2/28/17 Tuesday February 28, 2017 (24kg TGU, kickstand DL)

9:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:15am - 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 + Crooked Arm bar with 3 presses and rotations

9:30am- Training session - 24kg TGU, SLDL

24kg TGU to kneeling, 1/1
24kg SLDL, 3/3

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:45am - Complete

Notes - Feeling solid today.

2/27/17 Monday February 27, 2017 (20kg KB aerobics ladder)

7:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:40am - 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

7:55am- Training session - 20kg KB aerobics ladder

3x:
20kg TGU to knee, 1/1
20kg GSq, 5
DB 16kgs batwings, 3

20kg windmill, 1/1

20 minutes KB aerobics ladder:

20kg SW 1 SN 1 FSQ 1, switch hands
20kg SW 2 SN 2 FSQ 2, switch hands

20kg SW 3 SN 3 FSQ 3, switch hands

20kg 2H SW x 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:30am - Complete

Notes - Easy money today, felt great, like a tonic training session.  Such an easy bell, felt good to move around. Snatching felt outstanding.  I miss it, but doing much of it with all the pressing would be a terrible idea.

2/25/17 Saturday February 25, 2017 (loaded CL, PPR)

8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 10 minutes

8:10am - 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

8:25am- Training session - loaded CL, PPR

3x:
16kg TGU + windmill, 1/1
48kg DL, 5
DB 16kgs batwings, 3

Loaded CL:
36kg, 1/1
40kg, 1/1
44kg, 1/1
48kg, 1/1

PPR + slow negative:
36kg, 1/1
40kg, 1/1
44kg, 1/1

24kg 2H SW x 20 x 5
100 total swings

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:00am - Complete

Notes - Outstanding training session, felt great to get that 4th training session in this week as I have been on the road the last several weeks and not been able to get a 4th KB session in .  I am really encouraged by how this is going.  Feeling strong.

2/24/17 Friday February 24, 2017 (36kg PR - PR, 36kg 2H SW)

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

7:25am - 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

7:40am- Training session - 36kg PR, 36kg 2H SW

3x:
20kg TGU + presses at lunge, OH, 1/1
48kg DL, 5
DB 12kgs batwings, 5

32kg PR, 1/1, 2/2

36kg PR, 3/3, x 5 (PR) rest in between each set

6 minutes:
36kg 2H SW x 15

Got 90 total swings

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:30am - Complete

Notes - HELL YEAH this was a huge PR today.  5 sets of triples with the 36kg, nailed it.  Still had something in the tank at the end as well.  Then did 6 minutes of swings, 15 reps each set, 90 swings.  Really excited about how the latter half of this week turned out, after a challenging Monday.  Did yoga last night with Leah, and that always helps a ton, it's a recharge and frees me up mobility wise to be able to do more.  It is a key component of my recovery methods and I have to get in that one session of hatha or vinyasa each week.  The difference is noticeable.  In any event super pumped about where I am at.  I believe this is the week to test the 44kg and press that thing.

2/23/17 Thursday February 23, 2017 (24kg TGU, kickstand DL)

10:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

10:15am - 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 + Crooked Arm bar with 3 presses and rotations

10:30am- Training session - 24kg TGU, SLDL

24kg TGU to kneeling, 1/1
24kg SLDL, 3/3

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

10:45am - Complete

Notes - Feeling good.  Body work yesterday was great, recovery good, this is trending very well.

2/22/17 Wednesday February 22, 2017 (36kg PR - PR, 32kg 2H SW)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

6:45am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:00am- Training session - 36kg PR - PR, 32kg 2H SW

3x:
24kg TGU + windmill, 1/1
20kg BU FSQ, 2/2
DB 16kgs batwings, 3

32kg PR, 1/1
32kg PR, 2/2

36kg PR, 3/3, x 4 (PR) rest in between each set

8 minutes:
32kg 2H SW x 10

Got 100 total swings

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

10:00 - 11:00am - Bodywork

Notes - Wow, great day.  Felt so much better and easier frankly than Monday, even with one more set, for another PR pressing the 36kg for triples - 4 sets.  Really delighted.  Last night I did some exercises from the Pain Free book, supine groin stretch, to try and work out some tightness in my R lat, which I felt was affecting my shoulder, elbow etc. on the R side.  That was helpful.  Felt energized for this session today and really pleased with the outcome.  I also got an hour of bodywork today which I think will help with recovery.  I need more soft tissue work for sure as I am setting personal bests on the press with regularity here, but have to make sure I am staying as healthy as possible while doing so.

2/21/17 Tuesday February 21, 2017 (24kg TGU, kickstand DL)

9:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:15am - 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 + Crooked Arm bar with 3 presses and rotations

9:30am- Training session - 24kg TGU, SLDL

24kg TGU to kneeling, 1/1
24kg SLDL, 3/3

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:45am - Complete

Notes - Writing this on Wed evening late.  Tuesday was a struggle, didn't feel all that great.  Trying to work through some kinks.

2/20/17 Monday February 20, 2017 (36kg PR - PR, 28kg 2H SW)

Back from Palm Springs

3:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

3:30pm - 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

3:45pm- Training session - 36kg PR - PR, 28kg 2H SW

3x:
16kg TGU + press at lunge and overhead, 1/1
32kg GSq, 5
DB 12kgs batwings, 5

28kg PR, 1/1
32kg PR, 1/1
32kg PR, 2/2

36kg PR, 3/3, x 3 rest in between each set (PR)

10 minutes:
28kg 2H SW x 15

Got 150 total swings (10 sets)

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

4:30pm - Complete

Notes - Back from Palm Springs, this was a bit more challenging than I anticipated.  Did a lot of relaxing over the weekend, thought I would be able to hit this hard, but perhaps the traveling and flying and more traveling this morning threw me off. It was 6 hours from leaving the house in Palm Springs until getting back to my house in Seattle, so I should have considered that some more.  In any event, this was a PR to get triples of the military press with the 36kg.  I have never done a triple with this weight, so that's awesome.  Been noticing that my right forearm and elbow were a little stiff/tight after my heavy day last Thursday, fine all weekend, a bit of the same today after the training session.  I think my lats are tight and I need some soft tissue work to balance some things out.

2/18/17 Saturday February 18, 2017 (a little training in Palm Springs)

Went to the Thunderbird Country Club in Palm Springs and messed around

11:15am - Start

This gym had some plastic kettlebells in weights from 8 pounds to 25 pounds (yeah, not kilos, haha) so I just messed around for a bit with the 25 pound bell, and then the 25 and 20 pound bells for stacking.

25lb bell
Arm bars, get-ups, presses
1H SW, cleans, presses, squats, snatches

Tried to clean a 60 lb dumbbell, odd motion, hard to balance the DB, so different than a KB

Dead lift a 75lb DB 5L, 5R

Stacking a 25 and 20 lb KB, loaded cleans, overhead walks

11:45am - Complete

Notes - Fun stuff, just enough to get a little bit of work in, felt pretty good.

2/16/17 Thursday February 16, 2017 (36kg C&P - PR, 36kg 2H SW)

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

Break

11:00am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

11:15am- Training session - 36kg C&P, 36kg 2H SW

3x:
20kg TGU + presses at lunge, OH, 1/1
48kg DL, 5
DB 12kgs batwings, 5

32kg C&P, 1/1, 2/2

36kg C&P, 3/3, x 5 (PR) rest in between each set

6 minutes:
36kg 2H SW x 10

Got 70 total swings

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

11:55am - Complete

Notes - Wow, this was tough, and I knew it was going to be. One less day to recover from heavy training as I am flying tonight with Leah to Palm Springs for 4 days of rest and relaxation, so had to move the standard Friday training up a day.  That is challenging when you are working with heavy weights and setting PRs at what seems like every training session.  Some rest is absolutely needed and is much appreciated.  With that said 5 sets of triples for C&P with a 36kg, are you serious?  This is great.  Lots of R&R now though, comes at the exact right time and then I can work on getting through triples on military presses with the 36kg next week to close the cycle.

2/15/17 Wednesday February 15, 2017 (36kg C&P - PR, 32kg 2H SW)

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

7:45am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:00am- Training session - 36kg C&P - PR, 32kg 2H SW

3x:
24kg TGU + windmill, 1/1
20kg BU FSQ, 2/2
DB 16kgs batwings, 3

32kg C&P, 1/1
32kg C&P, 2/2

36kg C&P, 3/3, x 4 (PR) rest in between each set

8 minutes:
32kg 2H SW x 10

Got 100 total swings

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:50am - Complete

Notes - Well that's another PR with the 36kg for C&P, triples for 4 sets.  Great stuff.  My only potential concern is that I am traveling late Thursday pm to Palm Springs for the long weekend, so I will have to move up my Friday training day to Thursday.  Two days in a row could be a lot.  Going to take extremely long rest breaks, and also I am not going to train in the early am, try to get a little more rested and be as fresh as possible for this.

2/14/17 Tuesday February 9, 2017 (24kg TGU, kickstand DL)

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

7:15am - 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 + Crooked Arm bar with 3 presses and rotations

Break

8:30am- Training session - 24kg TGU, SLDL

24kg TGU to kneeling, 1/1
24kg SLDL, 3/3

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:45am - Complete

Notes - Solid, feeling good.

2/13/17 Monday February 13, 2017 (36kg C&P, 28kg 2H SW)

7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 minutes (moving slowly)

8:15am - 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

8:15am- Training session - 36kg C&P, 28kg 2H SW

3x:
16kg TGU + press at lunge and overhead, 1/1
32kg GSq, 5
DB 12kgs batwings, 5

32kg PR, 1/1

32kg C&P, 2/2

36kg C&P, 3/3, x 3 rest in between each set

10 minutes:
28kg 2H SW x 15

Got 125 total swings (9 sets)

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:00am - Complete

Notes - Outstanding stuff here.  A little C&P today for triples, this is very good.  Long weekend in Bend, OR, am fighting a sinus infection but all in all this was a strong effort in the circumstances.

2/10/17 Friday February 10, 2017 (36kg PR - PR, 36kg 2H SW)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

6:45am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:00am- Training session - 36kg PR, 36kg 2H SW

3x:
20kg TGU + presses at lunge, OH, 1/1
48kg DL, 5
DB 12kgs batwings, 5

32kg PR, 1/1, 2/2

36kg PR, 2/2, x 8 (PR) rest in between each set

6 minutes:
36kg 2H SW x 10

Got 80 total swings

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:00am - Complete

Notes - Outstanding day,another PR pressing the 36kg.  Very exciting!  Traveled to Bend, OR late morning to spend a couple of days with college buddies.  Excited to have the time away.

2/9/17 Thursday February 9, 2017 (24kg TGU, kickstand DL)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

Break

9:30am - 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 + Crooked Arm bar with 3 presses and rotations

9:45am- Training session - 24kg TGU, SLDL

24kg TGU to kneeling, 1/1
24kg SLDL, 3/3

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

10:00am - Complete

Notes - Solid, feeling good.

2/8/17 Wednesday February 8, 2017 (36kg PR - PR, 32kg 2H SW)

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

7:45am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:00am- Training session - 36kg PR, 32kg 2H SW

3x:
24kg TGU + windmill, 1/1
20kg BU FSQ, 2/2
DB 16kgs batwings, 3

32kg PR, 1/1

36kg PR, 2/2, x 7 (PR) rest in between each set

8 minutes:
32kg 2H SW x 10

Got 100 total swings

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:50am - Complete

Notes - Personal best today with the 36kg press.  Doubles, for 7 sets.  Strongest ever.  Small technique cues for pressing toes and balls of feet into the ground have been huge.  Took plenty of rest between sets to ensure that I was truly ready to go.  Really happy with this.  32kg 2H SW, feeling snappy and powerful.

2/7/17 Tuesday February 7, 2017 (24kg TGU, kickstand DL)

8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

8:30am - 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 + Crooked Arm bar with 3 presses and rotations

8:45am- Training session - 24kg TGU, SLDL

24kg TGU to kneeling, 1/1
24kg SLDL, 3/3

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:00am - Complete

Notes - Very good stuff here.

2/6/17 Monday February 6, 2017 (36kg PR, 28kg 2H SW)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 minutes (moving slowly, snow day this morning, threw some things off)

7:45am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:00am- Training session - 36kg PR, 28kg 2H SW

3x:
16kg TGU plus press at the lunge, overhead, in the getdown lunge, 1/1
DB 16kgs batwings, 3
32kg GSq, 5

28kg PR, 2/2
32kg PR, 2/2

36kg PR, 2/2, x 6 rest in between each set

7x:
28kg 2H SW x 15

Got 105 total swings

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:50am - Complete

Notes - Really excellent training day today.  Big cues from Kevin to focus on ensuring that I am pressing into the ground with my big toes and ball of the feet.  I was really driving the bell up today and that is the most solid I have ever felt pressing the 36kg.  Given that 6 sets of doubles is what I ended the last cycle on, and it was a challenge, this was a bit surprisingly good today.  Small technique improvements can really make a huge difference.  Also feeling more snappy in the swing after fixing my feet.  All in all, very pleased with this.

2/4/17 Saturday February 4, 2017 (Easy KB work)

9:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:45am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

10:00am- Training session - Easy KB work

3x:
24kg TGU, 1/1
DB 16kgs batwings, 3
48kg DL, 5
24kg 2H SW x 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

10:20am - Complete

Notes -  Nice and easy, this was good.

2/3/17 Friday February 3, 2017 (DB 24kgs ladder complex)

Back from Spokane

3:40pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 5 minutes

3:45pm - 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

4:00pm- Training session - DB 24kgs ladder complex

24kg TGU to the knee, 1/1
DB 12kgs batwings, 5
24kg BU CL, 1/1

24kg TGU to the knee, 1/1
DB 16kgs batwings, 3
24kg BU CL plus walking, 1/1

24kg 2H SW x 20

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

DB 24kgs CL 4 SS PR 4 FSQ 4

DB 24kgs CL 5 SS PR 5 FSQ 5

DB 24kgs CL 4 SS PR 4 FSQ 4

DB 24kgs CL 3 SS PR 3 FSQ 3

DB 24kgs CL 2 SS PR 2 FSQ 2

DB 24kgs CL 1 SS PR 1 FSQ 1

24kg 2H SW x 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

4:30pm - Complete

Notes -  Great stuff.  Back from Spokane, had to move very quickly here.  Had not done double bell work in a long, long time.  This was really good.  Was checking my feet on the lifts, that was helping.  Did not take much time at all between sets, got a hell of a pump.

2/3/17 Thursday February 3, 2017 (24kg TGU, kickstand DL)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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 + Crooked Arm bar with 3 presses and rotations

Break

8:30am- Training session - 24kg TGU, SLDL

24kg TGU to kneeling, 1/1
24kg SLDL, 3/3

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:30am - Complete

Notes - Feeling solid, no ill effects from pressing that 40kg and trying to press the 44kg for the first time yesterday.

2/2/17 Wednesday February 2, 2017 (training with Kevin)

5:50am - Primal move and stretching

6:10am - Training with Kevin

Good training session.  Did some foam rolling, started out by doing some arm bars with the 16kg.  TGUs including a press at the tall kneeling position and overhead position with a 16kg.  24kg 2H SW, 48kg DLs, DB 12kgs batwings, back and forth.  Then practiced some pressing, 24kg, 28kg, 32kg.  DB 24kg FSQ.  We then went for pressing the 40kg, nailed it on both sides, the best and most explosive that the 40kg press has gone for me.  We then went for the 44kg, on the R side, decent clean, didn't move the bell much off the shoulder.  Rested, tried it on the L side, great clean, I damn near got the press.  Kevin said I was about one or two centimeters away.  This is a great sign, I just need to keep going with the training plan and I believe I will be pressing that 44kg.

Learning points, we spent a lot of time talking about foot placement, and ensuring that the big toe is drilled into the ground with the ball of the foot.  Kevin thought I may have been putting more weight on the outside parts of my feet in the swing and press, which takes away strength and could have been firing up the knee and adductors in a bad way.  I tried out the cues and it noticeably helped.  Very surprising sometimes that the smallest details make a huge difference, but I should know this by now.  I remember reading in a book by Geoff Neupert how critical the big toe is.  This is another big (re) discovery for me of a technique improvement that should help me propel forward.

Next training cycle is going to include 2 days a week of pressing, 1 day of push pressing the 40kg.  Spread out the pressing a bit more.  More conditioning.  Doubles with the 36kg to start, and then we are going to move to a double MP, then clean the bell, then press for a 3rd rep.  We'll finish with triples with the 36kg.  This should be challenging but I am at a point where I strongly believe I can do this without missing any reps.  Keep slogging away.

7:20am - End