5/2/16 Monday May 2, 2016 (32kg C&P - PR, 40kg 2H SW)

6:30am - belly breathing, lacrosse ball, Primal Move practice - 35 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 - 32kg CL&PR, 40kg 2H SW

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

32kg 2H SW, 10

5x (4x):
32kg CL&PR, 1/1, 2/2, 3/3

30 total CL&PR each arm 32kg (PR)

5x:
40kg 2H SW, 10

50 total reps

8:00am - Complete

Notes - Outstanding day, absolutely delighted with the clean and press results today.  Yet another PR, getting in 5 sets of ladders to 3.  Last rep on the last two sets was not easy, but I was not at failure and had a little bit left in the tank.  Getting the volume up to 30 C&Ps per arm, that is not bad.  It's a far cry from 5 sets of ladders to 5s like the ROP, but I can honestly see that as a possibility over the course of preparing for SFG2 in August if Kevin thinks that is where we should head towards.  

4/30/16 Saturday April 30, 2016 (KB circuit)

8:15am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes

8:45am - Kettlebell warm up

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

9:00am- Training session - KB circuit

5x:
16kg TGU full, 1/1
24kg box rows, 3/3
48kg DL, 5
24kg H2H SW, 10/10

24kg 2H SW, 10

9:30am - Complete

Notes - Writing this late Sunday.  Very solid stuff.  Right pec and trap were tight this weekend, did some lacrosse ball work this evening to try and release the muscles a bit, which helped quite a bit.  All in all, feeling good and ready to his the last week of this cycle.