9/22/15 Tuesday September 22, 2015 (16kg TGUs, SLDL)

6:45am - belly breathing, OS resets, lacrosse ball release  - 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 - 16kg  TGUs, SLDLs

2x:
16kg TGUs, 1/1
16kg SLDL, 5/5

7:40am - Complete

Notes - Good stuff.  Quick day.  Good recovery from yesterday's training which was definitely a challenging session, can't remember the last time I snatched the 24kg for 120 reps, awesome.  Plus getting in the 40kg HSP 2H SW was very good.  Went intentionally very light today, really just wanted to move around a little bit and that's it.

9/21/15 Monday September 21, 2015 (40kg 2H HSP, 24kg SN 6/6, x 10)

7:15am - belly breathing, OS resets, lacrosse ball work, hip, hamstring and groin stretches  - 40 minutes

7:55am - 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

8:10am- Training session - 40kg 2H Hike Swing Park (HSP) 3, 24kg SN 6/6,  x 10

16kg TGU, 1/1, x 2
16kg BUP, 1/1
16kg BUP, 3/3

10x:
40kg 2H HSP, 3
24kg SN, 6/6

30 40kg HSP (up from 24 with the 36kg last week)
120 24kg SN (60 per arm) (from 9/9 with the 20kg or 144 total last week)

8:50am - Complete

Notes - Outstanding session though I am annoyed I woke up late.  Did quite a bit of mobility and soft tissue work last night, focusing on lacrosse ball release on various spots in the triceps, forearms, etc. to try and help my elbows out.  Elbows getting a heck of a lot of work these days, but it's good to build up some toughness with some reps, just looking to make sure I get enough recovery in.  On these snatches, jumping up to the 24kg, I really wanted to focus on a great hinge and let my hips do all the work.  No tugging with the arms, just guide the bell into lockout.  Snatching is really a lower body exercise first, you must get a good hinge and you must get your hips to supply the power.  Keep everything out of the low back, use those glutes.  I think my snatching technique has significantly improved the last couple of cycles as I have improved my hinge and really better understand that my arms have to be secondary to the lower half of the body in this movement.  I felt like getting in 10 sets of 6/6, same overall tonnage as last week with the 20kg, but obviously with the 24kg it's a different training effect.  I will likely need some extra recovery work and a couple of nights of good sleep will be important here.  As well as keeping up with the mobility and soft tissue work the next few days.  

9/19/15 Saturday September 19, 2015 (weighted pull-ups, push-ups, DB 32kg carries)

Writing this on Saturday night.  Got this done in the afternoon after an entire morning and early afternoon of soccer, coaching both of my kids' teams.  Tiring! This is going to be my next 7 weeks as well so I had better get used to it!  Not going to be the time to push training on the weekends.  Best to keep it short and sweet.

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, 2 (one less rep than last week)

Weighted pull-ups with a 12kg KB, 2, x 5 (same as last week, originally I was going to do 6 sets of 2 but decided early on not to push anything today)

12 reps total for weighted pull-ups, down one from last week)

10 push-ups

Break for a 15 minutes

DB 32kg farmer carries, 4 sets, about 90 seconds or more for each set (up one set from last week)

My left elbow was barking just a little bit on a few reps, so I wanted to lay back and not push.  Actually felt good on the farmer carries.  I have noted in my training logs that my elbows are getting some pretty consistent work between snatching, push-ups, swings, weighted pull-ups etc. so it's worth noting.  A bit of lacrosse ball and other mobility work is in order.  Not a huge deal but nonetheless something to focus on.  I think the barking is actually more coming from the L shoulder, that is usually the case.  Some focused recovery work will help.  Overall though, feeling great about things and it was nice to squeeze this into what was a very busy day honestly.

9/18/15 Friday September 18, 2015 (24kg DB CL, FSQ complex)

6:45am - belly breathing, OS resets, lacrosse ball work - 45 minutes (some extra lacrosse ball work)

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

7:45am- Training session - 24kgs DB CL, FSQ complex

Cossack stretches
16kg GSQ

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

20 minutes complex:

24kgs DB CL 3, FSQ 3

13 total sets (up from 12 last week)

39 24kgs DB CL, 39 DB FSQ

8:20am - Complete

Notes - Very good session today and strong work. Good technique, and some improvement in density as I got one extra set in compared with last week.  Good progress, I am very pleased.  Good week of training. 

9/17/15 Thursday September 17, 2015 (24kg TGUs, SLDL)

6:20am - belly breathing, lacrosse ball work, OS resets  - 45 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  TGUs, SLDLs

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

7:30am - Complete

Notes - Feeling very good.  A little extra lacrosse ball work this morning on the quads, thoracic area, etc. which was helpful.  Mobility and a few get-ups and SLDLs with the 24kg.  Things are going well and my body seems to be recovery from each training session nicely.  Excited to hit the double 24kg CL and FSQ complex again tomorrow. Love that. 

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.