4/27/15 Monday April 27, 2015 (Simple and Sinister Ladder)

6:20am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 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 16kg, 1+1, x 2

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

7:15am- Training session - Simple and Sinister Ladder

2H SW 24kg, 10

1Hand Swings(no time pressure)
24kg x 10/10
28kg x 10/10
32kg x 10/10
28kg x 10/10
24kg x 10/10

TGU(no time pressure)
24kg x 1/1
28kg x 1/1
32kg x 1/1
28kg x 1/1
24kg x 1/1

7:45am - Complete

Notes -   All things being equal this was good.  An absolutely terrible night's sleep.  Both of my kids had issues sleeping and it definitely impacted how I was feeling this morning.  Oh well not much you can do sometimes.  The S&S work acts like a bit of a tonic though and this was perfect timing.  The OH position felt pretty good on both arms, which is encouraging.  All movements were strong though I could sense fatigue set in due to the lack of sleep.  Feeling a bit worn down, and not fully recovered still from a big night in Spokane last Thursday.  Just have not really had a proper night's sleep in 4 nights and it is catching up to me.  Need to start turning that around tonight.  

4/25/15 Saturday April 25, 2015 (pull-ups, push-ups, KB aerobics)

Writing this on Saturday night.

Busy and very good day. Went to Greenlake with the kids and in the morning and banged out pull-ups and push-ups.

Hanging from bar

7 pull-ups
5 push-ups (5 regular)

6 pull-ups
5 push-ups (5 regular)

6 pull-ups
5 push-ups (5 regular)

5 pull-ups
5 push-ups (5 regular)

4 pull-ups
5 push-ups (5 regular)

Total pull-ups - 28,  same as last week again, 25 push-ups, same as last week, I did them all regular (no Lizard style) to limit stress on the R elbow.  This was an improvement on last week in terms of feeling stronger on the pull-ups, and that's even after doing more work this last week with the KBs.  I am probably ready now to up the pull-ups by a rep next week and see if I can progress those.

After mowing the yard and cleaning it up in the afternoon, I found 15 or so minutes to get in my K aerobic work with a single 24kg bell.

Warm up
GSq, 5
2H SW, 10
1H SW, 3/3
CL, 3/3
BU CL, 1/1
SN, 1/1 plus overhead walk for 30 seconds

KB aerobics - 10 minutes (dropped it down from 20 mins last week, did notice some fatigue here, and my son was waiting for me and didn't feel any real need to push this unnecessarily).

sets of

CL, PR, SQ, SN, shake out, switch hands

did 6 sets

Ended with Jerks, 5/5, practicing in particular really keeping the forearm vertical, well deep in the palm, getting the shortest motion from rack to overhead and keeping the arm very tight to the body.  Really was watching that on the L as that was a struggle yesterday with the double 24kg work on Jerks.  This actually went quite well and I think that's in part due to the chiropractic appt yesterday afternoon.  That said, the L arm and trap area is just a bit tender and needs some TLC these last few days.  I suspect it's just a bit of carryover fatigue and perhaps a bit of overuse.  Looking for a long recovery day tomorrow, couple nights of good rest before Monday morning training.  Might do a 5 minute snatch test for 100 reps with the 24kg.  Last time I did that was when I got certified as an SFG in November.  Doing 8/8 on the min for 6 minutes last week has me right on the cusp of the snatch test requirements.  We'll see if Kevin has different ideas for potentially a new training cycle instead.

4/24/15 Friday April 24, 2015 (DB 24kgs Jerks - PR)

Fly back to Seattle from Spokane

2:05pm - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 minutes

2:25pm - Kettlebell warm up

1/2K halos - 12kg, 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

2:40pm- Training session - DB 24kgs Jerks on the min 15 min - PR

hanging from balcony

2x:
20kg TGU with high bridges x 2/2
20kg Windmill x 3/3
20kg BU PR x 2/2
24kg 2H SW, 10

hanging from balcony

DB 24kgs Jerks on the minute, 15 minutes (up from 12 minutes last week)

5 reps x 5 mins
4 reps x 5 mins
3 reps x 5 mins

60 reps - PR

DB 24kgs farmer carry, 1 minute

hanging from balcony

3:30pm - Complete

4:30pm - Chiro adjustment

Notes - Didn't sleep much last night but had one hell of a good time in Spokane - sometimes you have to do that:)  Had planned to do training in the afternoon which is unusual for me, but this worked out well. Worked for a bit after I got back to Seattle and then hit training in mid afternoon.  Felt really good actually.  Got mobilized, and was feeling very solid going through warm ups on TGUs, windmills, and BU PR.  Double jerks with the 24kgs went very well.  Bumped up time to 15 mins from 12 mins, and hit another PR.  Did notice that I was having some minor issues getting the clean with the L hand to really sit in my palm as vertical as I wanted, to get a better straight up and down from the rack to overhead.  Some of the jerks then on the L hand were not as crisp and solid as I would prefer.  I had a pretty good sense this was related to some tightness I have had on the L trap and L shoulder since working a ton over the weekend on the house and then snatching on Monday.   Not a big deal and I did a bit of soft tissue and foam roller on the shoulder after, which loosened things up nicely, as did hanging from the balcony.  Got a chiro adjustment again as well this afternoon.  All of this stuff helps the overhead position and just getting things back in line.   Some of this too is that double 24kgs overhead for multiple jerks is going to challenge my thoracic mobility, and I am not surprised this is coming up, it's all part of the learning process and working with my body to make sure it is prepared and in the best position possible to execute the movements solidly.  I will probably look to take myself off the on the minute style next week and focus completely on hitting each rep, and only moving to my next set when ready.  All in all, this was a really good training day though and I am very pleased.  

4/23/15 Thursday April 23, 2015 (24kg TGUs, SLDLs)

6:35am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:05am - 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

7:20am- Training session - 24kg TGU, 24kg GSq

24kg TGU with hip bridges x 2, 1/1
24kg SLDLs, 3/3
24kg TGU with hip bridges x 2, 1/1

7:30am - Complete

Notes -   Good day.  Feeling good after a heavy squat day.  Flying to Spokane to head over to my alma mater Gonzaga.

4/22/15 Wednesday April 22, 2015 (DB FSQ ladder - PR)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes

7:45m - Kettlebell warm up

1/2K halos - 12kg, 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

8:00am- Training session - DB FSQ ladder - PR

16kg TGU with high bridges x 2/2
16kg windmill practice, 3/3
20kg BU SQ, 1/1

16kg TGU OH walks, 1/1, 30 secs each
16kg windmill practice, 3/3
20kg BU SQ, 1/1

Hanging from balcony

5x:
24kg DB FSQ, 5
32kg DB FSQ, 2
28kg DB FSQ, 3

50 reps - PR on DB 32kgs (4x, 40 reps last week)

DB 28kgs farmer carry, 1 minute
DB 32kgs farmer carry, 1 minute
DB 24kgs farmer carry, 1 minute

Hanging from balcony

8:45am - Complete

Notes - Big PR again on DB FSQs with the 32kgs, got 5 sets of 2.  Really pleased overall with this work.  Was feeling a bit run down yesterday but had a good recovery day, and got an ok night's sleep leading into this training session.  OH position I noticed on the OH walks with a light 16kg TGU was not that great - had trouble locking out both elbows.  Boy this is a long-time challenge for me.  Something I just have to keep focused on.  I am going to try and do more OH walks - I did these at the lake on the weekend and was reminded that this is a good position for me to get into and try to get more comfortable at doing.  All in all though, strength levels are very good and I like the progress and process this cycle.

4/22/15 Tuesday April 22, 2015 (16kg TGUs)

6:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (extra mobility and soft tissue work)

7:25am - 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

7:40am- Training session - 16kg TGU

16kg TGU with hip bridges x 2, 1/1

7:45am - Complete

Notes -   Was feeling a little run down and tight this morning.  Not really surprised, probably just a delayed reaction of KB work on Saturday, pressure washing and cleaning my house all day Sunday, and then KB snatches yesterday.  Did some extra mobility and soft tissue work and kept it extremely light.  Basically a rest and recovery day.

4/20/15 Monday April 20, 2015 (24kg SN 8/8 on the min 6 mins)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:30am - 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

8:00am- Training session - 24kg SN 8/8 on the min 6 mins

2x:
24kg TGU with high bridges x 2/2
24kg SLDL , 5/5
24kg 1H SW, 10/10

Lots of hanging from my balcony between the above - stretch shoulders and lats

24kg SN hold in lockout for 10 seconds, pump the arm a bit back and forth, 1/1

24kg SN 8/8 on the min, 6 mins (7/7 7 mins last week)
96 reps

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

More hanging from the balcony - stretch shoulders and lats

8:30am - Complete

Notes - Wow, awesome day.  I could not be more pleased here.  Things are really progressing and I think with some of the consistent chiro adjustments and focused mobility work, I have unlocked a couple of restrictions that were holding back performance.  I worked all day yesterday on my house, hard work pressure washing, up on ladders etc. and didn't get impacted at all during today's training.  Got a good night's rest, felt good getting warmed up.  I did pause for a second and think man 8/8 is going to be hard for snatching.  But then I said hell, it's only 6 minutes.  I turned up some AC/DC and just crushed these snatches.  Definitely an improvement over the last two weeks and I am very pleased.  I think I am right at being able to complete the 5-minute snatch test, which is pretty sweet given that I have not been focused on snatching.  That 24kg bell is definitely way, way lighter than it used to be.  Great stuff indeed.