2/22/16 Monday February 22, 2016 (heavy TGUs to elbow, heavy 2H SW)

9:15am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 60 minutes (a significant amount of lacrosse ball and foam rolling, extremely tight from traveling all weekend)

10:15am - 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

10:30am- Training session - heavy TGUs to below, heavy 2H SW

28kg TGU to elbow, 5 L, 5 R (set bell down and rest after every rep - all singles)
32kg TGU to elbow, 3 L, 3 R
36kg TGU to elbow, 2 L, 2 R

4x (up from 3x last week):

32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10

120 heavy swings total

11:10am - Complete

Notes - Tons and tons and tons of lacrosse ball and foam rolling this morning.  Tightest I have been in many, many weeks.  All from traveling to and from San Francisco, different bed, not great sleep, didn't do any mobility or stretching down there, just some walking.  Once I got training I felt very good.  These were the best TGUs yet, I am very pleased.  I have realized that really focusing on training my eyes right on the bell really improves the roll to elbow.  This is a focus point Kevin told me about and for some reason in the past I just don't think I have always trained my eyes to be right on the bell at all times.  Swings were solid.  Good start to the week all things considered.

2/19/16 Friday February 19, 2016 (20 / 24kg KB aerobics)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 15 minutes

6:30am - 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

At FUELHouse gym

7:00am- Training session - KB aerobics 20 / 24kg 20 mins

25 minute warm up with Molly's class

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

KB aerobics 20 / 24 kg 20 minutes

20kg 1H SW 3, SN 3, PR 3, FSQ 3, set down, switch hands - 1 set
then 24kg bell, same thing

Did 4 sets with the 20kg and 3 sets with the 24kg in 20 mins (it was a real challenge, long week, I was seriously gassed)

24kg 2H SW, 10, x 3

8:00am - Complete

Notes - Writing this on Monday after spending the weekend in San Francisco with friends, which was simply outstanding.  Training on Friday was tough and to some degree it was about suriving the 20 minutes. Presses with the 24kg felt heavy frankly.  I had been battling a cold, had already done 3 solid training sessions in 4 days during the week including pressing the 28kg the day before for reps and sets.  I did not have a lot in the tank.  The difference between the 20kg and the 24kg bell was striking.  With that said, I did notice that the snatches with the 24kg felt really good.  Overhead position generally very good these days.