7/23/16 Saturday July 22, 2016 (32/26kg PR, 32kg 1H SW)

1:15pm - belly breathing, lacrosse ball, Primal Move practice - 15 minutes

1:30pm - 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

1:45pm- Training session - 32/36kg PR, 32kg 1H SW

12kg BU TGU, 1/1
12kg Windmill, 2/2
24kg TGU, 1/1
12kg Windmill, 2/2
32kg TGU, 1/1
12kg Windmill, 2/2

5x:
32kg PR, 2/2
36kg PR, 1/1

32kg 1H SW, 10/10, x 5, on the minute 5 minutes
100 swings

2:35pm - Complete

Notes - Very good day.  I definitely noticed a difference on my presses today, it really struck me on the 32kg in particular how there was a complete lack of a sticking point, I was really driving that bell up.  Probably the strongest presses I have ever had with the 32kg.  I am not quite sure what to say, it is possible that warm up with the windmill was helping me open a bit in the thoracic area. Or I am just getting better with the 32kg.  36kg presses were very solid.  Just good reps all around.  Best part of the day was getting the 100 swings in under 5 minutes (just barely) with the 32kg.  That is the Simple standard from Simple and Sinister, so it's good to know I have that in my back pocket.  It's a decent accomplishment to be able to swing the 32kg with power 100 times in 5 minutes, noting this was after some decently heavy pressing.  Nice.

7/22/16 Friday July 22, 2016 (training with Kevin)

6:20am - Training with Kevin

Did some foam rolling, arm bar series to warm up a bit.

Did some bottoms up TGUs, normal TGUs to start.  16kg, 24kg, then into 32kg.  Worked on locking out the elbow, my normal area of needed focus.  Also Kevin pointed out that I was lifting my heel on the forward leg at times where that could cause an issue for testing day at SFGII, so that is something I will be focused on.

We worked on the windmill series, weighted and unweighted, to continue practicing the movement and get more accustomed to it.  We learned that if I do not try and keep my right leg straight, but give it a little bend, with the bell in the right hand, things go much, much better on that side, I get better depth, and less tightening of the abductor on the left leg.  That was a good find, and one that should help me as I practice this before SFGII.

We worked some 1H SW with the 32kg, looked good, a reminder to make sure I keep my arm totally straight, no bend.

We then practiced some double snatches with the 20kgs, and then some double push presses with the 20kgs.  Those were feeling good, both movements will be tested at SFGII.  We then did a few sets of jerks with the 20kgs.  Kevin was very pleased with what he saw, and so was I.  Some technique find in the jerk, to clean the bells and keep them connected in the rack like a double front squat, as opposed to push press in the rack (arms wider).  My jerk technique and drive to lockout immediately improved with that tweak.

Finished the day with 5 sets of 5 on the double snatch with the 20kgs.  Great movement, very athletic, you really need to drive extremely hard with the hips.

We are going to slow it down a bit, continue to keep pressing, but probably dialing back on overall volume, and working in some conditioning leading up to SFGII in Dallas August 6-7.  I am getting excited now!

7:55am - Done

7/21/16 Thursday July 21, 2016 (24kg TGU, SLDL)

7:45am - belly breathing, Primal Move practice, lacrosse ball release  - 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, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1

8:15am- Training session - 24kg TGUs, 24kg SLDLs

24kg full TGUs, 1/1
24kg SLDL, 3/3

8:20am - Complete

Notes - Good day, uneventful.  Been going very light on off days, definitely need the recovery time from the hard training.