10/31/16 Monday October 31, 2016 (36kg CL&PR - PR)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 60 minutes (lots of extra mobility work, lacrosse ball, etc.)

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

7:30am- Training session - 36kg CL&PR - PR

2x:
16kg FMS TGU, 1/1
32kg GSq, 5
24kg TK PR 5/5
24kg 1H SW, 10/10

24kg BUP, 1/1, x 3 (failed first attempt)

6x:
36kg CL&PR, 1/1
36kg CL&PR, 2/2

DB 28kgs rack carry, walking

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:30am - Complete

9:45am - Chiro visit

Notes - Great session today although this took a lot of time.  Long, very long warm up coming off of a 4-day long weekend traveling to and from Austin, TX for a wedding.  Didn't do much mobility work while I was there, though I did walk a decent amount.  Ate a lot of good food too.  Going to have to dial in my diet if I want to make progress getting down to 203 pounds.  Had a feeling from the travel etc. it would be a challenging day today, and it was.  I took a lot of extra rest with the 36kg presses, in between sets, which helped a lot.  6 sets and 18 total reps per arm with the 36kg has to be a PR for me, that is not messing around.  That's working at 90% of my max for decent volume.  Very pleased, just need to appreciate and ensure that on pressing days like this, I need the extra time between sets, it is absolutely key.   Also had a chiro visit today, and deep tissue massage scheduled for tomorrow which is well-timed.

10/27/16 Thursday October 27, 2016 (DB 28kgs SS PR, 24kg 1H SW)

7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - DB 28kgs SS PR, 24kg 1H SW

2x:
20kg FMS TGU, 1/1
32kg GSq, 5
16kg BU CL, walking, 1/1
32kg 2H SW, 20

5x:
DB 28kgs SS PR, 5/5

DB 28kgs SS PR, 4/4 (on this 6th set, didn't want to over stress, and left a rep in the tank)

24kg 1H SW, 10/10, x 5 (on the minute)

24kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:35am - Complete

Notes - Great training day, had to move this up from Friday to today as I am traveling to Austin, TX for a long weekend.  Strong recovery all things considered, good pressing today.  My favorite press is the seesaw.  I felt I could get a bit more out of my glutes, and do a better job of not leaning back at all.  For some reason today I wanted to, and was fighting staying tight in the abs.  This is probably due to a lack of work with double bells lately, but that's fine.  I was aware, and stayed with it.  Good stuff.

10/26/16 Wednesday October 26, 2016 (40kg loaded CL, 2H SW ladder)

7:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:20am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:35am- Training session - 40kg loaded CL, 2H SW ladder

2x:
24kg TGU to windmill, 1/1
48kg DL, 5
16kg tempo press, 10/10

40kg loaded CL, 1/1, x 3

3x:
40kg 2H SW, 10
36kg 2H SW, 15
32kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:05am - Complete

Notes - Good training day, extremely pressed for time, but was really dialed in and went quickly.  Writing this in the evening, R elbow, tricep, forearm is a bit tight. Doing some lacrosse ball work on it tonight.  Not sure jumping right into 40kg loaded CL was the best - I probably need some warm up sets with a 32kg first.  Intend to add that in next time.

10/25/16 Tuesday October 25, 2016 (24kg TGU, kickstand DL)

8:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

8:35am - 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

8:50am- Training session - 24kg TGU, kickstand DL

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

9:05am - Complete

Notes - Feeling very solid.

10/24/16 Monday October 24, 2016 (36kg CL&PR)

7:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:40am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:55am- Training session - 36kg CL&PR

2x:
16kg FMS TGU, 1/1
32kg GSq, 5
24kg TK PR 5/5
24kg 1H SW, 10/10

24kg BUP, 1/1, x 3

5x:
36kg CL&PR, 1/1
36kg CL&PR, 2/2

DB 28kgs rack carry, walking

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:40am - Complete

Notes - Outstanding training session.  Solid presses.  Really tried to focus on getting under the bell, pressing into the ground, using my lats, etc.  Definitely excited about building up volume with the 36kg bell.

10/22/16 Saturday October 22, 2016 (2H SW ladder)

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

8:30am- Training session - 2H SW ladder

2x:
24kg TGU to knee, 1/1
24kg TK GSq, 5
24kg 2H SW, 10

3x:
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

9:00am - Complete

Notes - Solid session, felt good to get some heavy swings in before running around on a very busy Saturday of kids activities.

10/21/16 Friday October 21, 2016 (training with Kevin)

6:30am - Training with Kevin

Good day overall given the circumstances.  Serious lack of sleep this week, multiple days in a row, so I have to recognize I am not at 100%.  Working through a couple of things with the right knee and calf being tight as well, so something to watch.  We warmed up with some primal move, then did some arm bars.  Kevin noted that my technique on the arm bars has improved and mobility in the overhead position on the ground was noticeably better.  The consistent chiropractic visits absolutely I know have been helping, so this is good. We did some TGUs into windmills with the 16kg, then full TGUs with the 24kg.  We did some clean and pressing with the 24kg, 2H SW, and 1H SW. We then did a few bottom up cleans with the 16kg and walked around, to further engage the lats.  Good lift, will be incorporating that one.  We then clean and pressed the 32kg, into a front squat, then did the same thing with the 36kg.  Front squat fires up all muscles and is a good thing to include in warm up sets for pressing.

I was feeling good but noticed I was not at 100%, and expected the press with the 40kg to be tough. The 40kg is my max on both sides, achieved only once on the R side (SFG2 in Dallas first week of August), and on the L side, maybe 4 times.  First rep on the R side with the 40kg, didn't get a good clean, let the shoulder go up, failed rep.  Frustrated.  Decided to clean the bell a few times to get a feel, then tried again. A significantly better press attempt on the R side, but got to the sticking point and could not quite grind it through.  However, failed with integrity, much better rep.  I then cleaned and popped up the 40kg on the L side right through the sticking point.  Successful rep.

We then messed around a bit with pressing the 24kg a number of times in a row to fatigue the muscles, and try to get "under the bell" a bit more on the R side with my hip, and press away from the bell.  I do this naturally on my L side, but don't on my R - a very strict press on my R side, more of a grinder, whereas the L is very smooth, a different groove.  I am right handed.  Go figure. We did the same thing with the 20kg to finish up.  I'll be working a couple of nuances here in the press groove to see if I can get this going on the R side, but no dramatic changes, just keep plugging until I get this damn thing.  Kevin believes we should go for the 44kg in a month or so, certainly am right there on the L side after today's test results.

8:00am - End

10/20/16 Thursday October 20, 2016 (KB warm up)

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

7:35am - Break

8:35am - 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

8:40am - Complete

Notes - Light work this morning, feeling a bit more rested now from the traveling on Tuesday and Wednesday.  Big training day tomorrow with Kevin.

10/19/16 Wednesday October 19, 2016 (swings, jump rope, rack walks)

Back from Spokane

9:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 25 minutes

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

10:15am- Training session - swings, jump rope, rack walks

3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5

5x:
32kg 2H SW, 15
Jump rope, 1 minute
DB 24kgs rack walking

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

11:00am - Complete

Notes - Tough training session in the sense that I got very little sleep last night, had travel to Spokane for interviews at GU, got up very early to get back to Seattle this am.  Tough to train on days like that, but you have to punch the clock.  Though I was not moving quickly, everything was pretty solid.  Things continue to go well.  Right calf and hamstring have tightened up the last few days, I have a chiro appt this afternoon which will be good.

10/18/16 Tuesday October 18, 2016 (KB warm up)

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

7:35am - Break

8:35am - 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

8:40am - Complete

Notes - Flying to Spokane, no time this morning, had to move quickly.

10/17/16 Monday October 17, 2016 (32kg CL&PR)

6:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:25am- Training session - 32kg CL&PR

2x:
16kg TGU with neck and shoulder rotations, 1/1
24kg TK PR 5/5
24kg 2H SW, 20

20kg BUP, 1/1, x 3

32kg CL&PR, 2/2 x 6

32kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:10am - Complete

Notes - Back off week, good session today, dropping back to the 32kg.  Still a good weight, and to see that thing popping up for pressing is a great feeling.  Pretty crazy to know that a 32kg pressing session is not considered difficult anymore, at least at reduced volume.  Great progress.

10/15/16 Saturday October 15, 2016 (36kg, 40kg KB aerobics)

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

9:00am - Break

10:35am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

10:50am- Training session - 36kg, 40kg KB aerobics

2x:
24kg TGU, 1/1
32kg Gsq, 5
24kg 1H SW, 10/10

15 minutes KB aerobics

Alternate:
36kg 1H SW 2, CL, FSQ, set down, switch hands
40kg 1H SW, 2, CL, FSQ (hold bell with off hand), set down, switch hands

4 sets of each bell

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

11:20am - Complete

Notes - This was outstanding.  Using the 40kg bell and feeling very good with it, even though I had not worked with this bell much in quite some time.  All the work with the 36kg made this not overly challenging. The 36kg felt extremely strong.  Really happy with this progress.  Love the KB aerobics template.  Always enjoy it.

10/14/16 Friday October 14, 2016 (PR ladders - 36kg PR)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 35 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - PR ladders

2x:
20kg TGU FMS, 1/1
24kg TK PR 3/3
32kg 2H SW, 20

3x:
28kg PR, 4/4
36kg PR, 2/2 (PR
32kg PR, 3/3

2x:

32kg rack walks, 1/1
32kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:35am - Complete

Notes - Fantastic session.  Another good night of sleep fueled this.  A personal record with the 36kg, I don't believe I have ever done a double MP with the 36kg, and I got 3 different sets of that in this session.  Absolutely fantastic, really pleased with this.  Feeling very solid and may be at an all-time best for pressing power.  I think I am in a better spot with this than when I went into SFG2 in early August, which is great.  The narrower stance, toes out a bit, consistent practice, lots of things contributing to this.  A back-off week is likely in order next week to try and solidify these gains!

10/13/16 Thursday October 13, 2016 (24kg TGU, kickstand DL)

7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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 - 24kg TGU, kickstand DL

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:05am - Complete

Notes - Feeling very solid.

10/12/16 Wednesday October 12, 2016 (swings, jump rope, rack walks)

6:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 25 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:15am- Training session - swings, jump rope, rack walks

3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5

5x:
32kg 2H SW, 15
Jump rope, 1 minute
DB 28kgs rack marching in place

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:00am - Complete

Notes - Good progression, this is a nice training set, with good conditioning effects.  Holding a couple of 28s in the rack and marching is not a joke.  I think the rack work is really helping my pressing, and tieing things together.

10/11/16 Tuesday October 11, 2016 (16kg FMS TGU, kickstand DL)

8:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

8:35am - 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

8:40am- Training session - 16kg FMS TGU, kickstand DL

16kg FMS TGU to kneeling, 1/1
16kg kickstand DL, 8/8

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:50am - Complete

Notes - Good recovery, solid.

10/10/16 Monday October 10, 2016 (36kg CL&PR - PR )

7:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

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

2x:
16kg TGU with neck and shoulder rotations, 1/1
24kg TK PR 5/5
24kg 2H SW, 20

20kg BUP, 1/1, x 3

36kg CL&PR, 2/2 x 6

36kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:35am - Complete

Notes - An outstanding training session. I went back through my training logs and I don't know that I have done 6 sets of doubles for C&P with the 36kg before, I think this is a PR.  Very, very pleased with this effort.  Had a couple of nights of good sleep and felt strong this morning.  Noticing some body comp changes the last few weeks.  Starting to thicken up again, and my appetite is significant.  Going to have to watch what I am eating as I am trying to keep the weight down.  Looks like the body wants to grow again.  Going to try and drink a lot of water.

10/8/16 Saturday October 8, 2016 (36kg KB aerobics)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 35 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - 36kg KB aerobics

2x:
24kg TGU, 1/1
32kg Gsq, 5
24kg 1H SW, 10/10

15 minutes KB aerobics
36kg 1H SW, CL, FSQ, set down, switch hands

Didn't keep track but I would guess 12 to 13 sets

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:20am - Complete

Notes - Adding back in a 4th more rigorous training day.  The 36kg, a good bell.  Nice to know I can move this around with a lot of confidence.  Particularly noticed very solid cleans, which led to solid front squats. Used to be a little shakier with the 36kg in the rack for a single bell front squat, and needed to use the offhand to stabilize.  Not today.  All of the focus lately on racking the KB is paying off.

10/7/16 Friday October 7, 2016 (PR ladders)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:50am- Training session - PR ladders

2x:
20kg TGU FMS, 1/1
24kg TK PR 3/3
32kg 2H SW, 20

3x:
28kg PR, 3/3
36kg PR, 1/1
32kg PR, 2/2

2x:

28kg rack walks, 1/1
28kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:35am - Complete

Notes - Great stuff.  Very good progress.  Strong pressing!

10/6/16 Thursday October 6, 2016 (24kg TGU, kickstand DLs)

8:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 minutes

8:40am - 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

8:55am- Training session - 24kg TGU

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

9:05am - Complete

Notes - Recovering fine.

10/5/16 Wednesday October 5, 2016 (swings, jump rope, rack walks)

6:25am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:00am- Training session - swings, jump rope, rack walks

3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5

5x:
28kg 2H SW, 20
Jump rope, 1 minute
DB 24kgs rack marching in place

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:45am - Complete

Notes - Excellent training day, feeling very solid and put together.

10/4/16 Tuesday October 4, 2016 (16kg FMS TGU)

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

Break

8:20am - 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

8:25am- Training session - 16kg FMS TGU

16kg FMS TGU to kneeling, 1/1

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:30am - Complete

Notes - Fine.  Pretty tired, but in general, doing well.

10/3/16 Monday October 3, 2016 (32kg CL&PR)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:50am- Training session - 32kg CL&PR

2x:
16kg TGU with neck and shoulder rotations, 1/1
24kg TK PR 5/5
24kg 2H SW, 20

20kg BUP, 1/1, x 3

32kg CL&PR, 3/3 x 8

32kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:35am - Complete

4:15pm - Chiro

Notes - Wow, outstanding training session.  Triples clean and pressing the 32kg, for 8 sets. I went back to training logs for prepping for SFGII and in early August I had one session with 6 sets of 4s, and a set of 3s, which was a PR.  So basically I am sitting right at or near a PR for pressing the 32kg, with dramatically less ramp up to get there.  This is awesome.  I was not near failure today on the 3s, and frankly I didn't have much time for rest in between sets.  I think it took me 17 minutes to get the 8 sets done.  Great, great sign. Really happy about this.  Got a deep tissue massage last night, really helped, and keeping up with the Chiro with another appt today.  Good things are happening.

10/1/16 Saturday October 1, 2016 (24kg TGUs, GSq, 2H SW)

4:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

4:15pm - 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

4:30m- Training session - 24kg TGUs, GSq, 2H SW

2x:
24kg TGUs to the knee, 1/1
24kg GSq, 5
24kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

4:45pm - Complete

Notes - Two soccer games this morning, the kids did great.  Really enjoyable day.  As far as training goes - Perfect, just some mobility work and light KB work before taking my son to the Mariners game this evening.  A great day all around.  Things have seriously turned up lately and I am grateful.  Got through that tough patch physically after the SFG2 in Dallas and am moving forward.