9/16/15 Wednesday September 16, 2015 (2H SW ladder, push-ups)

7:00am - belly breathing, OS resets, lacrosse ball work, glute and ham work  - 40 minutes

7:40am - 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

7:55am- Training session - 2H SW ladder, push-ups

16kg TGU, 1/1

3x:
Glute raises, 5
Fire Hydrant, 3/3
48kg DL, 5

2H SW ladder superset push-ups:

2x:
28kg 10, 5 push-ups
32kg 10, 5 push-ups
36kg 10, 5 push-ups
32kg 10, 5 push-ups
28kg 10, 5 push-ups

up from using 24, 28, 32 kg last week

100 2H SW, 50 push-ups

8:30am - Complete

Notes - Great progression today, using heavier KBs, from last week.  Great combo for this training session in terms of a superset between 2H SW and push-ups.  Body feeling really good.  

9/15/15 Tuesday September 15, 2015 (24kg TGUs, SLDL)

6:45am - belly breathing, OS resets  - 30 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  TGUs, SLDLs

2x:
24kg TGUs, 1/1
24kg SLDL, 3/3

7:40am - Complete

Notes - Good stuff.  Quick day.  Good recovery from yesterday's training.

9/14/15 Monday September 14, 2015 (36kg 2H HSP, 20kg SN 9/9, x 8)

7:00am - belly breathing, OS resets, lacrosse ball work, hip, hamstring and groin stretches  - 45 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 16kg, 1+1, x 2

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

8:00am- Training session - 36kg 2H Hike Swing Park (HSP) 3, 20kg SN 9/9,  x 8

16kg TGU, 1/1, x 3
16kg BUP, 1/1, x 3

8x:
36kg 2H HSP, 3
20kg SN, 9/9

24 36kg HSP (up from 32kg last week)
144 20kg SN (72 per arm) (up from 8/8 or 128 total last week)

8:30am - Complete

Notes - Man, I am really fired up about this training today.  Body felt really good this morning, pretty good night's sleep, but more importantly just continuing to improve and move through the nags and nits of the last few months.  Writing this on Monday night and damn if I did not feel literally great all day after this training session.   That hinge, the swing motion, is golden for me.  Back feels really good, glutes are strong, and things are just coming along here.  Was able to increase the weight on the heavy hike/swing/parks, to a 36kg, which felt very good.  Upped the snatch volume and technique felt very strong throughout, good grip, getting a nice deep hinge and letting that bell pop up into lockout. I really feel like my snatch technique is a hell of a lot better than it was before and this could be a number of reasons but not "chasing the clock" is a big one for me.  I do better with snatching when it's a clear emphasis on clean technique.  Oh I am sure I could benefit from density training etc. but for now with the focus on simply just getting strong, this is good.  Need to get some rest and recovery, I will say the one thing I want to be vigilant on is watching my elbows.  They are getting a lot of work each week.  Feel fine, no issues, but just something to watch. Keeping the shoulders healthy and continuing to work on the overhead position, and staying mobile each day, is really the key to the elbows I have found.  Starts with the shoulders.  

9/12/15 Saturday September 12, 2015 (weighted pull-ups, push-ups, DB 32kg carries)

Writing this on Sunday afternoon.  Got training done in the afternoon with my son which was fun.

Hanging from rings

2 pull-ups (rings)
5 push-ups

3 pull-ups
5 push-ups

5 pull-ups
5 push-ups

Weighted pull-ups, with an 8kg KB, 3

Weighted pull-ups with a 12kg KB, 2, x 5 (stronger reps than last week, took more rest between sets, took off the belt)

13 reps total for weighted pull-ups, same as last week

10 push-ups

Break for a 15 minutes

DB 32kg farmer carries, 3 sets, about 90 seconds or more for each set (roughly the same as last week)

Hour break

60 minute walk around Greenlake, including a couple of reps each leg for Pistol work which was good.

Solid session.  I was looking for improvement in the quality of the reps with the 12kg.  To help, I took off the belt between sets and took extra rest.  That certainly was a good move.  All in all, lots of good stuff.  Beautiful day to be outside and training.  

9/11/15 Friday September 11, 2015 (24kg DB CL, FSQ complex)

6:20am - belly breathing, OS resets, lacrosse ball work - 25 minutes

6:45am - 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

7:00am- Training session - 24kgs DB CL, FSQ complex

Glute raises, 5

3x:
16kg TGU, 1/1
20kg BU FSQ, 3/3

20 minutes complex:

24kgs DB CL 3, FSQ 3

12 total sets

36 24kgs DB CL, 36 DB FSQ

7:35am - Complete

Notes - Sweet training today.  Felt great.  Strong-ass work with great technique on the DB CL and DB FSQ.  Keeping elbows tight on the DB CL, sitting back on the FSQ, coming up strong out of the hole.   Writing this late afternoon, my R hamstring and quad are tight as hell, they just need some soft tissue release.  Will try to take a bit of a walk to reset things as well.  This is one of the harder training sessions I have done in terms of total volume, in quite some time, but it didn't "feel" hard.  Nice pace, getting 12 sets of the complex in 20 minutes I felt was good.  Guessing I will be a bit fatigued and sore from this.

9/10/15 Thursday September 10, 2015 (24kg 2H SW, TGUs)

6:45am - belly breathing, OS resets  - 30 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 2H SW, TGUs

2x:
24kg TGUs, 1/1
24kg 2H SW, 20

7:40am - Complete

Notes - Feeling alright.  Didn't sleep well last night at all.  Couldn't fall asleep, and kids woke me up several times. Not great.  Could use a really nice stretch out and mobility session.  

9/9/15 Wednesday September 9, 2015 (2H SW ladder, push-ups)

7:00am - belly breathing, OS resets, lacrosse ball work, glute and ham work  - 40 minutes

7:40am - 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

7:55am- Training session - 2H SW ladder, push-ups

16kg TGU, 1/1

3x:
Glute raises, 5
Fire Hydrant, 3/3
48kg DL, 5

2H SW ladder superset push-ups:

2x:
24kg 10, 5 push-ups
28kg 10, 5 push-ups
32kg 10, 5 push-ups
28kg 10, 5 push-ups
24kg 10, 5 push-ups

100 2H SW, 50 push-ups

8:30am - Complete

Notes - This was a very good training session.  Felt solid, these movements compliment each other so well.  Got a pretty nice pump actually in the chest from doing this many push-ups, which was cool.  I don't do a ton of horizontal chest training (i.e. don't bench anymore) and push-ups will always be a hell of a great exercise.  I don't like to push the numbers as I want to watch my elbows since they get a hell of a lot of work each week from KBs, pull-ups etc. but 50 is not an issue.  Great work set and a real nice training effect today.