10/20/14 Monday October 20, 2014 (24kg SN)

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

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

9:30am - Training session - 24kg SN

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

5 minute timed set (SFG1 practice):

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

Time when off after 96 reps - damn I did not get the 100 under 5mins.  Did the last 4 reps and finished probably around 5:08 in total time.

100 reps

10:00am - Complete

Notes - Can't help but be a little disappointed here - I can do better than this.  My issue is lack of recovery time, not strength, grip or conditioning I think.  It's been very busy at work, personally, etc. and it is catching up with me.  Friday Jill and I had a mediation meeting, which actually was positive, but it takes a toll.  The next time we see the mediator it will be at the courthouse to finalize the divorce.  That is difficult to even write, so I should respect that it is weighing on me in some significant ways.  Had a busy weekend and worked most of the day yesterday to get caught up on various client things I have, so it is no wonder I felt like I had to get some extra sleep this morning and even then didn't feel all that great.  During the snatching I just did not want to digress into any shitty reps, so I set the bell down more than I wanted to.  If I had set it down one less time, I would have hit the 100 reps in under 5 mins.  As it was I think 97 reps in 5 mins is my PR, so I nearly did get a PR today, but that was set probably 6 months ago and I know I can do better than this.  I need to focus on recovery leading up to the SFG1 weekend.  If I go into the weekend reasonably well rested, I think I am going to kick ass.

10/18/14 Saturday October 18, 2014 (walk, pistols, pull-ups, push-ups)

Good day, got going around 2pm.  Did the following

Some warm up with skipping, very light jogs, walking cross crawls (elbow to opposite knee alternating while walking)

walking
pistol, 1/1, x 2 (I was surprised by how good the first set of pistols felt, decided to try 2 sets of 1/1 for each round)
5 pull-ups
5 push-ups, 3 crocodile push-ups

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

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

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

walking

Felt great today, that was very nice as I have really been experiencing some tightness in my R hip and oblique lately that has been a little frustrating, but I have working on it and things seem to be dissipating.  I was pretty shocked actually how good these pistols felt today.  I didn't want to push it too much but I really enjoy being able to do these movements and I want to keep greasing the groove and working on the technique.  I think it is good to have body weight movements in my arsenal for situations in the future where I may not have access to KBs, and just to simply balance out the KB work.  After doing the SFG1 in Vancouver in November, one of the things I want to work on with Kevin is getting a OAPU.    Anyway, nice day today and this was very enjoyable, and easy too.

10/17/14 Friday October 17, 2014 (2H SW 32kg, 1H SW 28kg)

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 - 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

8:30am - Complete

Notes - This was going well but the last two rounds of the 1H SW with the 28kg were very, very hard.  Not enough wind, just very tired.  I am definitely beat down just a bit from a lack of recovery, accumulation of a lot of hard work at my job for the last 5 weeks.  I need several days of good rest to get back going in the right direction, and that is my plan.  I will say the 32kg 2H SW felt great today, very strong and powerful.  I just lost gas at the end of the session.  

10/16/14 Thursday October 16, 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 SLDL, TGU

24kg SLDL, 5/5

24kg TGU, 1/1

7:30am - Complete

Notes - Feeling good, a quick bit of mobility work and a little time with the 24kg.  Loosened up my R hip and oblique which have been tight.  SLDLs are always very good for this.

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.