Kettlebell Courage Corner in Seattle, WA: 2016

Wednesday, December 28, 2016

12/28/16 Wednesday December 28, 2016 (PR, 2H SW)

From Spokane

9:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes

9:25am - Kettlebell warm up

1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)

9:30am- Training session - PR, 2H SW

3x:
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1
16kg BU FSQ + PR x 1/1
24kg 2H SW x 20

5x:
24kg PR x 3/3
32kg PR x 2/2
32kg 2H SW x 10

Band wrist extensions, 10 x 2 sets per hand

10:15am - Complete

Notes - Training in Spokane at my girlfriend's house. Brought a 16, 24, and a 32k bell with me from Seattle for this week. Solid day. Feeling really good. Focused on priming the glutes and then very strong active negatives on every single rep. Active negatives I think have a tendency to burn out the reps a bit faster (very fatiguing and demanding I think on the muscles) but my reps are stronger and out of the rack into lockout the bell really explodes. I definitely like this a lot and I am certain this is going to help me on max press attempts. Doing 80% of your max like this for multiple reps should be building an awesome base of strength along with better technique and pressing mechanics. I hope this carries over to the 40kg and then I get that 44kg press soon.

Tuesday, December 27, 2016

12/27/16 Tuesday December 27, 2016 (24kg TGU, kickstand DL)

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

Break

9:30am -

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

9:45am- Training session - 24kg TGU, kickstand DL

2x:
24kg TGU to kneeling, 1/1
24kg kickstand DL, 5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

10:00am - Complete

Notes - Very good. I can feel yesterday's heavy swing training, in terms of hips, lats, arms but it's a good feeling. Good work all around. Driving to Spokane today for several days of R&R with my girlfriend, will be headed to Priest Lake, ID on Friday as well. A really nice holiday break thus far. Not back to work until January 3.

Monday, December 26, 2016

12/26/16 Monday December 26, 2016 (2H SW ladder, TK PR)

9:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes

9:25am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:40am- Training session - 2H SW ladder, TK PR

3x:
20kg TGU + windmill, 1/1
48kg DL, 8

5x:
32kg 2H SW, 10
40kg 2H SW, 10
48kg 2H SW, 10
24kg TK PR, 3/3

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

10:15am - Complete

Notes - Enjoyed this, lots of power today on the swings. Focusing on active negative on the press. I think this is really been helping my shoulder, as well as elbow. Much improved press on the L side. Really pleased with that cue, this has been big.

12/24/16 Saturday December 24, 2016 (24/28/32kg KB aerobics)

10:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes

11:05am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

11:20am- Training session - 24/28/32kg KB aerobics

20kg TGU + windmill, 1/1
DB 12kg batwings, x 3

20 minutes:
24kg CL 5, PR 5, FSQ 5, set down, switch hands
28kg CL 3, PR 3, FSQ 3, set down, switch hands
32kg CL 2, PR 2, FSQ 2, set down, switch hands

got 2 full sets through all bells plus a set with the 24kg for 5 reps per movement. On the FSQ had to use my off hand to help hold the bell in the rack, forearms and grip were burning

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

12:00pm - Complete

Notes - Writing this late Christmas evening. Great weekend, amazing time with my kids, girlfriend, ex wife, her boyfriend and her family. I am lucky to be able to enjoy this and have everyone be amiable. It's been a long 4 years since I first learned that my ex wife wanted a divorce. I have learned a lot, and become a much wiser person and better man. I am grateful for the experiences, and for my good health and fortune to be able to enjoy training like this and enjoying the life benefits of strength. I am winding down 2016 in a very positive way and looking forward to a great 2017.

Friday, December 23, 2016

12/23/16 Friday December 23, 2016 (45lb KB aerobics 15 mins)

45lb CL 5, PR 5, FSQ 5, SN 5, switch hands (no set down)

got in 2 full sets, had to drop the SN from the last set of 5 though and get the snatches at the end. Bell was slipping out of my hand (no chalk)

45lb 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand

7:45am - Complete

Notes - Another solid session in South Dakota, feeling good!

Thursday, December 22, 2016

12/21/16 Wednesday December 21, 2016 (45lb KB aerobics 15 mins)

Training from Deadwood, South Dakota

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

7:00am- Training session - 45lb KB aerobics

At Deadwood Rec Center

3x:
35lb armbar + TGU + windmill, 1/1
DB 25lb batwings, x 3
25lb halos, 5/5
35lb BU PR, 3/3

15 minutes
45lb CL 3, PR 3, FSQ 3, SN 3, set down switch hands

got in 5 full sets

45lb 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand

7:45am - Complete

Notes - Writing this on Thursday evening. Solid training session in my birthplace, Deadwood South Dakota, where I am visiting family this week. Training at the Deadwood Rec Center. Heaviest bell is 45 lbs (about a 20kg bell) so you do what you can!! This was fun anyway. Been doing a lot of walking, swimming, basketball as well. Really fun week.

Monday, December 19, 2016

12/19/16 Monday December 19, 2016 (32kg complex)

32kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:30am - Complete

9:00am - Chriro

Notes - Great training session right before heading to South Dakota with my kids and girlfriend to visit family this week. Will have some bells in SD, up to 20kg. Will be a back off for a few days. Great to be able to press the 32kg today, really strong, focusing on a good clean, and active negative. Continue to be encouraged at the progress back. Don't seem to have lost any pressing strength and working on improving the groove. Got a quick chiro visit in as well.

Sunday, December 18, 2016

12/17/16 Saturday December 17, 2016 (28kg C&P, 28kg 2H SW)

2:50pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes

3:05pm - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

3:20pm- Training session - 28kg C&P, 28kg 2H SW

2x:
16kg armbar + TGU + windmill, 1/1
24kg GSq, 5
12kg TK halo, 8/8

2x:
16kg BU PR, 2/2
DB 12kg batwings, x 3
24kg PR, 5/5

4x:
28kg C&P, 2/2
28kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

4:00pm - Complete

Notes - Excellent and quick training session in the afternoon on Saturday. Pressing is back, and it feels pretty damn good. Extreme focus on an excellent clean - EVERY TIME - as well as an active negative back into the rack. On the R side it feels like an absolute spring is being loaded and the bell just shoots up into lockout. It's coming around on the L as well, the good thing is I can feel the lat working more effectively now, and the trap and shoulder is staying down and not shrugging. This could be a big a ha moment for me.

Friday, December 16, 2016

12/16/16 Friday December 16, 2016 (training with Kevin)

5:45am - Primal move - 10 minutes

6:10am - Training with Kevin

7:30am - Finish

Notes - Good training session today. We warmed up with some arm bars. Practiced some segmental rolling, which has been helping to open up my shoulders, focusing on slowing down the movement. Did some tall kneeling halos with the 12kg, focusing on bring the bell low to the mid stomach area, and not shrugging the shoulders. Key for me. We tried some "bat wings" with 12kg bells, which focuses on the lower traps / rhomboids in the back, an area of weakness I have. I think balancing things out and improving strength in that area will really help the shoulders sit down, open up, etc. Priming those muscles also helps a lot for pressing. We then did some bottoms up presses with the 16kg, felt very good. Went back and forth with bat wings, bottom up presses, then hanging from the bar. Did some goblet squats with the 24kg, focusing on the same technique, not shrugging the shoulders but instead really firing the rhomboids. Eventually, went to practice pressing the 24kg and did various sets of 2, 3, and 5 reps on the military press. Was really delighted at how good things felt. We focused on an improved clean on the L side, getting the bell vertical on the clean, and really pressing off the lat shelf. Not letting the bell come too far on top of my arm / into the chest on the clean. We focused heavily on an active negative and really pulling the bell from lockout into the rack for the next press. This was huge for me, a real lightbulb moment, as there was a clean realization that an improved active negative can act as a spring-load for the next press - I have not been doing this as well as I can. I think focusing on this at lighter weights is going to help my press groove and strength with heavier bells. We finished the session by doing 8 minutes of 32kg 2H SW, with the first 4 minutes 10 reps on the minute, and then for the last 4 minutes, 10 reps every 30 seconds. That was tough! Felt great.

Thursday, December 15, 2016

12/15/16 Thursday December 15, 2016 (24kg TGU, kickstand DL)

Wednesday, December 14, 2016

12/14/16 Wednesday December 14, 2016 (2H SW ladder)

6:25am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes

6:55am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:10am- Training session - 2H SW ladder

3x:
24kg TGU to windmill, 1/1
24kg SLDL, 3/3
16kg overhead walks, 1/1

3x:
28kg 2H SW, 10
40kg 2H SW, 10
36kg 2H SW, 10
32kg 2H SW, 10

120 swings

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - Very good training session. Things have really come around and I am ready to take the training wheels back off again. Doing some rolling has really been helping for the shoulders as well.

Tuesday, December 13, 2016

12/13/16 Tuesday December 13, 2016 (24kg TGU, GSq)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:15am- Training session - 24kg TGU, GSq

2x:
24kg TGU to kneeling, 1/1
24kg GSq, 5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:30am - Complete

Notes - Feeling solid, good.

Monday, December 12, 2016

12/12/16 Monday December 12, 2016 (2H SW ladder, windmills)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:45am- Training session - 2H SW ladder, windmills

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

3x:
24kg 2H SW, 10
36kg 2H SW, 10
32kg 2H SW, 10
28kg 2H SW, 10
24kg windmill, 1/1

120 swings

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - Really nice and quick session today. Feeling good. Adductor tightness dissipating which is encouraging. Talked to Kevin, I probably used too narrow a stance for C&J, I was using a press stance, and should have been using a squat/deadlift or even closer to a swing stance. Didn't remember that, so good to know. Get-ups were good today, no issues with left elbow or tricep, and also noticed nothing at all there on windmills or 2H SW. All good. Windmills are becoming a good movement for me, whereas when I first started these, they seemed to be problematic. I feel it can open up my shoulder and also feels good on the low back and adductors. Being able to soften the left leg when the bell is in the left hand overhead was a revelation, something I picked up at SFGII. I don't have to soften at all on the R leg when the bell is in the R hand overhead, so this is a difference between the sides, due to a tight L adductor I believe. However over time it is getting looser / more flexible, and the goal eventually is to get the same on the L as the R. Part of the challenge on the L is less stability in my L shoulder compared to the R, which I know I have. Yet, the windmill works to improve this. It's a good thing for me.

Sunday, December 11, 2016

12/10/16 Saturday December 10, 2016 (24kg C&J)

5:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

5:30pm- Training session - 24kg C&J

2x:
20kg TGU, 1/1
20kg TK PR, 5/5
20kg GSq, 5

15 minutes:
24kg C&J, 3/3, 5/5, 7/7, start over with 3/3, 5/5, 7/7

24kg 2H SW 20, x 2

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

6:10pm - Complete

Notes - Writing this on Sunday evening after checking in for 24 hrs or so on how this training session impacted me. I chose the single arm Clean and Jerk with a lighter bell for me, the 24, on the premise that I wanted to test out overhead work, and work on the overhead mobility on the L side in particular, with some shoulder stability, without having the active negative of the press back into the rack. I am still watching my L tricep by the elbow and after testing it with the 20kg in doing some TK PR, it felt good, but just didn't seem like pressing was the right thing to do. The C&J can be a good conditioning tool, so I decided to go with it, knowing I could use my legs to propel the bell up into lockout and also to use the legs to catch the bell in the rack, not using the triceps as you do in the press on an active negative. By and large, particularly checking in on how I feel today, that seemed to work very well. No issues during the training session, and I think getting away from the active negative while still getting the bell overhead was a smart move. With that said, my adductors are a bit lit up, which generally has happened to me in the past with jerks. I am guessing a controlled Push Press probably would have been a better choice, as long as I make sure I am tensing up my glutes on the catch. I think I could have done a better job of that with the jerks, The catch has always been the challenge for me on these lifts. This week I will talk to Kevin but I think the goal should be at least to get the bell overhead in safe ways (TGUs, windmills, perhaps overhead walks with a light bell, and then possibly try a single arm push press with a heavier bell, or a double push press with say 24s), probably not doing much active negatives on a press. Could still use the TK PR as a safety and mobility check, makes sense and it has been good for that. Otherwise I think 2H SW and front squats could continue to be the go-to moves for the time being. I am in South Dakota December 19 - 23 with only access to light KBs, so it's going to be an odd training time anyway with that and then Christmas. Probably a good time to go with a conditioning block and ideally come back into the New Year cleared up and ready to press again. The key is tying to figure out things that can help me maintain press strength in the meantime.

Saturday, December 10, 2016

12/9/16 Friday December 9, 2016 (DB 28kgs FSQ, 32kg 2H SW)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:45am- Training session - DB 28kgs FSQ, 32kg 2H SW

2x:
16kg TK PR, 5/5
24kg TGU, 1/1
24kg GSq, 5
24kg SLDL, 5/5

5x:
DB 28kgs FSQ, 5
16kg windmill, 1/1

15 minutes, on the minute:
32kg 2H SW 10

150 swings

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:30am - Complete

12:00pm - acupuncture

Notes - This was a great training session. I am very encouraged. I incorporated some 16kg TK PR to test how my overhead position was feeling, as well as to test the L elbow and tricep to see if things had cleared up. Definitely had. No issues with the elbow or tricep - sigh of relief. Obviously a light weight, but this is encouraging. I only notice the tricep a bit right now on push-ups in my Primal Move warm-up. It is slight, but it is there, so it needs a little more time most likely. With all that said, the various soft tissue work has helped a ton, backing off was smart. I was able to up the bell size on the FSQ to 28s, that was challenging, but certainly nothing I could not handle. Everything felt great, felt things just a little bit on a couple of reps in the L trap, another area that is still under improvement. Swings with the 32 felt great. Also in the afternoon I got some acupuncture done. So this week, bodywork, chiro, massage, and acupuncture. Also went to a yoga class with my girlfriend last night. So a hell of a lot of recovery work this week, and I needed. it.

Thursday, December 8, 2016

12/8/16 Thursday December 8, 2016 (24kg TGU, kickstand DL)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - 24kg TGU, kickstand DL

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - Solid day today. Continued recovery from the soft tissue work. Another good night's sleep tonight and I will be feeling positive going into another training session tomorrow, trying to move forward. Planning on double bell front squats and 2H swings as the movements of choice for now as I figure out how to re-incorporate overhead work.

12/7/16 Wednesday December 7, 2016 (DB 24kgs FSQ, 32kg 2H SW)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:45am- Training session - DB 24kgs FSQ, 32kg 2H SW

2x:
24kg TGU, 1/1
24kg GSq, 5
24kg SLDL, 5/5

5x:
DB 24kgs FSQ, 5

15 minutes, on the minute:
32kg 2H SW 10

150 swings

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:30am - Complete

Notes - Writing this on Thursday after being very busy the last couple of days trying to rehab this stuff with the left shoulder, etc. etc. Good couple of days actually. Did bodywork on Tuesday, then had a chiro appt and a deep tissue massage on Wednesday. Feeling way, way better after getting a lot of release of tension in the traps, forearms, triceps, etc. Got to get with Kevin to figure out the best way forward but I think I am coming out of the woods here. This session on Wed was done before the chiro visit and before the deep tissue massage. It went well. I really wanted to try some front squats, I just felt like they would be ok and would not irritate anything too much if at all. They seemed to go fine. The swings felt good. Now it will just be figuring out the best way to re-incorporate overhead work (pressing).

12/6/16 Tuesday December 6, 2016 (24kg TGU, kickstand DL)

11:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes

11:15am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

11:30am- Training session - 24kg TGU, kickstand DL

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

11:45am - Complete

Notes - Writing this on Thursday after being very busy the last couple of days trying to rehab this stuff with the left shoulder, etc. etc. Good couple of days actually. Did bodywork on Tuesday, then had a chiro appt and a deep tissue massage on Wednesday. Feeling way, way better after getting a lot of release of tension in the traps, forearms, triceps, etc. Got to get with Kevin to figure out the best way forward but I think I am coming out of the woods here.

Tuesday, December 6, 2016

12/5/16 Monday December 5, 2016 (Press ladder, swings)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:00am- Training session - Press ladder, swings

3x:
20kg FMS TGU, 1/1
48kg DL, 5
20kg BU PR, 1/1

3x:
28kg PR, 5/5
36kg PR, 2/2
32kg PR, 3/3

32kg 2H SW, 20, 15, 15, very limited rest between each set. 50 total reps.

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:40am - Complete

Notes - well - an incredibly disappointing day in certain respects. I rested this weekend, had a good warm up today all the way through BU PR, didn't notice any issues at all with the L trap, or forearm or elbow. Seemed like all systems were a go. Getting into pressing, right away on the negative back into the rack from lockout, the elbow felt tight on the outside and inside, mainly the inside, on the L side. My R side felt amazing, honestly probably some of the best pressing I have ever had on the R side. I ended up getting pissed and worked my way through the training session, probably not my finest hour in terms of good judgment. Pretty much all other aspects of the press felt fine on the L, no issue with cleans, no issue pressing out of the rack, but things would light up on the negative. Thinking out loud, back in Spokane on Thanksgiving two weeks ago I was doing a few pull ups with my girl friend and noticed the L elbow bark. And my L trap has been a bit tight. Honestly I think I have let myself down with not getting enough soft tissue work, and this L trap thing has ended up causing some poor mechanics on the L side a bit and there is too much tension on the L bicep, tricep, and things are off. The good news is that I am going in for bodywork tomorrow, and have chiro and a deep tissue massage on Wednesday. These guys are all good and that attention should help. I am going to have my bodyworker release the traps, work on releasing my triceps, and getting into my armpits, lats etc. I believe I will see pretty immediate help from these sessions. For Wed I am going to plan on dropping the SS PR, and not going overhead at all except for get-ups, which are fine. I will sub in extra front squats assuming that doesn't bother anything. When I have had overhead issues in the past, I have usually moved to squats with good results. Also, 2H SW feels good, doesn't seem to bother anything at all. The swings are feeling great. I will do those assuming nothing crops up. Frustrating, but it is important for me to focus on solutions here and getting things back on track.

Saturday, December 3, 2016

12/3/16 Saturday December 3, 2016 (40kg KB aerobics)

12:45pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes

1:15pm - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

1:30pm- Training session - 40kg KB aerobics

2x:
24kg TGU to windmill, 1/1
24kg FSQ, 5
24kg TK PR, 5/5
jump rope 2 minutes

40kg 2H SW, 10

12 minutes 40kg KB aerobics:

40kg 1H SW, CL, FSQ (using off hand to support the bell), set down, switch hands

Did 7 sets total

40kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

2:00pm - Complete

Notes - Interesting day. Did various soft tissue work last night on the L trap, pec, forearm, elbow area. Things are a bit off but after thinking through it I think I have just a bit of tightness in the L trap from the consistent pressing work etc.etc. and it's gotten my forearm and elbow involved a bit. I think Wednesday's training with the 1H SW with the 24kg may have added a bit of fuel to the fire as I don't 1H SW much at all, and it's possible that it was too many reps and with what is going on in the L trap and forearm, may not have been a good movement in the circumstances. Not a huge deal, but I will continue to watch it and may modify things to just do 2H SW for the time being. 2H SW is completely good and doesn't bother it at all. Woke up today and still was feeling some residual effects on the L side, so I took the morning off and trained in the afternoon instead. Took some time to warm up, and I decided I would just go by feel today and see how I felt once I started touching the bells. Felt pretty good. Did my warm-up with the 24kg, all systems felt good, and after doing some 2H SW with the 40kg, I felt like I could go ahead and test KB aerobics with that bell as planned for this cycle. Felt good. Got 7 sets done, feeling extremely good with this bell on the R side today, L side obviously I was being cautious, really trying to use the hips and glutes and not put any undue stress on the L shoulder, forearm etc. Just basically trying to have great technique. Writing this tonight, feeling fine, did more soft tissue work with the foam roller, lacrosse ball, and also used some Traumeel homeopathic ointment to help in recovery. Will do the same thing tomorrow. Will also try and get some soft tissue work done this week in addition to chiro work. Have not had much soft tissue work lately so that could really help. All in all, what I learned today is a lesson I have learned many times. Be in touch with your body, but don't be scared to push a little bit as you may be capable of much more than you think. Great technique is key at all times and cannot be compromised. If it is, time to set the bells down or reduce load etc.

Friday, December 2, 2016

12/2/16 Friday December 2, 2016 (32kg max rep PR, 2H SW)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 45 minutes (needed extra time)

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

7:15am- Training session - 32kg max rep PR, 2H SW

3x:
20kg TGU, 1/1
48kg DL, 5
24kg BU PR, 1/1

32kg loaded CL, 1/1 (warm up)

44kg loaded CL, 1/1
32kg PR, 6/6 (PR)

44kg loaded CL, 1/1
32kg PR, 5/5

44kg loaded CL, 1/1
32kg PR, 5/5

32kg 2H SW, 10
44kg 2H SW, 5
32kg 2H SW, 15
44kg 2H SW, 5
32kg 2H SW, 20
44kg 2H SW, 5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:00am - Complete

Notes - Very good session today. Noticed late yesterday afternoon that the L biceps tendon and forearm were quite tight. I think that may have been from 1H SW on Wednesday, I am not sure, but things are a little off there. Was also out with coworkers in the evening so did not go into the session in the best spot to set up a huge performance. Was being fairly deliberate with technique particularly on the 44kg CL given that. Ultimately was a very good session, and I got a max rep press with the 32kg, hitting 6 reps on each side on the first of 3 sets. Never done that before, so that was cool. Didn't notice the biceps at all on 2H SW, that is a good lift for me almost always, and almost any weight.

Thursday, December 1, 2016

12/1/16 Thursday December 1, 2016 (24kg TGU, kickstand DL)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - 24kg TGU, kickstand DL

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - Very solid stuff. This is good. Big cycle from Kevin that is just starting, I feel ready for it. Max rep pressing on the 32kg tomorrow. Never tried a max rep press effort, this will be interesting.

Wednesday, November 30, 2016

11/30/16 Wenesday November 30, 2016 (DB 24kgs circuit)

11/29/16 Tuesday November 29, 2016 (24kg TGU, kickstand DL)

Monday, November 28, 2016

11/28/16 Monday November 28, 2016 (Press ladder, swings)

8:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:30am- Training session - Press ladder, swings

3x:
20kg FMS TGU, 1/1
48kg DL, 5
20kg BU PR, 1/1

3x:
24kg PR, 5/5
36kg PR, 2/2
32kg PR, 3/3

32kg 2H SW, 20, 15, 10, 5, very limited rest between each set. 50 total reps.

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

10:15am - Complete

Notes - Very slow moving today. Kind of an odd morning physical-wise, I think it just reflects trying to get back in the groove after being on vacation for Thanksgiving. Overall, I am pleased with the pressing results today. My groove is improved, and I really noticed it on the sets of 3 with the 32kg, following pressing the 36kg. The 32kg is now an extremely strong weight for me and one I feel I am continuing to increasingly dominate. Obviously I can always get better (more reps, more sets) and that is the fun in this. But, I see the progress that has been made and how that weight feels now compared to before, and I appreciate the improvements and the confidence that comes with gripping that bell now.

Saturday, November 26, 2016

11/26/16 Saturday November 26, 2016 (32 / 24kg SW, up downs)

In Spokane

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes

7:15am - Kettlebell warm up

1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

16kg BU CL, 1/1, x 2

7:30am- Training session - 32 / 24kg SW, up downs, 20 minutes

3x:
24kg TGU, 1/1
24kg BU CL, 1/1

20 minutes 32 / 24kg SW, up downs

32kg 2H SW, 10
up downs, 2/2
24kg 2H SW, 20

32kg 1H SW, 5/5
up downs, 2/2
24kg 1H SW, 10/10

went back and forth with the scheme above for 20 minutes, basically going between 2H and 1H SW. Last couple of sets with the 32kg went to 10/10 for 1H SW, and 20 for 2H SW, to get more work with the 32kg

Band wrist extensions, 10 x 2 sets per hand

8:00am - Complete

Notes - Got up early and got this done before 8am on Saturday morning, packed the car, headed back to Seattle with Leah. It's truly incredible how amazing kettlebells are. A 16, a 24, and a 32kg bell and I had 3 incredible training sessions in Spokane. So easy, honestly I wish everyone knew how to use KBs. It would make me happy to see some in every home. Just incredible what you can accomplish with these beautiful pieces of iron.

11/25/16 Friday November 25, 2016 (32kg KB aerobics)

In Spokane

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes

7:15am - Kettlebell warm up

1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - 32kg KB aerobics

3x:
24kg TGU to windmill, 1/1
24kg BU FSQ, 1/1

20 minutes 32kg KB aerobics:
32kg CL 2, PR 2, FSQ 2, 1H SW 2, set down, switch hands

32kg 2H SW, 10

32kg rack carry (off hand holding bell), 30 seconds x 1/1

Band wrist extensions, 10 x 2 sets per hand

8:15am - Complete

Notes - Outstanding training session in Spokane. Doubles with the 32kg for KB aerobics, 20 minutes. Really enjoyed it. Ended with some rack carries with the 32kg, absolutely blew up by triceps and forearms, I really need to do those more often. It's amazing what simple carries can do. I should be incorporating various carries into every single training session nearly. Perfect training session after Thanksgiving day.

11/24/16 Thursday November 24, 2016 (24kg TGU, kickstand DL)

In Spokane

8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes

8:15am - Kettlebell warm up

1/2K halos - 16kg, 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

8:30am- Training session - 24kg TGU, kickstand DL

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

Band wrist extensions, 10 x 2 sets per hand

8:45am - Complete

Notes - Training in Spokane, had a great Thanksgiving holiday. Got a quick amount of work in before heading out for the annual Turkey Bowl with the Brajcich and extended family. Tons of fun.

Wednesday, November 23, 2016

11/23/16 Wednesday November 23, 2016 (32 / 24kg SW, up downs)

In Spokane

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

9:15am - Kettlebell warm up

1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

16kg BU CL walking, 1/1, x 2

9:30am- Training session - 32 / 24kg SW, up downs, 20 minutes

3x:
24kg TGU, 1/1
24kg BU CL, 1/1

20 minutes 32 / 24kg SW, up downs

32kg 2H SW, 10
up downs, 2/2
24kg 2H SW, 20

32kg 1H SW, 5/5
up downs, 2/2
24kg 1H SW, 10/10

went back and forth with the scheme above for 20 minutes, basically going between 2H and 1H SW. Last couple of sets with the 32kg went to 10/10 for 1H SW, and 20 for 2H SW, to get more work with the 32kg

Band wrist extensions, 10 x 2 sets per hand

10:00am - Complete

Notes - Brought a 16, 24, and 32kg bell to Spokane for the holiday with my girlfriend. Great training session this morning, loved this. Feeling great.

Monday, November 21, 2016

11/21/16 Monday November 21, 2016 (32kg KB aerobics)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - 32kg KB aerobics

3x:
24kg TGU to windmill, 1/1
24kg BU FSQ, 1/1

20 minutes 32kg KB aerobics:
32kg CL, PR, FSQ, 1H SW, set down, switch hands

32kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1

8:10am - Complete

Notes - Really enjoyed this today. Did a one-hour yoga breathing and stretching class yesterday with my girlfriend, first time I have done a yoga class in some time. Really prepared me for today, opened up the adductors and low back in a very significant manner. This could be tremendous for me to incorporate as normal recovery methods. I was dominating the 32kg bell today. Pumped up about it.

Saturday, November 19, 2016

11/19/16 Saturday November 19, 2016 (24kg KB aerobics)

24kg 1H SW 5, CL 5, FSQ 5, 1H SW 5, set down, switch hands

3 full sets

60/60 1H SW
30/30 CL
30/30 FSQ

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1

10:45am - Complete

Notes - Great aerobic session, feeling very good, perfect amount of volume, with the right bell.

Friday, November 18, 2016

11/18/16 Friday November 18, 2016 (training with Kevin)

6:15am - Warm up, some primal move, arm bars, get-ups

We discussed various technique considerations for the press, including staying tight in the abdomen, and looking at the bell at the sticking point in a heavy press to faciliate additonal muscles firing to help the press. Some advanced techniques there.

Worked on some bottoms up presses, bottoms up front squats which help prep the press

Did some swings, and some "up downs" to further help prepare the press (plank position horizontal)

Pressed the 28kg for 3, 32kg for 2, 36kg for a single. Practicing looking at the bell at the sticking point. Ended the session by going for the 40kg press, nailed it on both sides, fastest and strongest the 40kg has ever gone up for me. Particularly on the R side. Kevin did not think it looked like a max press, and that I had some more to give. I am delighted. I am track, next time we test, going for the 44kg.

7:30am - End

Thursday, November 17, 2016

11/17/16 Thursday November 17, 2016 (24kg TGU, kickstand DL)

8:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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 TGU, kickstand DL

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

9:30am - Complete

Notes - Good, quick day. Feeling solid.

Wednesday, November 16, 2016

11/16/16 Wednesday November 16, 2016 (2H SW ladder)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:00am- Training session - 2H SW ladder

3x:
24kg TGU to windmill, 1/1
32kg GSq, 5

3x:
32kg 2H SW, 15
28kg 2H SW, 20
24kg 2H SW, 25

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:30am - Complete

Notes - Great, quick session. Felt superb this morning, perfect amount of load here. I can feel the body recovering and regenerating.

Tuesday, November 15, 2016

11/15/16 Tuesday November 15, 2016 (24kg TGU, kickstand DL)

7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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 - 24kg TGU, kickstand DL

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:05am - Complete

Notes - Good, quick day.

Monday, November 14, 2016

11/14/16 Monday November 14, 2016 (28kg PR)

DB 24kgs rack carry, walking

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

9:00am - Chiro

Notes - Good back off day today as part of a deload week. Am pretty worn out even after a great night of rest before this training session. Got back from a long weekend in Boise with the kids, and it was busy. Coming at the right time to deload. Had a chiro appt at 9am and that was very helpful too.

Thursday, November 10, 2016

11/10/16 Thursday November 10, 2016 (DB 32kgs SS PR (PR), 24kg 1H SW)

9:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes

9:45am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

10:00am- Training session - DB 32kgs SS PR (PR), 24kg 1H SW

2x:
20kg FMS TGU, 1/1
32kg GSq, 5
16kg BU CL, walking, 1/1
32kg 2H SW, 20

4x:
DB 32kgs SS PR, 5/5 (this is a big PR never done 5s)

DB 32kgs SS PR, 4/3 (got 4 reps on the L, didn't get the 4th rep on the right)

DB 32kgs SS PR, 1 R (to even out the reps)

DB 32kgs SS PR, 3/3 (felt like a 4th rep would have been over the top, with 3 good reps on each side, decided to call it)

24kg 1H SW, 10/10, x 5 (on the minute)

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

11:00am - Complete

Notes - This is a true PR with getting 4 sets of 5s with 32kgs, and then 2 more sets for a total of 27 reps per side with the 32kg. That is some really legit pressing volume for me. I am thrilled. Almost was able to do 5 sets of 5s, that is awesome. I love the 32kg as a pressing weight, it is really doing a lot for me being able to use this a true training weight and getting in good volume with it. The 36kg definitely is harder, and I cannot manhandle it like I can with the 32kg, but the 32kg with volume will get me hopefully to that point of really being able to start stacking up the 36kg for more volume. This has been a great training cycle.

Wednesday, November 9, 2016

11/9/16 Wednesday November 9, 2016 (40 / 44 / 48kg loaded CL, 2H SW ladder)

7:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 10 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:35am- Training session - 40 / 44 / 48kg loaded CL, 2H SW ladder

2x:
24kg TGU to windmill, 1/1
48kg DL, 5
16kg tempo press, 10/10

32kg loaded CL, 1/1 (warm up)
36kg loaded CL, 1/1 (warm up)

40kg loaded CL, 1/1
44kg loaded CL, 1/1
48kg loaded CL, 1/1

3x:
40kg 2H SW, 10
36kg 2H SW, 15
32kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:35am - Complete

Notes - Very, very solid day here. Good sleep, was ready to roll. Better approach on the loaded cleans, using lighted weights to warm up the muscles. Top set of singles with the 48kg, which is not easy. Strong cleans though, but cleaning that 48kg, a press feels very far away. That's ok. Got to work on where I am at, and obviously more singles with the 40, 44, and 48kg are an extremely good inclusion in the overall program. Solid swings, best these have felt yet in this cycle.

11/8/16 Tuesday November 8, 2016 (KB warm up )

7:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes

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)

7:30am - Break

8;20am -

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

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:25am - Complete

Notes - Pressed for time, just a bit of light work given how heavy Monday was. Feeling good all things considered. Second trip in three days to Spokane and back, will be good to get back and rest.

Monday, November 7, 2016

11/7/16 Monday November 7, 2016 (36kg CL&PR - PR)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 45 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - 36kg CL&PR - PR

2x:
16kg FMS TGU, 1/1
32kg GSq, 5
24kg TK PR 5/5
24kg 1H SW, 10/10

Completely forgot to do BUPs - was supposed to do some singles with 24kg - whoops

7x:
36kg CL&PR, 1/1
36kg CL&PR, 2/2 (7th set, got the L, fail on the 2nd rep on the R. Set down, did another attempt at a double on the R, got it. Then did one more rep on the L to even out)

36kg CL&PR, 1/1

DB 28kgs rack carry, walking

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:30am - Complete

Notes - Solid training day today, with another PR getting 7 total successful sets of doubles with the 36kg for C&P. 7th set, hit the left, failed on the R with the double after an extremely good first rep, which was frustrating. Just didn't stay tight on the 2nd rep and frankly was tired. I will too the first set of pressing the 36kg, I didn't know how I was going to do today - felt heavy. Realized writing this that I completely forgot to prep with the BUP on 24kgs, so that is annoying, that would have helped me. In any event, I ground this out today. Can tell I am getting to the end of a cycle, or probably better, I need to improve recovery. I had to fly over and back to Spokane yesterday for commitments at Gonzaga in the evening for their accounting programs, so that sure as hell did not help me today. Just need a couple of days of really good rest.

Sunday, November 6, 2016

11/5/16 Saturday November 5, 2016 (24kg KB aerobics)

7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:15am - Break

12;00pm- Training session - 24kg KB aerobics

2x:
24kg TGU, 1/1
24kg Gsq, 5

20 minutes 24kg KB aerobics

24kg 1H SW 5, CL 3, FSQ 2, set down, switch hands

10 or 11 sets

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

12:30pm - Complete

Notes - Good stuff, exactly what I needed. It's crazy how light the 24kg feels. Needed a back off as I was feeling a little worn down, This was good.

Friday, November 4, 2016

11/4/16 Friday November 4, 2016 (DB 32kgs SS PR, 24kg 1H SW)

8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 35 minutes

8:35am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:50am- Training session - DB 32kgs SS PR, 24kg 1H SW

2x:
20kg FMS TGU, 1/1
32kg GSq, 5
20kg BU CL, walking, 1/1 (supposed to be a 16kg but I grabbed the wrong bell:)
32kg 2H SW, 20

5x:
DB 32kgs SS PR, 4/4

DB 32kgs SS PR, 3/3 (on this 6th set, was hitting failure, tried the 5th rep, wasn't going to go, set down the bells)

DB 32kgs SS PR, 1/1

24kg 1H SW, 10/10, x 5 (on the minute)

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:50am - Complete

Notes - Tough day in terms of over sleeping, my body is telling me something. Recovery has been compromised a bit lately by a lack of consistent sleep and frankly just being busy, travel, etc. Need a weekend to really wind down. Once I got warmed up, body started to respond pretty well. Decided to go with sets of 4/4 with the 32kgs for seesaw press, after sets of 5/5 with the 28kgs last week. I figured this would be a challenge; it was, but I handled it well, particularly the last few sets I got in a better groove of driving through the legs with no leanback, and using the contra lateral motion with the negative to the rack on one arm to press hard on the other side to lockout. I do really like this press much more than double overhead presses, I think it is better for me and it also emphasizes and assists with the heavy one arm press I think more effectively than pure doubles. In any event, pleased with the overall outcome here. I checked my training logs and back on July 25, I did a session with double front squats with 32kgs, and SS PR. 5 sets of 4/4 on these lifts. As such, technically today was a PR with the 32kgs for SS PR in terms of volume, so that's pretty cool. I didn't realize I had not yet done sets of 5/5, which I think I would have in me soon if I can get recovery dialed in better. Encouraging.

Thursday, November 3, 2016

11/3/16 Thursday November 1, 2016 (24kg TGU, kickstand DL)

Wednesday, November 2, 2016

11/2/16 Wednesday November 2, 2016 (40 / 44kg loaded CL, 2H SW ladder)

6:50am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:35am- Training session - 40 / 44kg loaded CL, 2H SW ladder

2x:
24kg TGU to windmill, 1/1
48kg DL, 5
16kg tempo press, 10/10

32kg loaded CL, 1/1 (warm up)
40kg loaded CL, 1/1, x 2
44kg loaded CL, 1/1

3x:
40kg 2H SW, 10
36kg 2H SW, 15
32kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:35am - Complete

Notes - Slow day this morning. Not sleeping well or a lot lately, and it's taking some time to get going. Daylight savings time this weekend is going to make a difference, I can feel it. Need that hour time change. With that said, once I got into this today, very solid training session. Was an extremely good idea to warm up the heavy loaded cleans with the 32kg first, so I was glad I did that. I will say, cleaning the 44kg, didn't feel like I could have pressed it whatsoever today. It was damn heavy. But that's the point - get in some reps cleaning that thing first. Seeing some good body comp changes, upper body in the traps, shoulders, increasing in size and definition. The long pressing focus over many months has been good for size, that's for sure, but on the other hand I certainly am not dropping pounds. Appetite has been strong lately. Trying to focus on quality foods.

11/1/16 Tuesday November 1, 2016 (24kg TGU, kickstand DL)

9:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes

9:35am - 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

9:50am- Training session - 24kg TGU, kickstand DL

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

10:05am - Complete

6:00pm - Deep tissue massage.

Notes - Excellent, feeling good. Massage this evening was great.

Monday, October 31, 2016

10/31/16 Monday October 31, 2016 (36kg CL&PR - PR)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 60 minutes (lots of extra mobility work, lacrosse ball, etc.)

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

7:30am- Training session - 36kg CL&PR - PR

2x:
16kg FMS TGU, 1/1
32kg GSq, 5
24kg TK PR 5/5
24kg 1H SW, 10/10

24kg BUP, 1/1, x 3 (failed first attempt)

6x:
36kg CL&PR, 1/1
36kg CL&PR, 2/2

DB 28kgs rack carry, walking

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:30am - Complete

9:45am - Chiro visit

Notes - Great session today although this took a lot of time. Long, very long warm up coming off of a 4-day long weekend traveling to and from Austin, TX for a wedding. Didn't do much mobility work while I was there, though I did walk a decent amount. Ate a lot of good food too. Going to have to dial in my diet if I want to make progress getting down to 203 pounds. Had a feeling from the travel etc. it would be a challenging day today, and it was. I took a lot of extra rest with the 36kg presses, in between sets, which helped a lot. 6 sets and 18 total reps per arm with the 36kg has to be a PR for me, that is not messing around. That's working at 90% of my max for decent volume. Very pleased, just need to appreciate and ensure that on pressing days like this, I need the extra time between sets, it is absolutely key. Also had a chiro visit today, and deep tissue massage scheduled for tomorrow which is well-timed.

Thursday, October 27, 2016

10/27/16 Thursday October 27, 2016 (DB 28kgs SS PR, 24kg 1H SW)

7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - DB 28kgs SS PR, 24kg 1H SW

2x:
20kg FMS TGU, 1/1
32kg GSq, 5
16kg BU CL, walking, 1/1
32kg 2H SW, 20

5x:
DB 28kgs SS PR, 5/5

DB 28kgs SS PR, 4/4 (on this 6th set, didn't want to over stress, and left a rep in the tank)

24kg 1H SW, 10/10, x 5 (on the minute)

24kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:35am - Complete

Notes - Great training day, had to move this up from Friday to today as I am traveling to Austin, TX for a long weekend. Strong recovery all things considered, good pressing today. My favorite press is the seesaw. I felt I could get a bit more out of my glutes, and do a better job of not leaning back at all. For some reason today I wanted to, and was fighting staying tight in the abs. This is probably due to a lack of work with double bells lately, but that's fine. I was aware, and stayed with it. Good stuff.

Wednesday, October 26, 2016

10/26/16 Wednesday October 26, 2016 (40kg loaded CL, 2H SW ladder)

7:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:35am- Training session - 40kg loaded CL, 2H SW ladder

2x:
24kg TGU to windmill, 1/1
48kg DL, 5
16kg tempo press, 10/10

40kg loaded CL, 1/1, x 3

3x:
40kg 2H SW, 10
36kg 2H SW, 15
32kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:05am - Complete

Notes - Good training day, extremely pressed for time, but was really dialed in and went quickly. Writing this in the evening, R elbow, tricep, forearm is a bit tight. Doing some lacrosse ball work on it tonight. Not sure jumping right into 40kg loaded CL was the best - I probably need some warm up sets with a 32kg first. Intend to add that in next time.

Tuesday, October 25, 2016

10/25/16 Tuesday October 25, 2016 (24kg TGU, kickstand DL)

8:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes

8:35am - 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

8:50am- Training session - 24kg TGU, kickstand DL

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

9:05am - Complete

Notes - Feeling very solid.

Monday, October 24, 2016

10/24/16 Monday October 24, 2016 (36kg CL&PR)

7:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes

7:40am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:55am- Training session - 36kg CL&PR

2x:
16kg FMS TGU, 1/1
32kg GSq, 5
24kg TK PR 5/5
24kg 1H SW, 10/10

24kg BUP, 1/1, x 3

5x:
36kg CL&PR, 1/1
36kg CL&PR, 2/2

DB 28kgs rack carry, walking

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:40am - Complete

Notes - Outstanding training session. Solid presses. Really tried to focus on getting under the bell, pressing into the ground, using my lats, etc. Definitely excited about building up volume with the 36kg bell.

Sunday, October 23, 2016

10/22/16 Saturday October 22, 2016 (2H SW ladder)

8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes

8:15am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:30am- Training session - 2H SW ladder

2x:
24kg TGU to knee, 1/1
24kg TK GSq, 5
24kg 2H SW, 10

3x:
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

9:00am - Complete

Notes - Solid session, felt good to get some heavy swings in before running around on a very busy Saturday of kids activities.

Friday, October 21, 2016

10/21/16 Friday October 21, 2016 (training with Kevin)

6:30am - Training with Kevin

Good day overall given the circumstances. Serious lack of sleep this week, multiple days in a row, so I have to recognize I am not at 100%. Working through a couple of things with the right knee and calf being tight as well, so something to watch. We warmed up with some primal move, then did some arm bars. Kevin noted that my technique on the arm bars has improved and mobility in the overhead position on the ground was noticeably better. The consistent chiropractic visits absolutely I know have been helping, so this is good. We did some TGUs into windmills with the 16kg, then full TGUs with the 24kg. We did some clean and pressing with the 24kg, 2H SW, and 1H SW. We then did a few bottom up cleans with the 16kg and walked around, to further engage the lats. Good lift, will be incorporating that one. We then clean and pressed the 32kg, into a front squat, then did the same thing with the 36kg. Front squat fires up all muscles and is a good thing to include in warm up sets for pressing.

I was feeling good but noticed I was not at 100%, and expected the press with the 40kg to be tough. The 40kg is my max on both sides, achieved only once on the R side (SFG2 in Dallas first week of August), and on the L side, maybe 4 times. First rep on the R side with the 40kg, didn't get a good clean, let the shoulder go up, failed rep. Frustrated. Decided to clean the bell a few times to get a feel, then tried again. A significantly better press attempt on the R side, but got to the sticking point and could not quite grind it through. However, failed with integrity, much better rep. I then cleaned and popped up the 40kg on the L side right through the sticking point. Successful rep.

We then messed around a bit with pressing the 24kg a number of times in a row to fatigue the muscles, and try to get "under the bell" a bit more on the R side with my hip, and press away from the bell. I do this naturally on my L side, but don't on my R - a very strict press on my R side, more of a grinder, whereas the L is very smooth, a different groove. I am right handed. Go figure. We did the same thing with the 20kg to finish up. I'll be working a couple of nuances here in the press groove to see if I can get this going on the R side, but no dramatic changes, just keep plugging until I get this damn thing. Kevin believes we should go for the 44kg in a month or so, certainly am right there on the L side after today's test results.

8:00am - End

Thursday, October 20, 2016

10/20/16 Thursday October 20, 2016 (KB warm up)

7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes

7:35am - Break

8:35am - 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

8:40am - Complete

Notes - Light work this morning, feeling a bit more rested now from the traveling on Tuesday and Wednesday. Big training day tomorrow with Kevin.

Wednesday, October 19, 2016

10/19/16 Wednesday October 19, 2016 (swings, jump rope, rack walks)

Back from Spokane

9:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 25 minutes

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

10:15am- Training session - swings, jump rope, rack walks

3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5

5x:
32kg 2H SW, 15
Jump rope, 1 minute
DB 24kgs rack walking

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

11:00am - Complete

Notes - Tough training session in the sense that I got very little sleep last night, had travel to Spokane for interviews at GU, got up very early to get back to Seattle this am. Tough to train on days like that, but you have to punch the clock. Though I was not moving quickly, everything was pretty solid. Things continue to go well. Right calf and hamstring have tightened up the last few days, I have a chiro appt this afternoon which will be good.

Tuesday, October 18, 2016

10/18/16 Tuesday October 18, 2016 (KB warm up)

7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes

7:35am - Break

8:35am - 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

8:40am - Complete

Notes - Flying to Spokane, no time this morning, had to move quickly.

Monday, October 17, 2016

10/17/16 Monday October 17, 2016 (32kg CL&PR)

6:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes

7:10am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:25am- Training session - 32kg CL&PR

2x:
16kg TGU with neck and shoulder rotations, 1/1
24kg TK PR 5/5
24kg 2H SW, 20

20kg BUP, 1/1, x 3

32kg CL&PR, 2/2 x 6

32kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:10am - Complete

Notes - Back off week, good session today, dropping back to the 32kg. Still a good weight, and to see that thing popping up for pressing is a great feeling. Pretty crazy to know that a 32kg pressing session is not considered difficult anymore, at least at reduced volume. Great progress.

Sunday, October 16, 2016

10/15/16 Saturday October 15, 2016 (36kg, 40kg KB aerobics)

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

9:00am - Break

10:35am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

10:50am- Training session - 36kg, 40kg KB aerobics

2x:
24kg TGU, 1/1
32kg Gsq, 5
24kg 1H SW, 10/10

15 minutes KB aerobics

Alternate:
36kg 1H SW 2, CL, FSQ, set down, switch hands
40kg 1H SW, 2, CL, FSQ (hold bell with off hand), set down, switch hands

4 sets of each bell

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

11:20am - Complete

Notes - This was outstanding. Using the 40kg bell and feeling very good with it, even though I had not worked with this bell much in quite some time. All the work with the 36kg made this not overly challenging. The 36kg felt extremely strong. Really happy with this progress. Love the KB aerobics template. Always enjoy it.

Friday, October 14, 2016

10/14/16 Friday October 14, 2016 (PR ladders - 36kg PR)

32kg rack walks, 1/1
32kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:35am - Complete

Notes - Fantastic session. Another good night of sleep fueled this. A personal record with the 36kg, I don't believe I have ever done a double MP with the 36kg, and I got 3 different sets of that in this session. Absolutely fantastic, really pleased with this. Feeling very solid and may be at an all-time best for pressing power. I think I am in a better spot with this than when I went into SFG2 in early August, which is great. The narrower stance, toes out a bit, consistent practice, lots of things contributing to this. A back-off week is likely in order next week to try and solidify these gains!

10/13/16 Thursday October 13, 2016 (24kg TGU, kickstand DL)

Wednesday, October 12, 2016

10/12/16 Wednesday October 12, 2016 (swings, jump rope, rack walks)

6:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 25 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:15am- Training session - swings, jump rope, rack walks

3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5

5x:
32kg 2H SW, 15
Jump rope, 1 minute
DB 28kgs rack marching in place

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:00am - Complete

Notes - Good progression, this is a nice training set, with good conditioning effects. Holding a couple of 28s in the rack and marching is not a joke. I think the rack work is really helping my pressing, and tieing things together.

10/11/16 Tuesday October 11, 2016 (16kg FMS TGU, kickstand DL)

8:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes

8:35am - 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

8:40am- Training session - 16kg FMS TGU, kickstand DL

16kg FMS TGU to kneeling, 1/1
16kg kickstand DL, 8/8

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:50am - Complete

Notes - Good recovery, solid.

Monday, October 10, 2016

10/10/16 Monday October 10, 2016 (36kg CL&PR - PR )

7:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - 36kg CL&PR - PR

2x:
16kg TGU with neck and shoulder rotations, 1/1
24kg TK PR 5/5
24kg 2H SW, 20

20kg BUP, 1/1, x 3

36kg CL&PR, 2/2 x 6

36kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:35am - Complete

Notes - An outstanding training session. I went back through my training logs and I don't know that I have done 6 sets of doubles for C&P with the 36kg before, I think this is a PR. Very, very pleased with this effort. Had a couple of nights of good sleep and felt strong this morning. Noticing some body comp changes the last few weeks. Starting to thicken up again, and my appetite is significant. Going to have to watch what I am eating as I am trying to keep the weight down. Looks like the body wants to grow again. Going to try and drink a lot of water.

Saturday, October 8, 2016

10/8/16 Saturday October 8, 2016 (36kg KB aerobics)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 35 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - 36kg KB aerobics

2x:
24kg TGU, 1/1
32kg Gsq, 5
24kg 1H SW, 10/10

15 minutes KB aerobics
36kg 1H SW, CL, FSQ, set down, switch hands

Didn't keep track but I would guess 12 to 13 sets

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:20am - Complete

Notes - Adding back in a 4th more rigorous training day. The 36kg, a good bell. Nice to know I can move this around with a lot of confidence. Particularly noticed very solid cleans, which led to solid front squats. Used to be a little shakier with the 36kg in the rack for a single bell front squat, and needed to use the offhand to stabilize. Not today. All of the focus lately on racking the KB is paying off.

Friday, October 7, 2016

10/7/16 Friday October 7, 2016 (PR ladders)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes

6:35am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:50am- Training session - PR ladders

2x:
20kg TGU FMS, 1/1
24kg TK PR 3/3
32kg 2H SW, 20

3x:
28kg PR, 3/3
36kg PR, 1/1
32kg PR, 2/2

2x:

28kg rack walks, 1/1
28kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:35am - Complete

Notes - Great stuff. Very good progress. Strong pressing!

Thursday, October 6, 2016

10/6/16 Thursday October 6, 2016 (24kg TGU, kickstand DLs)

8:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes

8:40am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:55am- Training session - 24kg TGU

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

9:05am - Complete

Notes - Recovering fine.

Wednesday, October 5, 2016

10/5/16 Wednesday October 5, 2016 (swings, jump rope, rack walks)

6:25am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:00am- Training session - swings, jump rope, rack walks

3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5

5x:
28kg 2H SW, 20
Jump rope, 1 minute
DB 24kgs rack marching in place

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:45am - Complete

Notes - Excellent training day, feeling very solid and put together.

Tuesday, October 4, 2016

10/4/16 Tuesday October 4, 2016 (16kg FMS TGU)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes

Break

8:20am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:25am- Training session - 16kg FMS TGU

16kg FMS TGU to kneeling, 1/1

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:30am - Complete

Notes - Fine. Pretty tired, but in general, doing well.

Monday, October 3, 2016

10/3/16 Monday October 3, 2016 (32kg CL&PR)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes

6:35am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:50am- Training session - 32kg CL&PR

2x:
16kg TGU with neck and shoulder rotations, 1/1
24kg TK PR 5/5
24kg 2H SW, 20

20kg BUP, 1/1, x 3

32kg CL&PR, 3/3 x 8

32kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:35am - Complete

4:15pm - Chiro

Notes - Wow, outstanding training session. Triples clean and pressing the 32kg, for 8 sets. I went back to training logs for prepping for SFGII and in early August I had one session with 6 sets of 4s, and a set of 3s, which was a PR. So basically I am sitting right at or near a PR for pressing the 32kg, with dramatically less ramp up to get there. This is awesome. I was not near failure today on the 3s, and frankly I didn't have much time for rest in between sets. I think it took me 17 minutes to get the 8 sets done. Great, great sign. Really happy about this. Got a deep tissue massage last night, really helped, and keeping up with the Chiro with another appt today. Good things are happening.

Sunday, October 2, 2016

10/1/16 Saturday October 1, 2016 (24kg TGUs, GSq, 2H SW)

4:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes

4:15pm - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

4:30m- Training session - 24kg TGUs, GSq, 2H SW

2x:
24kg TGUs to the knee, 1/1
24kg GSq, 5
24kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

4:45pm - Complete

Notes - Two soccer games this morning, the kids did great. Really enjoyable day. As far as training goes - Perfect, just some mobility work and light KB work before taking my son to the Mariners game this evening. A great day all around. Things have seriously turned up lately and I am grateful. Got through that tough patch physically after the SFG2 in Dallas and am moving forward.

Friday, September 30, 2016

9/30/16 Friday September 30, 2016 (PR ladders)

28kg rack walks, 1/1

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:35am - Complete

Notes - Very solid training session. Pressing is going well. The one-arm rack walk with the 28kg was more challenging than doubles with 24s, interestingly enough.

Thursday, September 29, 2016

9/29/16 Thursday September 29, 2016 (24kg TGUs, kickstand DLs)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes

Break

8:20am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:25am- Training session - 24kg TGUs, 24kg SLDLs

24kg full TGUs, 1/1
24kg kickstand DL, 8/8

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:35am - Complete

Notes - Good day. No issues from yesterday's training. This is excellent.

Wednesday, September 28, 2016

9/28/16 Wednesday September 28, 2016 (swings, jump rope, rack walks)

7:25am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:00am- Training session - swings, jump rope, rack walks

3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5

5x:
24kg H2H SW, 10/10 (mixed this up each round with some 1H SW for some sets)
Jump rope, 1 minute
DB 24kgs rack walks

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:45am - Complete

3:00pm - Chiro

Notes - Real enjoyable training session. Rack walks are excellent. I greatly enjoyed this. That shit will definitely make you both more conditioned and stronger at the same time. Also got another chiro appointment in today, which was good. This is definitely helping.

Tuesday, September 27, 2016

9/27/16 Tuesday September 27, 2016 (24kg TGUs, kickstand DLs)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes

Break

8:20am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:25am- Training session - 24kg TGUs, 24kg SLDLs

24kg full TGUs, 1/1
24kg kickstand DL, 8/8

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:35am - Complete

Notes - Good day. No issues from yesterday's training. This is excellent.

Monday, September 26, 2016

9/26/16 Monday September 26, 2016 (32kg CL&PR)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes

6:35am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:50am- Training session - 32kg CL&PR

2x:
16kg TGU with neck and shoulder rotations, 1/1
20kg TK PR 5/5
24kg 2H SW, 20

32kg CL&PR, 2/2 x 10

32kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:35am - Complete

Notes - That was a real nice training session. Good volume on the 32kg CL&PR, delighted to get 10 solid sets of doubles on each side. What a great lift. Focused on foot placement, toes out a bit to get glute activation, pressing from the lats. These were good reps. We'll see how recovery goes, but I am very optimistic.

Sunday, September 25, 2016

9/24/16 Saturday September 24, 2016 (24kg TGUs, kickstand DLs)

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

4:30pm - 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

4:45m- Training session - 24kg TGUs, 24kg SLDLs

24kg full TGUs, 1/1
24kg kickstand DL, 3/3

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

5:00pm - Complete

Notes - Good day. Taking it easy on the weekends now through at least the end of October as I am coaching both the kids soccer teams and games are Saturdays. This feels about perfect for the situation. Felt very good and recovered from the training with Kevin yesterday. Great, great signs here.

Friday, September 23, 2016

9/23/16 Friday September 23, 2016 (Training with Kevin)

6:20am - Training with Kevin

Excellent day. Feeling really good. Some mobility work first. We worked on some get-ups into windmills, getups with pauses at each point with neck rotations and shoulder rotations. I like that stuff, felt very good. Practiced rack walks, one arm with 28kg, double rack walks with 2 24kgs. Practiced hike swing parks with 24, 28, 32 kgs. Did some tall kneeling presses with 16kgs, 20kgs, 24kgs. All of this designed to dial in staying tight in the abs, not spilling out. Did some CL&PR with the 28kg, and the 32kgs, doing doubles. Mixed in with rack walks and HSP, a few sets.

Really solid, this is excellent, clearly moving forward in a positive direction.

8:00am - End

8:45am - Chiro

Another good appointment. Did some baseline tests, for movement patterns etc., and then an adjustment. This stuff is really helping too.

Thursday, September 22, 2016

9/22/16 Thursday September 22, 2016 (24kg TGUs, kickstand DLs)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes

Break

8:20am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:25am- Training session - 24kg TGUs, 24kg SLDLs

24kg full TGUs, 1/1
24kg kickstand DL, 8/8

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:35am - Complete

Notes - Good day. No issues from yesterday's training. This is excellent.

9/21/16 Wednesday September 21, 2016 (20 mins DB 20kg CL, SS PR, FSQ)

5:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 25 minutes

6:00am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:15am- Training session - 20 mins DB 20kg CL, SS PR, FSQ

2x:
20kg TGU to windmill, 1/1
24kg GSq, 5
20kg box row, 5/5
20kg BU PR, 2/2

20 mins
DB 20kgs CL 2, SS PR 2, FSQ 2
DB 20kgs CL 3, SS PR 3, FSQ 3

DB 20kgs CL 5, SS PR 5, FSQ 5

Got in 4 full sets - total 40 reps each DB CL, SS PR, FSQ with 20kgs

24kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:00am - Complete

Notes - Outstanding, outstanding training day. Bed early, up early, ton of energy, this was fantastic. Corner has absolutely been turned here. Hoping I feel fine in the morning, I believe I will. This is really, really a good sign. Feeling strong, things are put together better than has been the case in weeks if not months. I can build from here.