2/23/15 Monday February 23, 2015 (PPR 32kg, DB SLDLs 24 kgs)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (some extra lacrosse ball work)

8:00am - 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

1/2 Kneeling Windmill stretch, 5/5

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:25am - Training session - PPR 32g, DB SL DLs 24kgs

1/2 Kneeling Windmill, 16kg, 5/5
1/2 Knelling Bent Press, 16kg, 5/5
24kg TGU, 1/1 to the knee

24kg 2H SW, 10
24kg PPR, 5/5

5x superset:

32kg PPR, 4/4 (up from 3/3 last week)
24kgs DB SLDLs, 3/3

32kg 2H SW, 10
24kgs DB farmer carries, 1 minute
32kg farmer carry, 1 minute, 1/1

9:00am - Complete

Notes - Solid work today.  Was feeling a bit tight, particularly in the R quad, hip, glute, inner thigh as well, and tried for some time to get stretched out.  Going to keep working on some hamstring stretches as well.  R pec was tight going through the warm up but arm bars, windmills and the bent press helped mobilize the area as well.  Stuff with the L shoulder and forearm that I was working through last week just a bit and watching was completely gone oddly enough.  So I suppose the point is, stuff is moving around here, not a surprise given the influx of practicing various new movements.  Felt pretty good power on most of the PPR reps with the 32kg, added volume this week didn't seem to have much of an impact, I will bump up to 6 sets next week.  SLDLs did feel a lot more solid which was good.  Liking these farmer carries that are added on at the end.  I could push them a lot harder but wanting to stay with relatively short durations for now and build slowly.

2/21/15 Saturday February 21, 2015 (pull-ups, push-ups, playing with the kids)

Got this work done late Saturday afternoon and did it with my kids again at the lake.  We had a lot of fun.  This is a great thing for us to do together.

Hanging from bar
Hip mobility

7 pull-ups
5 push-ups (3 regular, 2 lizard for all)

6 pull-ups
5 push-ups

5 pull-ups
5 push-ups

4 pull-ups
5 push-ups

4 pull-ups
5 push-ups

Lots of helping the kids and running around the trees in between all of the above.  Probably took us 30 or 40 minutes.

Total pull-ups - 26, up 1 from last week.  25 push-ups, same as last week.  These pull-ups were not hard.  I was a little surprised as my L shoulder and forearm needed a lot of stretching out and mobilizing the last couple of days - lot of overhead work going on in this cycle, and the heavy snatching with the 28kg was probably a real shock to the system on Wed.  In any event, I focused on pulling with my lats, tight glutes, and was just popping up on every rep.  That was cool.  I think this is the highest rep count I have hit on the pull-ups, I will keep adding a rep a week unless I stall out.  Also it's time to try and get some KB swings and sprinting back into the mix.  Next weekend.

2/20/15 Friday February 20, 2015 (KB aerobics, 24kg/20kg, CL/PR/SQ/SN, 20 mins)

6:20am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:50am - 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

1/2 kneeling Windmill stretch, 5/5

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:05am - Training session - KB aerobics, 24kg/20kg, CL/PR/SQ/SN, 20 mins

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

KB aerobics - 24kg, 20kg bell, alternating sets, CL/PR/SQ/SN, 20 minutes

16 sets total each arm (8 sets 24kg, 8 sets 20kg alternating between each bell at an even pace, cleaning from the ground to start each arm in each set)

24 kg / 20 kgs DB farmer carry, 1 minute, x 2 (switch sides)

7:40am - Complete

Notes - This was good stuff, I enjoyed this today.  Still a bit sore and tight from that snatching the 28kg on Wed, but got warmed up, was moving better, and felt good to go.  I like this "KB aerobics" training set a lot and look forward to more of this in the future, would like to even consider doing this as a harder training session with the 24kg, then later, the 28kg.  But the point for today was to not overload the weight but use this to mobilize, work on technique, and just keep a steady pace for 20 mins with no undue rest. By the end I was sweating and feeling good.  Snatching out of the rack position from a SQ is somewhat tough but it forced me to try and get the bell back into the hole and really drive out with the hips.  Snatching the 20kg today felt like a joke compared to the 28kg on Wed:)

2/19/15 Thursday February 19, 2015 (16kg TGUs, SLDLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

7:15:am - 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

1/2 Kneeling Windmill stretch, 5/5

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Training session - 16kg TGU, 16kg SLDLs

16kg TGU to the knee, 2/2
16kg SLDLs, 5/5

7:40am - Complete

Notes - Very light day.  Wow, was crazy sore in the traps, lats, forearms, elbows from snatching.  Not in a painful way, just the body saying "damn boy you have not snatched a KB in 3 months and then you go and snatch a 28kg for 60 reps????"  Haha.  It's all good though and the volume wasn't crazy, I am sure glad I didn't do any more than what I did.  A great reminder that snatching a heavyish KB will get your attention in a hurry.  Going to keep stretching out, try and get the forearms some tonight with the lacrosse ball.

2/18/15 Wednesday February 18, 2015 (24/28kg circuit, SN 28kg 3/3 10 mins (PR) )

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

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, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:30am - Training session - 24/28kg circuit, SN 28kg 3/3 10 minutes

3x:
24kg TGU, 1/1
24kg Renegade rows, 5/5
28kg 1H SW, 10/10

24kg SN, 3/3, very long pauses at lockout to stretch out

28kg SN, 3/3, 10 minutes, as many sets as possible

10 sets - 30/30 total or 60 reps

28kgs farmer carry, 1 minute, 1/1
24kg farmer carry, 1 minute, 1/1

9:05am - Complete

Notes - So that was interesting:)  First, I was TIGHT as hell this morning.  Damn.  Trap, lat, shoulder, mainly the right side.  Should not at all be surprised, I have a lot of new movements going on and need to ease it.  Been really busy at work, running around like an idiot, so that is probably a factor.  In any event, I did take some time on soft tissue work, mobility drills, and did get pretty well stretched out.  Renegade rows were in the warm-up, haven't done those in many months.  The movement was a little harder than I anticipated, it's probably good to get some of that work back in.  Focused on keeping everything very tight, tensing the glutes.  I did these off a box.  Snatching with a 28kg.  60 reps. So this was definitely a PR.  I have not snatched literally since I passed the SFG on November 16, other than literally a couple of random reps here or there.  So 3 months!!  Weird and a bit shocking.  I have to say I am really, really pleased with how this went.  Strong makes everything easier.  This was not hard, at all, and that was really cool.  I won't say the 28kg felt like a 24kg, but it didn't feel heavy, even on the last set.  I was really using my glutes, loading the bell on the backswing on every rep, and finishing strong at lockout, not going to fast, and just hitting every rep.  This was "practice" and I really like snatching like this, rather than racing a clock.  We'll see how I feel tonight and tomorrow.  I am anticipating that I will be tightening up and need to make sure I stay as mobile as possible.  

2/17/15 Tuesday February 17, 2015 (24kg TGUs, 2H SW)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

7:15:am - 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

1/2 Kneeling Windmill stretch, 5/5

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Training session - 24kg TGU, 24kg SH SW

1/2 Kneeling Windmill, 16kg, 5/5
1/2 Knelling Bent Press, 16kg, 5/5

24kg TGU to the knee, 1/1
24kg 2H SW, 10, x 3

7:40am - Complete

Notes - Shoulders tight today, got really tight late in the day and tried to stretch out before bed.  Lots of new movements, I need to progress slowly and not overdue anything.  I probably didn't need to do as much on this off day as I did, that is a lesson and will just do mobility and very light KB work for the Thursday recovery day this week.  I think one of the big reasons my last 6-week cycle was so successful is that I really got recovered in between sessions.  

2/16/15 Monday February 16, 2015 (PPR 32kg, DB SLDLs 24 kgs)

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

8:00am - 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

1/2 Kneeling Windmill stretch, 5/5

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:25am - Training session - PPR 32g, DB SL DLs 24kgs

1/2 Kneeling Windmill, 16kg, 5/5
1/2 Knelling Bent Press, 16kg, 5/5
24kg TGU, 1/1 to the knee

24kg 2H SW, 10
24kg PPR, 5/5

5x superset:

32kg PPR, 3/3
24kgs DB SLDLs, 3/3

24kgs DB farmer carries, 1 minute
32kg 2H SW, 10
32kg farmer carry, 1 minute, 1/1

8:55am - Complete

Notes - Great day here starting a new 3-week cycle that will be focused on single bell work to balance out the 6-week cycle of double bells. Going to work on athleticism, staying mobile, and probably will try and cut back just a bit on food intake (I have seriously been eating like an absolute madman).  Going to be hitting a lot of different movements in the cycle, rows, heavier snatches with the 28kg on Wed, and "kettlebell aerobics" CL / PR / SQ with a SN thrown in for Fridays.  This looks good and I am excited.  Today was a good start, working on various new movements in the mobility warm up including some 1/2 kneeling Windmill and Bent Presses.  Surprising challenging, new movements, it's going to take some time to adjust and get used to these.   On the push presses, just love that movement, I focused on engaging the lat while in the rack, and trying to keep the bell very tight on the descent and then pressing up to lockout using my legs and glutes (not the arm / shoulder).  This went well.  32kg feels heavy in the rack (compared to the 24kg), not going to lie, but I am determined to work with this bell and make it feel like the 24kg does now after so much work sets using double 24kgs. Certainly I finished the training session today feeling refreshed, not taxed at all.  Right amount of volume.