4/29/16 Friday April 29, 2016 (DB 28kgs SS PR, 2H HSP 40kg)

6:10pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes

6:40pm - 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

6:55am- Training session - DB 28kgs SS PR, 2H HSP 40kg

2x:
20kg TGU to elbow, 1/1
48kg DL, 5

7x:
DB 28kgs SS PR, 3/3
2H HSP 40kg, 3

40kg 2H SW, 10

7:30am - Complete

Notes - Good training session today, very solid stuff.  I was pleased - strong presses, strong swings.  Feeling good with the second week of this block down after tomorrow's weekend session.

4/28/16 Thursday April 28, 2016 (24kg TGUs, 24kg SLDLs)

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

quadruped shoulder rotations against the wall

7:30am- Training session - 24kg TGUs, 24kg SLDLs

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

7:45am - Complete

Notes - Solid stuff.  Feeling very good today.

4/27/16 Wednesday April 27, 2016 (44kg loaded CL - PR, DB 24kgs FSQ, 20kg SN)

7:00am - belly breathing, lacrosse ball, 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 - 44kg loaded CL, DB 24kgs FSQ, 20kg SN

24kg TGU to elbow, 3/3
28kg TGU to elbow, 2/2

32kg TGU to elbow, 2/2

44kg loaded CL, 1/1, x 3 (PR)

4x (up from 3x last week):
DB 24kgs FSQ, 5
20kg SN, 10/10

Totals 20 DB FSQ
80 SN

24kg 2H SW, 20

8:00am - Complete

Notes - Awesome session today.  Personal best, never cleaned the 44kg.  That is a serious fucking bell.  Was very strong though with the cleans, I was ready for this.  Good technique on squats and snatches.  A very solid training session.

4/26/16 Tuesday April 26, 2016 (24kg TGUs, 24kg SLDLs)

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

quadruped shoulder rotations against the wall

7:30am- Training session - 24kg TGUs, 24kg SLDLs

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

7:45am - Complete

Notes - Solid stuff.  Feeling very good today.

4/25/16 Monday April 25, 2016 (32kg C&P - PR, 40kg 2H SW)

7:10am - belly breathing, lacrosse ball, Primal Move practice - 15 minutes

7:25am - Kettlebell warm up

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

7:40am- Training session - 32kg CL&PR, 40kg 2H SW

2x:
20kg TGU with bridge, 1/1
48kg DL, 5

24kg 2H SW, 10

4x:
32kg CL&PR, 1/1, 2/2, 3/3

24 total CL&PR each arm 32kg (PR)

5x:
40kg 2H SW, 10

50 total reps

8:15am - Complete

Notes - Wow, outstanding session.  A personal record for clean and pressing the 32kg, getting 4 sets of ladders to 3 reps.  Felt great.  This is really exciting.

4/23/16 Saturday April 23, 2016 (KB circuit)

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

11:15am - Kettlebell warm up

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

11:30am- Training session - KB circuit

5x:
16kg TGU full, 1/1
24kg box rows, 3/3
48kg DL, 5
24kg 2H SW, 20

12:45pm - Complete

Notes - Writing this on Sunday.  Felt absolutely great on Saturday.  Took my son out to breakfast, then we played baseball for 90 minutes.  After this we hopped in the car and went to see Star Wars the Force Awakens in 3D.  Then we did more "guy stuff" the rest of the day.  It was an awesome day:)

4/22/16 Friday April 22, 2016 (DB 28kgs SS PR, 2H HSP 40kg)

Back from Spokane

5:40pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes

6:10pm - 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

6:25pm- Training session - DB 28kgs SS PR, 2H HSP 40kg

2x:
20kg TGU to elbow, 1/1
48kg DL, 5

8x:
DB 28kgs SS PR, 2/2
2H HSP 40kg, 2

28kg 2H SW, 20

7:00pm - Complete

Notes - Got this done in the late evening after flying back from Spokane today.  Running on extremely little sleep, and tired, but honestly I really focused in and this went extremely well.  I really feel like I am just adding one block on top of the other, really building things up slowly and steadily.  Even in far less than optimal training conditions, I can still hone in, use good technique, and move heavy weight.  Very nice to see double 28s moving around quickly and powerfully.

4/21/16 Thursday April 21, 2016 (24kg TGUs, 24kg SLDLs)

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

quadruped shoulder rotations against the wall

7:30am- Training session - 24kg TGUs, 24kg SLDLs

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

7:45am - Complete

Notes - Writing this on Friday.  Felt pretty good Thursday morning, did this before getting off to Spokane for work.  Nice and easy.

4/20/16 Wednesday April 20, 2016 (40kg loaded CL, DB 24kgs FSQ, 20kg SN)

8:00am - belly breathing, lacrosse ball, 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 - 40kg loaded CL, DB 24kgs FSQ, 20kg SN

24kg TGU to elbow, 3/3
28kg TGU to elbow, 2/2

32kg TGU to elbow, 1/1

3x:
DB 24kgs FSQ, 5
20kg SN, 10/10

Totals 15 DB FSQ
60 SN

9:30am - Complete

Notes - Good session today.  Pretty solid on all lifts.  Tired waking up, I have been running it extremely hot lately.  New York last week, had to fly to Spokane and back yesterday, and have to fly again to Spokane tomorrow, back Friday.  Need some rest.

4/19/16 Tuesday April 19, 2016 (24kg TGUs, 24kg SLDLs)

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

quadruped shoulder rotations against the wall

7:30am- Training session - 24kg TGUs, 24kg SLDLs

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

7:45am - Complete

Notes - Solid.  Good recovery from the pressing work yesterday.  Good sign.

4/18/16 Monday April 18, 2016 (32kg C&P, 40kg 2H SW)

6:00am - belly breathing, lacrosse ball, Primal Move practice - 40 minutes

6:40am - 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

6:55am- Training session - 32kg CL&PR, 40kg 2H SW

2x:
20kg TGU with bridge, 1/1
48kg DL, 5

24kg 2H SW, 10

3x:
32kg CL&PR, 1/1, 2/2, 3/3

18 total CL&PR each arm 32kg

5x:
40kg 2H SW, 10

50 total reps

7:30am - Complete

Notes - Very good session today.  Solid, solid pressing, really strong.  The 32kg is a bell I can really control at this point,which feels great.  Heavy swings after pressing balanced things out nicely.  Good to get up early this morning as well - trying to improve on that, getting started earlier each morning and dialing back into my previous routine where I was getting started before 6am.

4/16/16 Saturday April 16, 2016 (24kg swing practice)

9:00am - belly breathing, lacrosse ball, Primal Move practice - 15 minutes

9:15am - Kettlebell warm up

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

9:30am- Training session - 24kg swing practice

24kg 2H SW, 10
24kg H2H SW, 10/10
24kg 2H SW, 10
24kg H2H SW, 10/10
24kg 2H SW, 10
24kg H2H SW, 10/10
24kg 2H SW, 10

100 swings

9;45am - Complete

Notes - Getting around to writing this log post on Monday.  Felt good here.  Got this done before heading out for the day with the kids and girlfriend to the Tulip festival up north.  Felt really good all day.

4/15/16 Friday April 15, 2016 (Training with Kevin)

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

7:45am - Kettlebell warm up

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

Break

8:30am - Training with Kevin

Shocked but the last time Kevin and I were able to train together was March 4 - over a month.  That's the way schedules have lined up.  Things are back on track and that showed up today in a good way.  We started out with some foam roll for tight quads, moved to practicing some get-ups, first 24kg, then 32kg, just roll to elbow.  I struggled with the roll to elbow today as we discovered a technique flaw, moving my shoulder on the roll, which is not good.  I was not pulling with the off arm, and missed the lift a few times which never happens.  Not a strength issue, but technique needs improvement.  I will work on this.  I need a better connection between the shoulders and hips and that is what the movement trains / reinforces.  We moved on to some 2H SW, 1H SW, H2H SW with the 24kg to get warmed up.  Played around with foot placement for swings and presses, just reinforced some principles there which was good (wider for ballistics, narrower for presses).  Did some C&P with the 32kg, singles and doubles, Kevin really liked how the press looked.  Did some SS PR with DB 28kgs, Kevin liked what he saw there, going to put that into training.  Did some HSP with the 40kg, that will also be incorporated into training.  Moved on then to practicing the Windmill movement, no bell, that is going to be incorporated into training as I will be tested on it at SFG2 in Dallas.

Finished the day with a training session, about 20 minutes or so, of 10 sets of DB 28kgs SS PR, 3/3, followed by HSP 40kg, x3.  Very, very solid.  A great day and good to be back from NYC.

4/13/16 Wednesday April 13, 2016 (20kg KB aerobics)

In New York City for work

24hr fitness on 53rd and Lex

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

7:15am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1, x 2
Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:30am- Training session - 20kg KB aerobics

2x:
Hip flexor stretch
20kg TGU with bridge, 1/1
20kg GSq, 5
20kg 2H SW, 10

20 minutes - KB aerobics
20kg 1H SW 5, SN 5, PR 5, set down, switch hands - 1 set

8 sets

20kg 2H SW, 20

8:00am - Complete

Notes - Very solid.  A challenging session to be snatching right into pressing.  No joke on the shoulders, at the end I was definitely gassed and sweating my ass off.  Really delighted I was able to get this done in NYC.

4/12/16 Tuesday April 12, 2016 (20kg TGUs, 20kg SLDLs)

In New York City

24hr fitness

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

7:15am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 18kg, 1+1, x 2
Crooked Arm bar 18kg with 3 presses and rotations, 1/1

quadruped shoulder rotations against the wall

7:30am- Training session - 20kg TGUs, 20kg SLDLs

2x:
20kg full TGUs, 1/1
20kg SLDL, 5/5

7:45am - Complete

Notes - Feeling good all things being equal.  Stressful week at work in NYC. Going for a long walk tonight on the streets of NYC, should feel good.

4/11/16 Monday April 11, 2016 (20kg KB aerobics, 14kgs DB SN)

In New York City for work

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

7:45am - Break

24hr fitness on 53rd and Lex

7:45pm - Kettlebell warm up

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

8:00pm- Training session - 20kg KB aerobics, 14kgs DB SN

2x:
Hip flexor stretch
20kg TGU with bridge, 1/1
20kg GSq, 5

20kg 2H SW, 10

20 minutes - KB aerobics
20kg 1H SW 5, SN 5, FSQ 5, set down, switch hands - 1 set

8 sets

14kg DB SN, 8, x 2 (that was fun)

Crawling

8:45pm - Complete

Notes - Training in NYC, found a 24hr fitness close by.  Would you believe the heaviest bell was just 20kg?  Wow. I do not miss the big box gyms.  How terrible they are.  I grabbed a couple of KBs and just found a quiet corner where I proceeded to work up a total sweat doing KB aerobics.  Man, the KB is an amazing tool.  Just so, so, so grateful that I was taught KBs by Ross Meyer and then Kevin has taken it to the next level.  I threw in some DB snatches at the end for fun when I found matching 14kg bells.  Pretty light rankly but even so those are tough and your heart rate starts going up immediately.  All in all, that felt really great and it was nice to work out some of the malaise of traveling, time zone changes, etc.

4/9/16 Saturday April 9, 2016 (KB posterior chain work)

3:20pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes

3:50pm - 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

4:05pm- Training session - KB posterior chain work

3x:
24kg TGU to palm, 3/3
24kg box row, 5/5
48kg DL, 5
40kg HSP, 3
28kg 1H SW, 6/6

4:35pm - Complete

Notes - Very solid work today, honestly I felt great.  Warm sunshine, did this in my backyard in the afternoon while the kids watched a little movie.  Life is pretty good.  Headed to NYC for work early tomorrow morning, coming back late PM Thursday.  Going to see if I can get access to some KBs while I am there,  If I don't, I will figure out something else including body weight work and I think some pretty long walks in the mornings or evenings since I am staying right in Manhattan.  Should be interesting, always is back there.

4/8/16 Friday April 8, 2016 (32kg CL&PR - PR, 32kg 2H SW 12 mins)

7:45am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes

8:15am - Kettlebell warm up

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

8:30am- Training session - 32kg CL&PR - PR, 32kg 2H SW 12 mins

2x:
16kg TGU with bridge, 1/1
48kg DL, 5
24kg PR, 3/3

24kg 2H SW, 10

3x:
32kg CL&PR, 1/1, 2/2, 3/3

18 total CL&PR each arm 32kg

12 mins of 2H SW:
32kg 2H SW, 10, on the minute

120 total reps

9:05am - Complete

Notes - Felt great today.  PR with the 32kg clean and press - never done triples.  That was awesome, and not to the max - I had more reps in the tank.  Great sign.  Really happy with this training week.

4/7/16 Thursday April 7, 2016 (24kg TGUs, 24kg SLDLs)

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

Break

11:15am - Kettlebell warm up

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

quadruped shoulder rotations against the wall

11:30am- Training session - 24kg TGUs, 24kg SLDLs

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

11:45am - Complete

Notes - Feeling extremely good today.  Good sign as I went a little hard on those 24kg snatches yesterday. Very pleased.

4/6/16 Wednesday April 6, 2016 (32kg CL&PR, 24kg SN 8 mins)

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

7:45am - 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

8:00am- Training session - 32kg CL&PR, 24kg SN 8 mins

2x:
20kg TGU with bridge, 1/1
24kg GSq, 5
24kg PR, 3/3

24kg 2H SW, 10

5x:
32kg CL&PR, 1/1

5 total CL&PR each arm 32kg

8 mins of snatching:
24kg SN, 6/6, on the minute, last minute 8/8

100 total reps

24kg 2H SW, 10

8:35am - Complete

Notes - Went to bed extremely late last night, not much rest at all.  I knew this was going to be a little tough.  But I fucking crushed this training session.  Really, really excited about the snatches.  Using the vertical jump to get the feet and hips in the right position, I had a lot of power here.  Really exciting.  Pressing that 32kg is starting to feel like no big deal (well at least for singles haha).  I need some great recovery the next 48 hours.  I have an appointment at Kinetics this afternoon and that will be good.  Excited to feel like I have achieved a decent course correction here with Kevin's advice on the stance.

4/5/16 Tuesday April 5, 2016 (24kg TGUs, 24kg SLDLs)

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

quadruped shoulder rotations against the wall

7:30am- Training session - 24kg TGUs, 24kg SLDLs

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

7:45am - Complete

Notes - Solid.  Good recovery from the pressing work yesterday.  Good sign.

4/4/16 Monday April 4, 2016 (32kg CL&PR, 28kg 2H SW)

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

8:00am - 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

8:15am- Training session - 32kg CL&PR, 28kg 2H SW

2x:
16kg TGU with bridge, 1/1
48kg DL, 5
24kg PR, 3/3

24kg PR, 3/3

3x:
32kg CL&PR, 1/1, 2/2

9 total CL&PR each arm 32kg

10 mins:
28kg 2H SW, 10, on the minute

100 2H SW

9:00am - Complete

Notes - Solid day. Got good rest, feeling pretty refreshed.  Going to try and get a good week in here before I have to be in NYC next week and training could get interrupted.

4/2/16 Saturday April 2, 2016 (24kg KB aerobics)

In Spokane

8:20am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes

8:50am - 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

9:05am- Training session - 24kg KB aerobics

24kg TGU with bridge, 1/1
24kg GSq, 5

3x:
24kg CL, PR, FSQ, SN, 1, 2, 3

18 CL, 18 PR, 18 FSQ, 18 SN

Rocking

9:40am - Complete

Notes - Feeling much better today.  Both the inner thighs as well as low back.  Slept really well, felt energized this morning.  All the movements felt good, I continued to use the standing vertical jump test for proper feet placement.  Surprised how much wider the stance is compared to what I have been using.  I really did get too narrow recently and it clearly was impacting the adductors and the low back.  Going for a nice walk in Spokane and then into the car back to Seattle.

4/1/16 Friday April 1, 2016 (24kg 2H SW, CL&PR)

In Spokane

8:00am - belly breathing, lacrosse ball and KB handle 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 2H SW, CL&PR

24kg TGU with bridge, 1/1
24kg GSq, 5

5x:
24kg 2H SW, 10
24kg CL&PR, 5/5

24kg 2H SW, 18

9:20am - Complete

Notes - This was an improvement today.  Got some tips from Kevin to use a standing vertical jump before doing any swings or other movements, so that my feet would land in the optimal position and I could use that then for swings, cleans, presses etc.  What I found by doing this is that my feet were definitely landing much wider than the stance I had been using lately, and my toes were pointed out a bit more as well.  What possibly was occurring is that the narrower stance was putting pressure on my inner thigh muscles, leading to some of the discomfort I have been feeling in the inner thighs and low left back area.  This was clearly headed in a positive direction as the swings, cleans and presses had way more power today, just felt better.  Tight in the low left back area still as I write this during the evening, but I will keep working on things.  I have a deep tissue massage on Sunday after getting back to Seattle, and also have a Kinetics appointment on Wednesday.  I think those things will also help.