10/8/14 Wednesday October 8, 2014 (DB 24kg circuit)

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 - Training session - DB 24kg circuit

16kg OH walks in lockout, 1 minute each, 2/2
16kg TGU, 2/2

5x:
DB 24kg CL, 3
DB 24kg SQ, 3
DB 24kg PR, 3
totals - 15 reps DB CL, DB SQ, DB PR

DB 24kg SW, 2, 4, 6, 8, 10
totals 30 reps

8:30am - Complete

Notes - Great day.  Feeling recovered, very strong.  I am having to work mobility and lacrosse ball time on my R hip and oblique, and R quad, which have been tight for the last several days, so I have to keep my eye on this.  With that said, very strong movements today, and finished the session feeling better than when I started, way, way, way far from failure.  It felt easy.  Pretty cool.

10/7/14 Tuesday October 7, 2014 (mobility, KB warm up)

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

7:45am - Complete

Notes - Wow I was shocked at how my traps and shoulders and forearms felt this morning - sore.  Not in a bad way at all, absolutely no pain, but more fatigue that I would have expected.  Snatching the 24kg as powerfully as I did, with the 10/10, 10/10 x 2 rep scheme with basically no rest, had an impact it seems.  I don't snatch on Mondays either so switching the training day up probably also has something to do with it.  I have to shake my head once again because when I got the training schedule for Monday, I looked at it and though - a few TGUs, goblets, 2H SW, and then only 60 reps for the snatch - this is going to be easy.  And lo and behold the next day I am noticing the effects of this "easy" training session still.  Unbelievable.  The minimum effective dose - that concept just makes sense.  Train consistently, not to failure, progress gradually, live to train another day and don't push the pedal to the floor every time, you'll run out of gas quickly.  Good experience to be reminded of these training tenants.  

10/6/14 Monday October 6, 2014 (24kg SN)

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 - Training session - 24kg SN

16kg OH walks in lockout, 1 minute each, 2/2

3x:
24kg TGU, 1/1
24kg GSq, 5
24kg 2H SW, 10

24kg SN, 10/10, set bell down briefly
24kg SN, 10/10, x 2

60 reps

8:30am - Complete

Notes - Good day.  OH work felt good, stretched out things before TGUs.  Practicing the elbow lock.  Snatching 10/10 is just never easy.  I was huffing and puffing after the set of 40 reps, but it's good to know I can do that.  Working up to 4 sets in a row after 1 starting set, for 100 total reps, basically the snatch test.  Going to add one set of 10/10 each week.  I focused on staying in my hips and waiting for the bell on the descent as long as possible.  Good practice.

10/4/14 Saturday October 4, 2014 (walk, pull-ups, push-ups, pistols)

Good day, got going around 5pm and it was very beautiful weather.  Did the following

Some warm up with skipping, very light jogs

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

walking
pistol, 1/1
4 pull-ups
3 push-ups, 3 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

Took about 45 minutes total.  Easy.  It was somewhat of an accident to do 5, 4, 3, 2 on the pull-ups, I meant to do 5, 3, 2 but an extra set of everything in a GTG manner is not going to crush anyone.  Interesting on skipping and warm ups, I notice some tenderness in the L ankle still that has lingered.  Odd.  It doesn't show up on any KB lifts or really anything else but putting pressure on it and pushing off.  Looks like dropping sprinting the last several weeks is wise indeed.  I'll have to talk to Kevin about possibly doing specific mobility work to coax this along.

10/3/14 Friday October 3, 2014 (training with Kevin)

6:15am - Training with Kevin

7:30am - Finish

Notes - Good training day with Kevin.  Very good.  Mobility work, and then got into TGUs 16, 20, 24kg, then onto 2H SW 24, 32kg, 1H SW 24kg, DB SW with 24s, DB CL 24s, DB SQ with 24s, DB CL and PR with 24s.  Finished with snatching the 24, sets of 10/10 and then 10/10/10/10.  All lifts felt good.  Tweaks on the SW to make sure I am staying tight, lock down the lats, stay crisp and tight at the top of each SW.  DB SQ, pauses at the bottom, that is a new twist, makes it a bit harder.  Snatching, just really trying not to lose the hinge, keep the legs involved, don't make it an upper body exercise.  My hand care needs a little work, need to dial that in a bit better.  All in all feeling very good about things.  Will check in with Kevin in 3 weeks, SFG1 in Vancouver BC is mid November, definitely getting excited.

10/2/14 Thursday October 2, 2014 (DB 24kg circuit SQ focus)

6:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 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 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:00am - 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

7:30am - Complete

Notes - Awesome.  Felt great this morning, very strong session here with very good technique, not a ton of rest between sets.  Getting a better feel on the squats for not tucking at the bottom, reaching back with my butt, exploding out of the hole and pushing up through the traps.  Cleans, swings, presses and snatches all strong.  Feeling good and looking forward to training with Kevin tomorrow.

10/1/14 Wednesday October 1, 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 - Good stuff, felt good this morning, recovering well.