11/26/16 Saturday November 26, 2016 (32 / 24kg SW, up downs)

In Spokane

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:15am - Kettlebell warm up

1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

16kg BU CL, 1/1, x 2

7:30am- Training session - 32 / 24kg SW, up downs, 20 minutes

3x:
24kg TGU, 1/1
24kg BU CL, 1/1

20 minutes 32 / 24kg SW, up downs

32kg 2H SW, 10
up downs, 2/2
24kg 2H SW, 20

32kg 1H SW, 5/5
up downs, 2/2
24kg 1H SW, 10/10

went back and forth with the scheme above for 20 minutes, basically going between 2H and 1H SW.  Last couple of sets with the 32kg went to 10/10 for 1H SW, and 20 for 2H SW, to get more work with the 32kg

Band wrist extensions, 10 x 2 sets per hand

8:00am - Complete

Notes - Got up early and got this done before 8am on Saturday morning, packed the car, headed back to Seattle with Leah.  It's truly incredible how amazing kettlebells are.  A 16, a 24, and a 32kg bell and I had 3 incredible training sessions in Spokane.  So easy, honestly I wish everyone knew how to use KBs.  It would make me happy to see some in every home.  Just incredible what you can accomplish with these beautiful pieces of iron.

11/25/16 Friday November 25, 2016 (32kg KB aerobics)

In Spokane

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:15am - Kettlebell warm up

1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - 32kg KB aerobics

3x:
24kg TGU to windmill, 1/1
24kg BU FSQ, 1/1

20 minutes 32kg KB aerobics:
32kg CL 2, PR 2, FSQ 2, 1H SW 2, set down, switch hands

32kg 2H SW, 10

32kg rack carry (off hand holding bell), 30 seconds x 1/1

Band wrist extensions, 10 x 2 sets per hand

8:15am - Complete

Notes - Outstanding training session in Spokane.  Doubles with the 32kg for KB aerobics, 20 minutes. Really enjoyed it.  Ended with some rack carries with the 32kg, absolutely blew up by triceps and forearms, I really need to do those more often.  It's amazing what simple carries can do.  I should be incorporating various carries into every single training session nearly.  Perfect training session after Thanksgiving day.

11/24/16 Thursday November 24, 2016 (24kg TGU, kickstand DL)

In Spokane

8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

8:15am - Kettlebell warm up

1/2K halos - 16kg, 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

8:30am- Training session - 24kg TGU, kickstand DL

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

Band wrist extensions, 10 x 2 sets per hand

8:45am - Complete

Notes - Training in Spokane, had a great Thanksgiving holiday.  Got a quick amount of work in before heading out for the annual Turkey Bowl with the Brajcich and extended family.  Tons of fun.