7/30/16 Saturday July 30, 2016 (TGUs, DB SW / SN 20kgs, SN 24kg)

1:15pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes

1:45pm - 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

2:00pm- Training session - TGUs, DB SW / SN, SN

24kg TGU, 1/1
20kg BU PR, 1/1
28kg TGU, 1/1
20kg BU PR, 1/1
32kg TGU, 1/1
20kg BU PR, 1/1

5x:
DB 20kgs SW 3, DB SN 3

24kg SN, 10/10, x 5 (short rest between each set)
100 SN

24kg 2H SW, 20

2:45pm - Complete

Notes - Much improved day.  Had a massage yesterday afternoon, focusing on opening up my L hip, psoas which was very tight to the touch.  Really helped a lot.  Spent an hour last night laying on my back doing the supine groin stretch and calf stretches on the stairs, these are exercises from Pain Free that have helped me before when I have had pelvic / abductor / hip issues.  Woke up noticeably feeling better, back looser.  It's interesting as I feel the strain on the L side, yet when I do these exercises, it is the R side that is tight and ends up relaxing.  I have no doubt there is pull cross body on the R that is impacting the L, that's why you don't just treat the area, but look for patterns.  Double stance with wide legs didn't feel great per se, but not terrible either.  Felt more comfortable with the normal hinge stance on the snatches, which were very strong despite very hot conditions outside in the sun.  I was sweating up a storm.  Good for a bit of heat conditioning the last week or so before I go to Dallas where it will for sure be very hot.

7/29/16 Friday July 29, 2016 (TGUs, PR, PPR, jerks, 2H SW)

7:45am - belly breathing, lacrosse ball, Primal Move practice - 45 minutes (some extra mobility work, moving slow, mentally not there)

8:30am - Kettlebell warm up

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

8:45am- Training session - TGUs, PR, PPR, jerks, 2H SW

12kg BU TGU, 1/1
24kg TGU, 1/1
20kg BU PR, 1/1
32kg TGU, 1/1
20kg BU PR, 1/1

28kg PR, 3/3
32kg PR, 2/2
36kg PR, 1/1
40kg PR, 1 L, failed on the R (lost my shit at that point)

Couple more tries after some rest at 40kg PR on the R, did not get it

40kg PPR, 3/3, x 3
40kg jerk, 3/3, x 2, 1/1 (done)

48kg 2H SW, 10
100 swings

9:45am - Complete

Notes - Not the best day.  Overslept, missed my training date with Kevin, basically started off on the right foot and it didn't get all that much better from there.  Slow moving during the warm up.  Started to get going with the get-ups, and pressed up to the 36kg were feeling ok.  40kg went right up on the L, barely stopped at the sticking point.  On the R, clean was slightly off, I think it threw me off.  Bell went up better than it has before, but got to the sticking point and I could not press through it.  I believe my shoulder is moving up as opposed to glutes locking down and the lats locking down to press from that position on the R side.  This is clearly a technique issue and I am just beyond frustrated.  I tried to come back and try and again but it was not going to go.  At that point I got frustrated some more and just decided it probably made sense to try and work with the 40kg for some push presses and then jerks, to continue to get the body used to having 40kg overhead at least.  That all went pretty well, though right now as I write this, again my left lower oblique, hip, outer lower back do not feel all that great - same pattern.  I have a massage this afternoon, a down week next week, Kinetics appt and then off to Dallas.  It's fairly obvious to me that I have hit a peak here and need to back down. Going to go for a walk this afternoon and try and collect my thoughts as I am not feeling positive at the moment.

7/28/16 Thursday July 28, 2016 (24kg TGU, SLDL)

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 24g with 3 presses and rotations, 1/1

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

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

7:40am - Complete

Notes - Good day.  Feeling much better than earlier in the week.  My son's 7th birthday, got him a Lego star wars Millennium Falcon and he was pumped!!

7/27/16 Wednesday July 27, 2016 (TGUs, CL, jerk, PPR, SN)

6:45am - belly breathing, lacrosse ball, Primal Move practice - 40 minutes (some extra mobility work on the hamstrings in particular)

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 - TGUs, loaded CL, jerks, PPR, SN

12kg BU TGU, 1/1
24kg TGU, 1/1
20kg BU PR, 1/1
32kg TGU, 1/1
20kg BU PR, 1/1

40kg loaded CL, 1/1
24kg jerk, 5/5
44kg loaded CL, 1/1
24kg jerk, 5/5
48kg loaded CL, 1/1
24kg jerk, 5/5

36kg PPR, 3/3
24kg SN, 10/10
40kg PPR, 3/3 (PR)
24kg SN, 10/10
44kg PPR, 1/1, x 2 (PR)
24kg SN, 10/10

24kg 2H SW, 5

8:20am - Complete

Notes - I have to say I was really, really pleased with this training session after thinking about it at the end of the day.  I struggled a bit the last few days, body not feeling good, really had been tweaked up a bit maybe from introducing too many new movements, or maybe struggling with some technique issues I am not even away of with a couple of lifts (doubles in the SN, PPR, jerks maybe) or the windmill.  I think the windmill may be my damn nemesis.  I wish I could figure it out.  Anyway I spent the last several days hammering the shit out of my abductors with the handle of a kettlebell and generally just trying to stretch out and limber of the hamstrings, and it seems to have helped.  This training session today was excellent and I even enjoyed some PRs with the push press, getting a triple with the 40kg, and then singles with the 44kg.  I had never had 44kg over my head before, so that in and of itself was awesome.  That weight was very challenging to control on the drop, but then again I had never done that before, so of course it was.  Also I have to say the snatching was extremely strong, great snatches, felt extremely powerful and comfortable.  That is a good sign.  Snatching has been having the seemingly positive impact of opening up my back lately and it seemed to do that this morning as well, which is great.

7/26/16 Tuesday July 26, 2016 (24kg TGU, SLDL)

7:45am - belly breathing, Primal Move practice, lacrosse ball release  - 15 minutes

8:00am - 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 24g with 3 presses and rotations, 1/1

8:15am- Training session - 24kg TGUs, 24kg SLDLs

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

8:20am - Complete

Notes - Good day.  Trying to feel better from being super tight in the abductors, hamstrings, obliques from Monday, and definitely feeling a lot better after blasting those areas with the handle of a kettlebell last night.

7/25/16 Monday July 25, 2016 (DB 32kgs FSQ, SS PR 32kgs - PR, 48kg 2H SW)

6:15am - belly breathing, lacrosse ball, Primal Move practice - 60 minutes (not doing very well - lots of mobilizing for the abductor, obliques, lot of lacrosse ball work).

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 - Break

10:00am- Training session - DB 32kgs FSQ, SS PR, 48kg 2H SW

12kg BU TGU, 1/1

2x:
24kg TGU, 1/1
20kg BU PR, 1/1
32kg TGU, 1/1
20kg BU PR, 1/1

5x (PR):
DB 32kg FSQ, 4
SS PR 32kgs, 4/4

48kg 2H SW, 10, x 5
50 swings (was supposed to do 10 sets, cut to 5)

11:15am - Complete

Notes - Not quite sure what to make of the last couple of days events.  I woke up on Sunday morning feeling pretty tight in my left oblique / low left back / hip. A pattern from the past, which was brought on my very tight abductors.  Low and behold, they are super tight, as are my hamstrings.  I worked them yesterday but again today this morning for at least an hour with other mobility work.  I think it could have been the introduction of some new movements on Friday - the double snatch and jerk?  I have had issues with the double jerk before.  Maybe heavy 1H SW test on Saturday with the 32kg?  Windmills maybe? It's hard to say.  But my body is barking a bit.  I also could probably use better overall recovery.  It's been a long road prepping for SFG2 and perhaps this is my body just talking back a bit from the accumulated volume.  I was judicious today during training, focused on technique, tried to be extremely controlled.  Wouldn't you know the seesaw press and squats felt fine, and I got a PR too, 5 sets of 4s.  What the hell.  I was running short on time and didn't want to over push things so I did 5 controlled sets of 2H swing with the 48kg, and said that's it, time to live to train another day.  I am going to work the recovery hard in the next 48 hrs, particularly tried to get to these abductors and hamstrings.

7/23/16 Saturday July 22, 2016 (32/26kg PR, 32kg 1H SW)

1:15pm - belly breathing, lacrosse ball, Primal Move practice - 15 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 16kg with 3 presses and rotations, 1/1

1:45pm- Training session - 32/36kg PR, 32kg 1H SW

12kg BU TGU, 1/1
12kg Windmill, 2/2
24kg TGU, 1/1
12kg Windmill, 2/2
32kg TGU, 1/1
12kg Windmill, 2/2

5x:
32kg PR, 2/2
36kg PR, 1/1

32kg 1H SW, 10/10, x 5, on the minute 5 minutes
100 swings

2:35pm - Complete

Notes - Very good day.  I definitely noticed a difference on my presses today, it really struck me on the 32kg in particular how there was a complete lack of a sticking point, I was really driving that bell up.  Probably the strongest presses I have ever had with the 32kg.  I am not quite sure what to say, it is possible that warm up with the windmill was helping me open a bit in the thoracic area. Or I am just getting better with the 32kg.  36kg presses were very solid.  Just good reps all around.  Best part of the day was getting the 100 swings in under 5 minutes (just barely) with the 32kg.  That is the Simple standard from Simple and Sinister, so it's good to know I have that in my back pocket.  It's a decent accomplishment to be able to swing the 32kg with power 100 times in 5 minutes, noting this was after some decently heavy pressing.  Nice.

7/22/16 Friday July 22, 2016 (training with Kevin)

6:20am - Training with Kevin

Did some foam rolling, arm bar series to warm up a bit.

Did some bottoms up TGUs, normal TGUs to start.  16kg, 24kg, then into 32kg.  Worked on locking out the elbow, my normal area of needed focus.  Also Kevin pointed out that I was lifting my heel on the forward leg at times where that could cause an issue for testing day at SFGII, so that is something I will be focused on.

We worked on the windmill series, weighted and unweighted, to continue practicing the movement and get more accustomed to it.  We learned that if I do not try and keep my right leg straight, but give it a little bend, with the bell in the right hand, things go much, much better on that side, I get better depth, and less tightening of the abductor on the left leg.  That was a good find, and one that should help me as I practice this before SFGII.

We worked some 1H SW with the 32kg, looked good, a reminder to make sure I keep my arm totally straight, no bend.

We then practiced some double snatches with the 20kgs, and then some double push presses with the 20kgs.  Those were feeling good, both movements will be tested at SFGII.  We then did a few sets of jerks with the 20kgs.  Kevin was very pleased with what he saw, and so was I.  Some technique find in the jerk, to clean the bells and keep them connected in the rack like a double front squat, as opposed to push press in the rack (arms wider).  My jerk technique and drive to lockout immediately improved with that tweak.

Finished the day with 5 sets of 5 on the double snatch with the 20kgs.  Great movement, very athletic, you really need to drive extremely hard with the hips.

We are going to slow it down a bit, continue to keep pressing, but probably dialing back on overall volume, and working in some conditioning leading up to SFGII in Dallas August 6-7.  I am getting excited now!

7:55am - Done

7/21/16 Thursday July 21, 2016 (24kg TGU, SLDL)

7:45am - belly breathing, Primal Move practice, lacrosse ball release  - 15 minutes

8:00am - 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 24g with 3 presses and rotations, 1/1

8:15am- Training session - 24kg TGUs, 24kg SLDLs

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

8:20am - Complete

Notes - Good day, uneventful.  Been going very light on off days, definitely need the recovery time from the hard training.

7/20/16 Wednesday July 20, 2016 (DB 32kgs FSQ, SS PR 32kgs - PRs, 32kg 1H SW)

Back from being in Spokane

12:30pm - belly breathing, lacrosse ball, Primal Move practice - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

1:15pm- Training session - DB 32kgs FSQ, SS PR, 32kg 1H SW

16kg BU TGU, 1/1 (fail on the R side, then got it)
40kg GSq, 5
24kg TGU, 1/1
44kg GSq, 4 (best ever with this bell)
32kg TGU, 1/1
48kg GSq, 1/1 (best ever with this bell)

4x:
DB 32kg FSQ, 4 (PR)
SS PR 32kgs, 4/4 (PR)

32kg 1H SW, 5/5, x 10
100 swings

2:00pm - Complete

Notes - Was in Spokane yesterday afternoon and this morning, came back and hit this mid day.  Wow, this was very strong.  Personal records on front squatting the double 32s and seesawing pressing them as well.  4 sets of 4 reps, each lift.  I had to grind out the last presses in the last two sets, but stayed with very good form and got the reps.  This was pretty close to a max on the last set, last reps, for sure, but really delighted to get a strong grind in and finish these lifts. 1H swinging the 32kg it felt like a 24!!!! Unreal.  Love it.

7/19/16 Tuesday July 19, 2016 (24kg TGU, SLDL)

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 24g with 3 presses and rotations, 1/1

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

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

7:20am - Complete

Notes - Good day, uneventful.

7/18/16 Monday July 18, 2016 (36kg CL&PR, 48kg 2H SW)

6:30am - belly breathing, lacrosse ball, Primal Move practice - 45 minutes (extra mobility time, lacrosse ball)

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 - 36kg CL&PR, 48kg 2H SW

2x:
24kg TGU, 1/1
48kg DL, 5
20kg BU PR, 1/1
20kg windmill, 1/1

40kg loaded CL, 1/1
44kg HSP, 1, x 3
44kg loaded CL, 1/1

4x:
36kg CL&PR, 1/1, 2/2

12 presses per arm

48kg 2H SW, 10, x 5

50 2H SW

8:15am - Complete

Notes - Tough sledding this morning, felt a little  bit like I was hanging on trying to survive this one:)  Took me some time to warm up, didn't feel energized like I was hoping this morning.  Did get in some good work, I felt like 4 sets of clean and pressing the 36 kg for 1/1, 2/2 was pretty solid.  Got in some heavy swings with the 48kg.  As I write this my right oblique and hip are tight, need to stretch out and mobilize this evening.

7/15/16 Saturday July 15, 2016 (KB circuit)

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

2:30pm- Training session - KB circuit

2x:
12kg BU TGU, 1/1
12kg BU Windmill, 1/1

24kg 2H SW, 10
32kg 2H SW, 10

Circuit, 3x:

32kg TGU, 1/1
32kg 1H SW, 5/5
32kg CL&PR, 3/3
32kg 1H SW, 5/5
48kg GSq, 3
32kg 1H SW, 5/5
24kg SN, 10/10

Good volume here overall

24kg 2H SW, 10

3:15pm - Complete

Notes - Solid day, did this in the afternoon, it was quite hot outside, I was sweating a ton (did this out in the sun, because of the get-ups, kind of wish I had done this under the canopy but oh well.  Had to take breaks, this was pretty tough in terms of the conditioning element.  Real solid movements overall though I am not particularly comfortable doing goblet squats with the 48kg.  Getting that bell off the ground is difficult.  Overall though, felt very good, very pleased, lot of time with the 32kg.  Really noticing body composition changes lately.  Traps have just absolutely blown up, insane.  That's been a real nice side benefit without really focusing on that, just really trying to hone in on the training.  I think I have really noticed once I passed that threshold to be using the 32kg all the time for a lot of stuff, things really started to accelerate with the muscle growth.

7/15/16 Friday July 14, 2016 (30 minutes KB aerobics 32kg)

6:50am - belly breathing, lacrosse ball, Primal Move practice - 15 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 - 30 mins KB aerobics 32kg

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

32kg 2H SW, 10

30 minutes KB aerobics 32kg:

32kg SW 2, CL 2, Push PR 2, set down, switch hands

Didn't really count reps/sets, just want a smooth and consistent pace.  I would guess 12-15 sets

32kg 2H SW, 10

8:00am - Complete

Notes - Kevin was sick this morning so we had to postpone a training session.  He suggested KB aerobics, so I just decided to go with a 32kg session and see what that was like.  How cool to be able to flip the 32kg around for 30 minutes.  That is a decent load moved overall for sure.  I want with swings, cleans, and push presses, for doubles, for each set.  Decided on the push press as I have been practicing it lately and knew that would get me a decent number of overhead lifts without the grind of pressing the bells each time, and keeping this to more of a ballastic workout.  As a result decided to leave out squats as well, just swings, cleans, and push press.  I really enjoy these KB aerobics sessions, you can mix and match and it's excellent.  I also have to say I have really enjoyed all the single bell work the last 6 months.  I would say now I prefer single bell work over doubles in pretty much every movement except front squats, which I do not love with a single bell but are great with two.  I definitely prefer the seesaw over double presses, my body responds much better, does not respond well to double presses for some reason. Now double snatches on the other hand..... well I would have to actually practice those to know!  In due course.

7/14/16 Thursday July 14, 2016 (24kg TGU, SLDL)

6:30am - belly breathing, Primal Move practice, lacrosse ball release  - 20 minutes

6:50am - 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 24g with 3 presses and rotations, 1/1

7:05am- Training session - 24kg TGUs, 24kg SLDLs

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

7:10am - Complete

Notes - Good day, uneventful.

7/13/16 Wednesday July 13, 2016 (TGUs, 20 min laddered single bell chain)

6:15am - belly breathing, lacrosse ball, Primal Move practice - 30 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 - TGUs, 20 min laddered single bell chain

24kg TGU, 1/1
28kg TGU, 1/1
32kg TGU, 1/1

40kg GSq, 5
44kg GSq, 3
48kg GSq, 2

20 minutes laddered single bell chain:

32kg SW + 1 CL + 1 Push PR x 1 rep each x 3, set down, switch hand
36kg SW + 1 CL + 1 Push PR x 1 rep each x 3, set down, switch hand

40kg SW + 1 CL + 1 Push PR x 1 rep each, set down, switch hand, x 3

Total sets - 2
32kg - 6 reps of each on each hand
36kg - 6 reps of each on each hand
40kg - 6 reps of each on each hand

32kg 2H SW, 10

7:45am - Complete

4:30pm - Kinetics appt 1 hr

Notes - Wow, this was a very interesting training session.  It didn't totally hit me until I am writing this evening.  I was able to get the 40kg bell up over my head in a strong lockout position for 6 reps on each side today.  Yes, I did singles with that bell for the chain, not triples, without setting the bell down but who cares (I had a sense after doing the 36kg that I needed to go with singles on the 40kg - very good decision).  I don't think I have every swung the 40kg with one hand (just loaded cleans), had not push pressed that bell, and have only pressed it overhead with my left hand (max press), not done it on the right side yet.  So this was frankly awesome and it didn't even really hit me during the training session because I was wishing I could have followed the protocol and not done singles.  The other thing that really hit me - that 32kg seriously felt like a 24kg.  I am not kidding.  That is unbelievable to me.  I honestly felt like I could have gone and gone and gone with that 32kg. Fucking amazing.  So grateful for all the progress this year.  Also got in an appointment at Kinetics today, really stepping up the recovery time, I have 3 massages and another appt with Kinetics scheduled prior to leaving for SFG2 for August 6.  Going to make sure I am primed up.

7/11/16 Monday July 11, 2016 (loaded cleans - PR, 36kg PR, 28kg 1H SW)

7:00am - belly breathing, lacrosse ball, Primal Move practice - 60 minutes (significant extra time mobilizing, lacrosse ball work - traps, shoulders, triceps, forearms)

8:00am - 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

8:15am- Training session - loaded cleans, 36kg PR, 28kg 1H SW

2x:
BU TGU, 12kg, 1/1
48kg DL, 5
BU Windmill, 12kg, 2/2
BU PR, 20kg, 1/1

40kg HSP, 1, x 3

2x:
40kg loaded CL, 1/1
44kg loaded CL, 1/1
48kg loaded CL, 1/1 (PR - had not done this before)

36kg PR, 1/1, x 5

10 36kg presses

3x:
28kg 1H SW, 5/5

50 total swings

9:00am - Complete

Notes - Very interesting day.  Took a lot of time to warm up, there was some delayed DOMs from hard training on Friday and Saturday that caught up to me this morning.  Main spots are right pec, bicep, elbow (believe the main source is pec).  I did a lot of mobilizing and lacrosse ball work, it helped a lot and got me ready to go.  I think I just need to get a bit more soft tissue work done - I have been training hard and just need to focus on recovery equally leading up to Dallas SFG2.  After I got going, great training session, and I was particularly excited about the loaded cleans.  Set a PR by cleaning the Beast.  I have to clean the damn thing before I am ever going to press, so this is a start.  The cleans were strong.  I was pushing my feet into the floor, firing the lats, and loading the glutes.  Really got a lot tighter - this is good.  I carried over the same focus to pressing the 36kg and got some very strong presses in.  Finishing with 1H SW with the 28kg was almost like a walk in the park:)

7/9/16 Saturday July 9, 2016 (32kg PR, DB 32kgs FSQ - PR)

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

9:45am- Training session - 32kg PR, DB 32kgs FSQ

3x:
BU TGU, 12kg, 1/1
40kg GSq, 5 (bell up 44kg, 48kg for set 2, 3)
BU PR, 20kg, 1/1

32kg PR, 4/4
DB 32kgs FSQ, 4 (realized I needed to drop to sets of 3)

4x:
32kg PR, 3/3
DB 32kgs FSQ, 3

16 total reps each arm 32kg military PR
16 total reps DB 32kgs FSQ (think that was a PR)

48kg 2H SW, 10, x 3 (supposed to do 5 sets but ran out of time)

10:30am - Complete

Notes - Interesting day, and makes me feel better about where I am at in training overall after being slightly dissapointed yesterday after not being able to press the 40kg on my R side (again).  To be able to pass the SFG snatch test with 100 reps with the 24kg in 5 minutes and then the next day be military pressing the 32kg for sets of 3 or 4, and then be double front squatting two 32s in a very controlled and solid fashion, I have to be grateful for where I am at.  Yes my conditioning could be better.  I have put on a lot of size this year, honestly a lot of muscle, and my conditioning has suffered a bit. But it's still pretty damn good.  On the other hand, I'd like to be able to say I am already able to press the beast 48kg which is my 1/2 bodyweight press, therefore know I will go into the SFG2 weekend and pass that test.  But that is not the case.  On a great day right now I could press the 44kg with my left, and the 40kg on my right (got to keep working those restrictions on the R side).  I know the 48kg is not going up today.  I have one month until testing - 4 weeks to the day.  I know I just need to keep going, one day at a time, brick by brick, and I will get there eventually.  Need to keep being smart and really focusing on technique and paying attention to how my body is responding.  Today, I seriously focused on my press groove, really tried to get tight, and really tried to use my glutes and my lats to press those bells.  I really got some great reps with the 32kg, particularly on the R side, and I think recaptured a little bit of what I didn't seem to have yesterday when pressing the 40kg.  All in all, pleased, and grateful.  Also as one aside, trying to goblet squat the 44 and 48kg was a bitch.  Will have to ask Kevin how the hell you get the bells off the ground and into the rack effectively.

7/8/16 Friday July 8, 2016 (SFG 1 testing, pressing)

6:15am - belly breathing, lacrosse ball, Primal Move practice - 30 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 - SFG 1 testing, pressing

24kg TGU, 3/3 windmills
24kg GSq, 5
paralletes, 20 second hold

32kg TGU, 1/1
24kg 1H SW, 10/10
DB 24kgs CL, 5
DB 24kgs FSQ, 5
24kg SN, 5/5
24kg PR, 5/5

32kg PR, 1/1
36kg PR, 1/1
40kg PR, missed on right, got the left
40kg PR, missed on right, loaded clean on the left
40kg PR, missed on right, loaded clean on the left

24kg SN, 5 minutes - snatch test 100 reps
got 100 reps right as the alarm started to go off - got it.

Rep scheme was
20/20, 10/10, set the bell down - 50 reps, at 2 minutes
10/10, set the bell down - at 70 reps
5/5, 5/5, set the bell down - 90 reps
5/5 and a rush on the final 10 to get to 100 reps total in time

24kg 2H SW - 10

7:45am - Complete

Notes - Somewhat of a mixed bag today given the results of trying to press the 40kg.  The 36kg went up no problem.  With the 40kg, I definitely see the limitations I have with being a little tighter in the pec, and the forearm, elbow, on the right side.  This is a mobility pattern I have to do something about if I am going to break through here.  My technique just was not good enough, I was not using the lats and glutes enough on the R side.  I felt like I let my shoulder rise and felt the press way too much in the arm / elbow and not enough in the lat / glute.  I am extremely frustrated but so it goes, back to the drawing board.  I salvaged something here by being able to complete the snatch test at least.  I have only successfully completed it 3 total times - once before SFG1, at SFG1, and today.  So that is something. Not an ideal rep scheme, I was absolutely struggling with my wind, it was not a strength problem.  Grip was a slight issue too.  I likely need longer rep sets on the snatch the next few weeks to get ready.  But - I did get it.

7/7/16 Thursday July 7, 2016 (24kg TGU, SLDL)

7:15am - belly breathing, Primal Move practice, lacrosse ball release  - 15 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 24g with 3 presses and rotations, 1/1

7:45am- Training session - 24kg TGUs, 24kg SLDLs

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

7:50am - Complete

Notes - Good day, uneventful. Feeling ok.  Kind of worn out from work and I just took a few days off even.

7/6/16 Wednesday July 6 2016 (DB 24kgs complex)

6:15am - belly breathing, lacrosse ball, Primal Move practice - 30 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 - DB 24kgs complex

24kg TGU, 3/3 windmills, x 2

2x:
DB 24kgs DL, 5
2H SW 24kg, 10

30 minutes:
DB 24kgs CL 2, SS PR 2, FSQ 2
DB 24kgs CL 3, SS PR 3, FSQ 3

DB 24kgs CL 5, SS PR 5, FSQ 5

I was able to get 4 full rounds of the above, and a final round of 2 reps and 3 reps, did not get in the final set of 5 reps before time was up

Overall that was a total of 45 reps of each lift with double 24s, a lot of volume

7:45am - Complete

Notes - Great training session, challenging, but strong throughout.  I am very encouraged by this, a great effort today with very good focus and technique.  Coming off a less than ideal training session result on Monday from Priest Lake, this was good.

7/4/16 Monday July 4, 2016 (DB PPR 24kgs, SN 24kg 10 mins AMRAP)

From Priest Lake, Idaho

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

Break

2:00pm - Kettlebell warm up

BU CL, 12kg, 2/2
BU FSQ, 12kg, 2/2

Overhead carry, 16kg, 1/1
Overhead carry, 24kg, 1/1
Overhead hold, marching in place, 24kg, 5/5

2x:
2H SW, 24kg, 20
DB DL 24kgs, 5

2:20pm- Training session - loaded cleans, DB Push PR, 24kgs, 24kg SN 10 mins AMRAP

5x:
DB PPR, 24kgs, 5

10 minutes snatch, 24kg, AMRAP

15/15, 10/10, set the bell down - 2:30mins
10/10, set the bell down (70 reps)
10/10, set the bell down - 6 mins (90 reps - not good for the snatch test)
5/5, 10/10, set the bell down
1/1 - 10 minutes time up, 122 total reps

9/9 - wanted to get at least 140 reps total

2:45pm - Complete

Notes - An interesting day.  Was in Priest Lake, Idaho with my girlfriend, her friends and family.  Flew over to Spokane on Saturday afternoon, had a lot of fun Saturday evening, all day Sunday, and was in relax mode on Monday the holiday.  I had her bring my bells and got down to work for this training session.  I had noticed that I was pretty tight in the shoulders and pecs from the traveling, etc. but had done a pretty good job of working that out with some mobility work and the overhead holds, etc. in the warm up. Immediately as I started my first set of the push presses with the 24s I was like holy shit, I am tired, this is harder than it should be.  That was fine, I focused a lot on technique and got in some very good reps on the push press.  It's a movement I enjoy.  I had not done that in some time so it took a little bit to really nail the reps, but they felt good.  Snatching was hard as hell.  And I mean - HARD.  I was seriously gassed and I was very concerned about bad reps, so I just did not want to push too hard.  I got 122 reps in 10 minutes, that is not a good result at all, and had me somewhat concerned given the snatch test coming up for my SFG2 weekend in Dallas where I need to hit 100 reps in 5 minutes.  I thought about this a  bit though afterwards and realized that doing the training in Priest Lake, I was at elevation - I just checked google as I write this summary on Tuesday evening and see that Seattle and Dallas are basically at sea level - 400 ft of elevation, and Priest Lake is 2500 ft.  I think this definitely could have something to do with the results on Saturday as my body is not conditioned to working at that elevation.  Something to discuss with Kevin.  I am not quite sure what to conclude here but we had better keep some conditioning and snatching going this month leading up to the SFG2 based on this data point.

7/2/16 Saturday July 2, 2016 (loaded CL, C&P 36kg, 2H SW 48kg)

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

9:15am- Training session - loaded cleans, CL&PR 36kg, 2H SW 48kg

2x:
hanging
12kg BU TGU, 1/1
48kg DL, 5
parallete bars L-sit hold 10-20 seconds

36kg 2H SW, 5
40kg 2HSP ,3

3x:
40kg loaded CL, 1/1
44kg loaded CL, 1/1

3x:
36kg CL&PR, 1/1, 2/2

9 clean and presses per arm

5x:
48kg 2H SW, 10

10:00am - Complete

Notes - Very heavy day, this was intensive but very good.  Lots of work in, the loaded cleans were strong, I need that practice if I am going to come even close to trying to press at least the 44 at SFGII, ideally the beast as I need that to pass the strength test.  I keep focusing on how far I have come and I just need to keep going at this pace, and I will get there.  The 36kg presses were easier today than on Wednesday, so that that was a good sign. Off to Priest Lake, ID to enjoy a holiday weekend - very excited.

7/1/16 Friday July 1, 2016 (Training with Kevin)

6:00am - KB warm up

12k halos 4x each way x 2
16kg arm bars, 1/1, x 2, with shoulder rotations
16kg arm bar to press, 3/3, with shoulder rotations

6:20am - Training with Kevin

Good training session today.  Did some hanging from the bar, to loosen up shoulders and lats, which we are going to incorporate more than I have.  That should be good to work out some of the tightness from so much pressing.  Did some bottoms up work, both bottom up getups, cleans, front squats, and windmills during the training session.  Going to work those into training as well as warm up sets.  I really enjoyed that. 12kg on the get-ups and windmills, 20kg on the cleans and front squats.  Did some swings, and then practiced doing some push presses with the 28kg and the 32kg.  Used a deep squat into the push press, and then a half squat, just greasing the movement.  The push press is also gong into the next training cycle and we are going to work up to pretty heavy bells overhead with it.  Also going to continue pressing the 36kg for reps.  And using 2H beast swings with the 48kg to keep that size of bell in my hands as much as possible to get ready for SFG II in Dallas on August 6 when I need to try and press the damn thing.

7:30am - Done