3/30/16 Wednesday March 30, 2016 (24kg GSq, 2H SW, push-ups)

At Cannon Beach at the Oregon Coast

8:00am - belly breathing, lacrosse ball release, Primal Move practice - 40 minutes

8:40am - 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

8:55am- Training session - 24kg GSq, 2H SW, push-ups

16kg TGU with bridge, 1/1
16kg GSq, 5

Circuits (5 total):

24kg GSq, 2, 4, 6, 8, 10
24kg 2H SW, 20, 18, 16, 14, 12
Pushups - 5

9:30am - Complete

Notes - Training was fine today.  Really frustrated with the tight adductors, left hip, oblique are impacted, wraps around the low back.  Same stuff I had last year on and off.  I need to figure out a way to sort this out and stay away from this re-occuring and continuing to be an issue like this.  IN each instance it seems to have been brought on by a lot of overhead lifting and getting to heavier loads.  There must a breakdown in my technique combined with not enough focus on keeping the hips mobile and not getting tight like this.  I need to get out of my own head here and just re-center and find a productive way forward.  All of the stress of the last month, lots of travel, new relationship etc. has clearly caught up with me as well and I would say I have run the meter too hot here yet again.

3/29/16 Tuesday March 29, 2016 (24kg TGUs, 24kg SLDLs)

At Cannon Beach, Oregon Coast

10:30am - belly breathing, Primal Move practice, lacrosse ball release  - 15 minutes

10:45am - 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

11:00am- Training session - 24kg TGUs, 24kg SLDLs

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

11:15am - Complete

Notes - Very good night last night and day today at the Oregon Coast.  Great times with my kids, the weather is stunning.  Last night I spent one hour on my back doing the supine groin stretch from the book Pain Free, really releasing a ton of tension in my shoulders, and low back, trying to release that tension from the inner thighs (adductors).  That was extremely good and today my body really felt noticeably better.  I need to keep working those drills and also add in a couple of others (wall sits for one).  It's clear that the heavy and frequent overhead work has caught up with me a bit and I need to balance things out again, and I will focus on doing that.  These full get-ups felt good today, noticed that lockout on the left side was a bit challenging, surprised me, again I think that's another sign of something that needs increased focused in terms of getting the thoracic spine loosened up, moving better, so I can get overhead better.  Need improved connection between the hips and shoulders again.   All in all I think I figured something out so I will pursue this course of action with some vigor.

3/28/16 Monday March 28, 2016 (24kg KB aerobics)

At my parent's house in the Portland area

8:30am - belly breathing, lacrosse ball release, Primal Move practice - 40 minutes

9:10am - 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

9:25am- Training session - 24kg KB aerobics

2x:
16kg TGU with bridge, 1/1
16kg GSq, 5

24kg KB aerobics, 20 minutes
1 CL, 2 FSQ, 5 1H SW, set down, switch hands

didn't count reps/sets

20 2H SW 24kg

10:00am - Complete

Notes - Down in the Portland area with my kids for their spring break, writing this from Cannon Beach on Monday night.  Took a 16kg and a 24kg with me on the trip.  This training was fine.  I am worn down.  The adductors (inner thigh) are tight as hell, and I am doing various things to work on this.  It has definitely turned into something requiring immediate attention, as I am getting the same old stuff with sensitively into the low lat, low back on the left side.  This has happened before with tight adductors.  Most important thing I can do this week is rest, sleep, work on mobility, get this sorted out and going in the right direction.  Light KB work is fine.

3/26/16 Saturday March 26, 2016 (32kg Push PR, 24kg 2H SW)

4:00pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 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 20kg with 3 presses and rotations, 1/1

4:45pm- Training session - 32kg Push PR, 2H SW 24kg

2x:
16kg TGU with hip bridge, 1/1
48kg DL, 5

5x:
32kg PPR, 2/2
10 PPR each arm

24kg 2H SW, 5, 10, 15, 20
50 total reps

5:15pm - Complete

Notes - Writing this on Sunday, Easter, in the evening.  Saturday training was overall a good day.  Lots and lots of mobilization and stretching for the abductors and lower left lat.  Been dealing with it, this has been a heavy cycle for sure.  Body just trying to adjust to the load I think, though I have to find a way to work out some of this stuff more effectively.  Probably I need more soft tissue work, which I have not made as much time for lately (massage, Kinetics, body work, acupuncture).  I was thinking about it, this 3-week cycle I suspect is the heaviest loads I have trained since I started KBs four years ago.  4 days a week for training, every day had overhead lifts, which can be a challenge for me.  There was plenty of heavy bell work as well.  This back off week including some vacation time with my kids is coming right when I need it.  Going to work on mobilizing, really trying to get at the abductors and hamstrings. Also going to work on the shoulders, I think they are connected, this could be a top-down thing as well given the heavy overhead emphasis of late, which can at times cause me to start having some issues.  

3/25/16 Friday March 25, 2016 (40kg CL&FSQ, 20kg snatching 7 mins)

9:00am - belly breathing, lacrosse ball release, Primal Move practice - 40 minutes

9:40am - 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

9:55am- Training session - 40kg CL& FSQ, 20kg snatching 7 mins

2x:
20kg TGU with bridge to windmill, 1/1
32kg Gsq, 5

40kg 2H SW HSP, 1x 5

40kg CL&FSQ, off hand helping, 1/1, x 5 (used less help on the off hand than last week)

7 minutes of snatching the 20kg
20kg SN 10/10, x 3, set down and rest
20kg SN 10/10, x 2, set down and rest

20kg SN 10/10, SN 7/7

Total of 134 snatches with the 20kg in 7 minutes (up from 130 last week)

20kg 2H SW, 10

10:30am - Complete

Notes - Worn down for sure.  Got some extra sleep last night, that helped.  Abductors are tight, took quite some time the morning stretching and mobilizing them, foam roll, etc. which helped a lot.  Training was solid.  Cleans with a 40kg and into a FSQ are probably never going to be easy, but the movement was strong.  I was able to slighting improve on the snatch numbers.  Tough sledding.  Right shoulder and elbow are a little tight, and need some attention.  One more training session tomorrow and then a back off week, which seems to be coming again at just the right time and for which I plan to enjoy and take advantage of including spending time on the Oregon coast with my kids, and a trip to Spokane with my new lady friend.  Should be a great week next week.

3/24/16 Thursday March 24, 2016 (24kg TGUs, 24kg SLDLs)

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

7:30am - break

9:30am - Kettlebell warm up

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

quadruped shoulder rotations against the wall

9:45am- Training session - 24kg TGUs, 24kg SLDLs

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

10:00am - Complete

Notes - Good stuff here.  Left abductor is tight as hell today though.

3/23/16 Wednesday March 23, 2016 (SS 24kgs press, 40kg HSP)

7:30am - belly breathing, lacrosse ball release, Primal Move practice - 45 minutes (some extra soft tissue and rollout needed)

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

8:30am- Training session - Seesaw press, hike swing park

2x:
20kg TGU with bridge to windmill, 1/1
24kg Renegade Rows on a box, 5/5

5x:
DB 24kgs SS PR 5/5
40kg 2H HSP, x 3 (1 rep at a time)

24kg 2H SW, 20

9:00am - Complete

Notes - Feeling ok rest wise this morning, took some time on lacrosse ball work and other mobility, I needed it.  Felt very strong once I got going, and was short on time so really compressed the presses and HSP which was cool that I was able to do that with no issues at all.  Pressing is very strong these days.  Things are going well.  Hamstrings and abductors were feeling better this morning.  The pattern though is that I train, they feel fine that day, day 2 they get tight, I try to mobilize them, that works, I train again, and so on.

3/22/16 Tuesday March 22, 2016 (24kg TGUs, 24kg SLDLs)

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

7:30am - break

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

quadruped shoulder rotations against the wall

9:15am- Training session - 24kg TGUs, 24kg SLDLs

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

9:30am - Complete

Notes - Good stuff here.

3/21/16 Monday March 21, 2016 (1H press - 32kg CL&PR - PR)

6:35am - belly breathing, lacrosse ball release, Primal Move practice - 30 minutes

7:05am - 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

7:20am- Training session - 1H press - 32kg CL&PR-  PR

2x:
16kg TGU with bridge, 1/1
24kg Renegade Rows on a box, 5/5

24kg PR, 5/5
28kg PR, 3/3
32kg CL&PR, 2/2, x 5 (PR)

24kg 2H SW, 5, 10, 15, 20

50 2H SW

7:50am - Complete

Notes - Excellent day.  Up earlier, felt rested, focused, hit this and hit it well.  Another personal record in terms of getting 5 sets on the CL&PR with the 32kg for doubles.  I am very pleased.  Feeling good with my press technique, and good with the consistent gains, on a slow but appropriate pace.  Stacking up the volume here over time.  This is very good.  Need to get some good mobility work in this evening on my hams and abductors, good rest, get dialed in on the sleeping and get more consistency there.

3/19/16 Saturday March 19, 2016 (32kg Push PR, 24kg 2H SW)

1:00pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

1:30pm - 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 20kg with 3 presses and rotations, 1/1

1:45pm- Training session - 32kg Push PR, 2H SW 24kg

2x:
16kg TGU with hip bridge, 1/1
48kg DL, 5

5x:
32kg PPR, 2/2
10 PPR each arm

24kg 2H SW, 20, 15, 10, 5
50 total reps

2:15pm - Complete

Notes - Writing this on Sunday afternoon.  Very good training session.  Strong lifts these days. Tight abductors are a drag.  Got them stretched out very well, felt great yesterday and through this training session.  Tight again today (my mom visiting and sleeping on the floor so she could take my bed didn't help all that much).  I did get to lift with my 6 year old son and he did a bunch of deadlifts with my 16kg, 24kg, and he nailed a 32kg deadlift (with good form).  We shot a video of him and a video of me lifting bells.  it was awesome. 

3/18/16 Friday March 18, 2016 (40kg CL&FSQ, 20kg snatching 7 mins)

8:45am - belly breathing, lacrosse ball release, Primal Move practice - 40 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:40am- Training session - 40kg CL& FSQ, 20kg snatching 7 mins

2x:
20kg TGU with bridge to windmill, 1/1
32kg Gsq, 5

40kg 2H SW HSP, 1x 5

40kg CL&FSQ, off hand helping, 1/1, x 5 (used less help on the off hand than last week)

7 minutes of snatching the 20kg
20kg SN 10/10, x 3, set down and rest
20kg SN 10/10, x 2, set down and rest

20kg SN 10/10, SN 5/5

Total of 130 snatches with the 20kg in 7 minutes (up from 120 last week)

20kg 2H SW, 10

10:15am - Complete

Notes - Solid day.  Didn't get much sleep, but powered through. Was good to see some improvement on using less help on the 40kg FSQ (quite a bit less on the off hand), and I also improved the snatches by 10 reps week over week.  I was able to get the first 100 snatches in 4:45, so ahead of the snatch test requirement (albeit this is a 20kg and not a 24kg bell today).  Need several nights of good sleep here.  Abductors are tight, really trying to work on those but am finding it difficult to get those and hamstrings fully stretched out.

3/17/16 Thursday March 17, 2016 (24kg TGUs, 24kg SLDLs)

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

7:30am - break

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

quadruped shoulder rotations against the wall

9:45am- Training session - 24kg TGUs, 24kg SLDLs

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

10:00am - Complete

Notes - Good stuff here.

3/16/16 Wednesday March 16, 2016 (SS 24kgs press, 36kg HSP)

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

9:30am- Training session - Seesaw press, hike swing park

2x:
20kg TGU with bridge to windmill, 1/1
24kg Renegade Rows on a box, 5/5

5x:
DB 24kgs SS PR 5/5
36kg 2H HSP, x 4 (1 rep at a time)

24kg 2H SW, 10

10:00am - Complete

Notes - Good stuff other than I could not wake up this morning.  Daylight savings has me all sort of confused (as does a new woman in my life so that's a good distraction but a distraction nonetheless!). Strong day overall.  Abductors are tight these days.  I need to focus on some mobility stretches and figure out a way to get these released, as well as the hamstrings.  Going to focus on that tonight and I I have a few stretches in mind in particular.

3/15/16 Tuesday March 15, 2016 (24kg TGUs, 24kg SLDLs)

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

7:30am - break

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

quadruped shoulder rotations against the wall

10:15am- Training session - 24kg TGUs, 24kg SLDLs

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

10:30am - Complete

Notes - Good stuff here.

3/14/16 Monday March 14, 2016 (1H press - 32kg CL&PR PR)

8:20am - belly breathing, lacrosse ball release, Primal Move practice - 45 minutes (extra time, moving slow)

9:05am - 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

9:20am- Training session - 1H press - 32kg CL&PR PR

2x:
16kg TGU with bridge, 1/1
24kg Renegade Rows on a box, 5/5

24kg PR, 5/5
28kg PR, 3/3
32kg CL&PR, 2/2, x 4 (PR)

24kg 2H SW, 5, 10, 15, 20

50 2H SW

10:00am - Complete

Notes - Interesting day.  Daylight savings time was yesterday, seems like it threw me off.  I could not get to sleep last night, and slept right through my alarm this morning, so I was up later than I wanted.  And I felt fatigued which surprised me as I have slept more than usual the last few days.  Must be the time change, and I am feeling stressed about a couple of personal things as well, which is what kept me up in bed last night.  I was moving around slowly this morning, got warmed up.  Knew right away this was not necessarily going to be one of my greatest training days ever, but it's about consistency, putting in the time, and reading yourself.  I took plenty of rest on the presses as a result, more than I normally would.  Ended up with yet another PR this week with 4 sets of doubles on pressing the 32kg (with a clean on each press).  I probably had no business getting another PR in the overall circumstances here, but I tried to block out all distractions and nail those presses.  I had a couple of cleans with the left hand that didn't feel absolutely right into the rack, so I set the bell back down, and re-cleaned.  I think that's just a sign of getting smarter with age and experience.  I need an absolutely firm and locked wrist on that left hand, as I can't overpower quite the same as I can with my right hand (since I am right handed).  With that said, man my grip is getting more powerful and that definitely includes the left hand / forearm.  You start messing around more with these heavier bells, and your body comes to attention.  I need to get rested up and get my body clock reset, hoping I can do that over the next couple of days.

3/12/16 Saturday March 12, 2016 (32kg Push PR, 24kg 2H SW)

6:15pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

6:45pm - Kettlebell warm up

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

Arm bar 16kg, 1+1, x 2

Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00pm- Training session - 32kg Push PR, 2H SW 24kg

2x:
16kg TGU with hip bridge, 1/1
48kg DL, 5

5x:
32kg PPR, 2/2
10 PPR each arm

24kg 2H SW, 20, 15, 10, 5
50 total reps

7:30pm - Complete

Notes - Writing this on Sunday night.  Did this at the end of the day Saturday after playing with the kids all day and then cleaning up the yard for a few hours (in the rain nonetheless).  Wasn't even stressful at all.  Just a great sign that I am getting good recovery and am ready for each training session.  I am also really, really liking the 4 day a week format, with each of the 4 sessions honestly being pretty quick and short in length.  A couple of lifts, get in and out.  This is on point and I think has been helping me really get some good strength gains. For this session, this is a 32kg bell I am tossing around like a 24kg. I am shaking my head.  It felt so damn good on the cleans in the rack.  Really felt good on the technique, keeping that bell very close to me on the descent and then using my legs on the push into the lockout overhead.  Kept me heels down the entire time.  A great first week for this current cycle. 

3/11/16 Friday March 11, 2016 (40kg CL&FSQ, 20kg snatching 7 mins)

7:45am - belly breathing, lacrosse ball release, Primal Move practice - 30 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:30am- Training session - 40kg CL& FSQ, 20kg snatching 7 mins

2x:
20kg TGU with bridge to windmill, 1/1
32kg Gsq, 5

40kg 2H SW, 5

40kg CL&FSQ, off hand helping, 1/1, x 5

7 minutes of snatching the 20kg
20kg SN 10/10, x 3, set down and rest
20kg SN 10/10, x 2, set down and rest

20kg SN 10/10, x 1, set down and rest

Total of 120 snatches with the 20kg in 7 minutes

40kg 2H SW, 5

9:00am - Complete

Notes - Real solid day today and interesting training combo.  Those 40kg cleans into a FSQ are serious.  I think this is definitely helping me.  I didn't control the cleans as much as I would have wanted on certain reps.  Felt strong, but the bell was just a little too far away from my body coming into the rack.  I am thinking about this more from trying to press the bell from the clean, which I have not done yet.  The clean needs to be tighter for pressing.  I had good control, but I think this is more a matter of just having the confidence on the hip drive etc. etc.  I had a lot of drive but I was cleaning the bell a little bit higher into the rack than necessary, by a few inches.  Something to work on for sure, but after racking the bells I paused for a bit then brought the offhand over for support and did the front squats, at significant depth.  All in all, very good.  In terms of snatching the 20kg, I went at a very consistent pace for the 7 minutes.  My strength is really way up.  Honestly after the first few reps I thought I had grabbed the wrong bell and that I was using a 16kg.  I am not kidding. The 20kg felt like a 16kg.  On the first hand switch I was looking at the bell for the kgs to make sure I actually was using a 20kg.  When I saw I was, I nearly laughed out loud.  That was cool.  With that said, my conditioning has definitely been better, it was kind of shitty actually.    I should have been on pace for the snatch test and gotten at least 140 reps with this bell easy (20 snatches a minute), but I didn't have the endurance.  I needed those rest periods.  It was not about strength here but definitely about conditioning.  That has not really been the focus of training, so it's fine.  I have been putting on some real weight due to all the strength focus on conditioning has been on the way back burner.  You can't train all qualities at once and really think you are going to improve everything equally.  So it's all good.

3/10/16 Thursday March 10, 2016 (24kg TGUs, 24kg SLDLs)

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

7:30am - break

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

quadruped shoulder rotations against the wall

9:15am- Training session - 24kg TGUs, 24kg SLDLs

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

9:30am - Complete

Notes - Very solid.  Feeling good.  Been working hard the last few days, stress levels are higher than they have been in some time, but I am doing ok. Pretty well actually. Looking forward to some training tomorrow.

3/9/16 Wednesday March 9, 2016 (SS 24kgs press, 32kg HSP)

8:00am - belly breathing, lacrosse ball release, Primal Move practice - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:30am- Training session - Seesaw press, hike swing park

2x:
20kg TGU with bridge to windmill, 1/1
24kg Renegade Rows on a box, 5/5

5x:
DB 24kgs SS PR 5/5
32kg 2H HSP, x 5 (1 rep at a time)

32kg 2H SW, 10

9:00am - Complete

Notes - Excellent day here. Pressing very strong.  Swings felt good.  Solid all around. When you can do a quick 5 x 5 press with double 24kgs and its not a big deal, that's a good sign.

3/8/16 Tuesday March 8, 2016 (24kg TGUs, 24kg SLDLs)

6:45am - belly breathing, Primal Move practice, lacrosse ball release  - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

quadruped shoulder rotations against the wall

7:15am- Training session - 24kg TGUs, 24kg SLDLs

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

7:30am - Complete

Notes - Good day.  Feeling pretty recovered and well rested, no worse for the wear from pressing yesterday.  Looking forward to see saw pressing and hike swing parks tomorrow.

3/7/16 Monday March 7, 2016 (1H press - 32kg CL&PR PR)

7:30am - belly breathing, lacrosse ball release, Primal Move practice - 35 minutes

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 - 1H PR  - 32kg CL&PR PR

2x:
16kg TGU with bridge, 1/1
24kg Renegade Rows on a box, 5/5

24kg PR, 5/5
28kg PR, 3/3
32kg CL&PR, 2/2, x 3 (PR)

24kg 2H SW, 5, 10, 15, 20

50 2H SW

9:00am - Complete

Notes - Very solid day here and replete with a PR for the clean and press with the 32kg - I have never done a double before and was able to get 3 doubles with each arm, no issues at all.  That was pretty exciting.  Definitely a lot stronger and that 32kg is feeling very manageable.  Great stuff.

3/5/16 Saturday March 5, 2016 (24kg KB aerobics ladder)

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

5:00pm - 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 20kg with 3 presses and rotations, 1/1

5:15pm- Training session - KB aerobics 24kg ladder

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

KB aerobics 24kg ladder, no time limit

24kg CL 1, PR 1, FSQ 1, SN 2, set down, switch hands - 1 set
24kg CL 1, PR 1, FSQ 1, SN 3, set down, switch hands - 1 set

24kg CL 1, PR 1, FSQ 1, SN 5, set down, switch hands - 1 set

24kg CL 1, PR 1, FSQ 2, SN 1, set down, switch hands - 1 set

24kg CL 1, PR 1, FSQ 3, SN 1, set down, switch hands - 1 set

24kg CL 1, PR 1, FSQ 5, SN 1, set down, switch hands - 1 set

24kg CL 2, PR 1, FSQ 1, SN 1, set down, switch hands - 1 set

24kg CL 3, PR 1, FSQ 1, SN 1, set down, switch hands - 1 set

24kg CL 5, PR 1, FSQ 1, SN 1, set down, switch hands - 1 set

16 CL, 9 PR, 16 FSQ, 16 SN each arm

5:45pm - Complete

Notes - Great training session, greatly enjoyed this.  Had a big day including playing soccer with the kids at Greenlake.  Felt great to run around and kick the ball.  Really moving well these days. 

3/4/16 Friday March 4, 2016 (training with Kevin)

6:15am - Training with Kevin at Kettlebility

Great training day with Kevin.  Started out with some focused mobility work, doing some get-ups with the 16kg, and some various unweighted get-ups with a high bridge, crab for the thoracic spine, etc. to prepare for overhead work.  Did some 2H SW with the 24kg to get warmed up, into goblet squats.  Felt very good and strong.  Practiced some seesaw pressing with double 20kgs, then double 24kgs, working up to a set of 5.  Felt relatively easy honestly.  We then started working on some pressing with the 32kg, which felt great.  Just singles.  Also worked on a few heavy cleans with the 40kg, into a FSQ, using the off hand as a brace.  Very interesting there, a challenging movement for sure but felt good.  That 40kg wants to spill and you have to work hard to keep it in the rack.  We are going to use that in the next cycle.  Finished the day by doing a number of push presses with the 32kg, in sets of 2 or 3, including some rack holds as well at the end of each set.  Kevin decided he wants to use the push press as well in this cycle and get things to the point where the 32kg is primary the training weight for pressing, moving up from the 28kg which I have been really working hard on for the last number of cycles.  My one reaction from today is that the 32kg has never felt this manageable in my hands before - I really felt good cleaning that weight, strong in the rack, very connected to my hips, glutes etc.  The feedback from Kevin today was very positive and all around I am feeling fortunate to be on a roll, have a good coach guiding me, and just trying to get a little bit better in my daily practices towards the big goal of SFG II in Dallas in August.

7:30am - End

Finished up after training with an awesome breakfast at Portage Bay with Kevin - amazing grub and this is damn well how all Fridays should start!!

3/3/16 Thursday March 3, 2016 (24kg TGUs, 24kg SLDLs)

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- Training session - 24kg TGUs, 24kg SLDLs

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

9:15am - Complete

Notes - Excellent.  Did some mobility work on the shoulders last night and again this morning - nothing super concerning, just know I have been working them hard and the overhead position for get-ups has been just a little bit tight the last few times around, telling me I need a little extra focus on the thoracic area, lats etc.  Excited to train with Kevin tomorrow.  I think there is a shot he may want to test the 36kg press and try for the 40kg if the 36kg goes up ok.

3/2/16 Wednesday March 2, 2016 (ladder DB 20kg complex)

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

7:15am - Kettlebell warm up

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

7:30am- Training session - DB 20kg complex

2x:
20kg TGU to knee, 1/1
20kg Gsq, 5

ladder
DB 20kg CL 1, SS PR 1, FSQ 1
2, 2, 2
3, 3, 3
4, 4, 4
5, 5, 5
6, 6, 6

Total 21 reps DB 20kg CL, SS PR, FSQ

DB 20kg farmer carry

8:00am - Complete

Notes - Excellent, this was very good.  The last set with 6 reps of everything was no joke - nice time under tension.

3/1/16 Tuesday March 1, 2016 (24kg TGUs, 24kg SLDLs)

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- Training session - 24kg TGUs, 24kg SLDLs

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

9:15am - Complete

Notes - Feeling very good.  Nice day here.