6/30/17 Friday June 30, 2017 (36/24/44kg circuit)

6:50am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 25 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 - 36/24/44kg circuit

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

3x:
32kg TGU x 1/1
DB 12kgs batwings x 5
DB 36kgs DL x 5

Circuit - 3x
36kg Hike/Clean/Park x 3/3
36kg 2H SW x 10
24kg 1H Hike Snatch Park x 3/3
24kg SN x 5/5
44kg 2H HSP x 3
44kg 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

8:15am - Complete

Notes - Great training session, more conditioning but still plenty of load.  Was sweating a lot at the end.  Enjoyed this a lot.

6/28/17 Wednesday June 28, 2017 (DB 32kgs complex)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 25 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 - DB 32kgs complex 20 minutes

2x:
28kg TGU x 1/1
DB 16kgs FSQ x 2
BU PR 16kg x 2

DB 32kgs CL x 1 SS PR x 1 FSQ x 1 (warm up set - this was heavy)

20 minutes:
DB 32kgs CL x 3 SS PR x 2 FSQ x 1

Got in 9 full sets

32kg 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 - Good training session, though this was pretty heavy today.  I should have used a lighter warm-up set with TGUs (not jumping right into the 28kg), and probably should have used a warm-up set with double 24s or 28s before picking up the double 32s.  Lesson learned, I will improve this for further sessions within this training cycle.

6/26/17 Monday June 26, 2017 (32kg PR, 40kg 2H SW)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 40 minutes (moving quite slowing this morning)

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 PR, 40kg 2H SW

2x:
24kg TGU + PR at the top x 1/1
DB 12kgs batwings x 5
36kg DL x 5

24kg PR x 5/5
32kg PR x 2/2

5x:
32kg PR x 3/3

10 minutes on the minute:

40kg 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

8:00am - Complete

Notes - Solid training day.  Long day working in the hard in 90 degree + heat, took a bit out of me, was moving slowly this morning.  All in all though things feeling solid. Good start to a new cycle.

6/25/17 Saturday June 25, 2017 (24kg KB aerobics)

7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:35am - 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

7:50am- Training session - 24kg KB aerobics

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

24kg KB aerobics 20 minutes:

ladder:
SW 1 SN 1 PR 1 FSQ 1, set down, switch hands
SW 2 SN 2 PR 2 FSQ 2, set down, switch hands

SW 3 SN 3 PR 3 FSQ 3, set down, switch hands

Ended up getting through 3 ladders and then one set of 1 rep each arm

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

8:25am - Complete

Notes - Solid, this was very enjoyable and felt good.

6/23/17 Friday June 23, 2017 (training with Kevin )

6:15am - Training with Kevin

Great session.  We warmed up, did some 24kg TGUs, goblet squats.  Noticed on the goblet squats that I was not "pulling my elbows to my knees / pulling my knees to be elbows" but rather was hinging initially a bit, like a swing.  This is no good.  We fixed that right away and that was a good improvement.  I think I have that dialed back in now, not sure when that got off kilter.  Did some batwings with double 12kgs, those are going back in the warm up.  Did double 16kgs clean to front squat, multiple reps on the squats, to really dial in the feeling of engaging the abs on the front squat and staying tight.  That was good.  Did various 2H swings with the 24kg to warm up.  Did some TGUs with the 24kg with a press at the top to prime the press groove. Practiced some hike swing snatches with the 24kg, really like that move.  Worked into double 24kgs for a complex for multiple reps, 3 cleans, 2 seesaw presses, 1 front squat.  Then went for double 32kgs, 3 cleans, 2 seesaw presses, 1 front squat, did a few sets of those.  Hard stuff, we are going to work the double 32kgs this cycle and start pressing heavier.

7:30am - End

6/21/17 Wednesday June 21, 2017 (32kg PR, 28kg chain)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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, 28kg chain

3x:
24kg TGU  x 1/1
48kg DL x 5

24kg PR x 5/5

5x:
32kg PR x 2/2

Chain 28kg:
28kg 1H SW + CL + FSQ x 3, set down, switch hands
28kg 1H SW + CL + FSQ x 3, set down, switch hands

28kg 1H SW + CL + FSQ x 3, set down, switch hands

28kg 1H SW + CL + FSQ x 3, set down, switch hands

28kg 1H SW + CL + FSQ x 3, set down, switch hands

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 - Back off week, this was very easy, which is nice to experience because this is not a light load.  Feeling strong and rested, this is good.

6/19/17 Monday June 19, 2017 (DB 24kgs mini complex, 24kg SN)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 40 minutes (moving quite slowing this morning)

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 - DB 24kgs mini complex, 24kg SN

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

DB 24kgs mini complex:

3x:

DB 24kgs CL x 5 SS PR x 5 

5x:
24kg SN x 10/10

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 - Really good training session, quick, strong.  Had a chiro visit after the training, things are all around solid and I am pleased.  Need to keep it rolling.

6/17/17 Saturday June 17, 2017 (32kg PR, 2H SW ladder)

7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:35am - 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

7:50am- Training session - 32kg PR, 2H SW ladder

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

24kg PR x 5/5
32kg PR x 2/2

3x:
32kg PR x 5/5

3x:
32kg 2H SW x 10
36kg 2H SW x 10
40kg 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

8:35am - Complete

Notes - Good training session. I was a little wary here as my left trap had been acting up and I had done quite a bit of lacrosse ball work, mobility work, but by the time I started to train, it was feeling fine, and I eases into things to make sure I was feeling ok. Once I did the warm up set of doubles with the 32kg, I was good.  Focused on shoulder packing, and pressing from the lat, and everything felt good.  Writing this on Sunday, had a great day with my kids and Leah and her family yesterday, went to Bainbridge Island, and I got a great night's sleep.  Time to enjoy Father's Day!

6/16/17 Friday June 16, 2017 (36kg PR, 32/36kg chain)

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 - 36kg PR, 32/36kg chain

3x:
24kg TGU  x 1/1
48kg DL x 5

24kg PR x 5/5
32kg PR x 2/2

5x:
36kg PR x 2/2

Chain 32/36kg:
32kg 1H SW + CL + FSQ x 3, set down, switch hands
36kg 1H SW + CL + FSQ x 3, set down, switch hands

32kg 1H SW + CL + FSQ x 3, set down, switch hands

36kg 1H SW + CL + FSQ x 3, set down, switch hands

32kg 1H SW + CL + FSQ x 3, set down, switch hands

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 - Getting around to documenting this finally on Sunday.  Good training, end of this cycle, this was actually a decent amount of work and pretty challenging.  After the training session my left trap was acting up a bit. Did some good lacrosse ball work the last few days, it's fine now.  Going in for chiro on Monday, normal visit, an adjustment should help.  I think that the one hand swings as well as FSQ and generally the chain work with the 36kg is a pretty big challenge for me.  I think on the FSQ I probably would have benefited in terms of improved control and form to hold the bell with my off hand at least for the last sets in each chain.  Not an easy move.

6/14/17 Wednesday June 14, 2017 (DB 24/28/32kgs mini complex, 24kg SN ladder)

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 24/28/32kgs mini complex, 24kg SN ladder

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

DB 24/28/32kgs mini complex:

DB 24kgs CL x 5 SS PR x 5 

DB 28kgs CL x 5 SS PR x 5 

DB 32kgs CL x 3 SS PR x 3 

10 minutes:
24kg SN x 2/2, 3/3, 5/5

Did 5 sets or 100 reps, was pleased with that, up from 90 last week.

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 - A very good session.  Strong with the 32s, which was great.  Good snatches, I have improved each week of this cycle with the number of reps, without compromising form at all.  Wind is getting a little bit better.

6/12/17 Monday June 12, 2017 (32kg PR - PR, 2H HSP ladder)

6:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

6:35am - 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

6:50am- Training session - 32kg PR, 2H Hike / Swing / Park HSP ladder

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

24kg PR x 5/5

5x:
32kg PR x 5/5 (this is probably a PR with this bell)

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

7:35am - Complete

Notes - I don't recall doing 5 sets of 5/5 on the 32kg PR before in one session, so I think that was a PR.  The last rep on the last two sets was tough, and on the very last set, I was at 95%+ on the effort, but definitely keep very good form, at no point was I concerned I was going to miss a rep including those last ones.  A good challenge and a good check-in point for me.

6/10/17 Saturday June 10 2017 (24/28kg work)

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

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

9:45am- Training session - 24/28kg work

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

3x:
28kg TGU x 1/1
28kg 2H SW x 20
28kg GSq x 5
24kg BU PR x 1/1
24kg hike SN park x 5/5 (set down between hands but stay in the hike position)

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

10:15am - Complete

Notes - Good session, pressed for time, but was able to bang out 3 sets of this quickly.  I am really liking snatching these days.  Also, my TGU feels as good as it ever has overhead, which is an excellent sign.  No difference between the 28 and the 24.

6/9/17 Friday June 9, 2017 (36kg PR, 32/36kg chain)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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 - 36kg PR, 32/36kg chain

3x:
24kg TGU  x 1/1
48kg DL x 5

24kg PR x 5/5
32kg PR x 2/2

4x:
36kg PR x 2/2

Chain 32/36kg:
32kg 1H SW + CL + FSQ x 3, switch hands
36kg 1H SW + CL + FSQ x 3, switch hands

32kg 1H SW + CL + FSQ x 3, set down, switch hands

36kg 1H SW + CL + FSQ x 3, set down, switch hands

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 - Very good training session.  Pressing going well, maintaining good strength, and getting in the reps with the 36.  I enjoyed the chain work, putting in the 36kg, that will get your attention.  Solid.

6/7/17 Wednesday June 7, 2017 (DB 28kgs mini complex, 24kg SN ladder)

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 - DB 28kgs mini complex, 24kg SN ladder

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

DB 28kgs mini complex:

5x:
DB 28kgs 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 2/2 3/3 10/10 set, for a total of 45/45 or 90 reps in 10 minutes, up 10 reps from last week, that is good

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 pleased with this.  Up from DB 24kgs last week to the 28s, had my attention, but nothing I couldn't handle.  Snatching felt great, I really feel like I had better wind and was feeling a good groove, even just compared to last week.  Enjoying this movement more than I have in the past.  Added strength is making the 24kg feel more solid than it every has, which is very encouraging.  I also have improved the timing of my breath.

6/5/17 Monday June 5, 2017 (32kg PR, 2H HSP ladder)

6:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 25 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 - 32kg PR, 2H Hike / Swing / Park HSP ladder

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

24kg PR x 5/5

5x:
32kg PR x 4/4

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

7:45am - Complete

Notes - Really good training session today.   Life has been extremely busy with moving houses etc., I worked literally 10 hours outside in my yard yesterday at the old house, getting it ready to sell this week, but still was able to show up Monday morning physically to train and get some good work in.  It is a real testament to KB training and where I have been able to get to over time that the training sessions are giving much more than they are taking away.  Very fortunate.

6/3/17 Saturday June 3, 2017 (24kg work)

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

9:30am- Training session - 24kg work

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

4x:
24kg TGU x 1/1
24kg 2H SW x 20
24kg GSq x 5
24kg BU PR x 1/1
24kg hike SN park x 5/5 (set down between hands but stay in the hike position)

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

10:15am - Complete

Notes - This was really good.  I can see doing hike SN parks with a heavy bell, which is basically snatching for singles, focusing on power output, being a really good movement for me.  I enjoyed this a lot.

6/2/17 Friday June 2, 2017 (New Courage Corner - 36kg PR, 32kg chain)

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

6:30am - 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

6:45am- Training session - 36kg PR, 32kg chain

3x:
24kg TGU  x 1/1
48kg DL x 5

24kg PR x 5/5
32kg PR x 2/2

3x:
36kg PR x 2/2


Chain 4x:
32kg 1H SW + CL + FSQ x 3, set down, switch hands

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

7:15am - Complete

Notes - First training session in my new house, the new Courage Corner in the garage!!  Always wanted a garage gym, now I have one, this is going to be outstanding.  Getting a few more things for it including 1 inch rubber interlocking mats, most likely a squat rack + pull-up bar so I can do pull-ups, hang from the bar, use my rings to stretch, and eventually yes probably get a bar for deadlifts and squats.  In any event, this was heavy today (the 36kg doubles on the PR) but that was expected, I have been moving for 48 hours and am pretty worn out.  All in all this went better than expected.