11/30/16 Wenesday November 30, 2016 (DB 24kgs circuit)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:45am- Training session - DB 24kgs circuit

3x:
24kg TGU to windmill, 1/1
24kg 1H SW, 10/10
DB 24kgs SS PR, 5/5
24kg 1H SW, 10/10
DB 24kgs FSQ, 5
24kg 1H SW, 10/10
DB 24kgs rack walk

24kg 2H SW, 10

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

8:25am - Complete

Notes - Very solid day, a bit of conditioning, a bit of strength.  Felt good. Noticing more depth in the windmills, which is great to see.  Also interesting to do a double rack on the squats and rack carries.  It felt odd, given how much single bell work I have been doing and seriously grooving a strong single bell clean to prepare for pressing.

11/29/16 Tuesday November 29, 2016 (24kg TGU, kickstand DL)

9:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:45am - 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

10:00am- 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, 10/10
6lb sledgehammer finger walks, 1/1, x 2

10:05am - Complete

Notes - Quick, easy, feeling good.

11/28/16 Monday November 28, 2016 (Press ladder, swings)

8:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

9:15am - Kettlebell warm up

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

9:30am- Training session - Press ladder, swings

3x:
20kg FMS TGU, 1/1
48kg DL, 5
20kg BU PR, 1/1

3x:
24kg PR, 5/5
36kg PR, 2/2
32kg PR, 3/3

32kg 2H SW, 20, 15, 10, 5, very limited rest between each set.  50 total reps.

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

10:15am - Complete

Notes - Very slow moving today.  Kind of an odd morning physical-wise, I think it just reflects trying to get back in the groove after being on vacation for Thanksgiving.  Overall, I am pleased with the pressing results today.  My groove is improved, and I really noticed it on the sets of 3 with the 32kg, following pressing the 36kg.  The 32kg is now an extremely strong weight for me and one I feel I am continuing to increasingly dominate.  Obviously I can always get better (more reps, more sets) and that is the fun in this.  But, I see the progress that has been made and how that weight feels now compared to before, and I appreciate the improvements and the confidence that comes with gripping that bell now.

11/26/16 Saturday November 26, 2016 (32 / 24kg SW, up downs)

In Spokane

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:15am - Kettlebell warm up

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

16kg BU CL, 1/1, x 2

7:30am- Training session - 32 / 24kg SW, up downs, 20 minutes

3x:
24kg TGU, 1/1
24kg BU CL, 1/1

20 minutes 32 / 24kg SW, up downs

32kg 2H SW, 10
up downs, 2/2
24kg 2H SW, 20

32kg 1H SW, 5/5
up downs, 2/2
24kg 1H SW, 10/10

went back and forth with the scheme above for 20 minutes, basically going between 2H and 1H SW.  Last couple of sets with the 32kg went to 10/10 for 1H SW, and 20 for 2H SW, to get more work with the 32kg

Band wrist extensions, 10 x 2 sets per hand

8:00am - Complete

Notes - Got up early and got this done before 8am on Saturday morning, packed the car, headed back to Seattle with Leah.  It's truly incredible how amazing kettlebells are.  A 16, a 24, and a 32kg bell and I had 3 incredible training sessions in Spokane.  So easy, honestly I wish everyone knew how to use KBs.  It would make me happy to see some in every home.  Just incredible what you can accomplish with these beautiful pieces of iron.

11/25/16 Friday November 25, 2016 (32kg KB aerobics)

In Spokane

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

7:15am - Kettlebell warm up

1/2K halos - 16kg, 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 - 32kg KB aerobics

3x:
24kg TGU to windmill, 1/1
24kg BU FSQ, 1/1

20 minutes 32kg KB aerobics:
32kg CL 2, PR 2, FSQ 2, 1H SW 2, set down, switch hands

32kg 2H SW, 10

32kg rack carry (off hand holding bell), 30 seconds x 1/1

Band wrist extensions, 10 x 2 sets per hand

8:15am - Complete

Notes - Outstanding training session in Spokane.  Doubles with the 32kg for KB aerobics, 20 minutes. Really enjoyed it.  Ended with some rack carries with the 32kg, absolutely blew up by triceps and forearms, I really need to do those more often.  It's amazing what simple carries can do.  I should be incorporating various carries into every single training session nearly.  Perfect training session after Thanksgiving day.

11/24/16 Thursday November 24, 2016 (24kg TGU, kickstand DL)

In Spokane

8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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 - 24kg TGU, kickstand DL

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

Band wrist extensions, 10 x 2 sets per hand

8:45am - Complete

Notes - Training in Spokane, had a great Thanksgiving holiday.  Got a quick amount of work in before heading out for the annual Turkey Bowl with the Brajcich and extended family.  Tons of fun.

11/23/16 Wednesday November 23, 2016 (32 / 24kg SW, up downs)

In Spokane

8:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

9:15am - Kettlebell warm up

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

16kg BU CL walking, 1/1, x 2

9:30am- Training session - 32 / 24kg SW, up downs, 20 minutes

3x:
24kg TGU, 1/1
24kg BU CL, 1/1

20 minutes 32 / 24kg SW, up downs

32kg 2H SW, 10
up downs, 2/2
24kg 2H SW, 20

32kg 1H SW, 5/5
up downs, 2/2
24kg 1H SW, 10/10

went back and forth with the scheme above for 20 minutes, basically going between 2H and 1H SW.  Last couple of sets with the 32kg went to 10/10 for 1H SW, and 20 for 2H SW, to get more work with the 32kg

Band wrist extensions, 10 x 2 sets per hand

10:00am - Complete

Notes - Brought a 16, 24, and 32kg bell to Spokane for the holiday with my girlfriend.  Great training session this morning, loved this.  Feeling great.

11/21/16 Monday November 21, 2016 (32kg KB aerobics)

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

7:30am- Training session - 32kg KB aerobics

3x:
24kg TGU to windmill, 1/1
24kg BU FSQ, 1/1

20 minutes 32kg KB aerobics:
32kg CL, PR, FSQ, 1H SW, set down, switch hands

32kg 2H SW, 10

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

8:10am - Complete

Notes - Really enjoyed this today.  Did a one-hour yoga breathing and stretching class yesterday with my girlfriend, first time I have done a yoga class in some time.  Really prepared me for today, opened up the adductors and low back in a very significant manner.  This could be tremendous for me to incorporate as normal recovery methods.  I was dominating the 32kg bell today.  Pumped up about it.

11/19/16 Saturday November 19, 2016 (24kg KB aerobics)

9:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:45am - 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

10:00am- Training session - 24kg KB aerobics

2x:
20kg TGU, 1/1
20kg BU FSQ, 1/1
24kg 1H SW, 10/10

20 minutes 24kg KB aerobics

24kg 1H SW 2, CL 2, FSQ 2, 1H SW 2, set down, switch hands
24kg 1H SW 3, CL 3, FSQ 3, 1H SW 3, set down, switch hands

24kg 1H SW 5, CL 5, FSQ 5, 1H SW 5, set down, switch hands

3 full sets

60/60 1H SW
30/30 CL
30/30 FSQ

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

10:45am - Complete

Notes - Great aerobic session, feeling very good, perfect amount of volume, with the right bell.

11/18/16 Friday November 18, 2016 (training with Kevin)

6:15am - Warm up, some primal move, arm bars, get-ups

We discussed various technique considerations for the press, including staying tight in the abdomen, and looking at the bell at the sticking point in a heavy press to faciliate additonal muscles firing to help the press.  Some advanced techniques there.

Worked on some bottoms up presses, bottoms up front squats which help prep the press

Did some swings, and some "up downs" to further help prepare the press (plank position horizontal)

Pressed the 28kg for 3, 32kg for 2, 36kg for a single.  Practicing looking at the bell at the sticking point.  Ended the session by going for the 40kg press, nailed it on both sides, fastest and strongest the 40kg has ever gone up for me.  Particularly on the R side.  Kevin did not think it looked like a max press, and that I had some more to give.  I am delighted.  I am track, next time we test, going for the 44kg.

7:30am - End

11/17/16 Thursday November 17, 2016 (24kg TGU, kickstand DL)

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

9:15am- 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

9:30am - Complete

Notes - Good, quick day. Feeling solid.

11/16/16 Wednesday November 16, 2016 (2H SW ladder)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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 - 2H SW ladder

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

3x:
32kg 2H SW, 15
28kg 2H SW, 20
24kg 2H SW, 25

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

7:30am - Complete

Notes - Great, quick session.  Felt superb this morning, perfect amount of load here.  I can feel the body recovering and regenerating.

11/15/16 Tuesday November 15, 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 - Good, quick day.

11/14/16 Monday November 14, 2016 (28kg PR)

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

7:00am- Training session - 28kg PR

2x:
16kg FMS TGU, 1/1
48kg DL, 8
20kg TK PR 5/5

3x:
20kg BUP, 1/1
24kg 1H SW, 10/10

5x:
28kg PR, 1/1
28kg PR, 2/2

DB 24kgs 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

7:45am - Complete

9:00am - Chiro

Notes - Good back off day today as part of a deload week.  Am pretty worn out even after a great night of rest before this training session.  Got back from a long weekend in Boise with the kids, and it was busy.  Coming at the right time to deload.  Had a chiro appt at 9am and that was very helpful too.

11/10/16 Thursday November 10, 2016 (DB 32kgs SS PR (PR), 24kg 1H SW)

9:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:45am - 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

10:00am- Training session - DB 32kgs SS PR (PR), 24kg 1H SW

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

4x:
DB 32kgs SS PR, 5/5 (this is a big PR never done 5s)

DB 32kgs SS PR, 4/3 (got 4 reps on the L, didn't get the 4th rep on the right)

DB 32kgs SS PR, 1 R (to even out the reps)

DB 32kgs SS PR, 3/3 (felt like a 4th rep would have been over the top, with 3 good reps on each side, decided to call it)

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

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

11:00am - Complete

Notes - This is a true PR with getting 4 sets of 5s with 32kgs, and then 2 more sets for a total of 27 reps per side with the 32kg.  That is some really legit pressing volume for me.  I am thrilled.  Almost was able to do 5 sets of 5s, that is awesome.  I love the 32kg as a pressing weight, it is really doing a lot for me being able to use this a true training weight and getting in good volume with it.  The 36kg definitely is harder, and I cannot manhandle it like I can with the 32kg, but the 32kg with volume will get me hopefully to that point of really being able to start stacking up the 36kg for more volume.  This has been a great training cycle.

11/9/16 Wednesday November 9, 2016 (40 / 44 / 48kg loaded CL, 2H SW ladder)

7:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 10 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 - 40 / 44 / 48kg loaded CL, 2H SW ladder

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

32kg loaded CL, 1/1 (warm up)
36kg loaded CL, 1/1 (warm up)

40kg loaded CL, 1/1
44kg loaded CL, 1/1
48kg loaded CL, 1/1

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

8:35am - Complete

Notes - Very, very solid day here.  Good sleep, was ready to roll.  Better approach on the loaded cleans, using lighted weights to warm up the muscles.  Top set of singles with the 48kg, which is not easy.  Strong cleans though, but cleaning that 48kg, a press feels very far away.  That's ok.  Got to work on where I am at, and obviously more singles with the 40, 44, and 48kg are an extremely good inclusion in the overall program.  Solid swings, best these have felt yet in this cycle.

11/8/16 Tuesday November 8, 2016 (KB warm up )

7:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 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)

7:30am - Break

8;20am -

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

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

8:25am - Complete

Notes - Pressed for time, just a bit of light work given how heavy Monday was.  Feeling good all things considered.  Second trip in three days to Spokane and back, will be good to get back and rest.

11/7/16 Monday November 7, 2016 (36kg CL&PR - PR)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 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
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

Completely forgot to do BUPs - was supposed to do some singles with 24kg - whoops

7x:
36kg CL&PR, 1/1
36kg CL&PR, 2/2 (7th set, got the L, fail on the 2nd rep on the R.  Set down, did another attempt at a double on the R, got it.  Then did one more rep on the L to even out)

36kg CL&PR, 1/1

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

Notes - Solid training day today, with another PR getting 7 total successful sets of doubles with the 36kg for C&P.  7th set, hit the left, failed on the R with the double after an extremely good first rep, which was frustrating. Just didn't stay tight on the 2nd rep and frankly was tired.  I will too the first set of pressing the 36kg, I didn't know how I was going to do today - felt heavy.  Realized writing this that I completely forgot to prep with the BUP on 24kgs, so that is annoying, that would have helped me.  In any event, I ground this out today.  Can tell I am getting to the end of a cycle, or probably better, I need to improve recovery.  I had to fly over and back to Spokane yesterday for commitments at Gonzaga in the evening for their accounting programs, so that sure as hell did not help me today.  Just need a couple of days of really good rest.

11/5/16 Saturday November 5, 2016 (24kg KB aerobics)

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

8:15am - Break

12;00pm- Training session - 24kg KB aerobics

2x:
24kg TGU, 1/1
24kg Gsq, 5

20 minutes 24kg KB aerobics

24kg 1H SW 5, CL 3, FSQ 2, set down, switch hands

10 or 11 sets

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

12:30pm - Complete

Notes - Good stuff, exactly what I needed.  It's crazy how light the 24kg feels.  Needed a back off as I was feeling a little worn down,  This was good.

11/4/16 Friday November 4, 2016 (DB 32kgs SS PR, 24kg 1H SW)

8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 35 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:50am- Training session - DB 32kgs SS PR, 24kg 1H SW

2x:
20kg FMS TGU, 1/1
32kg GSq, 5
20kg BU CL, walking, 1/1 (supposed to be a 16kg but I grabbed the wrong bell:)
32kg 2H SW, 20

5x:
DB 32kgs SS PR, 4/4

DB 32kgs SS PR, 3/3 (on this 6th set, was hitting failure, tried the 5th rep, wasn't going to go, set down the bells)

DB 32kgs SS PR, 1/1

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

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

9:50am - Complete

Notes - Tough day in terms of over sleeping, my body is telling me something.  Recovery has been compromised a bit lately by a lack of consistent sleep and frankly just being busy, travel, etc.  Need a weekend to really wind down.  Once I got warmed up, body started to respond pretty well.  Decided to go with sets of 4/4 with the 32kgs for seesaw press, after sets of 5/5 with the 28kgs last week.  I figured this would be a challenge; it was, but I handled it well, particularly the last few sets I got in a better groove of driving through the legs with no leanback, and using the contra lateral motion with the negative to the rack on one arm to press hard on the other side to lockout.  I do really like this press much more than double overhead presses, I think it is better for me and it also emphasizes and assists with the heavy one arm press I think more effectively than pure doubles. In any event, pleased with the overall outcome here.  I checked my training logs and back on July 25, I did a session with double front squats with 32kgs, and SS PR.  5 sets of 4/4 on these lifts.  As such, technically today was a PR with the 32kgs for SS PR in terms of volume, so that's pretty cool.  I didn't realize I had not yet done sets of 5/5, which I think I would have in me soon if I can get recovery dialed in better.  Encouraging.

11/3/16 Thursday November 1, 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 - Excellent, feeling very good and strong.

11/2/16 Wednesday November 2, 2016 (40 / 44kg loaded CL, 2H SW ladder)

6:50am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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 - 40 / 44kg loaded CL, 2H SW ladder

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

32kg loaded CL, 1/1 (warm up)
40kg loaded CL, 1/1, x 2
44kg loaded CL, 1/1

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

8:35am - Complete

Notes - Slow day this morning.  Not sleeping well or a lot lately, and it's taking some time to get going.  Daylight savings time this weekend is going to make a difference, I can feel it.  Need that hour time change.  With that said, once I got into this today, very solid training session.  Was an extremely good idea to warm up the heavy loaded cleans with the 32kg first, so I was glad I did that. I will say, cleaning the 44kg, didn't feel like I could have pressed it whatsoever today.  It was damn heavy.  But that's the point - get in some reps cleaning that thing first. Seeing some good body comp changes, upper body in the traps, shoulders, increasing in size and definition.  The long pressing focus over many months has been good for size, that's for sure, but on the other hand I certainly am not dropping pounds.  Appetite has been strong lately.  Trying to focus on quality foods.

11/1/16 Tuesday November 1, 2016 (24kg TGU, kickstand DL)

9:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:35am - 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

9:50am- 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

10:05am - Complete

6:00pm - Deep tissue massage.

Notes - Excellent, feeling good.  Massage this evening was great.