5/31/16 Tuesday May 31, 2016 (16kg TGUs, 16kg SLDLs)

8:45am - belly breathing, Primal Move practice, lacrosse ball release  - 15 minutes

9:00am - Kettlebell warm up

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

quadruped shoulder rotations against the wall

9:15am- Training session - 16kg TGUs, 16kg SLDLs

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

9:30am - Complete

Notes - Light, easy, just wanted to move around.  Somewhat sore and tight in the pecs / shoulders from the heaving pressing yesterday, as I expected.  But all around, pretty good.  Need another good night's sleep and recovery.

5/30/16 Monday May 30, 2016 (32kg CL&PR ladder - PR, 44kg 2H SW)

Back from a trip to Port Townsend

5:00pm - belly breathing, lacrosse ball, Primal Move practice - 25 minutes

5:25pm - 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

5:40pm- Training session - 32kg CL&PR ladder, 44kg 2H SW

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

5x (up from 4x last week):
32kg CL&PR, 1/1, 2/2, 3/3, 4/4

50 total CL&PR each arm

5x:
44kg 2H SW, 10

50 total reps

6:40pm - Complete

Notes - Took some time away this weekend in Port Townsend with my girlfriend and her dog.  Had a great time, very relaxing, just what I needed.  Nice Memorial Day.  Got back in the late afternoon and got my training time in.  This was NO JOKE.  Holy shit.  Might have been one of the hardest training sessions I have ever experienced.  I really focused on great form on every rep, really using my glutes and pressing off of the lats.  My pressing groove has greatly improved.  If you asked me a year ago do you think I would be at this point in pressing I would say probably no way in hell.  Cleaning and pressing the 32kg 100 times in 45 minutes is no freaking joke, but that is what I accomplished today.  I am really proud of this accomplishment, it was done in a very safe and controlled manner.  Definitely really had to focus on taking rest times, which I rarely do for KB training sessions, but it was necessary to take some walks, shake things out, particularly before each ladder of 4.  In any event, really cool to accomplish this today.

5/28/16 Saturday May 28, 2016 (24kg KB circuit)

1:45pm - belly breathing, lacrosse ball, Primal Move practice - 15 minutes

2:00pm - 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

2:15pm- Training session - 24kg KB circuit

3x:
24kg TGU to kneeling, 1/1
24kg 2H SW, 20
24kg box rows, 5/5
24kg 1H SW, 10/10
24kg GSq, 10
24kg SN, 10/10

24kg 2H SW, 10

2:45pm - Complete

Notes - This was excellent.  Very solid today, felt great.  Nice to get a little bit of conditioning in on the weekends and get the heart pumping.  Snatching the 24kg has never felt this easy.

5/27/16 Friday May 27, 2016 (CL 44kg, CL&PR 36kg - PR)

6:45am - belly breathing, lacrosse ball, Primal Move practice - 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 - CL 44kg, CL&PR 36kg

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

36kg HSP, 1, x 3

44kg CL, loaded, 1/1, x 3

36kg CL&PR, 1/1, x 5 - PR

36kg 2H PR, 20

8:00am - Complete

Notes - Good day particularly noting I was able to release a lot of tension in the abductors last night by using a KB to dig into those areas.  This was a solid training session, hit another PR in terms of doing 5 singles on each side pressing the 36kg.  These were not difficult, even the last single on each side, which is a really great sign.  Pressing strength continues to move up and that's awesome.  I have really added a significant amount of muscle mass to my shoulders, traps, and arms this year.  My upper body is easily the biggest it has ever been.  I think we may back off the shoulders a little bit after this cycle from what Kevin intimated, but so far, so good.  Whenever I get back to moving up and pressing the 40kg for reps, I believe I will be ready.

5/26/16 Thursday May 26, 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

24kg full TGUs, 1/1
24kg SLDL, 3/3

7:30am - Complete

Notes - Quick.  Pretty tired after training last night, as I expected.  This was just intended to move around.  Abductors incredibly tight from all the traveling.  I used a kettlebell at night to dig into the abductors and release the tension, which really helped a lot.  That's a nice additional use of the KB that I discovered some time ago.  Thankfully this doesn't happen all the time but definitely from sitting from long periods, I can get really tight in the front of the hips, upper quads, and abductors.

5/25/16 Wednesday May 25, 2016 (DB 28kgs FSQ, 20kg SN)

Back from training in Chicago, doing this late at night

9:30pm - belly breathing, lacrosse ball, Primal Move practice - 15 minutes

9:45pm - 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 16kg with 3 presses and rotations, 1/1

10:00pm- Training session - DB 28kgs FSQ, 20kg SN

2x:
24kg TGU to windmill, 3/3
32kg GSq, 5

5x:
DB 28kgs FSQ, 5
20kg SN, 10/10

Totals 25 DB FSQ
100 SN

28kg 2H SW, 20

10:30pm - Complete

Notes - Kicked some serious ass today, which was impressive.  Was in Chicago for training, flew back, got this training session in.  Writing this on Thursday, my hips are definitely tight from all the flying but will get in some mobility work, do some swings, loosen these up.  Was a strong session last night though, finishing at 1030pm at night, unusual for me, but I got the work done.

5/23/16 Monday May 23, 2016 (32kg CL&PR ladder - PR, 40kg 2H SW)

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

6:35am - Kettlebell warm up

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

6:50am- Training session - 32kg CL&PR ladder, 40kg 2H SW

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

4x (up from 3x last week):
32kg CL&PR, 1/1, 2/2, 3/3, 4/4

40 total CL&PR each arm

5x:
40kg 2H SW, 10

50 total reps

7:45am - Complete

Notes - Great day.  This was pretty challenging, I definitely was really concentrating and taking a little extra time on the last couple of reps of each set, but maintained very good form, no failure on any rep.  Will need to try and rest the next couple of days and get some decent recovery.  I am flying to Chicago for work this evening, back Wed evening, so not ideal but that's ok.  Pretty exciting to get 4 sets of ladders to 4 for the 32kg.  Really pleased.

5/21/16 Saturday May 21, 2016 (24kg KB circuit)

1:45pm - belly breathing, lacrosse ball, Primal Move practice - 15 minutes

2:00pm - 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

2:15pm- Training session - 24kg KB circuit

3x:
24kg TGU to kneeling, 1/1
24kg 2H SW, 20
24kg box rows, 5/5
24kg 1H SW, 10/10
24kg GSq, 10
24kg SN, 10/10

24kg 2H SW, 20

2:45pm - Complete

Notes - Great training session today, this was perfect and I really enjoyed this quite a bit.  I need to improve my conditioning a bit, it's not great right now per se.  What is damn good though is my strength.  I was throwing around this 24kg like nobody's business, almost like I never have before.  What a great sign.  It's been a great run just building block after block and getting stronger.  Love snatching the kettlebell so much especially the 24kg when you are feeling strong and solid, just using great form on each rep, a pause at lockout, and each rep lots of power. Good stuff.

5/20/16 Friday May 20, 2016 (CL 44kg, CL&PR 36kg - PR)

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

7:35am - Kettlebell warm up

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

7:50am- Training session - CL 44kg, CL&PR 36kg

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

44kg HSP, 1, x 3

44kg CL, loaded, 1/1, x 3

36kg CL&PR, 1/1, x 4 - PR

36kg 2H PR, 20

8:20am - Complete

Notes - Solid day.  Well rested, starting to get over this head / chest cold.  Hit a PR in terms of reps on clean and pressing the 36kg, which was pretty cool.  Last single as good as the first.  Very pleased.

5/19/16 Thursday May 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

Break

8:30am- Training session - 24kg TGUs, 24kg SLDLs

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

8:45am - Complete

Notes - Feeling very good.  Got some good mobility work in, appt at Kinetics yesterday evening really helped open up the hips.  Back and abductors are feeling very good.  Pleased.

5/18/16 Wednesday May 18, 2016 (DB 28kgs FSQ, 20kg SN)

7:45am - belly breathing, lacrosse ball, Primal Move practice - 20 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 - DB 28kgs FSQ, 20kg SN

2x:
24kg TGU to windmill, 3/3
32kg GSq, 5

5x:
DB 28kgs FSQ, 5
20kg SN, 10/10

Totals 25 DB FSQ
100 SN

28kg 2H SW, 20

9:00am - Complete

Notes - Great day.  Moving a bit slow as I have been battling some sort of allergies / head cold which has moved to chest a bit too, so breathing is stunted.  That's tough when you are front squatting with 28s and then snatching.... lol.  With that said I have always loved this complex of front squats paired with snatches.  Heavy squats today, great reps, really feeling good with those.  Snatching with the 20kg is just so nice and easy, I really enjoy that.  

5/17/16 Tuesday May 17, 2016 (24kg TGUs, 24kg SLDLs)

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

8:45am - Kettlebell warm up

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

quadruped shoulder rotations against the wall

9:00am- Training session - 24kg TGUs, 24kg SLDLs

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

9:15am - Complete

Notes - Very good day.  Feeling recovered, rested, strong.Left abductor a bit tight, needs some attention this evening. I have an appointment with Kinetics tomorrow that will be beneficial.

5/16/16 Monday May 16, 2016 (32kg CL&PR ladder, 36kg 2H SW)

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

7:15am- Training session - 32kg CL&PR ladder, 36kg 2H SW

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

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

30 total CL&PR each arm

5x:
36kg 2H SW, 10

50 total reps

8:00am - Complete

Notes - This was an excellent day, starting back at a previous PR for 32kg CL&PR.  Very good technique today on the L side for pretty much every rep.  On the R side, I think I rushed a couple of reps and used too much momentum, but corrected this on my last several sets.  My right trap, bicep tendon, and pec have been a bit tight, and it is slightly affecting my technique on the R side.  I need to spend some additional time mobilizing these muscles and I know I will see improvement.  It's an interesting thing given that I am right-handed and that is my stronger side.  I think what occurs is that due to being stronger on that side, I can rush some of the movement and it ends up being unhelpful in the end.  On the left side, I am forced to use great technique.  This came through on Friday training with Kevin as well going for a PR press with the 40kg where I didn't hit the lift on the R side, but hit it on the L.  This is not a matter of strength at all but it is highlighting a technique / mobility issue that I need to focus on and correct. 2H SW with the 36kg were very strong and felt great.  A successful day all around and good start to a new 3 week cycle.

5/14/16 Saturday May 14, 2016 (KB circuit)

1:45pm - belly breathing, lacrosse ball, Primal Move practice - 15 minutes

2:00pm - 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

2:15pm- Training session - KB circuit

5x:
16kg TGU to windmill, 3/3
24kg box rows, 3/3
48kg DL, 5
24kg SN, 10/10

24kg 2H SW, 20

2:45pm - Complete

Notes - Very good training session.  Woke up feeling a little bit beat up.  Doing a max effort on the press takes it out of you, CNS gets a little depleted straining for that PR.  I decided to wait to train until early afternoon and by that time was feeling very ready to go.  All of the movements were strong, particularly loved snatching with the 24kg, 100 reps, last rep as strong and powerful as the first.  I noticed afterwards for several hours that my back was feeling amazing after this training session, which was pretty cool.  Now that I worked out a technique flaw weeks ago and got my feet placement much wider, I have been noticing major improvements on the ballistic lifts.  Was great to see this with the 24kg SN.

5/13/16 Friday May 13, 2016 (Training with Kevin - 40kg CL&PR - PR)

5:45am - Primal move, KB halos, arm bars

6:15am - Training with Kevin

Very good session.  We worked on some foam roll, then get-ups to the windmill with 20kgs, and then later on worked on windmills with no weight, just getting the form down.  This is a movement I need to practice more, it is going to be tested, and I am not great at it.  We did some 2H and 1H SW with the 24kg, did some goblet squats with the 24kg, just working on correct form, getting the feet placement down.  We then did some pressing, first with the 32kg, then the 36kg, my previous PR.  The 36kg went up on both sides extremely easily, with no sticking point at all on either side.  That was very cool to see.  We then tried the 40kg press.  I was surprised but didn't get it on my R side, I needed a little assistance from Kevin to get through the sticking point.  The R side is my stronger side as I am right handed.  However that side also gets tighter on the base on the neck and the biceps insertion into the shoulder, into the pec, than the left side, and it was tight morning.  I should have done more thoracic spine and lacrosse ball work to loosen it, and I would have been fine.  Frustrating but I will get it next time.  The awesome thing is that I cleaned and pressed the 40kg on the L side, my weaker side, without any issue at all and barely even hit a sticking point. That was a great, great lift.  So I can now say I am the proud owner of a 40kg press :)  This is very exciting indeed.  I remember at SFG1 in November 2014, I could not yet press the 36kg.  This awesome to see and very encouraging as I keep training for SFG2 in Dallas this August.  One final point that was interesting is that I weighed myself and I am coming in at about 215 lbs.  That is easily the heaviest I have ever been in my life.  I have put on a hell of a lot of muscle in the last year and gotten a lot stronger.  I could be a bit leaner, and I likely will put some time into that this summer, but I am moving very well and carrying this weight very well.  I am proud of the work I have put in and look forward to continuing to try and hone my craft.

7:30am - Done

5/12/16 Thursday May 12, 2016 (24kg TGUs, 24kg SLDLs)

6:30am - belly breathing, Primal Move practice, lacrosse ball release  - 30 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 full TGUs, 1/1
24kg SLDL, 3/3

7:30am - Complete

Notes - Very good day.  Feeling recovered, rested, strong.

5/11/16 Wednesday May 11, 2016 (DB 24kgs complex)

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

7:10am - Kettlebell warm up

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

7:25am- Training session - DB 24kgs complex

2x:
24kg TGU with bridge, 1/1
24kg GSQ, 5
24kg 2H SW, 10

Complex 8x:
DB 24kgs CL 3/3, PR 3/3, FSQ 3/3

24 total DB PR, CL, FSQ

DB 24kgs SW, 1, DB 24kgs SN, 2 (just trying this for feel)

24kg 2H SW, 20

7:50am - Complete

Notes - Good session today.  Enjoyed this a lot.  Had fun just trying a couple of reps on a double snatch with the 24kgs as I was feeling good.

5/10/16 Tuesday May 10, 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.

5/9/16 Monday May 9, 2016 (PR ladder, 40kg 2H SW)

6:15am - belly breathing, lacrosse ball, Primal Move practice - 45 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

7:15am- Training session - PR ladder, 40kg 2H SW

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

3x:
24kg PR, 3/3
28kg PR, 2/2
32kg PR, 1/1

18 total PR each arm

5x:
40kg 2H SW, 10

50 total reps

7:40am - Complete

Notes - A deload week, this was very nice and easy.  Did take me quite some time to warm up, was a bit tight this morning particularly right trap, but was able to work it out with some lacrosse ball focused soft tissue work.  Felt very good during the training session.  The swings with the 40kg were particularly powerful and strong. Last rep same as the first.  Good stuff.

5/7/16 Saturday May 7, 2016 (KB circuit)

9:45am - belly breathing, lacrosse ball, Primal Move practice - 15 minutes

10:00am - 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

Break

12:00pm- Training session - KB circuit

5x:
16kg TGU full, 1/1
24kg box rows, 3/3
48kg DL, 5
24kg 1H SW, 10/10

24kg 2H SW, 20

12:30pm - Complete

Notes - Great day, good way to end this cycle.  Feeling good.

5/6/16 Friday May 6, 2016 (DB 28kgs SS PR, 2H HSP 40kg)

6:25pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes

6:55pm - Kettlebell warm up

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

7:10am- Training session - DB 28kgs SS PR, 2H HSP 40kg

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

6x:
DB 28kgs SS PR, 4/4
2H HSP 40kg, 4

28kg 2H SW, 20

7:45am - Complete

Notes - Outstanding day, coming to the end of a 3-week cycle here.  Lots of progress, really, really pleased with how things have moved forward.

5/5/16 Thursday May 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 stuff.  Feeling very good today.

5/4/16 Wednesday May 4, 2016 (44kg loaded CL, DB 24kgs FSQ, 20kg SN)

8:30am - belly breathing, lacrosse ball, Primal Move practice - 35 minutes

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 - 44kg loaded CL, DB 24kgs FSQ, 20kg SN

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

32kg TGU to elbow, 1 x 3, 1 x 3

44kg loaded CL, 1/1, x 3

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

Totals 25 DB FSQ
100 SN

24kg 2H SW, 20

10:00am - Complete

Notes - Very good today.  Stronger yet with cleaning the 44kg.  Encouraging.  Good squats, double 24s are light, particularly on the clean to the rack.  That is crazy.

5/3/16 Tuesday May 3, 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.

5/2/16 Monday May 2, 2016 (32kg C&P - PR, 40kg 2H SW)

6:30am - belly breathing, lacrosse ball, Primal Move practice - 35 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 - 32kg CL&PR, 40kg 2H SW

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

32kg 2H SW, 10

5x (4x):
32kg CL&PR, 1/1, 2/2, 3/3

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

5x:
40kg 2H SW, 10

50 total reps

8:00am - Complete

Notes - Outstanding day, absolutely delighted with the clean and press results today.  Yet another PR, getting in 5 sets of ladders to 3.  Last rep on the last two sets was not easy, but I was not at failure and had a little bit left in the tank.  Getting the volume up to 30 C&Ps per arm, that is not bad.  It's a far cry from 5 sets of ladders to 5s like the ROP, but I can honestly see that as a possibility over the course of preparing for SFG2 in August if Kevin thinks that is where we should head towards.  

4/30/16 Saturday April 30, 2016 (KB circuit)

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

8:45am - 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

9:00am- Training session - KB circuit

5x:
16kg TGU full, 1/1
24kg box rows, 3/3
48kg DL, 5
24kg H2H SW, 10/10

24kg 2H SW, 10

9:30am - Complete

Notes - Writing this late Sunday.  Very solid stuff.  Right pec and trap were tight this weekend, did some lacrosse ball work this evening to try and release the muscles a bit, which helped quite a bit.  All in all, feeling good and ready to his the last week of this cycle.