96 reps

24kg farmer carry, 1 minute, switch sides, 1 minute

More hanging from the balcony - stretch shoulders and lats

8:30am - Complete

Notes - Wow, awesome day.  I could not be more pleased here.  Things are really progressing and I think with some of the consistent chiro adjustments and focused mobility work, I have unlocked a couple of restrictions that were holding back performance.  I worked all day yesterday on my house, hard work pressure washing, up on ladders etc. and didn't get impacted at all during today's training.  Got a good night's rest, felt good getting warmed up.  I did pause for a second and think man 8/8 is going to be hard for snatching.  But then I said hell, it's only 6 minutes.  I turned up some AC/DC and just crushed these snatches.  Definitely an improvement over the last two weeks and I am very pleased.  I think I am right at being able to complete the 5-minute snatch test, which is pretty sweet given that I have not been focused on snatching.  That 24kg bell is definitely way, way lighter than it used to be.  Great stuff indeed.

4/18/15 Saturday April 18, 2015 (pull-ups, push-ups, KB aerobics)

Writing this on Sunday night.

Just a great day.  Went to Greenlake with the kids and in the morning and banged out pull-ups and push-ups.

Hanging from bar

7 pull-ups
5 push-ups (5 regular)

6 pull-ups
5 push-ups (5 regular)

6 pull-ups
5 push-ups (5 regular)

5 pull-ups
5 push-ups (5 regular)

4 pull-ups
5 push-ups (5 regular)

Total pull-ups - 28,  same as last week again, 25 push-ups, same as last week, I did them all regular (no Lizard style) to limit stress on the R elbow.  Pull-ups got challenging on sets 3 and 4 given that I was doing this quickly with little rest between sets.  Also felt some fatigue in the lats from the double jerk work with 24kgs from the day before.

In the afternoon after dropping off the kids, I went back to the lake and got some KB work in.  Doing a little extra work focused on a bit of fat loss as advised by Kevin.  Here is what I did, all with a single 24kg bell.

Farmer carry – 75 yards, switching hands

Warm up
GSq, 5
2H SW, 10
1H SW, 5/5
CL, 5/5
BU CL, 1/1
BU PR, 1/1
SN, 1/1 plus overhead walk for 30 seconds

KB aerobics - 20 minutes

sets of

CL, PR, SQ, SN, shake out, switch hands

did about 15 sets

Farmer carry – 75 yards, switching hands

Felt really good.  On Sunday, spent 5 hours pressure washing my house and grounds and doing a bunch of other clean up around the house.  Wasn't fazed at all by any of this.  Recovering very well.  I am very pleased.  Looking to a good night's sleep and into some 8/8 on the min for 6 minute snatching with the 24kg tomorrow morning-

4/17/15 Friday April 17, 2015 (DB 24kgs Jerks - PR)

5:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

5:45am - Kettlebell warm up

1/2K halos - 12kg, 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

6:00am- Training session - DB 24kgs Jerks on the min 12 min - PR

hanging from balcony

2x:
20kg TGU with high bridges x 2/2
20kg Windmill x 3/3
20kg BU PR x 2/2

hanging from balcony

DB 24kgs Jerks on the minute, 12 minutes (up from 9 minutes last week)

5 reps x 4 mins
4 reps x 4 mins
3 reps x 4 mins

48 reps - PR

DB 24kgs farmer carry, 1 minute

hanging from balcony

6:30am - Complete

Notes - Outstanding training session, couldn't be more pleased.  OH position on both arms was good, more mobility, less tension.  My left arm got tired near the end of the session but that is my "strong" arm (my R is my "stronger" arm, haha) and that happens with a lot of overhead work.  This was very condensed, on the minute work and it was not easy.  48 DB 24kg Jerk reps in 12 minutes is something I am pleased with, it's obviously a PR as I am just starting out with the Jerk.  It's one hell of a conditioning movement.  You really get breathing heavy.  I really like these, a lot.  It's exciting to practice this movement and see small improvements.

4/16/15 Thursday April 16, 2015 (16kg TGUs, GSq)

6:30am - Pain Free drills for hips - opening up the R shoulder - 40 minutes

7:10am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 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)

Break 7:45am

Resume 8:45:

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

8:55am- Training session - 16kg TGU, 16kg GSq

16kg TGU with hip bridges x 2, 1/1
16kg GSq, 3

7:45am - Complete

Notes -   Focused on the Pain Free drills this morning, Supine Groin Stretch, opening up my R shoulder.  It was going absolutely crazy moving around on the ground as I got deeper into the stretch.  This is a really good drill for me and shows me that the that stuff with my elbow and tricep is really emanating from the shoulder, as I have known.  I felt very good today moving around after doing this drill.  I basically think I need to keep doing this every day as I get this shoulder to sit in the right position and unwind some of the tension and mobility/ posture issues that have obviously built up.

4/15/15 Wednesday April 15, 2015 (DB FSQ ladder - PR)

6:25am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:55am - Kettlebell warm up

1/2K halos - 12kg, 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

7:10am- Training session - DB FSQ ladder - PR

2x:
16kg TGU with high bridges x 2/2
16kg windmill practice, 3/3
20kg BU SQ, 1/1

Hanging from balcony

4x:
24kg DB FSQ, 5
32kg DB FSQ, 2
28kg DB FSQ, 3

40 reps - PR on DB 32kgs (3x, 30 reps last week)

DB 24kgs farmer carry, 1 minute
DB 32kgs farmer carry, 1 minute
DB 28kgs farmer carry, 1 minute

Hanging from balcony

7:50am - Complete

Notes - Excellent day, both for training and for another chiro adjustment I had in the evening.  For training, a couple of observations.  Overhead position on the R is a little better - encouraging.  For windmills, definitely major improvement from the oblique strain I had a week or so ago, pretty much gone now.  For DB FSQ these were great reps.  Another PR with the DB 32kgs, and you have to love that.  I timed the squat ladder session and it took me about 20 minutes, or 10 reps every 5 minutes (including rest).  I thought that was pretty good given that this was the heaviest squat session I have ever done.  I am very pleased.  Got a chiro adjustment in the evening, which was good.  Working on resetting some things that have been off, and going to keep the frequency of visits up for a few weeks.  Getting the R shoulder adjusted, hip, neck, and doing some eye exercises to stipulate the L side of m body is working.  I notice pretty immediate relief and less tension after each session.  Just going to keep up the mobility work and continue to balance out training with appropriate recovery methods.

4/14/15 Tuesday April 14, 2015 (24kg TGUs, SLDLs)

6:50am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 25 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - 24kg TGU, 24kg GSq

2x:

24kg TGU with hip bridges x 2, 1/1
24kg SLDLs, 3/3

7:45am - Complete

Notes -   Good day, this is really encouraging actually.  Feeling more mobile, good night's sleep.  No noticeable downside from snatching yesterday.  Good stuff.  Looking forward to DB FSQ ladders tomorrow, more sets with the DB 32kgs, exciting.

4/13/15 Monday April 13, 2015 (24kg SN 7/7 on the min 7 mins)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (some extra mobility work)

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

8:00am- Training session - 24kg SN 7/7 on the min 7 mins

2x:
24kg TGU with high bridges x 2/2
24kg SLDL , 5/5
24kg 1H SW, 10/10

Lots of hanging from my balcony between the above - stretch shoulders and lats

24kg SN hold in lockout for 10 seconds, pump the arm a bit back and forth, 1/1

24kg SN 7/7 on the min, 7 mins (6/6 8 mins last week)
96 reps

24kg farmer carry, 1 minute, switch sides, 1 minute

More hanging from the balcony - stretch shoulders and lats

8:40am - Complete

Notes - Pretty interesting day.  I was damn exhausted this morning.  And I was pretty tight.  Did a lot of mobility work, really trying to work on opening up the shoulders, really the R shoulder, as I have been doing for several weeks.  I can tell even with arm bars etc. that getting into a good overhead position with a locked elbow on the R side continues to be more challenging than it should be.  Just have to keep at this and get through this challenge.  When I picked up the 24kg to get into the warm-ups and it felt "heavy" I was like "oh shit here we go."  I was winded even during the TGU warm up sets.  I think I crushed the snatches.  WTF.  I was really getting into my hips, really loading the bell up between the legs and it was popping up into lockout very nicely.  Good stuff here, not to be over using with my arms, pulling with the arm, etc. but instead really getting the hips into the technique.  I was very, very pleased with this.  With that said, the exertion level was noticeably higher than what I would have wanted.  It was not easy.  I was seriously winded after this and had to take several minutes to get my breathing under control and heart beat down.  I am not sure what to make of this.  I am writing this at night and I felt great all day, like the snatching was the best thing possible for my shoulders.  Who knows.  I did an excessive amount of hanging from the balcony as well to try and stretch out my shoulders and lats and I think that definitely is helpful as well.  I will keep at the mobility work.