8/14/15 Friday August 14, 2015 (24kg KB aerobics)

6:50am - belly breathing, OS resets  - 30 minutes

7:20am - 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

7:35am- Training session - 24kg kettlebell aerobics

2x
16kg SL DL, 3/3
16kg TGU, 1/1

24kg 2H SW, 10

20 minutes of KB aerobics:

24 kg CL 1, PR 1, FSQ 1, 1H SW 5, switch hands - 1 set
rest between sets

Didn't keep track of reps or sets, just went with the flow.

7:55am - Complete

Notes - Good stuff.  Just going with the flow, playing with the 24kg.  Felt great.  

8/13/15 Thursday August 13, 2015 (24kg 1H SW, SN ladders)

6:00am - belly breathing, OS resets, lacrosse ball work  - 45 minutes

6:45am - 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

7:00am- Training session - 24kg 1H SW / SN ladders

3x:
16kg SLDL, 3/3
16kg TGUs, 1/1

2x with the 24kg:
5 1H SW, 1 SN, hand switch
4 1H SW, 2 SN, hand switch
3 1H SW, 3 SN, hand switch
2 1H SW, 4 SN, hand switch
1 1H SW, 5 SN, hand switch

30 SW / 30 SN per arm

Rocking

7:30am - Complete

Notes - Moving up nicely - snatching the 24kg again, this is awesome.  I have not been able to do this for over 90 days, from my training notes, so this is extremely exciting.  It went well.  I noticed a much better hinge than in the past, and I was getting good snap in the hips to the point where I was getting locked out in the knees and glued down into the ground before the bell was into the lockout position overhead.  This felt very stable, felt good on the low back, and really reminded me the importance of excellent technique, not rushing reps, etc.  I really thought this was awesome.  I do like snatching the KB and it sure is great to get back to this.