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

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

7:30am - Training session - 24kg TGU, 24kg SLDL

2x:

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

7:40am - Complete

Notes -  Solid, not too much to write home about here.  R elbow is a little tender and tight, it's from tricep, which I think is from the R shoulder.  All connected.  Was working the lacrosse ball on these areas last night and again this morning a bit and that is helping.  Something to watch.  I suspect I was flaring my R elbow just a bit on the jerk on Monday, on the descent, and it may have put a little pressure on the elbow.  I recall I had this issue just a bit with cleans in the past with the R side, and got that corrected.  It's something I want to focus on next time with the jerk.  With that said, this could easily just be the residual tightness I have been working through trying to keep that R shoulder and hip mobilized and open.  I am getting some body work / acupuncture done tomorrow and that will be good.   

3/23/15 Monday March 23, 2015 (24kg 1H jerk)

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

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
16kg TK windmill drill, 4/4

8:45am - Training session - 24kg 1H jerk

2x:
24kg TGU, 1/1 to the knee
push-up shoulder taps, 8/8

24kg 2H SW, 5
32kg 1H SW, 3/3

6x:
24kg 1H jerk, 6/6

36/36 per arm

24kg farmer carry, 1 minute, switch sides, 1 minute

9:15am - Complete

Notes - Good day.  Needed a lot of extra rest and still need a lot of rest as I have really burned it here lately with the social life.  Certainly need a low-key week and a reset to get focused again on training.  I have been getting training in, it's been going well, but something's got to give and I certainly wasn't productive at work last week.  Regardless, did some extra mobility work this morning as I did not get much of anything in for several days.  Feeling good though other than energy is a little low due to sleep cycles being off.  The jerk practice went great today, I really am enjoying this movement.  Feels really athletic, love that second dip.  Great stuff.

3/21/15 Saturday March 21, 2015 (pull-ups, push-ups, 2H SW, hill sprints)

Writing this late Sunday evening.  Got this work done Saturday afternoon as my mom was up watching the kids and I popped out for some time down at the lake by myself.  I have been doing the training with the kids which has been great but it was also nice to get some time alone.

Hanging from bar
Hip mobility

7 pull-ups
5 push-ups (3 regular, 2 shoulder taps)

6 pull-ups
5 push-ups (3 regular, 2 lizard

Pistol squat, 1/1

6 pull-ups
5 push-ups (3 regular, 2 shoulder taps)

5 pull-ups
5 push-ups (3 regular, 2 lizard

Pistol squat, 1/1

4 pull-ups
5 push-ups (3 regular, 2 shoulder taps)

24kg farmer carry, couple of hundred yards, switching hands

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

x 3

24kg farmer carry, couple of hundred yards, switching hands

Total pull-ups - 28, down 1 from last week, 25 push-ups, same as last week. It was good to drop back the pull-ups, and get some momentum again.  These felt very strong so I am comfortable bumping up one rep next week and seeing what happens.  Sprints felt great.  Farmer carry was cool, I enjoyed that a lot.  Doing more farmer's has been very good.

3/20/15 Friday March 20, 2015 (Training with Kevin - learning the 1H Jerk)

Training with Kevin today, from 7am to 8:15 or so.  Big day as it was time to learn the KB Jerk.  I have been training with KBs for just over 3 years, and never attempted the Jerk.  I was really excited to try this.

We did some warm up stuff, then some arm bars and getups with the 16kg, trying to mobilize the t-spine.  Hanging from the bar.

I basically then worked a number of sets with the 16kg, 20kg, and 24kg bells on the Jerk, by the end basically focusing on the 24kg.  Only 1H, which was going well and no need to bring in the DB Jerk quite yet.  Kevin thought I was picking it up very well.  I was definitely sweating by the end, it caught up to me.  What an outstanding movement, man I am so excited to work on this.  It will be interesting to see how the body reacts to the new movement.  I am expecting some push-back so I will need to stay mobile here for the next few days.

3/19/15 Thursday March 19, 2015 (24kg TGUs, SLDL)

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

Break

8:45am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

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

2x:

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

9:15am - Complete

Notes -  Solid, not too much to write home about here, just get a little work in.  Overhead position feeling pretty good on the getup, the squats and 1H SW were very good on Wed.

3/18/15 Wednesday March 18, 2015 (DB 28kgs FSQ, 1H SW 24/36/32kg (PRs))

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 50 minutes (extra work on hips, R shoulder)

8:05am - 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

8:25am - Training session - DB 28kgs FSQ, 1H SW 24/36/32

2x:
24kg TGU, 1/1
24kg GSq, 3/3

5x:

DB 28kgs FSQ, 3 (PR)

4x:
24kg 1H SW, 5/5
36kg 1H SW, 5/5 (PR)
32kg 1H SW, 5/5

60 SW L, 60 SW R - 120 total

24kg farmer carry, 1 minute, switch sides, 1 minute
32/36kg farmer carry, 1 minute, switch sides

8:55am - Complete

Notes - Was certainly tight to start.  R shoulder, R hip mainly but really spent some time mobilizing things, and ultimately felt good warming up and got right into the lifts.  There are some training sessions where things just "feel right" and this was one of them.  I really needed some time off of some overhead lifts today, getting back to squatting, which really just seems to set my shoulders back and down into a very good position.  The double lifts are good for me as well as I think I still battle some asymmetry stuff with single bell lifts.  But it's all good, I need to work on everything.  It did feel great to squat though, very strong, and the 1H heavy swings were just awesome, such a great compliment to the DB FSQ.  I focused on staying tight, not letting the bell take me for a ride, and these were strong reps.  A couple of small PRs today as I don't believe I had really done any real volume of reps ever with DB 28s in the FSQ, nor had I really done many 1H SW reps with the 36kg.  I can only remember swinging it 1H once, and that was something like 8 or 9 months ago on a day that I sustained an injury last May or early June.  So this was just a night and day feeling today and I am very appreciative to experience it.  Looking forward to where things go next, I think Kevin is going to start teaching me the KB Jerk on Friday and I am pumped.

3/17/15 Tuesday March 17, 2015 (24kg TGUs, SLDL)

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

Break

8:45am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

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

2x:

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

9:15am - Complete

Notes -  Writing this on Tuesday.  Was very tight Tuesday morning, did not feel great.  Snatching was tough on the body.  Primarily the R shoulder, and R hip.  Just need to really work on mobility, keeping those hips mobile, and make sure I have optimal shoulder position.  Hips being off at all really seems to impact the shoulders.