5/31/17 Wednesday May 31, 2017 (DB 24kgs mini complex, 24kg SN ladder, DB 24kgs carries)

7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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 - DB 24kgs mini complex, 24kg SN ladder, DB 24kgs carries

3x:
24kg TGU x 1/1
24kg GSq x 5

DB 24kgs mini complex:

5x:
DB 24kgs CL x 5 SS PR x 5 

25 reps each movement total

10 minutes:

24kg SN x 2/2, 3/3, 5/5

Did 3 sets and then finished with a 10/10 set, for a total of 40/40 or 80 reps in 10 minutes

DB 24kgs carries, started overhead + walking, dropped to the rack + walking, then dropped to farmers + walking.  Held on until I could not.  Didn't time it but it was a long carry (2 mins +)

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 - Enjoyed this session a lot.  I enjoy the sessions with a minimum number of bell switches.  Sometimes it is just damn nice to grab only one or two bells and just get after it.  This will be much less of a thing starting Friday as I will be training in the garage in my new house, right next to my KBs.  A new Courage Corner.  Exciting times!!!!

5/29/17 Monday May 29, 2017 (32kg PR, 2H HSP ladder)

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

7:00am - 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

7:15am- Training session - 32kg PR, 2H Hike / Swing / Park HSP ladder

2x:
DB 16kgs batwings x 5

3x:
24kg TGU x 1/1
48kg DL x 5

24kg PR x 5/5

5x:
32kg PR x 3/3

3x:
32kg 2H HSP x 5
36kg 2H HSP x 3
40kg 2H HSP x 2

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 - Good training session.  I realized I did a poor job of reading the plans and forgot to include 1H / 1L planks in the warm up, and didn't include a carry at the end of the session.  Dumb.  I will get that right next time.  This session was fine but I definitely noticed fatigue, and didn't have good bell speed or feel on the R.  Elbow and tricep were tight going into this, I noticed in playing baseball with my kids yesterday.  Just a little bit off.  Moving houses and extreme high stress level as a result of all of this activity is not easy to manage. Just looking to maintain strength right now and get through these couple of weeks intact.

5/27/17 Saturday May 27, 2017 (2H SW ladder, 1H 1L planks)

8:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:00am - 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

9:15am- Training session - 2H SW ladder, 1H 1L planks

2x:
24kg TGU x 1/1
24kg GSq x 5

5x:
32kg 2H SW x 10
36kg 2H SW x 10
40kg 2H SW x 10
1H 1L plank hold 1/1

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 - Great session.  Body feeling fantastic.

5/26/17 Friday May 26, 2017 (training with Kevin - PR max 32kg PR 7/7)

5:45am - Primal Move

6:10am - Training with Kevin

7:30am - Finish

Notes - Great day training with Kevin.  We started with some foam roll.  Then Kevin showed me a hip stretch that focused on the quads, which should help some of the pulling and tension I have been feeling on my left knee.  We did some get-ups with the 20kg.  Then did some 2H swings with the 24kg and the 32kg, focusing on long arms and a good float.  We then practiced some "Hike Swing Park" with the 32kg for singles, 2H style.  We then practiced some HSP with the 20kg for Snatching, which I enjoyed (effectively, snatching from the ground for single reps, back to back etc.).  We then did that with the 24kg.  We then switched things up to do some a HSP chain with the 32kg, which was basically Swing, Clean, FSQ, park, then 2nd set was SW / CL / FSQ park SW / CL / FSQ park, then 3rd set was 3 reps of the chain.  I liked it quite a bit.  Did a bit of rest, then we tried for a military press max with the 32kg.  Got 7 reps with each arm!  Not bad really.  Never tried that, it was cool.  Kevin and I were talking about how when I made SFG1 in November 2014, my one rep max was a 32kg, and it was hard.  I mean, almost 2 1/2 years have gone by of course, but it has been good progress in strength for sure.  It's nice to reflect and see that kind of improvement over time.  We finished the training session with walking double farmer carries with the 32kgs, refining technique slightly to ensure my elbows were locked and pushing the bells to the ground.  Felt great, and I held onto the bells for quite some time.  Carries will continue to be included in training.  We are going for a 2-week block while I move houses, not going to push the red meter, but just keep things consistent in terms of loading, and do some more ballistic work a bit.  Should be good.  I hope once the moves are complete and things start to go back to normal later in mid to late summer, we can amp up to get past the 44kg PR max, and hit that 48kg beast press.

5/24/17 Wednesday May 24, 2017 (DB 24kgs complex)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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 - DB 24kgs complex

2x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10

DB 24kgs complex:

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

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

DB 24kgs CL x 4 SS PR x 4 FSQ x 4

DB 24kgs CL x 5 SS PR x 5 FSQ x 5

DB 24kgs CL x 4 SS PR x 4 FSQ x 4

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

DB 24kgs CL x 2 SS PR x 2 FSQ x 2

DB 24kgs CL x 1 SS PR x 1 FSQ x 1

25 reps each movement total

24kg 2H SW x 10

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

Notes - Pleased with this session.  It was frankly quite easy except for the sets of 4 and 5 on the front squats.  Those are always tough at the end of a complex.  Solid stuff all around.

5/22/17 Monday May 22, 2017 (24/28kg TGUs, 24/28kg 2H SW)

7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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 - 24/28kg TGUs, 24/28kg SW

24kg GSq x 5

24kg TGU x 1/1
28kg TGU x 1/1

24kg TGU x 1/1

28kg TGU x 1/1

24kg TGU x 1/1

10 minutes of swings:

24kg 2H SW x 20
28kg 2H SW x 20
24kg 1H SW x 10/10
28kg 1H SW x 10/10
24kg 2H SW x 20
28kg 2H SW x 20
24kg 1H SW x 10/10
28kg 1H SW x 10/10
24kg 2H SW x 10

Got 170 total swings in 10 minutes

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 day overall here.  Pretty tired after coming off a weekend where I did a ton of manual labor in the yard, and also went for a very long walk on Sunday night.  Needed this today, nothing more, it was perfect.

5/20/17 Saturday May 20, 2017 (DB 24kgs complex, 20kg SN breathing ladder, DB 32 kgs farmer walks)

7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:15am- Training session - DB 24kgs complex, 20kg SN breathing ladder, DB 32 kgs farmer walks

20kg TGU+windmill  x 1/1
20kg GSq x 5
24kg TGU+windwill  x 1/1
24kg GSq x 5

DB 24kgs CL x 1 FSQ x 1

DB 24kgs CL x 2 FSQ x 2

DB 24kgs CL x 3 FSQ x 3

DB 24kgs CL x 4 FSQ x 4

DB 24kgs CL x 5 FSQ x 5

20kg SN x 1/1, breath 1
20kg SN x 2/2, breath 2

20kg SN x 3/3, breath 3

20kg SN x 4/4, breath 4

20kg SN x 5/5, breath 5

20kg SN x 6/6, breath 6

20kg SN x 7/7, breath 7

20kg SN x 8/8, breath 8

20kg SN x 9/9, breath 9

20kg SN x 10/10, breath 10

DB 32kg farmer walks x 2 (about 90 seconds each)

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

8:55am - Complete

Notes - Excellent session, really felt good for this training session.  A great mix of movements, I really enjoyed these Saturday sessions during this cycle.

5/19/17 Friday May19, 2017 (36kg C&P ladders, 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 C&P ladders, 2H SW ladder

2x:
24kg TGU+windmill  x 1/1
24kg GSq x 5
DB 16kgs batwings x 5/5

24kg C&P x 5/5
32kg C&P x 1/1
32kg C&P x 2/2

Ladder
5x:
36kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)

note - fail on the R side on the 1st set of 5 with 3/3.  Did not get the 3rd rep.  Had to put the bell down and then re-clean for that rep.

30 C&P per arm

5x:
36kg 2H SW x 10

50 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

7:40am - Complete

Notes - So this was great, but something interesting happened.  I had a fail on the R side on my first set for the 3/3, not getting the 3rd rep.  I was irate.  I think my breathing was off, and I got stuck coming out of the rack and could not get past the sticking point.  I was thinking to myself "here we go again" as this was my first set of the day.  However, I re-focused, tried to clean up my set-up (pushing toes into the ground), and work on breathing between each clean (exhale into the hole, then a quick inhale to get tight into the rack).  This helped.  Though each set of 3/3 was challenging on the R side, I got all the reps, and they were solid, not grinding reps.  The L side was easy money, never a concern.  It's a weird thing.  My L press is really, really good but the R just is not as good - and I am right-handed.  It's definitely a technique thing as well as asymmetries I think in my body between the hips and shoulders and how they tie together (I think from baseball primarily).  In any event, a good final day for this cycle overall and something to be proud of.

5/17/17 Wednesday May 17, 2017 (28kg PR ladders, 28kg 2H SW)

7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:45am- Training session - 28kg PR ladders, 28kg 2H SW

2x:
16kg BU TGU  x 1/1
48kg DL x 8
one arm one leg plank hold 1/1

Ladder
3x:
28kg PR x 1/1, 2/2, 3/3, 4/4, 5/5 (set the bell down between hands)

45 PR per arm

10 minutes on the minute:
28kg 2H SW x 16

Got 160 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 - This was a very good training session.  I am pleased with the progress overall.  Under a tremendous amount of stress from work / relationship / ex wife / kids.  It's a very difficult time period.  45 minutes of solid training is like an oasis in the middle of a desert.

5/15/17 Monday May 15, 2017 (32kg C&P ladders, 2H SW ladder)

6:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

6:55am - 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

7:10am- Training session - 32kg C&P ladders, 2H SW ladder

2x:
20kg TGU+windmill  x 1/1
20kg GSq x 5
one arm one leg plank hold 1/1

24kg C&P x 5/5
28kg C&P x 2/2

Ladder
4x:
32kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)

30 C&P per arm

3x:
32kg 2H SW x 10
28kg 2H SW x 10
24kg 2H SW x 10

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

7:55am - Complete

Notes - Really solid day.  Good volume, but not hard at all.  No increase in exertion on the first reps to the last.  Very pleased.  My L press groove is still better than my R, but things continue to get better on the R.  This has been a productive cycle for me for sure. Looking forward to a couple of good sessions to close it out on a high note.

5/13/17 Saturday May 13, 2017 (DB 24kgs complex, 20kg SN breathing ladder, DB 32 kgs farmer walks)

8:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:45am- Training session - DB 24kgs complex, 20kg SN breathing ladder, DB 32 kgs farmer walks

20kg TGU+windmill  x 1/1
20kg GSq x 5
20kg TGU+windwill  x 1/1
20kg GSq x 5

DB 24kgs CL x 1 FSQ x 1

DB 24kgs CL x 2 FSQ x 2

DB 24kgs CL x 3 FSQ x 3

DB 24kgs CL x 4 FSQ x 4

DB 24kgs CL x 5 FSQ x 5

20kg SN x 1/1, breath 1
20kg SN x 2/2, breath 2

20kg SN x 3/3, breath 3

20kg SN x 4/4, breath 4

20kg SN x 5/5, breath 5

20kg SN x 6/6, breath 6

20kg SN x 7/7, breath 7

20kg SN x 8/8, breath 8

20kg SN x 9/9, breath 9

20kg SN x 10/10, breath 10

DB 32kg farmer walks

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

9:25am - Complete

Notes - Great session again, really enjoy this one.  I would say compared to last week, everything was a little bit "easier" which is a good sign.  Snatching was easier, able to control breath better.  The farmer walks at the end were significantly better today than last week, another good sign.

5/12/17 Friday May12, 2017 (36kg C&P ladders, 36kg 2H SW)

8:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:10am - 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

9:25am- Training session - 36kg C&P ladders, 2H SW ladder

2x:
24kg TGU+windmill  x 1/1
24kg GSq x 5
DB 16kgs batwings x 5/5

24kg C&P x 5/5
32kg C&P x 1/1
32kg C&P x 2/2

Ladder
4x:
36kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)

24 C&P per arm

5x:
36kg 2H SW x 10

50 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

10:10am - Complete

Notes - A really good effort here on the heavy day this week, particularly in light of terrible stress at work.  Some of the hardest times I have had to deal with in my professional career.  It sure is nice to have an outlet and feel physically strong and capable in the face of these life challenges.

5/10/17 Wednesday May 10, 2017 (28kg PR ladders, 28kg 2H SW)

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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - 28kg PR ladders, 28kg 2H SW

2x:
16kg BU TGU  x 1/1
48kg DL x 8
one arm one leg plank hold 1/1

Ladder
3x:
28kg PR x 1/1, 2/2, 3/3, 4/4 (set the bell down between hands)

30 PR per arm

10 minutes on the minute:
28kg 2H SW x 16

Got 160 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

8:15am - Complete

Notes - Very solid training day, things are going well.  Continuing to try and dial in on the press technique, today was another chance to grease the groove.

5/8/17 Monday May 8, 2017 (32kg C&P ladders, 2H SW ladder)

7:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 35 minutes (moving pretty slowly)

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 - 32kg C&P ladders, 2H SW ladder

2x:
20kg TGU+windmill  x 1/1
20kg GSq x 5
one arm one leg plank hold 1/1

24kg C&P x 5/5
28kg C&P x 2/2

Ladder
3x:
32kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)

18 C&P per arm

3x:
32kg 2H SW x 10
28kg 2H SW x 10
24kg 2H SW x 10

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

8:50am - Complete

Notes - Moving strangely slowly this morning, but ultimately this was a very solid training session once I got going. I actually have been to bed early several days in a row, which is unusual for me, but ultimately a very good thing. I think my body is needing the rest and is asking for as much as it can get.  So I will try to keep this up.  Strength was very good, and technique continues to improve on the R side.  Particularly I think practicing the double cleans is helping me - that feeling on the clean of popping out of the hole and getting a quick vertical movement with the bells into the rack. keeping the elbows very close to the body, is something I have tried to translate to the clean on the single press.  Not exactly the same, but getting the bell vertical and right into the rack with limited wasted movement, and using the lat to move the bell and keep it loaded into the rack, is definitely helping my press.  This is a good thing.  I also have been trying to load the lat with the bell on the ground, and avoiding any "twist" at the truck or hips as the bell goes back and comes out of the hole. Being able to use weights that I can really move around helps a lot too.  I am hoping this translates back to the 40 and 44kg once those come back in the rotation.  Swings were strong and felt good.

5/6/17 Saturday May 6, 2017 (DB 24kgs complex, 20kg SN breathing ladder, DB 32 kgs farmer walks)

7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:15am- Training session - DB 24kgs complex, 20kg SN breathing ladder, DB 32 kgs farmer walks

20kg TGU  x 1/1
24kg GSq x 5
24kg TGU  x 1/1
24kg GSq x 5

DB 24kgs CL x 1 FSQ x 1

DB 24kgs CL x 2 FSQ x 2

DB 24kgs CL x 3 FSQ x 3

DB 24kgs CL x 4 FSQ x 4

DB 24kgs CL x 5 FSQ x 5

20kg SN x 1/1, breath 1
20kg SN x 2/2, breath 2

20kg SN x 3/3, breath 3

20kg SN x 4/4, breath 4

20kg SN x 5/5, breath 5

20kg SN x 6/6, breath 6

20kg SN x 7/7, breath 7

20kg SN x 8/8, breath 8

20kg SN x 9/9, breath 9

20kg SN x 10/10, breath 10

DB 32kg farmer walks

1st set - 70 seconds
2nd set - 35 seconds, set down, 35 seconds (left hand grip fatigue)

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

8:55am - Complete

Notes - Absolutely loves this, great session today.

5/5/17 Friday May 5, 2017 (36kg C&P ladders, 36kg 2H SW)

6:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:10am - 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

7:25am- Training session - 32kg C&P ladders, 2H SW ladder

2x:
24kg TGU+windmill  x 1/1
24kg GSq x 5
DB 16kgs batwings x 5/5

24kg BU PR x 1/1

32kg PR x 1/1
32kg C&P x 2/2

Ladder
3x:
36kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)

18 C&P per arm

5x:
36kg 2H SW x 10

50 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

8:10am - Complete

Notes - Man, this was outstanding.  The final rep on the last set of C&P on the R side was tough, but not at failure.  It was still a solid rep.  That R side is coming around, groove is improving again.  Fixing it with better clean and rack position.  Very encouraging week here to end with a 36kg session like this.

5/3/17 Wednesday May 3, 2017 (28kg PR ladders, 28kg 2H SW)

6:50am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:20am- Training session - 28kg PR ladders, 28kg 2H SW

2x:
16kg BU TGU  x 1/1
48kg DL x 8
one arm one leg plank hold 1/1

Ladder
3x:
28kg PR x 1/1, 2/2, 3/3 (set the bell down between hands)

18 PR per arm

10 minutes on the minute:
28kg 2H SW x 15

Got 150 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 - Excellent session, this was easy, felt great.  Continue to work on the clean, no twist or muscling the bell into the rack, using the hips.  Things are going well.

5/1/17 Monday May 1, 2017 (32kg C&P ladders, 2H SW ladder)

6:50am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:20am- Training session - 32kg C&P ladders, 2H SW ladder

2x:
20kg TGU+windmill  x 1/1
20kg GSq x 5
one arm one leg plank hold 1/1

24kg PR x 5/5

Ladder
2x:
32kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)

12 C&P per arm

3x:
32kg 2H SW x 10
28kg 2H SW x 10
24kg 2H SW x 10

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

8:00am - Complete

Notes - An outstanding press session, really pleased with this.  I think I have started to fix the clean/rack issue on the R side by getting my hips into the clean, and not twisting and muscling the clean.  This is very good. Bell was moving nicely today.  Body feels significantly better compared to a week or so ago.