1/30/16 Saturday January 30, 2016 (24kg SN breathing ladder)

2:45pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

3:15pm - 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

3:30pm- Training session - 24kg SN breath ladder

3x:
24kg half TGU, 1/1
48kg DL, 5

Head to Greenlake

Stretch overhead on pullup rings

24kg 2H SW, 10

24kg SN breath ladder (up from 20kg)

SN 1/1, 1 breath

SN 2/2, 2 breath

SN 3/3, 3 breath

SN 4/4, 4 breath

SN 5/5, 5 breath

SN 6/6, 6 breath

SN 7/7, 7 breath

SN 8/8, 8 breath

SN 9/9, 9 breath

SN 10/10, 10 breath (tough, very tough, absolutely gassed at the end)

50/50 24kg SN

24kg 2H SW, 20

4:15pm - Complete

45 minute walk around Greenlake

5:00pm Finish

Notes - This was good stuff.  I went into this thinking I was going to go up to 9/9 and stop, and not try to do the 10/10 final set given that I had jumped up to the 24kg from the 20kg, this is the end of the cycle etc. but once I was in it I decided fuck it and went for it.  That was definitely a challenge, but glad I pushed myself, I stayed safe.  I have a deep tissue massage tomorrow, great timing, backoff week next week.  Main thing I want to address is a tight R biceps tendon, tricep is involved, which is putting some pressure on my elbow.  The bicep and tricep are responding very well to lacrosse ball work and I think a massage will be very good.  Pushed it hard during this cycle, made some really nice gains and moving in a positive direction.

1/29/16 Friday January 29, 2016 (Moving Target Complex DB 24kgs)

6:05am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 10 minutes

6:15am - 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

6:30am - Break

4:00pm- Training session - Moving Target Complex DB 24kgs

Primal move warmup

2x:
20kg half TGU, 1/1
32kg GSq, 5

Moving Target Complex

2x of the following (rest after each set), 5-10 minute rest between sets:

DB 24kg DB CL 1, PR 2, FSQ 1
DB 24kg DB CL 1, PR 3, FSQ 1
DB 24kg DB CL 1, PR 5, FSQ 1
DB 24kg DB CL 1, PR 1, FSQ 2
DB 24kg DB CL 1, PR 1, FSQ 3
DB 24kg DB CL 1, PR 1, FSQ 5
DB 24kg DB CL 2, PR 1, FSQ 1
DB 24kg DB CL 3, PR 1, FSQ 1
DB 24kg DB CL 5, PR 1, FSQ 1

32 DB CL / PR /. FSQ

24kg 2H SW, 20

5:00pm - Complete

Notes - Great day.  Up very early, did some primal move and KB warm-up, and headed to work for early meetings.  Planned to get home in the late afternoon and hit the heavy training, which I did.  Got in two sets with the double 24kgs bells and will conclude this 3-week cycle tomorrow with snatching, have not decided if I will use the 24 or stay with the 20kg.  Today, really strong with the press, it felt very easy which is a great sign.  Solid front squats and cleans.  All in all,excellent cycle.

1/28/16 Thursday January 28, 2016 (primal move)

8:45am - belly breathing, Primal Move practice, lacrosse ball release  - 20 minutes

Notes - Worn down, knew I needed a break today.  Body feeling ok given the training late last night, got ok sleep.  Need another good recovery day and night before double bell 24kgs tomorrow.

1/27/16 Wednesday January 27, 2016 (2H 1H SW 32kg, 24 mins)

Started the day in Spokane

7:30am - belly breathing, Primal Move practice, lacrosse ball release   - 20 minutes

Fly back to Seattle

8:55pm - Lacrosse ball release

9:10pm - 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

9:25pm- Training session - 2H 1H 32kg SW, 24 mins

3x:
24kg half TGU, 1/1
48kg DL, 5

24 minutes, on the minute, switching 1H arm each minute

2H SW 32kg, 5 into 1H SW, 2

120 2H SW, 24/24 1H SW L/R

10:00pm - Complete

Notes - Came back from working in Spokane the last couple of days.  A late evening workout, very unusual for me but you just have to get the work in sometimes.  Overall, given the circumstances, solid day, good work, I got this done.  My R bicep tendon is definitely tight.  Did a lot of mobility work and targeted lacrosse ball release on the pec, tricep etc. to try and get it to release.  I am not totally sure of the origin, though I think it is an accumulation of overhead lifts, 1H SW.  My R knee also continues to be tight, tender on the inner part of the knee.  I think this is from a very tight abductor (both legs most likely).  Need better sleep, better recovery, and next week is a backoff week.  This has been a good period for sure but I need to stay sharp and work through some of these things.  I have a deep tissue massage scheduled for Sunday.  Need to get some other restorative soft tissue work in the next week as well.  In any event, tossing around the 32kg for a decent number of reps at the end of a long day is nothing to be ashamed about.  I got the work in.

1/26/16 Tuesday January 26, 2016 (24kg TGUs, 24kg 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 - 24kg TGUs, 24kg SLDLs

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

7:40am - Complete

Notes - Good day.  Feeling pretty good after a heavy pressing day.  Going to try to work on some more mobility tonight in Spokane.

1/25/16 Monday January 25, 2016 (PR 28kg, 2H SW 20kg)

7:20am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 45 minutes (extra soft tissue work)

8:05am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

Arm bar 16kg, 1+1, x 2

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

8:20am - Training session - PR 28kg, 2H SW 20kg

2x:
20kg half TGU, 1/1
20kg TK PR, 5/5
32kg GSq, 5

28kg PR, 3/3, x 8

24 total presses per arm (up from 2/2 x 10 last week)

5 minutes AMRAP:

20kg 2H SW

50/50/50/12 - 162 reps

(up from 40/30/30/40 - 140 reps last week)

9:00am - Complete

Notes - Solid efforts and results for the final week of this cycle.  Hit all the presses without missing any reps, stayed through with good form all the way through the final reps.  Last set, final rep was tough, but I was not at failure and I had more in the tank.  Good sign.  Followed that up with a pretty decent improvement in the 5 minute 2H swing test with the 20kg. so that's also nice to see.  

1/23/16 Saturday January 23, 2016 (20kg SN breathing ladder)

8:35am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 45 minutes (going slow, extra time)

9:20am - 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

9:35am- Training session - 20kg SN breath ladder

3x:
24kg half TGU, 1/1
48kg DL, 5

20kg SN breath ladder (reversed order from last week, starting with highest rep count first)

20kg SN 10/10, 10 breath

20kg SN 9/9, 9 breath

20kg SN 8/8, 8 breath

20kg SN 7/7, 7 breath

20kg SN 6/6, 6 breath

20kg SN 5/5, 5 breath

20kg SN 4/4, 4 breath

20kg SN 3/3, 3 breath

20kg SN 2/2, 2 breath

20kg SN 1/1, 1 breath

50/50 20kg SN

20kg 2H SW, 20

10:00am - Complete

Notes - Interesting day.  Didn't feel fully recovered after waking up.  Right knee has been very tight, I have had this pattern before and it has nothing to do with the knee but much more to do with the ankle, calf, quad, and hamstrings.  That right side has tightened up.  I noticed this a little bit a couple of weeks ago when I did some double bell swings, I think from the wide stance.  I also think getting back into 1H swings, this is related and I just have to work through it.  It responds well to mobility work and to form rolling, and lacrosse ball work, trying to dig into tight spots in the quad, side of the knees, IT band, calf etc.  Also my R bicep tendon has been pretty tight as well.  Again, I think this is from heavier 1H SW, and just overall workload.  It responds very well to soft tissue work and mobility and I gave it plenty of both this morning.  I felt good after warming up and actually the snatching felt great, no issues whatsoever, and felt good today.  Writing this at night and my R knee definitely needs further work this evening which I will do.

1/22/16 Friday January 22, 2016 (Moving Target Complex DB 24kgs)

6:55am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 20 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

7:30am- Training session - Moving Target Complex DB 24kgs

2x:
20kg half TGU, 1/1
32kg GSq, 5

Moving Target Complex

1x of the following (rest after each set):

DB 24kg DB CL 1, PR 2, FSQ 1
DB 24kg DB CL 1, PR 3, FSQ 1
DB 24kg DB CL 1, PR 5, FSQ 1
DB 24kg DB CL 1, PR 1, FSQ 2
DB 24kg DB CL 1, PR 1, FSQ 3
DB 24kg DB CL 1, PR 1, FSQ 5
DB 24kg DB CL 2, PR 1, FSQ 1
DB 24kg DB CL 3, PR 1, FSQ 1
DB 24kg DB CL 5, PR 1, FSQ 1

16 DB CL / PR /. FSQ

24kg 2H SW, 15

7:55am - Complete

Notes - Pressed for time this morning but moved quickly.  The actual work itself was even easier than last week with the DB 24kgs, again a good sign that things are progressing.  Focused today on squeezing the bells hard to lockout on presses, makes the press feel even stronger, and not losing tension in the glutes.  Easy snatching with the 20kg tomorrow.  Good week.

1/21/16 Thursday January 21, 2016 (16kg TGUs, 16kg SLDLs)

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

Break

8:45am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)

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

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 - 16kg TGUs, 16kg SLDLs

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

9:10am - Complete

Notes - Good stuff today, looking forward to double bell work with 24s tomorrow. 

1/20/16 Wednesday January 20, 2016 (2H 1H SW 28kg, 24 mins)

Started the day in Spokane

7:30am - belly breathing, Primal Move practice, lacrosse ball release   - 20 minutes

Fly back to Seattle

3:50pm - Lacrosse ball release

4:05pm - 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, x 2

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

4:20pm- Training session - 2H 1H 28kg SW, 24 mins

3x:
24kg half TGU, 1/1
48kg DL, 5

24 minutes, on the minute, switching 1H arm each minute

2H SW 28kg, 5 into 1H SW, 3

120 2H SW, 36/36 1H SW L/R

5:00pm - Complete

Notes - Good stuff here.  Very strong work this afternoon after coming back from working in Spokane.  At set 12 (of 24), I had totally broken a sweat and realized hey this is no joke with a 28kg.  It's definitely good for me to get this conditioning work in, but also strength work too since it is the 1H SW and it calls for me to be really dialed in with form.  This was a step up from last week with the 24kg and I felt like my technique was actually better with the heavier bell this week, so very good sign. 

1/19/16 Tuesday January 19, 2016 (24kg TGUs, 24kg 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 - 24kg TGUs, 24kg SLDLs

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

7:40am - Complete

Notes - Solid. A bit of tightness in the hips, glutes, R pec and bicep tendon from heavy pressing, and I had to fly to Spokane today. Need a really good stretch out tonight in my hotel and hopefully a walk in the morning.  All in all, not bad. 

1/18/16 Monday January 18, 2016 (PR 28kg, 2H SW 20kg)

9:10am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 45 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)

Arm bar 16kg, 1+1, x 2

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

10:10am - Training session - PR 28kg, 2H SW 20kg

2x:
20kg half TGU, 1/1
20kg TK PR, 5/5
32kg GSq, 5

28kg PR, 2/2, x 10

20 total presses per arm (up from 1/1 x 12 last week)

5 minutes AMRAP:

20kg 2H SW

40/30/30/40 - 140 reps

(up from 30/30/30/38 - 128 reps last week) 

10:45am - Complete

Notes - Solid day today.  Slept in to get some additional rest as I had a long weekend on Saturday night and Sunday and was feeling like I needed it.  Very good presses.  Things got a little bit tougher on the 8th out of 10 sets for the 2nd reps, actually only on the R arm, L was very good.  R trap and pec have been a bit tight, needed a lot of lacrosse ball work in the warm-ups, so this is more a mobility issue than anything.  But the presses were still very good and definitely no where near failure, and no comprising strict form.  It also was nice to see a little improvement in the 20kg 5 minute swing test.  Those probably are not great numbers for most people, but I will keep working on it.  

1/16/16 Saturday January 16, 2016 (20kg SN breathing ladder)

8:25am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

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 - 20kg SN breath ladder

3x:
24kg half TGU, 1/1
48kg DL, 5

20kg SN breath ladder

20kg SN 1/1, 1 breath
20kg SN 2/2, 2 breath
20kg SN 3/3, 3 breath

20kg SN 4/4, 4 breath

20kg SN 5/5, 5 breath

20kg SN 6/6, 6 breath

20kg SN 7/7, 7 breath

20kg SN 8/8, 8 breath

20kg SN 9/9, 9 breath

20kg SN 10/10, 10 breath

50/50 20kg SN

20kg 2H SW, 20

9:35am - Complete

Notes - Very nice.  Work up early, got this done before making breakfast for the kids and taking them to their karate class.  Nice and efficient training session.  Snatching felt great.  Just the right amount of volume spread out over 4 training days per week this cycle.  Good stuff.

1/15/16 Friday January 15, 2016 (Moving Target Complex DB 24kgs)

7:40am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 45 minutes (extra soft tissue work)

8:25am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:40am- Training session - Moving Target Complex DB 24kgs

2x:
20kg half TGU, 1/1
32kg GSq, 5

Moving Target Complex

1x of the following (rest after each set):

DB 24kg DB CL 1, PR 2, FSQ 1
DB 24kg DB CL 1, PR 3, FSQ 1
DB 24kg DB CL 1, PR 5, FSQ 1
DB 24kg DB CL 1, PR 1, FSQ 2
DB 24kg DB CL 1, PR 1, FSQ 3
DB 24kg DB CL 1, PR 1, FSQ 5
DB 24kg DB CL 2, PR 1, FSQ 1
DB 24kg DB CL 3, PR 1, FSQ 1
DB 24kg DB CL 5, PR 1, FSQ 1

16 DB CL / PR /. FSQ

24kg 2H SW, 20

9:05am - Complete

Notes - Great session.  Not hard at all, yet this is moving a decent amount of weight.  This has been a very good week.  20kg snatching tomorrow, I am really liking this cycle.

1/14/16 Thursday January 14, 2016 (16kg TGUs, 16kg SLDLs)

8:30am - belly breathing, Primal Move practice, lacrosse ball release  - 15 minutes

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

9:10am - Complete

Notes - Feeling good today.  Easy stuff.  Kinetics appt yesterday evening was very good, I am moving very well, this is exciting. Got a deep tissue massage this afternoon as well.  Good soft tissue and recovery balancing out the training time. 

1/13/16 Wednesday January 13, 2016 (2H 1H SW 24kg, 24 mins)

8:00am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

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

8:45am- Training session - 2H 1H 24kg SW, 24 mins

3x:
24kg half TGU, 1/1
48kg DL, 5

24 minutes, on the minute, switching 1H arm each minute

2H SW 24kg, 5 into 1H SW, 5

120 2H SW, 60/60 1H SW L/R

9:20am - Complete

Notes - Good session.  Felt good today.  I have an appt with Kinetics this evening and a deep tissue massage tomorrow afternoon, so trying to get in some soft tissue work which will be good. 

1/12/16 Tuesday January 12, 2016 (24kg TGUs, 24kg SLDLs)

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

7:40am - Break

8:45am - Resume

Arm bar 16kg, 1+1, x 2

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

quadruped shoulder rotations against the wall

8:55am- Training session - 24kg TGUs, 24kg SLDLs

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

9:05am - Complete

Notes - Feeling good today.  Easy stuff.

1/11/16 Monday January 11, 2016 (PR 28kg, 2H SW 20kg)

6:55am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 25 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, x 2

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

7:35am- Training session - PR 28kg, 2H SW 20kg

2x:
20kg half TGU, 1/1
20kg TK PR, 5/5
32kg GSq, 5

28kg PR, 1/1, x 12

12 total presses per arm

5 minutes AMRAP:

20kg 2H SW

30/30/30/38 - 128 reps

8:05am - Complete

Notes - All in all a solid day.  Slept through my alarm, so I was pressed for time, but this was an efficient training session regardless.  I had decided to take the weekend off after setting a PR on Friday with a 36kg one arm press L and R.  I was busy with the kids all weekend, and actually ended up doing quite a lot of walking in particular on Sunday, after taking them up to the mountain for tubing.  So plenty of vigorous full body exercise, didn't need to layer on to that with KB or body weight work as my body was telling me don't do it.  Glad I listened.  Was fairly tight this morning, have been for a few days, and realized I have not had soft tissue work done for several weeks due to the holidays.  Time to get in and get some stuff done this week to supplement the training.  With all of that said, pressing the 28kg was frankly fairly easy.  I know this was for single reps only, but the 12th rep on each side felt pretty close to the same as the 1st rep.  Very, very good sign for me.  I would love to make this block of training one where I make that 28kg feel like the 24kg used to.  A 4kg increase is 9 pounds, 16-17%, this is not insignificant whatsoever.  You can get lulled into thinking oh its 4kg and not really appreciate what that means. Good stuff.  On the 20kg 2H SW, that was very interesting to try and get a lot of reps without setting the bell down.  Frankly I was gassed out at the end of the 5 minutes.  Doing this type of training I think will be quite good for me in this block because I have been so concentrated on low rep work. 

1/8/16 Friday January 8, 2016 (Training with Kevin - 36kg one arm press, PR, L/R)

6:40am - Training with Kevin

Had a terrible night's sleep.  Got to bed around 2am.  Woman issues.  Not great stuff.  Can't live with them, can't live without them.  Woke up tired, somehow actually woke up at 6:27am without hearing my alarm, and scrambled around to get to Kevin 10 minutes late at 6:40am.

We started with some foam rolling, and then into light get-ups with the 16kg.  TK PR with the 20kg.  Started mixing in some 1H SW with the 24kg.  Then press with the 24kg,  1H SW, then press with the 28kg.  Then 1H SW with the 28kg.  Things feeling good.  Moved on and pressed the 32kg.  Bell popping up.  Mixed in some 1H SW with the 32kg.  Everything feeling very good.  Press groove really solid, Kevin was really liking what he was seeing it is clear that there have been some real improvements in technique and in strength over the last several months. 

At this point we looked at each and it's like - let's try to press the 36kg.  That would be a PR for me, hands down, I tried to press that bell at my SFG1 certification in November 2014 and after the clean the bell really didn't go anywhere at all.  Today, I cleaned and pressed that baby like it was nobody's business with my right arm, and then went and immediately did the same thing with the left.  Very solid technique, Kevin really loved it.  No back bends, side bends, etc. just a strong press right through the sticking point.  Both sides the same.

Man that was one hell of a feeling.  I don't really go for maxes really ever in my training, it's not my style, but every once in awhile it is cool to test and see where you are at.  I told Kevin earlier today that I really felt like I could press the 36kg based on how training is going, but saying you can and actually doing it are two different things.  This was one of my most exciting accomplishments ever for strength training, beyond obviously actually becoming an SFG.  I am excited to keep progressing at an appopriate pace, see if I can get a 40kg here at some point in the not too distant future.  Kevin thinks it is right there based on what he saw today.

Finished with some snatches, 20kg. 

This next training cycle is going to have some double bell work, some 1H SW work building up to a heavy 1H SW bell, and some snatching with the 20kg for shoulder mobility and to put the shoulder in a different postion than pressing it up.  We agreed that we will start working on programming geared toward the SFG2 for August in Dallas.  Obvious tough thing there is going to be the half body weight press for me.  It's going to be the beast at 48kg unless I lose a couple of pounds.  I am at about 208 lbs and you need to be at 203 lbs or under to use the 44kg. 

1/7/16 Thursday January 7, 2016 (16kg TGUs, 16kg SLDLs)

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

7:45am - Break

3:00pm- 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

3:15pm- Training session - 16kg TGUs, 16kg SLDLs

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

3:25pm - Complete

Notes -  Spent most of the day painting a hallway and the laundry room, looks outstanding, really happy with the work.  Did some mobility work to start the day and then during a break near the end of painting, did some very light KB work as a diversion and to stretch out a bit.  Feeling very good all around.

1/6/16 Wednesday January 6, 2016 (KB aerobics 24kg 30 mins)

1:25pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

1:55pm - 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

2:10pm- Training session - KB aerobics 24kg 30 mins

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

KB aerobics 24kg 30 minutes

24kg CL, PR, FSQ, SW, SN, rest, switch hands - 1 set

Did 19 total sets in 30 mins

24kg 2H SW, 10

2:50pm - Complete

Notes - Great training session, this felt awesome, I really got in a nice rhythm.  I did not want to snatch out of the clean position coming out of the FSQ, so I incorporated a 1H SW to get some bell moment and then snatched.  So got a little bit of swing practice in this training session as well.  All movements feeling very strong indeed.  Good pace, about 2/3 work and 1/3 rest as I was doing about 2 sets every 3 minutes.  Very solid, not rushed, very even pacing.  Really looking forward to training with Kevin on Friday and beginning to map out a plan to achieve SFG2 this year.  Dallas in August - the 6 and 7th - looks like the best bet.  

1/5/16 Tuesday January 5, 2016 (24kg TGUs, 24kg SLDLs)

8:45am - belly breathing, Primal Move practice, lacrosse ball release  - 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, x 2

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

quadruped shoulder rotations against the wall

9:30am- Training session - 24kg TGUs, 24kg SLDLs

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

9:40am - Complete

Notes - Feeling very. very good today.  Great sign.  Well rested.  

1/4/16 Monday January 4, 2016 (Moving Target Complex DB 20kgs)

9:50am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 45 minutes (needing a lot of soft tissue work)

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, x 2

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

10:50am- Training session - Moving Target Complex DB 20kgs

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

Moving Target Complex
2x of the following (rest after each set):

20kg DB CL 1, PR 2, FSQ 1
20kg DB CL 1, PR 3, FSQ 1

20kg DB CL 1, PR 5, FSQ 1

20kg DB CL 1, PR 1, FSQ 2

20kg DB CL 1, PR 1, FSQ 3

20kg DB CL 1, PR 1, FSQ 5

20kg DB CL 2, PR 1, FSQ 1

20kg DB CL 3, PR 1, FSQ 1

20kg DB CL 5, PR 1, FSQ 1

32 DB CL / PR /. FSQ

20kg 2H SW, 10

11:30am - Complete

Notes - Great to get back into doubles work. Felt very strong today.  Had some issues with foot placement (moving feet around too much and not in as coordinated a manner as I would have liked - to wide on some of the squats in particular), depth on some of the cleans in terms of getting the bells into the hole on the descent was not as good as I would like, but not surprising to have a few technique issues as I have not worked with doubles too much at all for months.  The good points were feeling strong on the presses, getting a good root into the ground and a very solid base to press from, and the front squats felt very strong.  

1/2/16 Saturday January 2, 2016 (20kg 1H SW, DB 20kgs FSQ)

Did this work on Saturday afternoon at home and Greenlake

2:45pm - belly breathing, Primal Move practice, lacrosse ball release   - 45 minutes (extra work on the lacrosse ball)

3:30pm - 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)

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

3:45pm- Training session - 20kg 1H SW, DB 20kg FSQ

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

Head to Greenlake

Stretch out shoulders on the pull-up bars

5x:
20kg 1H SW, 5/5
DB 20kg FSQ, 5

4:15pm - Finish

40 minute walk

Notes - This was a great training session.  Had several hours to myself and given the light week of travel / rest with back off training, I felt like doing a bit of work but nothing taxing.  Just the perfect amount of load, and then finished with a very brisk walk in 39 degree weather at the lake as the sun was coming down.  I really noticed how well my gait was when walking, very smooth, very strong, significant glute contraction as well.  This is a big deal.  I can really tell that training has been very on point because I am moving well AND getting stronger, been adding size too.  The focus on the hip hinge, lots of swings, snatches is really good for me.  The emphasis on building from the bottom up (legs feed the wolf) is really key for me.  I have to continue to manage overhead volume because then I go too heavy or too much frequency on overhead without even balance for the base, things get off. In any event this was a great day. 

1/1/16 Friday January 1, 2016 (TGU ladder, 20kg KB aerobics)

8:15am - belly breathing, Primal Move practice, lacrosse ball release   - 30 minutes

8:45am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

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

9:00am- Training session - TGU ladder, 20kg KB aerobics

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

20kg KB aerobics, CL 3, PR 3, FSQ 3, SN 3, set down, switch hands, keep going

20 minutes

ended up doing 6 full sets per arm, then 2 more sets of CL 3 / PR 3 / FSQ 3 (dropped the SN 3)

so that's 24 CL / PR / FSQ and 18 SN per arm in 20 mins

2H SW 20kg, 5

9:30am - Finish

Notes - Nice training session and a great way to start 2016!  Feeling good.  Snatches were tougher than I expected, the bell gets heavier after you have cleaned, pressed, and front squatted before trying to snatch.  Good stuff here though and just what the doctor ordered.