9/8/14 Monday September 8, 2014 (24kg S&S)

7:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

8:40am - Training session - 24kg S&S

2X:
24kg Gsq, 5
24kg 2H SW, 10

24kg 1H SW, 10/10, x 5, on the minute
100 reps

1 minute rest

24kg TGU, 1/1, x 5, less than 10 mins
10 reps, 9:30 for time

9:00am - Complete

Notes - Tired, very tired today.  Long weekend running around with the kids.  Things are catching up to me, this deload week comes at a good time.  Body feels good, very strong, just clearly not getting enough consistent rest, not getting to bed on time.  I have to get focused in this area and really dial it in.  My schedule or rather less than optimal maintenance on my time is holding me back.  In any event this training session from Pavel's Simple and Sinister was super easy, barely even noticed it / broke a sweat.  Exactly how you want it to be.

9/7/14 Sunday September 7, 2014 (sprints, pistols, pullups and pushups)

Got down to the lake late pm. about 7:15pm, and banged out a very quick but effective training session.   Sprints, pistols, pullups, pushups. I bumped up the reps on the pullups back to the same level as two weeks ago as I was feeling good and that was the plan after last week's backoff week on the pull-ups.

Had a very tender left ankle after the first sprint.  Dumb, dumb, dumb - I definitely went out too hard on the first sprint, didn't have that great of a warm-up, and had noticed the left ankle earlier today being oddly tender.  So irritated with myself, I know I need to go relatively slow for the start on the first several sprints to get properly warmed up.  Just.... dumb.  Going to have to pay some attention to it this week.

I hit a pistol on each leg for 5 rounds, after each sprint.  Did singles this week as planned, much better reps even including a very tender left ankle.  Like the improvement.

5 rounds of pull-ups and push-ups after rounds of sprint/pistols.  Pull ups were 6,6,5,4,3 - Fighter pull up style.  Using rings.  Total of 24, up from 17 pull ups last week.  Absolutely feel great that I backed off last week.  The two sets of 6 were by far the easiest I have had yet, I was really pumped to see this improvement.  Very strong reps, best yet on these.  The sets of 5,4,3 were totally easy.  Nice.

Push-ups were 3,4,5,6,6 - opposite rep scheme of the pull-ups.  I added 2-3 Lizard Push-ups at the end of each regular push-up set.  I have been getting some comments lately from some friends that I am looking like I added some mass and size.  I have noticed some gains in my chest lately as well as arms and that is probably from training these push-ups a little bit more and doing them "right" after getting some advice from Kevin.  Along with all of the other training too, it all seems to be headed in a very good direction, getting strong, body composition is improving too.  I should weigh myself and see where I am coming in at these days.  I don't have a scale at home and generally don't give a shit what I weigh, doesn't matter to me, I go by how I feel and how my clothes fit.

9/5/14 Friday September 5 2014 (20kgTGU/40kgHSP, 24kg SN)

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

6:55am - 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:10am - Training session - 20kg TGU  / 40kg Hike Swing Park, 24kg SN

3x:
20kg TGU, 1/1
40kg HSP, 5 singles

24kg SN, 6/6, on the minute for 10 minutes

120 reps (5/5 for 15, 150 reps last week)

7:40am - Complete

Notes - Interesting.  I did not sleep much the last several nights, and woke up with my stomach definitely not feeling great.  This is the result of traveling to and from Spokane yesterday, not really hydrating enough, and having some gluten/dairy which I try to avoid as much as I possibly can due to intolerance s.  I was about to eat my arm at one point though and that was all that was available.  In any event I got warmed up, started feeling better, and then ended up having a solid training session and can't really complain given the circumstances.  Powerful snatches, getting the technique down, conditioning is improving.  6/6 on the minute is absolutely a step up from 5/5 the last couple of weeks and I was gassing out after I finished.  Still, this is good progress and I am very pleased with this 3-week cycle that I ended up today.

9/4/14 Thursday September 4, 2014 (24kg TGU, SL DLs)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

7:00am - 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:15am - Training session - 24kg TGUs, SL DLs

24kg TGU, 2/2
24kg SL DL, 5/5

7:30am - Complete

Notes - Quick, mainly a recovery session, mixed with a few 24kg TGUs and SL DLs.  Getting on a good schedule with the kids.  This was perfect, just doing the mobility work and then hitting a few TGUs with the SL DLs really opens up my neck, low back, feeling limber.  Really looking forward to 6/6 snatches for 10 minutes tomorrow.  Less volume than last week's 5/5 for 15 minutes, but more density.  Think it will be good, keep progressing to have that snatch test level of conditioning and proficiency dialed in.

9/3/14 Wednesday September 3, 2014 (DB 24kgs FSQ, DB 24kgs SW)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:30am - Training session - DB FSQ, DB SW 24kgs

2x:
24kg TGU, 1/1
24kg GSq, 5
24kg 2H SW, 20

Superset 6x:
DB 24kg FSQ, 5
DB 24kg SW, 5

30 reps DB FSQ, 30 reps DB SW

Up from 5x last week (25/25)

8:00am - Complete

Notes - Tired as hell this morning, body is a bit worn down.  Did my mobility warmups, started feeling pretty loose, and then headed outside and crushed this training session.  I guess you never really know how a day is going to go.  Technique was very good on both the DB FSq and the DB SW, best yet in this cycle, things are really building on each other.  This was decent weight and it didn't feel heavy, no where near failure.  I could do more, I am getting stronger for certain.  I am very pleased.

9/2/14 Tuesday September 2, 2014 (16kg TGU, SL DLs)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

7:00am - 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:15am - Training session - 16kg TGUs, SL DLs

16kg TGU, 2/2
16kg SL DL, 5/5

7:30am - Complete

Notes - Quick mobility session after some hard training yesterday.  Body is recovering pretty well, felt good this morning and nice and stretched out after this.

9/1/14 Monday September 1, 2014 (24kg DB PR, 28kg 1HSW)

8:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes (extra lacrosse ball work)

9:25am - 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

9:40am - Training session - TGU, DB DL, DB PR, 1H SW

2x:
20kg TGU, 1/1
32kg DB DL, 3, 3 sec pause at the top on each rep

24kg DB PR, 1, 2, 3 ladders, x 5 (30 reps total, up from 24 last week)

28kg 1H SW, 7/7, x 5, (70 reps, up from 60 last week)

10:20am - Complete

Notes - Today is labor day, I slept in and that was pretty nice.  I have slowly been trying to catch up on sleep here and there the last week, just about probably getting back to an equilibrium now.  I need to work on getting to bed at 11:30pm for the 5:30am alarm.  That is the goal, just get consistent with that schedule.  In any event, R overhead position a little tight today, that's the result of last night's training I think, just need to keep it mobilized, do some hangs from my balcony to stretch out the lats and the traps, and armpit muscles.  All around feeling good and my L forearm was certainly improved (less sore / tight) this morning again which is good to see.  Presses were strong today, focused on pushing through the ground and squeezing the bells.  1H SW with the 28kg was definitely the best it has been, improved technique, very strong grip on the bell, felt pretty easy which was good to see.