10/15/14 Wednesday October 15, 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

24kg OH hold in lockout, 1 minute each, 1/1
24kg TGU, 1/1
24kg OH hold in lockout, 1 minute each, 1/1

5x:
DB 24kg CL, 4
DB 24kg SQ, 4
DB 24kg PR, 4
totals - 20 reps DB CL, DB SQ, DB PR (up from 15 of each last week)

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

8:40am - Complete

Notes - Good day here.  Long day yesterday with traveling back and forth to Spokane, and needed a little more sleep this morning.  Very strong reps here, noticeable particularly at the end on the double swings which was encouraging to see how much power I had left in the tank for these.

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

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 - Complete

Notes - All things being equal, not too bad this morning, feeling pretty good.  Didn't have as much of a recovery impact from snatching yesterday as I did a week ago, which is good.  Flew over and back to Spokane today, damn tired.  Got to get ready to do some DB 24kg circuit work tomorrow:)

10/13/14 Monday October 13, 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 3 (up from x 2 last week)

80 reps

8:30am - Complete

Notes - Good god that was TOUGH on the snatching.  Pretty proud of being able to get through that and keep the reps strong, with good technique. Literally gasping for air at the end and even gagged once or twice, thought I was going to puke.  Wow. Good to get in this practice before the SFG which is basically a month away.  I will say I had a little bit left, if necessary I believe I would have passed the snatch test today getting 100 reps in 5 minutes.  I hit these 80 reps quickly, definitely the quickest I have ever done 80 reps on the snatch.

10/12/14 Sunday October 12, 2014 (walk, pistols, pull-ups, push-ups)

Good day, got going around 5pm.  Weather is getting colder.  Did the following

Some warm up with skipping, very light jogs

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

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

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

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

walking

Took about 10 minutes total as I did some extra walking.  Took quite a bit of time to warm up my ankles and knees.  Really interesting that both ankles are still relatively tender even with light jogging.  This is truly odd.  Could be a bit of de-training for sprinting, walking etc. as I have not done as much lately, but upped the KB work.  Not sure.  I think the way to improve this is to do brisk walks.  It's hard to go wrong with brisk walks, so I will do what I can to try top get some more walking in.  I also did a LOT of hanging from the rings to try and stretch out primarily my R shoulder, armpit, oblique, hip.  Things are tight on that side.  It was clear to be doing the first pistol that that R side is just tight.  I think it is an accumulation of a lot of stress from work, been working quite hard lately, probably too much sitting and just not quite enough mobility and related work to offset the increased stress.  Things are fine though, the stretch outs were really good and my body was responding well.  Pull-ups and push-ups were very strong.  After the first set of pistols, pistols were solid as well.  Definitely want to keep these in an extremely small dose at this time, don't want to overdue anything.

10/10/14 Friday October 10, 2014 (2H SW 32kg, 1H SW 28kg)

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 - 2H SW 32kg, 1H SW 28kg

2x:
24kg SL DL, 3/3
24kg TGU, 1/1

5x:
32kg 2H SW, 10
50 reps

28kg 1H SW, 10/10, on the minute for 7 minutes
140 reps

7:30am - Complete

Notes - Tough day, tough day here.  Burning the midnight oil with work, realized I was run down right at the end of this session as I really was running on fumes.  Felt strong with the reps, very good power, but just didn't have a lot of wind.  It was harder than I expected.  I suppose with that said it was a decent amount of work.  Focused on getting good hip snap, keeping the bell right in front of my body on the 1H SW, efficient movement, pulling down hard with the lats. I really could feel the power on these reps. Good practice. 

10/9/14 Thursday October 9, 2014 (mobility, KB warm up, TGU, SLDL)

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

24kg TGU, 1/1

24kg SLDL, 5/5

7:30am - Complete

Notes - Feeling good, a quick bit of mobility work and a little time with the 24kg.

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.