3/12/15 Thursday March 12, 2015 (24kg TGUs, SLDL)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

Break

9:00am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:15am - Training session - 24kg TGU, 24kg SLDL

2x:

24kg TGU to the knee, 1/1
24kg SLDL, 3/3

9:30am - Complete

Notes -  Good stuff, feeling pretty good today and a bit surprised even given the 32kg snatching.  Left arm is a little tight in the forearm, not surprised per se.  Just working some mobility drills and soft tissue.  Body was probably a little bit shocked with the 32kg flying around.  Glad I kept the reps low and under control.  

3/11/15 Wednesday March 11, 2015 (24/28kg circuit, SN 32kg 2/2 (PR), PR 32kg 3/3 (PR))

6:40am - Pain Free hip-focused drills - 15 minutes

6:55am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes

7:35am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

7:50am - Training session - 24/28kg circuit, SN 32kg 2/2

28kg 2H SW, 10

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

24kg SN, 1/1, very long pauses at lockout to stretch out

28kg SN, 5/5, x 2 (10 snatches per hand, warm up)

8x:
32kg 1H SW, 2, 32kg SN, 2, switch sides

16 1H SW and snatches per hand with the 32kg - PR (never snatched the 32kg)

32kg 2H SW, 10

32kg PR, 3/3 - PR (never pressed more than a single with the 32kg)

32kg farmer carry, 1 minute, switch sides

DB 28/24kg farmer carry, 1 minute, switch sides, 1 minute

8:35am - Complete

Notes - So - 2 PRs today. I have never snatched the 32kg and I got 8 sets of doubles done, lead by 1H SW on each set to get some momentum into the hips.  The first time that 32kg flew up over head into lockout I was like "FUCK YEAH I JUST DID THAT".  I thought I could do this, but to actually do it, well this is an exciting moment for me.  I didn't want to push anything hard today, when you are working at the end range of you max, you need to be smart.  So I parked the snatches after 8 sets of doubles.  However, I was staring at the 32kg on the ground and I thought, man, I bet I can press this thing for doubles now.  So I cleaned it and prompted pressed it for a triple on both sides.  Unbelievable.  I would not say it was "easy" on the 3rd rep but I was not at failure and it was a smooth grind and press into lockout.  This is very exciting for me and I look forward to continuing to slowly build on this momentum.  

3/10/15 Tuesday March 10, 2015 (24kg TGUs, GSq)

7:15am - Pain free hip-focused exercises - 15 minutes

7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 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)

7:50am  - break

8:45am - 16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:00am - Training session - 24kg TGU, 24kg GSq

2x:

24kg TGU to the knee, 1/1
24kg GSq, 3

9:15am - Complete

Notes - Tired, Very ..... tired.  Behind on sleep and daylight savings time is kicking my ass.  #1 priority for tonight is simply going to bed and resting.  Body feels ok other than tiredness. 

3/9/15 Monday March 9, 2015 (PPR 32kg, DB SLDLs 24 kgs)

7:25am - Pain Free drills, focus on the Hip Series - 30 minutes

7:55am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

8:25am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:40am - Training session - PPR 32g, DB SL DLs 24kgs

16kg TK Windmill drill, 5/5
16kg TK Bent presses, 3/3
24kg TGU, 1/1 to the knee

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

24kg GSq, 3

6x superset (up from 5x last week):

32kg PPR, 5/5
24kgs DB SLDLs, 3/3

32kg 2H SW, 10

32kg farmer carry, 1 minute, 1/1
24kgs DB farmer carries, 1 minute

9:30am - Complete

Notes - Excellent day.  Was very tired, burned the midnight oil all week, and woke up a bit late due to an alarm issue and the change in daylight savings time I think.  In any event, was pretty tight in the hamstrings and hip, sure this is directly attributable to sprinting on Saturday.  Took some extra time to try and mobilize my hips and ankles, and felt good by the time I got going.  Worked windmills make in as well as bent presses, felt pretty good, particularly the windmills, as I felt a good stretch on my low back.  Was a strong day on the push presses, got up to 6 sets of 5s, which is a good workload. Good training day all around.  This is turning into a productive cycle which is excellent. 

3/7/15 Saturday March 7, 2015 (pull-ups, push-ups, playing with the kids)

Writing this Sunday afternoon.  Got this work done Saturday morning and did it with my kids again at the lake, before we went and had brunch together.  This is a great habit we have formed and I am going to keep this up with them.

Hanging from bar
Hip mobility

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

6 pull-ups
5 push-ups

6 pull-ups
5 push-ups

5 pull-ups
5 push-ups

4 pull-ups
5 push-ups

Pistol squat, 1/1

Lots of helping the kids and running around the trees in between all of the above, and we also did a bunch of bear-crawling, which felt great.  Probably took us 30 or 40 minutes.

We then drove the car and did the following:

2H 24kg SW, 10
Hill sprint, 15 seconds
rest

x 3

Total pull-ups - 28, up 1 from last week.  25 push-ups, same as last week.  I think the main thing that stuck out here is that these pull-ups were simply not hard.  I am at 28 and rising, and like this trend, I like it a lot.  These are very high-quality reps, with a focus on technique, and strength-building.  Same with the push-ups.  I also was delighted to be able to drop into an easy pistol squat on both legs with zero practice.  Love that.  Getting the swings and hill sprints back into the mix was great this week as well.  Feeling a bit sore now on Sunday but I have not been able to get any mobility work in since the training session, and need to focus on this tonight.  Not a bad sore at all, this is what I expected.  Great weekend.

3/6/15 Friday March 6, 2015 (KB aerobics, 24kg, CL/PR/SQ/SN, 20 mins)

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

Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:15am - Training session - KB aerobics, 24kg CL/PR/SQ/SN, 20 mins

2x:

24kg TGU, 1/1
24kg GSq, 3

24kg 2H SW, 10

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

16 sets total each arm (cleaning from the ground to start each arm in each set)

24kg 2H SW, 20

24 kg DB farmer carry, 1 minute, 1/1

8:50am - Complete

Notes - Great day.  Decided to step it up and only use the 24kg bell this week, whereas I alternated sets with the 20kg bell the last couple of weeks.  Felt great.  Really turned a corner on mobility this week and I couldn't be happier about it.  Great stuff.  Looking forward to some body weight training this weekend.  

3/5/15 Thursday March 5, 2015 (16kg TGUs, SLDL)

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

Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

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

2x:

16kg TGU to the knee, 2/2
16kg SLDL, 3/3

7:45am - Complete

Notes - Quick, felt good today.  Not much to say other than continuing to move in the right direction this week in terms of mobility and body feeling good.