9/5/16 Monday September 5, 2016 (TGUs, DB KS DL, PR, SW)

12:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

12:30pm - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

12:45pm- Training session - TGUs, DB KS DL, PR, SW

3x:
24kg TGU, 1/1
DB 24 kg Kickstand DL, 3/3

3x:
28kg PR, 3/3
32kg PR, 2/2
36kg PR, 1/1

24kg 1H SW, 10 minutes
10/10 rep scheme, got 8 sets
160 reps

Band wrist extensions, 10 x 2 sets per hand

1:30pm - Complete

Notes - Very, very excited here.  Continuing to use the narrow stance for pressing, and it's feeling like a good technique shift.  Nailing some doubles with the 32 and singles with the 36 today, and not near failure.  Very good sign that my pressing powers are not too far off of where I was going into the SFGII.  Now, time to work on the gradual volume build up.  One downside is continuing to watch the right knee, which is not right due to tight hamstring, calf, etc. issues.  Need to get that sorted out with Kevin.  I am focusing on hamstring band stretches but this needs more attention.

9/3/16 Saturday September 3, 2016 (DB 24kgs CL, SS PR, FSQ, 20 mins)

2:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

2:30pm - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

2:45pm- Training session - TGUs, DB 24kgs CL, SS PR, FSQ, 20 minutes

24kg TGU, 1/1, x 3

Ladders 20 minutes:

DB 24kgs CL, 1, SS PR 1, FSQ 1
DB 24kgs CL, 2, SS PR 2, FSQ 2

DB 24kgs CL, 3, SS PR 3, FSQ 3

Got in 5 ladders

Total 6 DB CL, SS PR, FSQ

24kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand

3:30pm - Complete

Notes - Very, very solid training session.  Strong all the way around.  Felt warmed up and ready to go.  Only downside here is that the right knee, inside and outside, were barking at the end of this training session.  Adductor insertion on the inside of the knee, hamstring, and the TFL all at play.  Have to keep working the hamstrings consistently.  With that said, the band wrist extensions have been great for the elbow.