12/31/15 Thursday December 31, 2015 (20kg TGUs, 24kg 2H SW)

3:45pm - belly breathing, Primal Move practice, lacrosse ball release  - 30 minutes

4:15pm - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)

Arm bar 16kg, 1+1, x 2

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

quadruped shoulder rotations against the wall

4:30pm- Training session - 20kg TGUs, 24kg 2H SW

20kg TGUs, 1/1, x 5
10 getups

24kg 2H SW, 10, x 10
100 2H SW

5:00pm - Complete

Notes - Back from San Diego.  I basically took Monday - Wednesday off this week, other than some primal move work and some walking.  It was a planned rest period and it was great to be able to do that.  Today I kept it simple, lighter weights, just to get the blood flowing.  Tomorrow I will do some KB aerobics with a light bell, 20kg, just to again get some blood flow.  This is the end of 2015, and I am ending on a real high note.  Body feels great, I have been in a recharging mode this month and have been enjoying a good progression in my training.  Added a lot of weight this year, probably 10 pounds, and have put on a lot of muscle in my shoulders, traps, lats, glutes, and quads, arms and chest too.  Pretty distributed all around and that reflects the good training templates that Kevin has designed for me.  I am looking forward to 2016 and the huge goal is to train for, attend, and pass the SFG2.  This is a big deal for me and it's going to take a lot of focus.  I am very excited to work with Kevin and start this process next week. 

12/26/15 Saturday December 26, 2015 (complex DB 16kg SW, FSQ, DB 16kg SN)

Did this work on Saturday afternoon at home

5:00pm - belly breathing, Primal Move practice, lacrosse ball release   - 15 minutes

5:15pm - 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

5:30pm- Training session - Complex DB 16kg SW / FSQ, DB 16kg SN

2x:
16kg TGU to windmill, 1/1
16kg GSq, 5

5x complex:
DB 16kg SW, 5, FSQ 5

2x:
DB 16kg  SN, 5

6:00pm - Finish

20 minute walk

Notes - This was a great training session, quick and fun.  I felt like trying some double snatches with the light bells just to see how they felt, and they actually felt great.  A double snatch is a fun movement to try, lots of hip drive concentration to really make the bells pop up. 

12/25/15 Friday December 25, 2015 (TGU ladder, 28kg KB aerobics)

9:10pm - belly breathing, Primal Move practice, lacrosse ball release   - 15 minutes

9:25pm - 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

9:40pm- Training session - TGU ladder, 28kg KB aerobics

16kg TGU to windmill, 1/1
20kg TGU to windmill, 1/1
24kg TGU to windmill, 1/1
28kg TGU to windmill, 1/1

28kg KB aerobics, CL 2, PR 2, FSQ 2, set down, switch hands, keep going

20 minutes

ended up doing 9 sets per arm, which is up from 1/1/1 for 12 sets last week, so 50% more volume - whoa that surprised me

2H SW 28kg, 10, x 2

10:10pm - Finish

Notes - Christmas day, beautiful day, had a great time with my kids at my ex wife's house and then ex sister in law's house.  It's good to be able to say that.  It's been a tough 3 years and over a year since our divorce was finalized on December 1, 2014, but things have moved forward and they will continue to move forward.  I have to keep working on my mindset but I have made a lot of strides over the years and I will continue to evolve and keep moving towards becoming the best version of myself possible.  As far as training goes I didn't train in the morning as I wanted to get down to Tacoma, but after spending the whole day away from the house I just had an itch to get the training in tonight instead of waiting for tomorrow, so I went ahead.  Unusual for me to train at night but it was kind of cool.  It's ok to switch things up every once in awhile and in fact it's good to be able to demonstrate some flexibility in training conditions.  The point is - get the work in.  I was a bit shocked to realize that I did 50% more volume with the 28kg than last weeks session, that's probably too much really, and if I had realized I think I would have taken more rest periods.  A couple of the 2nd reps on the press were not easy, I definitely was squeezing the shit out of the glutes and trying to press from them and the lats, vertical, no wasted movement.  A pretty damn good close to a 5 week cycle here and it's been outstanding.  Going to take some days off next week on a trip to CA for fun, will just do some primal move, get in some walking, I will throw in some crawling and a few push-ups perhaps but really not going to try and do much for several days and allow the body to rest and recover.  This is a great way for me to wind down 2015.  I am excited to get with Kevin and plan the training approach for early 2016.  

12/24/15 Thursday December 24, 2015 (soft tissue, primal move)

7:15am - belly breathing, Primal Move practice, lacrosse ball release  - 45 minutes

Notes - Did this from my parents' house in Portland.  Very light work this morning as we were hitting the road to get back to Seattle.  Mainly, just wanting to get in some primal move and do some mobility, no KBs.  I was tight again waking up in the R trap near the base of the neck, same old spot.  Just have to keep working it.  It responds well to the soft tissue work and mobility.  

12/23/15 Wednesday December 23, 2015 (24kg HSP, 24kg SN)

10:10am - belly breathing, foam roller, lacrosse ball work, Primal Move practice   - 25 minutes

10:35am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)

Arm bar 16kg, 1+1, x 2

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

10:50am- Training session - superset 24kg 2H SW HSP, 24kg SN

2x:
16kg half TGU to windmill position, 1/1
24kg DL, 10

10x:

24kg 2H SW Hike Swing Park, 5
24kg SN, 5/5

50 total 24kg 2H SW HSP
100 24kg SN (50/50 L/R) (up from 80, 40/40 last week)

24kg 2H SW, 10

11:20am - Complete

Notes - did this training down at my parents' house in Battleground.  Just brought a 12, 16 and a 24kg kettlebell down with me so I modified the training template for this bell, it worked very well.  Felt great to snatch that 24kg for 100 reps. I will work with Kevin, it's probably time to start using snatching to improve my conditioning now that I have built up to 100 reps with the 24kg, no issues at all.  Or we could go a different direction and use it for strength, if we wanted to keep going with the no timer approach but start putting in the 28kg, work up to the 32kg, etc.  I had worked up to the 32kg at one point in the early spring and that was real, real badass stuff.  

12/22/15 Tuesday December 22, 2015 (16kg TGUs, SLDLs)

8:45am - belly breathing, Primal Move practice, lacrosse ball release  - 30 minutes

9:15am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)

Arm bar 16kg, 1+1, x 2

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

quadruped shoulder rotations against the wall

9:30am- Training session - 16kg TGUs, 16kg SLDLs

1x
16kg TGUs, 1/1
16kg SLDL, 5/5

9:40am - Complete

Notes - Did this from my parents' house in Portland.  Feeling very good other than pretty tight in the R trap at the base on the neck, old spot, it gets tight with overhead work, traveling, etc. Not surprising.  It responded well to  soft tissue work with the lacrosse ball.  All good. 

12/21/15 Monday December 21, 2015 (CL&PR ladders 24kg, 2H SW ladders 24/28/32kg)

9:15am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 45 minutes (needing a lot of soft tissue work)

10:00am - 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)

Arm bar 16kg, 1+1, x 2

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

10:15am- Training session - 24kg CL & PR ladders, 2H SW ladders 24/28/32kg

2x:
16kg half TGU, 1/1
24kg GSq, 5

4x:
24kg CL and PR, 1/1, 2/2, 3/3, 4/4 (clean before every press)

40 total presses per arm (up 4 sets from 3 last week)

5x:
24kg 2H SW, 5
28kg 2H SW, 5
32kg 2H SW, 5

75 total 2H SW (backed off to 5 sets, felt like enough)

10:50am - Complete

Notes - .Long weekend.  Lots of holiday party stuff - Thursday, Friday, Saturday nights and it definitely has caught up with me.  Took my time today and got a very good session in and felt strong, but certainly needing to recover now for several days.  The groove on the press continues to improve.  I am very pleased with the progress here and as I have said a number of times, I can see this going on for some time if it make sense.  This has been very good.  L shoulder, elbow, forearm, wrist - didn't notice a thing at all.  Seems like that is improving too, the consistent soft tissue work and adjusting training a little bit have been smart.  I think I can now go to some 1H SW but need to start lighter than what I was doing - 20kg over the weekend was easy, no issues.  I can start working in some 24kg 1H SW work I believe.  Need to build that slow to make sure it is all going ok. 

12/19/15 Saturday December 19, 2015 (DB 20kg FSQ, 1H SW 20kg)

Did this work on Saturday afternoon at home and then Greenlake

3:30pm - belly breathing, Primal Move practice, lacrosse ball release   - 15 minutes

3:45pm - 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

2x:
16kg TGU to windmill, 1/1
16kg GSq, 5

Head down to Greenlake

4:00pm- Training session - DB 20kg FSQ, 1H SW 20kg

5x:
1H SW 20kg, 5/5
DB 20kg  FSQ, 5

4:20pm - Finish

20 minute walk

Notes - Good training session, I was pleased with how this worked out.  A little greasing the groove on the squat movement with double bells and not too heavy.  Same with the 1H SW.  A different set of movements than what I have been training during the week.  Backing off on the weekends has been a good idea. 

12/18/15 Friday December 18, 2015 (TGU ladder, 28kg KB aerobics)

9:25am - belly breathing, Primal Move practice, lacrosse ball release   - 30 minutes

9:55am - 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

10:10am- Training session - TGU ladder, 28kg KB aerobics

20kg TGU to windmill, 1/1
24kg TGU to windmill, 1/1
28kg TGU to windmill, 1/1

28kg KB aerobics, CL 1, PR 1, FSQ 1, set down, switch hands, keep going

20 minutes

ended up doing 12 sets per arm

2H SW 28kg, 10, x 2

10:40am - Finish

Notes - This was very good.  Tossing the 28kg around and it feels... .light??  This is what I am going for.  With the consistent pressing practice, I might be sneaking up on a pressing PR in the future if I continue to just go slowing and work that groove.  I have not pressed a 36kg before overhead but the way this is going, I can see that happening.  I will work with Kevin to do the programming to keep this as a goal.  I would love to see this happen, and then from there, who knows.  I am really doing a better job of getting tight, using my glutes, pressing into the floor, pressing from the lat as a shelf.  A lot of improvement in technique.  You can always get better of course.  I don't think I get tight enough in my abdomen at times and that has been a longstanding issue.  It's why jerks ended up causing me problems.  In any event, love to see this steady progress. 

12/17/15 Thursday December 17, 2015 (20kg TGUs, SLDLs)

6:45am - belly breathing, Primal Move practice, lacrosse ball release  - 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)

Arm bar 16kg, 1+1, x 2

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

quadruped shoulder rotations against the wall

7:30am- Training session - 20kg TGUs, 20kg SLDLs

2x
20kg TGUs, 1/1
20kg SLDL, 3/3

7:40am - Complete

Notes - Feeling very good.  Good recovery from snatching.  Right pec just a bit tight, not unusual with snatching, foam roll and some other mobility work seemed to loosen things up nicely and I was moving fine. 

12/16/15 Wednesday December 16, 2015 (40kg HSP, 24kg SN)

7:10am - belly breathing, foam roller, lacrosse ball work, Primal Move practice   - 25 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)

Arm bar 16kg, 1+1, x 2

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

7:50am- Training session - superset 40kg 2H SW HSP, 24kg SN

2x:
20kg half TGU to windmill position, 1/1
48kg DL, 8

8x:

40kg 2H SW Hike Swing Park, 3
24kg SN, 5/5

24 total 40kg 2H SW HSP
80 24kg SN (40/40 L/R) (up from 60, 30/30 last week)

24kg 2H SW, 15

8:20am - Complete

Notes - Outstanding training session, this went very well.  Wanted to moderate the increase in volume on the 24kg, just to step it up a bit at a time, not rushing.  60 reps last week, went to 80 reps today, that was perfect.  Really feeling it today, including feeling good with the L shoulder, elbow, forearm, wrist.  Getting a little better recovery I think and clearly getting over my sinus infection that was bogging me down for literally weeks is a huge gain in and of itself.  Feeling fortunate to be able to enjoy this.  Conditioning doesn't seem great, at some point I will probably benefit from more timed sets, but this is really working for me right now in terms of dialing in technique and not rushing a clock. 

12/15/15 Tuesday December 15, 2015 (24kg TGUs, SLDLs)

7:30am - belly breathing, Primal Move practice, lacrosse ball release  - 15 minutes

7:45am - 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)

Arm bar 16kg, 1+1, x 2

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

quadruped shoulder rotations against the wall

9:00am- Training session - 24kg TGUs, 24kg SLDLs

2x
24kg TGUs, 1/1
24kg SLDL, 3/3

9:15am - Complete

Notes - Feeling very good.  Wanted to pick up the 24kg this morning, and it felt great.  Nice.

12/14/15 Monday December 14, 2015 (CL&PR ladders 24kg, 2H SW ladders 24/28/32kg)

8:15am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 45 minutes

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)

Arm bar 16kg, 1+1, x 2

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

9:15am- Training session - 24kg CL & PR ladders, 2H SW ladders 24/28/32kg

2x:
16kg half TGU, 1/1
24kg GSq, 5

3x:
24kg CL and PR, 1/1, 2/2, 3/3, 4/4 (clean before every press)

30 total presses per arm (added the rung of 4 and dropped to 3 sets from 5 sets, same number of presses but "harder" given the 4/4 rung)

7x:
24kg 2H SW, 5
28kg 2H SW, 5
32kg 2H SW, 5

105 total 2H SW (up from 90 last week)

10:00am - Complete

Notes - . Up ridiculously late last night (women will do that to you sometimes, it's not the worst thing) but slept ok, slept in too long but what do you do.  Solid training session.  Long cycle here of the clean and press and it just keeps giving returns.  I feel like I could milk this honestly for months and months and would be ok with it, going to the 28kg, and then the 32kg. It's something to talk to Kevin about.  I'd like to get back to heavy front squatting with doubles too, but again, will talk to Kevin and see what makes sense.  Right now, this has really been working.  My press technique continues to get better and I can tell that I am getting stronger in my glutes and quads as well, because I am really using them in the press, mainly the glutes but quads too.  Combined with swings, this is a great template.  Still really watching the technique and paying attention to that left elbow, forearm and wrist but no issues.  Got a good recovery I think over the weekend but not over training and doing too much.  All in all, a nice start to the week here. 

12/12/15 Saturday December 12, 2015 (DB 16kg CL & FSQ)

Did this work on Saturday afternoon at home.

4:30pm - belly breathing, Primal Move practice, lacrosse ball release   - 15 minutes

4:45pm - 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

5:00pm- Training session - DB 16kg CL & FSQ

2x:
16kg TGU to windmill, 1/1
16kg GSq, 5

5x:
DB 16kg CL, 3, FSQ, 5

15 DB CL, 25 DB FSQ

2H SW 24kg, 10, x2

20 2H SW

5:20pm - Finish

Notes - So I made a very conscious decision to switch up the weekend training and do something much more in the "grease the groove" vein with very light weights and a little bit different than what my main training has been.  So I opted for double bells, but very light at 16kgs.  I am writing this the next day on Sunday afternoon after taking an hour walk and man I feel much better than last weekend, better recovery, this was a much smarter training selection.  I am realizing that going at KBs two days in a row, which is rare for me but can happen, absolutely requires that one of the two days be lighter load.  It's where I am at right now, and that's fine.  What is very good is that on the heavier load days, I am doing well and making a lot of progress.  The issue for me is recovery time.  There is a significant amount of stress in my life and I am always trying to combat that.  It really eats into recovery abilities.  For me it's not about can I handle a heavy load on pure strength alone.  I can.  I have proven that.  What my issue is that I don't give enough and put enough into recovery and over time that will cause issues among those injuries.  What's important here is first to establish the self awareness and two over time make changes.  

12/11/15 Friday December 11, 2015 (TGU ladder, 24kg KB aerobics)

6:10am - belly breathing, Primal Move practice, lacrosse ball release   - 30 minutes

6:40am - 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

6:55am- Training session - TGU ladder, 24kg KB aerobics

16kg TGU to windmill, 1/1
20kg TGU to windmill, 1/1
24kg TGU to windmill, 1/1
28kg TGU to windmill, 1/1

24kg KB aerobics, CL 3, PR 3, FSQ 3, set down, switch hands, keep going

20 minutes

ended up doing I think 7, possibly 8 sets for each arm

2H SW 24kg, 10, x 2

7:25am - Finish

Notes - This was a great training session.  A good challenge with reps of 3 for each set, this was up from 2 last week.  I really like the KB aerobic work, it's a real chance to get in a groove and practice these movements. 

1210/15 Thursday December 1, 2015 (16kg TGUs, SLDLs)

7:00am - belly breathing, Primal Move practice, lacrosse ball release  - 15 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)

Arm bar 16kg, 1+1, x 2

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

quadruped shoulder rotations against the wall

7:30am- Training session - 20kg TGUs, 20kg SLDLs

2x
16kg TGUs, 1/1
16kg SLDL, 5/5

7:40am - Complete

Notes - Feeling good (other than dealing with sinus problems). Surprisingly good and L shoulder, forearm, wrist feeling good too.  Getting a deep tissue massage this morning as well to further help with recovery. 

12/9/15 Wednesday December 9, 2015 (36kg HSP, 24kg SN)

8:00am - belly breathing, foam roller, lacrosse ball work, Primal Move practice   - 55 minutes (needed a lot of extra time for soft tissue work)

8:55am - 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)

Arm bar 16kg, 1+1, x 2

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

9:10am- Training session - superset 36kg 2H SW HSP, 24kg SN

3x:
20kg half TGU to windmill position, 1/1
48kg DL, 8

10x:

36kg 2H SW Hike Swing Park, 3
24kg SN, 3/3

30 total 36kg 2H SW HSP
60 24kg SN (30 per arm)

9:40am - Complete

Notes - Very slow morning.  Not feeling very well, I have battling cold symptoms on and off for about two weeks.  Took a long time to warm up, which was ok.  The actual training session itself was solid, good to be snatching with the 24kg again and those reps felt pretty strong and smooth. L shoulder, forearm, wrist a bit tight, not surprised. I am going to try and get in to get a couple of chiropractic adjustments this afternoon if I can fit it in.

12/8/15 Tuesday December 8, 2015 (20kg TGUs, SLDLs)

7:00am - belly breathing, Primal Move practice, lacrosse ball release  - 15 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)

Arm bar 16kg, 1+1, x 2

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

quadruped shoulder rotations against the wall

7:30am- Training session - 20kg TGUs, 20kg SLDLs

2x
20kg TGUs, 1/1
20kg SLDL, 3/3

7:40am - Complete

Notes - Feeling good. Pretty nicely recovered from yesterday's training and left shoulder, forearm, wrist feeling good. Nice. 

12/7/15 Monday December 7, 2015 (CL&PR ladders 24kg, 2H SW ladders 24/28/32kg)

8:30am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 45 minutes

9:15am - 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)

Arm bar 16kg, 1+1, x 2

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

9:30am- Training session - 24kg CL & PR ladders, 2H SW ladders 24/28/32kg

2x:
16kg half TGU, 1/1
24kg GSq, 5

5x:
24kg CL and PR, 1/1, 2/2, 3/3 (clean before every press)

30 total presses per arm (added a set from last week)

6x:
24kg 2H SW, 5
28kg 2H SW, 5
32kg 2H SW, 5

90 total 2H SW

10:15am - Complete

Notes - Good training session.  Was out very late last night and slept in this morning as a result, but feeling pretty good.  Got a lot of sleep the night before as well, trying to work through a cold.  The sleep has definitely been helping me recover from training.  I also had a 45 minute "float" in a  hydrotherapy chamber filled with Epson salts (which I got as a gift) yesterday evening which was pretty cool and relaxing.  I have been watching the tenderness / tightness in the L elbow and wrist closely, and working on mobilizing those through my shoulder.  As usual, I know this comes from the shoulder first (old injury site).  My overhead mobility is massively improved the last several months which is awesome, but I need to keep working on stabilizing that shoulder and just stay on top of things.  The overhead training work can be challenging for me if the volume gets too up there, too fast, and I have fun into that a few times (most recently when trying to add in pull-ups on the weekends).  I think the lesson for now for weekend work is that I really need to truly focus on mobility and walking, and any KB work should be lighter than what I have been doing (for example maybe DB 16kg FSQ or something like that, for limited reps, just to grease a groove).   Regardless, today's training was good, 5 sets of clean and press with the 24kg and the bell was just popping up on both sides, absolutely no issues, no straining, felt easy.  Very good signs.  On the 2H SW I focused on hip drive and really extending my arms and the KB out at the top of the swing on the float, so not bending the elbows but keeping them straight.  That was good and seemed to help with the technique a bit.  If I go to any 1H SW in this cycle I think I am going to start with the 20kg and not go heavy at all as I need to dial that it better and work through the stuff with my L shoulder before trying to move up bells too fast again. 

12/5/15 Saturday December 5, 2015 (2H SW ladder)

Did this work on Saturday afternoon at home.

12:30pm - belly breathing, Primal Move practice, lacrosse ball release   - 15 minutes

12:45pm - 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

1:00pm- Training session - 2H SW ladder

16kg TGU to windmill, 1/1, x 2

3x:
2H SW 24kg, 10
2H SW 28kg, 10
2H SW 32kg, 10

2H SW 24kg, 10

100 2H SW

1:15pm - Finish

Notes - I was feeling great going into this.  My left elbow and wrist have been a little tender lately at times.  Got these worked on Wed during a deep tissue massage which was very good.  After finishing up today, they were a bit tender and tight.  Really starts I think in the shoulder and into the bicep rather than being a real issue in the elbow or wrist.  Heavy swings and in particular heavy 1H SW from last week seem to irritate it.  I will stay focused on this but it probably makes sense to stay with the 24kg for swings right now.  That seems to be completely fine.  

12/4/15 Friday December 4, 2015 (TGU ladder, 24kg KB aerobics)

7:25am - belly breathing, Primal Move practice, lacrosse ball release   - 30 minutes

7:55am - 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

8:10am- Training session - TGU ladder, 24kg KB aerobics

16kg TGU to windmill, 1/1
20kg TGU to windmill, 1/1
24kg TGU to windmill, 1/1
28kg TGU to windmill, 1/1

24kg KB aerobics, CL 2, PR 2, FSQ 2, set down, switch hands, keep going

20 minutes

ended up doing 10 or 11 sets for each arm but didn't count

2H SW 24kg, 15

8:45am - Finish

Notes - Very good day today, this felt fantastic, great working with the 24kg bell.

12/3/15 Thursday December 3, 2015 (20kg TGUs, DB 16kg SLDLs)

7:15am - belly breathing, Primal Move practice, lacrosse ball release  - 25 minutes

7:40am - Break

8:30am - 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)

Arm bar 16kg, 1+1, x 2

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

quadruped shoulder rotations against the wall

8:45am- Training session - 20kg TGUs, DB 16kg SLDLs

2x
20kg TGUs, 1/1
DB 16kg SLDL, 3/3

9:00am - Complete

Notes - Feeling good. 

12/2/15 Wednesday December 2, 2015 (36kg HSP, 20kg SN)

7:10am - belly breathing, Primal Move practice   - 20 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)

Arm bar 16kg, 1+1, x 2

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

7:45am- Training session - superset 36kg 2H SW HSP, 20kg SN

3x:
20kg half TGU to windmill position, 1/1
48kg DL, 8

10x:

36kg 2H SW Hike Swing Park, 3 (up from 32kg last week)
20kg SN, 5/5

30 total 36kg 2H SW HSP
100 20kg SN (50 per arm)

36kg 2H SW, 10

8:20am - Complete

10:00am - Deep tissue massage

Notes - Feeling good today and this was a quick and well-paced training session.  Body felt good. Left wrist and elbow have been feeling just a little bit tight, I think the one-arm swings on Monday were tough as I am not used to those.  After training today I had a massage which was great and my masseuse worked on my hand and some tendons in the wrist, both hands, which was great.  This is very good recovery work given how hard KB training can be on the grip, wrist, and forearm muscles. I need to keep up the solid recovery work, I think this has been pretty key to my solid gains here in training for the last several months.  Balancing enough training to make gains with sufficient recovery is something I need to continue to focus on.  The recent lesson I had on a weekend a few weeks ago where pull-ups didn't feel great, given all of the other overhead work that is in my training program currently, was another reminder to just be thoughtful and push where appropriate, but not to the point of doing something stupid.  At 38 I need to be doing things that are adding to my health and not taking anything away.  All in all, another one in the books today and a good one at that. 

12/1/15 Tuesday December 1, 2015 (20kg TGUs, SLDLs)

7:15am - belly breathing, Primal Move practice, lacrosse ball release  - 25 minutes

7:40am - Break

8:30am - 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)

Arm bar 16kg, 1+1, x 2

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

quadruped shoulder rotations against the wall

8:45am- Training session - 20kg TGUs, SLDLs

2x
20kg TGUs, 1/1
20kg SLDL, 3/3

9:00am - Complete

Notes - Very light work today, body feeling very good and recovered from yesterday's extended press and 1H SW session.  Very encouraging.