7:00am - belly breathing, lacrosse ball release, Primal Move practice - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - 24kg TGUs, Rows, 1H SW
3x:
24kg TGU to palm, 3/3 (1 rep at a time)
24kg Renegade Rows on a box, 5/5
24kg 1H SW, 10/10
24kg 2H SW, 20
8:15am - Complete
Notes - Very solid day here, felt great. Good training session for a back-off week. Rows are a great movement, I probably need to do more of them to balance out overhead pressing.
Monday, February 29, 2016
Saturday, February 27, 2016
2/27/16 Saturday February 27, 2016 (24kg KB aerobics)
1:45pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 30 minutes
2;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)
2;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
2x:
20kg full TGU, 1/1
48kg DL, 5
KB aerobics 24 kg 20 minutes
24kg 1H SW 3, SN 3, CL& PR 3, FSQ 3, set down, switch hands - 1 set
Did 7 sets
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
2:30pm- Training session - KB aerobics 24kg 20 mins
2:30pm- Training session - KB aerobics 24kg 20 mins
2x:
20kg full TGU, 1/1
48kg DL, 5
KB aerobics 24 kg 20 minutes
24kg 1H SW 3, SN 3, CL& PR 3, FSQ 3, set down, switch hands - 1 set
Did 7 sets
3:00pm - Complete
Notes - This was quite the ending to this 3-week cycle. A great training session. I have been running things pretty hot, training hard, and traveling, not sleeping real consistently. Still, I was really dialed in today and everything was working in concert. Felt really strong and tight with the technique on all the movements. In particular again the snatches with the 24kg felt really good. I can only attribute this to just overall getting stronger, which makes snatching the 24kg just a little bit easier than it was in the past. The difference is noticeable. I was absolutely gassed at the end of of this, pushed it hard, but form never fell off. Looking forward to a back-off week now, it comes at the right time, and training with Kevin next Friday and seeing how we dial up for the next cycle.
Notes - This was quite the ending to this 3-week cycle. A great training session. I have been running things pretty hot, training hard, and traveling, not sleeping real consistently. Still, I was really dialed in today and everything was working in concert. Felt really strong and tight with the technique on all the movements. In particular again the snatches with the 24kg felt really good. I can only attribute this to just overall getting stronger, which makes snatching the 24kg just a little bit easier than it was in the past. The difference is noticeable. I was absolutely gassed at the end of of this, pushed it hard, but form never fell off. Looking forward to a back-off week now, it comes at the right time, and training with Kevin next Friday and seeing how we dial up for the next cycle.
Friday, February 26, 2016
2/26/16 Friday February 26, 2016 (28kg PR)
7:00am - belly breathing, lacrosse ball release, Primal Move practice - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - 28kg PR
16kg TGU w 5/5 windmills
16kg TK PR, 5/5
28kg 2H SW, 5
7x (6x last week CL & PR):
28kg PR, 3/3 (set bell down between sides)
21 PR L, 21 R
28kg 2H SW, 15
8:15am - Complete
Notes - I screwed up today and did Military Presses instead of cleaning before every press. Not sure what I was thinking, this probably actually made the presses harder though I crushed through them. Got cleans on the first rep of each set on each arm at least so got in 7 cleans per arm, but just annoyed that I was not thinking. All around though it's clear I am making a lot of progress. To nail 7 sets of 3 reps with the 28kg is solid.
7:30am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - 28kg PR
16kg TGU w 5/5 windmills
16kg TK PR, 5/5
28kg 2H SW, 5
7x (6x last week CL & PR):
28kg PR, 3/3 (set bell down between sides)
21 PR L, 21 R
28kg 2H SW, 15
8:15am - Complete
Notes - I screwed up today and did Military Presses instead of cleaning before every press. Not sure what I was thinking, this probably actually made the presses harder though I crushed through them. Got cleans on the first rep of each set on each arm at least so got in 7 cleans per arm, but just annoyed that I was not thinking. All around though it's clear I am making a lot of progress. To nail 7 sets of 3 reps with the 28kg is solid.
2/25/16 Thursday February 25, 2016 (KB warm-up)
7:15am - belly breathing, Primal Move practice, lacrosse ball release - 30 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 - Complete
Notes - Quick day. Feeling pretty good all around. Hips a bit tight from squatting.
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 - Complete
Notes - Quick day. Feeling pretty good all around. Hips a bit tight from squatting.
Wednesday, February 24, 2016
2/24/16 Wednesday February 24, 2016 (heavy CL, DB FSQ, 1H SW)
9:00am - belly breathing, Primal Move practice lacrosse ball release - 60 minutes (moving very, very slowly)
10:00am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
10:15am- Training session - CL 40kg, superset DB FSQ 24kgs, 1H SW 20kg
2x:
20kg TGU w 5/5 windmills
32kg GSQ x 5
Loaded CL 40kg, 1/1, x 3
5x superset (up from 4x last week):
DB FSQ 24kgs, 5
1H SW 20kg, 10/10
25 DB FSQ
100 1H total
2H SW 20kg, 15
11:00am - Complete
Notes - Moving very, very slowly today. Still trying to get over a cold, and catch up on sleep from last week and this weekend. Not operating at 100%, but that's ok. I need to focus on getting to bed the next couple of nights. In the end this was a strong effort, particularly on the double front squats, which were some of the best I can remember in any recent memory. Really strong stuff. The 40kg cleans are something else. They feel strong, but it also doesn't necessarily feel like I could press that weight. With that said, I have been holding them in the rack to try and give the body a dose of what these feel like. And they feel fucking heavy!
10:00am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
10:15am- Training session - CL 40kg, superset DB FSQ 24kgs, 1H SW 20kg
2x:
20kg TGU w 5/5 windmills
32kg GSQ x 5
Loaded CL 40kg, 1/1, x 3
5x superset (up from 4x last week):
DB FSQ 24kgs, 5
1H SW 20kg, 10/10
25 DB FSQ
100 1H total
2H SW 20kg, 15
11:00am - Complete
Notes - Moving very, very slowly today. Still trying to get over a cold, and catch up on sleep from last week and this weekend. Not operating at 100%, but that's ok. I need to focus on getting to bed the next couple of nights. In the end this was a strong effort, particularly on the double front squats, which were some of the best I can remember in any recent memory. Really strong stuff. The 40kg cleans are something else. They feel strong, but it also doesn't necessarily feel like I could press that weight. With that said, I have been holding them in the rack to try and give the body a dose of what these feel like. And they feel fucking heavy!
Tuesday, February 23, 2016
2/23/16 Tuesday February 23, 2016 (24kg TGUs, 24kg SLDLs)
9:15am - belly breathing, Primal Move practice, lacrosse ball release - 30 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
10:00am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
10:15am - Complete
Notes - Feeling very good. Shoulders very solid, that 24kg is starting to feel small / light in my hand which is a great sign. The heavier TGUs and other work are helping a lot.
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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
10:00am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
10:15am - Complete
Notes - Feeling very good. Shoulders very solid, that 24kg is starting to feel small / light in my hand which is a great sign. The heavier TGUs and other work are helping a lot.
Monday, February 22, 2016
2/22/16 Monday February 22, 2016 (heavy TGUs to elbow, heavy 2H SW)
9:15am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 60 minutes (a significant amount of lacrosse ball and foam rolling, extremely tight from traveling all weekend)
10:15am - 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
10:30am- Training session - heavy TGUs to below, heavy 2H SW
28kg TGU to elbow, 5 L, 5 R (set bell down and rest after every rep - all singles)
32kg TGU to elbow, 3 L, 3 R
36kg TGU to elbow, 2 L, 2 R
4x (up from 3x last week):
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10
120 heavy swings total
11:10am - Complete
Notes - Tons and tons and tons of lacrosse ball and foam rolling this morning. Tightest I have been in many, many weeks. All from traveling to and from San Francisco, different bed, not great sleep, didn't do any mobility or stretching down there, just some walking. Once I got training I felt very good. These were the best TGUs yet, I am very pleased. I have realized that really focusing on training my eyes right on the bell really improves the roll to elbow. This is a focus point Kevin told me about and for some reason in the past I just don't think I have always trained my eyes to be right on the bell at all times. Swings were solid. Good start to the week all things considered.
10:15am - 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
10:30am- Training session - heavy TGUs to below, heavy 2H SW
28kg TGU to elbow, 5 L, 5 R (set bell down and rest after every rep - all singles)
32kg TGU to elbow, 3 L, 3 R
36kg TGU to elbow, 2 L, 2 R
4x (up from 3x last week):
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10
120 heavy swings total
11:10am - Complete
Notes - Tons and tons and tons of lacrosse ball and foam rolling this morning. Tightest I have been in many, many weeks. All from traveling to and from San Francisco, different bed, not great sleep, didn't do any mobility or stretching down there, just some walking. Once I got training I felt very good. These were the best TGUs yet, I am very pleased. I have realized that really focusing on training my eyes right on the bell really improves the roll to elbow. This is a focus point Kevin told me about and for some reason in the past I just don't think I have always trained my eyes to be right on the bell at all times. Swings were solid. Good start to the week all things considered.
2/19/16 Friday February 19, 2016 (20 / 24kg KB aerobics)
6:15am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 15 minutes
6:30am - 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)
6:30am - 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
25 minute warm up with Molly's class
2x:
20kg full TGU, 1/1
48kg DL, 5
KB aerobics 20 / 24 kg 20 minutes
20kg 1H SW 3, SN 3, PR 3, FSQ 3, set down, switch hands - 1 set
then 24kg bell, same thing
Did 4 sets with the 20kg and 3 sets with the 24kg in 20 mins (it was a real challenge, long week, I was seriously gassed)
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
At FUELHouse gym
7:00am- Training session - KB aerobics 20 / 24kg 20 minsAt FUELHouse gym
25 minute warm up with Molly's class
2x:
20kg full TGU, 1/1
48kg DL, 5
KB aerobics 20 / 24 kg 20 minutes
20kg 1H SW 3, SN 3, PR 3, FSQ 3, set down, switch hands - 1 set
then 24kg bell, same thing
Did 4 sets with the 20kg and 3 sets with the 24kg in 20 mins (it was a real challenge, long week, I was seriously gassed)
24kg 2H SW, 10, x 3
8:00am - Complete
Notes - Writing this on Monday after spending the weekend in San Francisco with friends, which was simply outstanding. Training on Friday was tough and to some degree it was about suriving the 20 minutes. Presses with the 24kg felt heavy frankly. I had been battling a cold, had already done 3 solid training sessions in 4 days during the week including pressing the 28kg the day before for reps and sets. I did not have a lot in the tank. The difference between the 20kg and the 24kg bell was striking. With that said, I did notice that the snatches with the 24kg felt really good. Overhead position generally very good these days.
Notes - Writing this on Monday after spending the weekend in San Francisco with friends, which was simply outstanding. Training on Friday was tough and to some degree it was about suriving the 20 minutes. Presses with the 24kg felt heavy frankly. I had been battling a cold, had already done 3 solid training sessions in 4 days during the week including pressing the 28kg the day before for reps and sets. I did not have a lot in the tank. The difference between the 20kg and the 24kg bell was striking. With that said, I did notice that the snatches with the 24kg felt really good. Overhead position generally very good these days.
Thursday, February 18, 2016
2/18/16 Thursday February 18, 2016 (28kg CL&PR)
6:30am - belly breathing, Primal Move practice - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:00am- Training session - 28kg CL&PR
16kg TGU w 5/5 windmills
16kg TK PR, 5/5
28kg 2H SW, 10
6x:
28kg CL&PR, 3/3 (set bell down between sides)
18 CL&PR L, 18 R
28kg 2H SW, 20
7:30am - Complete
Notes - Excellent training session. Time was really condensed, very efficient. I was looking at my training log from last week and I wrote down that I did 5/5 for 5 sets of 28kg CL&PR. I was supposed to do 3/3 for 5 sets. I am struggling to remember what I did but it must have been 3/3 for sets. This was not hard today but I would be surprised I guess if I had actually done 5/5 for 5 sets last week, because this wasn't easy either for 6 sets. Regardless, clearly moving forward positively and I am pleased. Kettlebell aerobics tomorrow, mixing 20 and 24kg.
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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:00am- Training session - 28kg CL&PR
16kg TGU w 5/5 windmills
16kg TK PR, 5/5
28kg 2H SW, 10
6x:
28kg CL&PR, 3/3 (set bell down between sides)
18 CL&PR L, 18 R
28kg 2H SW, 20
7:30am - Complete
Notes - Excellent training session. Time was really condensed, very efficient. I was looking at my training log from last week and I wrote down that I did 5/5 for 5 sets of 28kg CL&PR. I was supposed to do 3/3 for 5 sets. I am struggling to remember what I did but it must have been 3/3 for sets. This was not hard today but I would be surprised I guess if I had actually done 5/5 for 5 sets last week, because this wasn't easy either for 6 sets. Regardless, clearly moving forward positively and I am pleased. Kettlebell aerobics tomorrow, mixing 20 and 24kg.
Wednesday, February 17, 2016
2/17/16 Wednesday February 17, 2016 (PM, KB warm up, walk at Greenlake)
7:10am - belly breathing, Primal Move practice - 20 minutes
7:30am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Drive to Greenlake and take a walk
8:45am - Complete
Notes - Good day, decent sleep despite a little bit of a cough and not feeling 100% (my daughter is a little under the weather). Used this for a plan recovery day. Really enjoyed the brisk walk in the cool morning air at the lake. Good for the soul.
7:30am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Drive to Greenlake and take a walk
8:45am - Complete
Notes - Good day, decent sleep despite a little bit of a cough and not feeling 100% (my daughter is a little under the weather). Used this for a plan recovery day. Really enjoyed the brisk walk in the cool morning air at the lake. Good for the soul.
Tuesday, February 16, 2016
2/16/16 Tuesday February 16, 2016 (heavy CL, DB FSQ, 1H SW)
7:10am - belly breathing, Primal Move practice - 20 minutes
7:30am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:15am- Training session - CL 40kg, superset DB FSQ 24kgs, 1H SW 20kg
2x:
20kg TGU w 5/5 windmills
32kg GSQ x 5
Loaded CL 40kg, 1/1, x 3
4x superset (up from 3x last week):
DB FSQ 24kgs, 5
1H SW 20kg, 10/10
20 DB FSQ
80 1H total
2H SW 24kg, 15
8:45am - Complete
Notes - Very good training session particularly noting on the backs of training yesterday, since this is a compressed week. Sleep was ok, my son woke me up in the middle of the night as he has been doing so that threw things off a little bit. Overall this is very encouraging. That first heavy clean with the 40kg really gets your attention. Didn't get a great clean with the L on my first attempt, and you just can't have that. Really tried to focus on getting tight everywhere and getting a good swing and using the hips. I had several good cleans to finish out that practice. Squats were very strong. Double 24s not feeling heavy at all. Very confident that if the programming called for it I could be doing sets of double 32s. Now I need a very good 48 hours of recovery to get ready for heavy pressing with the 28kg on Thursday morning.
7:30am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:15am- Training session - CL 40kg, superset DB FSQ 24kgs, 1H SW 20kg
2x:
20kg TGU w 5/5 windmills
32kg GSQ x 5
Loaded CL 40kg, 1/1, x 3
4x superset (up from 3x last week):
DB FSQ 24kgs, 5
1H SW 20kg, 10/10
20 DB FSQ
80 1H total
2H SW 24kg, 15
8:45am - Complete
Notes - Very good training session particularly noting on the backs of training yesterday, since this is a compressed week. Sleep was ok, my son woke me up in the middle of the night as he has been doing so that threw things off a little bit. Overall this is very encouraging. That first heavy clean with the 40kg really gets your attention. Didn't get a great clean with the L on my first attempt, and you just can't have that. Really tried to focus on getting tight everywhere and getting a good swing and using the hips. I had several good cleans to finish out that practice. Squats were very strong. Double 24s not feeling heavy at all. Very confident that if the programming called for it I could be doing sets of double 32s. Now I need a very good 48 hours of recovery to get ready for heavy pressing with the 28kg on Thursday morning.
Monday, February 15, 2016
2/15/16 Monday February 15, 2016 (heavy TGUs to elbow, heavy 2H SW)
6:45am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 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
7:30am- Training session - heavy TGUs to below, heavy 2H SW
28kg TGU to elbow, 5 L, 5 R (set bell down and rest after every rep - all singles)
32kg TGU to elbow, 3 L, 3 R
36kg TGU to elbow, 2 L, 2 R
3x (up from 2x last week):
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10
90 heavy swings total
8:00am - Complete
Notes - Excellent training session. Felt rested, strong, these TGUs are great for my shoulders. Swings felt powerful, perfect amount of work today, just enough and not too much. Good start to the week.
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 - heavy TGUs to below, heavy 2H SW
28kg TGU to elbow, 5 L, 5 R (set bell down and rest after every rep - all singles)
32kg TGU to elbow, 3 L, 3 R
36kg TGU to elbow, 2 L, 2 R
3x (up from 2x last week):
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10
90 heavy swings total
8:00am - Complete
Notes - Excellent training session. Felt rested, strong, these TGUs are great for my shoulders. Swings felt powerful, perfect amount of work today, just enough and not too much. Good start to the week.
Sunday, February 14, 2016
2/13/16 Saturday February 13, 2016 (20kg KB aerobics)
12:30pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 30 minutes
1:00pm - 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)
1:00pm - 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
2x:
20kg half TGU, 1/1
48kg DL, 5
Break
2:15 - Resume
KB aerobics 20kg 20 minutes
20kg 1H SW 3, SN 3, PR 3, FSQ 3, set down, switch hands - 1 set
Did 9 total sets in 20 mins
27 1H SW / SN / PR / FSQ each arm
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
1:15pm- Training session - KB aerobics 20kg 20 mins2x:
20kg half TGU, 1/1
48kg DL, 5
Break
2:15 - Resume
KB aerobics 20kg 20 minutes
20kg 1H SW 3, SN 3, PR 3, FSQ 3, set down, switch hands - 1 set
Did 9 total sets in 20 mins
27 1H SW / SN / PR / FSQ each arm
20kg 2H SW, 15
2:45pm - Complete
45 minute walk at Greenlake
Notes - Very good training session. Felt strong, recovery has been good the last couple of days. In particular some lacrosse ball work and mobility work for my biceps, elbows, etc. particularly R side I believe has been helping. Writing this on Sunday, feeling good today, and I have a deep tissue massage scheduled as well for this evening. I felt like I needed that as this week will be a compressed training schedule, getting in 4 training sessions M/Tu/Th/Fri as I have a trip to SF planned with friends for the weekend. I need to be very focused this week on getting decent sleep so I can accomplish what I need to under the compressed schedule.
45 minute walk at Greenlake
Notes - Very good training session. Felt strong, recovery has been good the last couple of days. In particular some lacrosse ball work and mobility work for my biceps, elbows, etc. particularly R side I believe has been helping. Writing this on Sunday, feeling good today, and I have a deep tissue massage scheduled as well for this evening. I felt like I needed that as this week will be a compressed training schedule, getting in 4 training sessions M/Tu/Th/Fri as I have a trip to SF planned with friends for the weekend. I need to be very focused this week on getting decent sleep so I can accomplish what I need to under the compressed schedule.
Friday, February 12, 2016
2/12/16 Friday February 12, 2016 (28kg CL&PR)
6:30am - 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
At FUELHouse my friend Molly's gym
7:00am- Training session - 28kg CL&PR
Warm-up with class - crawling, other body weight movements
3x superset:
24kg 2H SW, 15
24kg GSq, 5
Running in place
16kg TGU w 5/5 windmills
16kg TK PR, 5/5
5x:
28kg CL&PR, 5/5 (set bell down between sides)
25 CL&PR L, R
tabata class finisher
2H SW 28kg 20 seconds, 10 seconds rest, 4 minutes
2 min rest
1H SW 16kg 20 seconds, 10 seconds rest, 4 minutes
8:00am - Complete
Notes - Great training session. Love going to Molly's gym, it's a great atmosphere and a lot of fun. Did more work than anticipated, but that's ok, will make sure I get a lot of sleep tonight before training KB aerobics tomorrow. Presses with the 28kg were very strong. I prefer CL & PR to just military press, I really like the clean to set up each press. Good stuff all around.
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
At FUELHouse my friend Molly's gym
7:00am- Training session - 28kg CL&PR
Warm-up with class - crawling, other body weight movements
3x superset:
24kg 2H SW, 15
24kg GSq, 5
Running in place
16kg TGU w 5/5 windmills
16kg TK PR, 5/5
5x:
28kg CL&PR, 5/5 (set bell down between sides)
25 CL&PR L, R
tabata class finisher
2H SW 28kg 20 seconds, 10 seconds rest, 4 minutes
2 min rest
1H SW 16kg 20 seconds, 10 seconds rest, 4 minutes
8:00am - Complete
Notes - Great training session. Love going to Molly's gym, it's a great atmosphere and a lot of fun. Did more work than anticipated, but that's ok, will make sure I get a lot of sleep tonight before training KB aerobics tomorrow. Presses with the 28kg were very strong. I prefer CL & PR to just military press, I really like the clean to set up each press. Good stuff all around.
Thursday, February 11, 2016
2/11/16 Thursday February 11, 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 good. Excited for heavy pressing with the 28kg tomorrow.
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 good. Excited for heavy pressing with the 28kg tomorrow.
Wednesday, February 10, 2016
2/10/16 Wednesday February 10, 2016 (heavy CL, DB FSQ, 1H SW)
6:45am - belly breathing, Primal Move practice - 20 minutes (in Spokane)
Back to Seattle
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
3:15pm- Training session - CL 40kg, superset DB FSQ 24kgs, 1H SW 20kg
2x:
20kg TGU w 5/5 windmills
32kg GSQ x 5
Loaded CL 40kg, 1/1, x 3
3x superset:
DB FSQ 24kgs, 5
1H SW 20kg, 10/10
15 DB FSQ
60 1H total
2H SW 24kg, 15
3:45am - Complete
Notes - Great training day, particularly coming off of a trip to Spokane yesterday and back today. Cleaning a 40kg bell is something else, Feels awesome. Heavier bells demand attention to detail and it is really good for me. After cleaning a 40kg bell, the 24kgs just felt so light. It's a great feeling. And then you can really dial in the technique with the 24kgs, make the movements very crisp. Awesome stuff. Time to get some mobility work in, lots of work on the hips, and some sleep.
Back to Seattle
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
3:15pm- Training session - CL 40kg, superset DB FSQ 24kgs, 1H SW 20kg
2x:
20kg TGU w 5/5 windmills
32kg GSQ x 5
Loaded CL 40kg, 1/1, x 3
3x superset:
DB FSQ 24kgs, 5
1H SW 20kg, 10/10
15 DB FSQ
60 1H total
2H SW 24kg, 15
3:45am - Complete
Notes - Great training day, particularly coming off of a trip to Spokane yesterday and back today. Cleaning a 40kg bell is something else, Feels awesome. Heavier bells demand attention to detail and it is really good for me. After cleaning a 40kg bell, the 24kgs just felt so light. It's a great feeling. And then you can really dial in the technique with the 24kgs, make the movements very crisp. Awesome stuff. Time to get some mobility work in, lots of work on the hips, and some sleep.
Tuesday, February 9, 2016
2/9/16 Tuesday February 9, 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 stuff, feeling solid, good recovery from yesterday's work with heavy bells. Traveled to Spokane today, going to try and do some mobility work tonight.
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 stuff, feeling solid, good recovery from yesterday's work with heavy bells. Traveled to Spokane today, going to try and do some mobility work tonight.
Monday, February 8, 2016
2/8/16 Monday February 8, 2016 (heavy TGUs to elbow, heavy 2H SW)
8:00am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 45 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
9:00am- Training session - heavy TGUs to below, heavy 2H SW
28kg TGU to elbow, 5 L, 5 R (set bell down and rest after every rep - all singles)
32kg TGU to elbow, 3 L, 3 R
36kg TGU to elbow, 2 L, 2 R
2x:
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10
60 heavy swings total
9:45am - Complete
Notes - Some heavy bells for sure. This will be an interesting cycle. Pretty strong on all the TGUs, really focused on a strong grip, keeping my eye on the bell at all times. Pulling hard with the off harm on the ground. The 2H SW felt great, all bell sizes. Focused on a strong hinge and engaging the lats to take pressure off the arms (not swinging with the arms - using the hips, glutes and lats).
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
9:00am- Training session - heavy TGUs to below, heavy 2H SW
28kg TGU to elbow, 5 L, 5 R (set bell down and rest after every rep - all singles)
32kg TGU to elbow, 3 L, 3 R
36kg TGU to elbow, 2 L, 2 R
2x:
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10
60 heavy swings total
9:45am - Complete
Notes - Some heavy bells for sure. This will be an interesting cycle. Pretty strong on all the TGUs, really focused on a strong grip, keeping my eye on the bell at all times. Pulling hard with the off harm on the ground. The 2H SW felt great, all bell sizes. Focused on a strong hinge and engaging the lats to take pressure off the arms (not swinging with the arms - using the hips, glutes and lats).
Saturday, February 6, 2016
2/6/16 Saturday February 6, 2016 (superset DB 20kg FSQ, DB SW)
7:00pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 30 minutes
7:25pm - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:40pm- Training session - superset DB 20kg FSQ / SW
16kg TGU to knee, 3 L, 3 R (pausing in lockout)
24kg GSq, 5
20kg 2H SW, 10
Superset 5x:
DB 20kg FSQ, 5
DB 20kg SW, 5
25/25 DB 20kg FSQ/SW
20kg 2H SW, 20
8:05pm - Complete
Notes - Did this at home late in the evening after a long day running around with my kids. Got them some dinner and banged this out while they relaxed watching a movie. Continuing to watch the R bicep tendon, elbow, definitely was tight today and not particularly surprised after doing some heavy half get-ups and cleaning a 40kg yesterday in training with Kevin, all things I basically have not done in ages. The pattern is clearly recurring here and I just need to keep working at it. Did some belly breathing in the warm-up and will work that in as well as rib pulls with a lot of frequency. Actual training itself was good, particularly the FSQs felt great, really strong. I could feel both my toes and heels really pressing into the ground on the descent and ascent, movement felt very strong.
7:25pm - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:40pm- Training session - superset DB 20kg FSQ / SW
16kg TGU to knee, 3 L, 3 R (pausing in lockout)
24kg GSq, 5
20kg 2H SW, 10
Superset 5x:
DB 20kg FSQ, 5
DB 20kg SW, 5
20kg 2H SW, 20
8:05pm - Complete
Notes - Did this at home late in the evening after a long day running around with my kids. Got them some dinner and banged this out while they relaxed watching a movie. Continuing to watch the R bicep tendon, elbow, definitely was tight today and not particularly surprised after doing some heavy half get-ups and cleaning a 40kg yesterday in training with Kevin, all things I basically have not done in ages. The pattern is clearly recurring here and I just need to keep working at it. Did some belly breathing in the warm-up and will work that in as well as rib pulls with a lot of frequency. Actual training itself was good, particularly the FSQs felt great, really strong. I could feel both my toes and heels really pressing into the ground on the descent and ascent, movement felt very strong.
Friday, February 5, 2016
2/5/16 Friday February 5, 2016 (training with Kevin, 40kg CL - PR)
6:15am - Training with Kevin
Some foam roll, and then we spent 20-25 minutes doing various FMS tests, particularly focused on thoracic mobility and the outcome of those tests (hamstring flexibility, shoulder flexibility). I was scoring on the verge of a 1/2 on each (you want to at least be at a solid 2), not a surprise after rolling out of bed and being completely not warmed up at all. Belly breathing on the floor coupled with Rib Pulls made a huge difference particularly on the shoulder testing, which was cool to see. I will be incorporating these drills into my warm-ups on training days and on active recovery days. It's critical that I really maintain the most mobility possible in the thoracic spine given the intensive overhead lifting needed to train for the SFG II weekend in August.
In terms of bell work we did a number of TGUs, starting with 20kg into the windmill and overhead position. Then did a series of heavier TGUs to the elbow, going 24, 28, 32 and doing some 36kg TGUs to the elbow. During the next cycle we are going to work this heavier TGU work into the rotation. Then did a number of 2H heavy swings, 32, 36, 40kg, and finished with a few loaded cleans, 36 and 40kg. I had never cleaned a 40kg, so that is a PR:) That shit was heavy. Kevin thought I probably could press the 40kg but that was not the plan today and that's fine. This next cycle we are going to work a lot of pressing with the 28kg, really trying to build up so that I can start using a 32kg as a training weight for pressing. That would be a really tremendous accomplish to look at the 32kg and see that as a training weight, for what used to be the 24kg for me. Just have to not get greedy, be smart, get good recovery time, and make sure I am listening to my body. Good times ahead I feel.
7:30am - Finish
Some foam roll, and then we spent 20-25 minutes doing various FMS tests, particularly focused on thoracic mobility and the outcome of those tests (hamstring flexibility, shoulder flexibility). I was scoring on the verge of a 1/2 on each (you want to at least be at a solid 2), not a surprise after rolling out of bed and being completely not warmed up at all. Belly breathing on the floor coupled with Rib Pulls made a huge difference particularly on the shoulder testing, which was cool to see. I will be incorporating these drills into my warm-ups on training days and on active recovery days. It's critical that I really maintain the most mobility possible in the thoracic spine given the intensive overhead lifting needed to train for the SFG II weekend in August.
In terms of bell work we did a number of TGUs, starting with 20kg into the windmill and overhead position. Then did a series of heavier TGUs to the elbow, going 24, 28, 32 and doing some 36kg TGUs to the elbow. During the next cycle we are going to work this heavier TGU work into the rotation. Then did a number of 2H heavy swings, 32, 36, 40kg, and finished with a few loaded cleans, 36 and 40kg. I had never cleaned a 40kg, so that is a PR:) That shit was heavy. Kevin thought I probably could press the 40kg but that was not the plan today and that's fine. This next cycle we are going to work a lot of pressing with the 28kg, really trying to build up so that I can start using a 32kg as a training weight for pressing. That would be a really tremendous accomplish to look at the 32kg and see that as a training weight, for what used to be the 24kg for me. Just have to not get greedy, be smart, get good recovery time, and make sure I am listening to my body. Good times ahead I feel.
7:30am - Finish
Thursday, February 4, 2016
2/4/16 Thursday February 4, 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 good. SLDLs felt great today, very stable. Nice improvements from doing this a couple of times a week.
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 good. SLDLs felt great today, very stable. Nice improvements from doing this a couple of times a week.
2/3/16 Wednesday February 3, 2016 (TK PR 16kg, 2H SW 28kg)
Started the day in Spokane
7:10am - belly breathing, Primal Move practice, lacrosse ball release - 20 minutes
Fly back to Seattle
4:15pm - Primal Move, Lacrosse ball release
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
4:45pm- Training session - superset 16kg TK PR, 28kg 2H SW
2x:
16kg half TGU, 1/1
48kg DL, 5
5x:
16kg TK PR, 5/5
28kg 2H SW, 20
Totals TK PR 25/25, 100 2H swings
5:05pm - Complete
Notes - Reading my notes from last week, some good things here. Not nearly as tight this week - biceps tendon on R side feeling good, elbow good, R knee as well. Perfect timing for the back off week. Hips were tight after this training session, mainly L,which is really tight abductors. Flying and sitting too much. Did some foam roll before bed on the inner thigh on the abductors, it helps a lot. Tough spots to really reach though. Squatting for several minutes consecutively also helps stretch them.
7:10am - belly breathing, Primal Move practice, lacrosse ball release - 20 minutes
Fly back to Seattle
4:15pm - Primal Move, Lacrosse ball release
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
4:45pm- Training session - superset 16kg TK PR, 28kg 2H SW
2x:
16kg half TGU, 1/1
48kg DL, 5
5x:
16kg TK PR, 5/5
28kg 2H SW, 20
Totals TK PR 25/25, 100 2H swings
5:05pm - Complete
Notes - Reading my notes from last week, some good things here. Not nearly as tight this week - biceps tendon on R side feeling good, elbow good, R knee as well. Perfect timing for the back off week. Hips were tight after this training session, mainly L,which is really tight abductors. Flying and sitting too much. Did some foam roll before bed on the inner thigh on the abductors, it helps a lot. Tough spots to really reach though. Squatting for several minutes consecutively also helps stretch them.
Tuesday, February 2, 2016
2/2/16 Tuesday February 2, 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. Going to try to work on some more mobility tonight in Spokane.
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. Going to try to work on some more mobility tonight in Spokane.
Monday, February 1, 2016
2/1/16 Monday February 1, 2016 (Fuelhouse Gym - KB aerobics 20kg)
6:15am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 15 minutes
6:30am - 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)
Fuelhouse gym in Fremont
7:00am - Warmup with Molly's class
7:30am - Training session - KB aerobics 20kg, 25 minutes
2 CL, 3 FSQ, 5 1H SW, switch hands, back and forth
DB 24kg farmer carries, a few sets
6:30am - 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)
Fuelhouse gym in Fremont
7:00am - Warmup with Molly's class
7:30am - Training session - KB aerobics 20kg, 25 minutes
2 CL, 3 FSQ, 5 1H SW, switch hands, back and forth
DB 24kg farmer carries, a few sets
8:00am - Complete
Notes - Had a lot of fun going to my friend Molly's gym Fuelhouse in Fremont. Awesome gym, great atmosphere, good people. A nice change for me from training solo which I do 99% of the time unless I am training with my coach Kevin. I am going to head back from time to time to Molly's place for sure. She is gracious to give me a corner of the gym to do whatever I am doing on my current programs:)
Notes - Had a lot of fun going to my friend Molly's gym Fuelhouse in Fremont. Awesome gym, great atmosphere, good people. A nice change for me from training solo which I do 99% of the time unless I am training with my coach Kevin. I am going to head back from time to time to Molly's place for sure. She is gracious to give me a corner of the gym to do whatever I am doing on my current programs:)
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