4/23/15 Thursday April 23, 2015 (24kg TGUs, SLDLs)

6:35am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:05am - 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

7:20am- Training session - 24kg TGU, 24kg GSq

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

7:30am - Complete

Notes -   Good day.  Feeling good after a heavy squat day.  Flying to Spokane to head over to my alma mater Gonzaga.

4/22/15 Wednesday April 22, 2015 (DB FSQ ladder - PR)

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

7:45m - 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

8:00am- Training session - DB FSQ ladder - PR

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

16kg TGU OH walks, 1/1, 30 secs each
16kg windmill practice, 3/3
20kg BU SQ, 1/1

Hanging from balcony

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

50 reps - PR on DB 32kgs (4x, 40 reps last week)

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

Hanging from balcony

8:45am - Complete

Notes - Big PR again on DB FSQs with the 32kgs, got 5 sets of 2.  Really pleased overall with this work.  Was feeling a bit run down yesterday but had a good recovery day, and got an ok night's sleep leading into this training session.  OH position I noticed on the OH walks with a light 16kg TGU was not that great - had trouble locking out both elbows.  Boy this is a long-time challenge for me.  Something I just have to keep focused on.  I am going to try and do more OH walks - I did these at the lake on the weekend and was reminded that this is a good position for me to get into and try to get more comfortable at doing.  All in all though, strength levels are very good and I like the progress and process this cycle.

4/22/15 Tuesday April 22, 2015 (16kg TGUs)

6:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (extra mobility and soft tissue work)

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 16kg, 1+1, x 2

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

7:40am- Training session - 16kg TGU

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

7:45am - Complete

Notes -   Was feeling a little run down and tight this morning.  Not really surprised, probably just a delayed reaction of KB work on Saturday, pressure washing and cleaning my house all day Sunday, and then KB snatches yesterday.  Did some extra mobility and soft tissue work and kept it extremely light.  Basically a rest and recovery day.

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.