2/26/16 Friday February 26, 2016 (28kg PR)

7:00am - belly breathing, lacrosse ball release, Primal Move practice - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:45am- Training session - 28kg PR

16kg TGU w 5/5 windmills
16kg TK PR, 5/5

28kg 2H SW, 5

7x (6x last week CL & PR):
28kg PR, 3/3 (set bell down between sides)

21 PR L, 21 R

28kg 2H SW, 15

8:15am - Complete

Notes - I screwed up today and did Military Presses instead of cleaning before every press.  Not sure what I was thinking, this probably actually made the presses harder though I crushed through them. Got cleans on the first rep of each set on each arm at least so got in 7 cleans per arm, but just annoyed that I was not thinking.  All around though it's clear I am making a lot of progress.  To nail 7 sets of 3 reps with the 28kg is solid.  

2/25/16 Thursday February 25, 2016 (KB warm-up)

7:15am - belly breathing, Primal Move practice, lacrosse ball release  - 30 minutes

Break

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 - Complete

Notes - Quick day.  Feeling pretty good all around.  Hips a bit tight from squatting.