9/30/14 Tuesday September 30, 2014 (24/28/32kg SW ladders)

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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:20am - Training session - 24/28/32kg SW ladders

2H SW:
24kg, 10
28kg, 10
32kg, 10

x3

1H SW:
24kg, 10/10
28kg, 8/8 (up from 7/7)
32kg, 6/6 (up from 5/5)

x3

90 2H SW, 72/72 1H SW

7:40am - Complete

Notes - This was very good other than I wanted to get this done earlier in the morning.  Once I did get outside this went quickly.  Well over 200 swings in about 20 minutes, good pacing.  Very strong 2H SW, I was doing a better job of not letting the bell fishtail at the top of the swing, really clamping the lats and throwing the bell out.  Best 2H SW I have had in some time, extremely powerful.  Felt great.  Good 1H SW, little easier every week and noticed in most on the 28kg, which felt like a 24kg for all reps.  32kg is definitely heavy, but felt a little lighter this week.  Good stuff.  Like these quick SW days.

9/29/14 Monday September 29, 2014 (DB 24kg circuit PR focus)

7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes (extra time on lacrosse ball)

8:10am - 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

8:25am - Training session - Double 24kg circuit PR focus

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

30 sec rest between each lift, 2 min rest in between each set

24kg TGU, 1/1
DB 24kg PR, 5
DB 24kg CL, 5
DB 24kg PR, 5
DB 24kg SW, 10
DB 24kg PR, 5
DB 24kg SQ, 5
DB 24kg PR, 5
24kg SN, 10/10

24kg TGU, 1/1
DB 24kg PR, 5
DB 24kg CL, 5
DB 24kg PR, 5
DB 24kg SW, 10
DB 24kg PR, 5
DB 24kg SQ, 5
DB 24kg PR, 4 (didn't go for the last rep due to tightness in R knee)
24kg SN, 10/10

9:00am - Complete

Notes - Really, have to say a cool day here.  First, the not so good stuff.  Had to sleep a little extra this morning, was feeling run down, long weekend with the kids and somewhat of an emotional drain on Sunday with a birthday party for Frankie with Jill's family.  It's not easy seeing everyone given our impending divorce, brings up a lot of feelings of nostalgia and not a small bit of sadness.  I think it took it out of me a little bit to put on a happy face.  I also woke up feeling very tight in a lot of areas - R hip, some glutes, traps, R elbow a bit too.  Interesting.  I have been cruising along here and perhaps need to step up a bit on the mobility work. Certainly I have stepped up training so there may be an accumulation of things, though it just as likely could be attributed to other stressors.  Once I did get warmed up, damn it was a good training day.  Farmer carried the 24s outside and the just felt light - I had a great feeling.  Had some great reps today, presses were extremely strong, this blew away the performance last week where I got to 5 sets of 5 and then really started gassing out on the press, to the point where I finished with a very bad rep on the 4th rep of the 8th and final set.  Today, I blew up 7 sets of 5s, not an issue, not close to failure.  VERY strong reps.  On the last set I made the mistake of locking my knees too much, particularly the R knee, before my last 2 reps and on the last rep I was feeling the knee and decided to kill the rep and not push it.  I easily could have had that last rep if I had properly zipped up by not locking the knees down so much and instead focused on pushing through the floor and tensing the glutes.  Got my tension in the wrong spots on that last rep, which is a good learning lesson for me and something I can easily remedy and improve upon.  Shook the knee out, just fine, and finished with the last set of 10/10 snatches.  Damn that was super cool.

9/27/14 Saturday September 27, 2014 (walk, pull-ups, push-ups, pistols)

Good day, got going around 5pm as my mom was up visiting and watched the kids.  Beautiful weather, it is certainly getting cooler.  Did the following

Some warm up with skipping, very light jogs

5 pull-ups
2 push-ups, 2 crocodile push-ups
walking
pistol, 1/1
3 pull-ups
3 push-ups, 3 crocodile push-ups
walking
pistol, 1/1
2 pull-ups
5 push-ups, 3 crocodile push-ups
walking
pistol, 1/1
walking

Took about 45 minutes total.  Super easy.  Can't believe how improved the pistols are.  Significant improvement in ROM and stability, I can really feel the quad now working on these in addition to the hamstrings, hip.  Getting much better total body tension.  Really cool to see how these have improved over the last couple of months, with relatively little practice overall.

9/26/14 Friday September 26, 2014 (24kg SN, 7/7 for 9 mins)

7:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

8:15am - 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

8:30am - Training session - 24kg SN 7/7 9 mins

2x:
16kg TGU, 1/1
24kg SL DL, 5/5
24kg 1H SW, 5/5

24kg SN, 7/7, on the minute for 9 minutes

126 reps

9:00am - Complete

Notes - Good day.  Slept in, needed it.  Got the snatches done in the required time frame, which was not easy.  But form stayed very good, good power.  Proud of this effort after a tough training week with not a lot of sleep.  I was really gassed at the end though, obviously have to keep working on the conditioning aspects of the snatch.

9/25/14 Thursday September 25, 2014 (DB 24kg circuit SQ focus)

6:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 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 - Double 24kg circuit SQ focus

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

2x: 30 sec rest between each lift, 2 min rest in between each set

24kg TGU, 1/1
DB 24kg SQ, 5
DB 24kg CL, 5
DB 24kg SQ, 5
DB 24kg SW, 10
DB 24kg SQ, 5
DB 24kg PR, 5
DB 24kg SQ, 5
24kg SN, 10/10

7:40am - Complete

Notes - So cool today.  So I slept in longer than I wanted, but felt good.  Quick warm up, ready to go.  I cannot emphasize enough how good it is to be able to shorten the warm up periods and just feel ready to hit the main training for each day.  This is an extremely positive development, it is as good as gaining in strength which I also have been experiencing.  It means my recovery is better and probably means the movements I have been working on are good for me, not causing undue tension, tight spots etc.  All good things. As far as the training goes because I was compressed for time, I had even more focus than usual and did not take much rest between movements or the two sets.  Technique was very strong all the way to the end.  This is the best practice session I have had this week or last.  I really, really enjoy these DB 24kg complex sessions.  Great stuff.  One thing I will say is I have had one hell of an appetite lately, and I have been feeding the beast so to speak.  Adding some size is totally fine by me.  I think I am around 200 lbs and I think as long as I continue training smart and staying lean, I could carry 210 lbs and it would not be a bad thing at all.

9/24/14 Wednesday September 24, 2014 (mobility, KB warmup)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

8:00am - Complete

Notes - Feeling good.  Planned rest and recovery day.  Looking at my notes last week, I am better recovered today after two hard days of training than I was last week at this time, so that is progress.  I had the intention of getting up for a walk this morning but decided to sleep a little bit more.  I need it.  Did mobility work and then went to my daughter's school to surprise her in the morning for her 7th birthday.  Priorities!

9/23/14 Tuesday September 23, 2014 (24/28/32kg SW ladders)

6:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 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 - 24/28/32kg SW ladders

2H SW:
24kg, 10
28kg, 10
32kg, 10

x3

1H SW:
24kg, 10/10
28kg, 7/7 (up from 6/6)
32kg, 5/5 (up from 4/4)

x3

90 2H SW, 66/66 1H SW

7:30am - Complete

Notes - Good stuff today.  Was really tired, feeling the effects of the previous day's hard training.  However once I got warmed up, the swings felt great.  Did quite a bit of hand care yesterday evening and need to keep up on this.  Lots of volume these days.