7/22/17 Saturday July 22, 2017 (24kg 1H SW, Hike Snatch Park)

8:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

8:35am - 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

8:50am- Training session - 24kg 1H SW, Hike Snatch Park

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

5x:
24kg 1H SW 5/5
24kg Hike / Snatch / Park 5/5

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

9:35am - Complete

Notes - Getting ready to go to Priest Lake, ID for a week, this was an easy session with a focus on getting ready for some long car rides.  Good stuff.  Excited for the trip. Bringing a 20, 2 24s, and a 32kg.

7/21/17 Friday July 21, 2017 (training with Kevin )

6:15am - Training with Kevin

Excellent training session.  Foam rolling, some thoracic spine work to start, then get-ups with a 20kg, and some goblet squats.  2H SW with the 24kg.  Bottoms up work with the 20kg, both FSQ and PR.  Pressing the 32kg for some doubles.  1H SW practice with the 32kg, felt good.  We finished with a declining ladder of 32kg 1H SW 5 CL 1 PR 1 FSQ 1, switch hands, then next set 4 swings, next set 3, then 2, then 1. Worked on some 1 legged deadlifts in between. Going to be a productive and fun week in Priest Lake, ID for PTO.  Bringing a 20 / 2 24s / 32kg to Priest Lake.  Going to snatch, press, and do some KB aerobic work.  Looking forward to it.  When I am back from Priest on Monday 7/31, we will jump into a new cycle that will have me pressing the 40kg even more.  Another press test at the end of this next cycle.

7:30am - End

7/19/17 Wednesday July 19, 2017 (TGU ladder, 20 mins 24kg GSq / 1H SW / SN)

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

7:00am- Training session - TGU ladder, 20 mins 24kg GSq / 1H SW / SN

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

24kg TGU x 1/1
28kg TGU x 1/1
32kg TGU x 1/1

20 minutes:

24kg GSq x 5
24kg 1H SW x 5/5
24kg SN x 5/5

Got 6 full rounds.

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 - Solid session, strong effort.  Looking forward to training on Friday with Kevin.

7/17/17 Monday July 17, 2017 (DB 24kgs KB aerobics)

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 - DB 24kgs KB aerobics

3x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10

DB 24kgs KB aerobics:

20 minutes:

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 5 SS PR x 5 FSQ x 5

Got 4 full rounds.  40 reps per movement 

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.  Last set was tough, I was pushing the time.  Had to finish the 5 front squats after the 20 minute timer went off.  All in all, great stuff.  Back off week comes at the right time and how about a back off that still has double 24s for load!! And is a legit back off.  Nice.

7/15/17 Saturday July 15, 2017 (36kg PPR / 36kg 2H SW, DB 36kgs carries)

8:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

8:35am - 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

8:50am- Training session - 36kg PPR / 36kg 2H SW, DB 36kgs carries

3x:
20kg TGU + windmill x 1/1
20kg 1H SW x 5/5
20kg BU PR x 1/1

28kg Push PR x 2/2
28kg 2H SW x 10

5x:
36kg Push PR x 2/2
36kg 2H SW x 20

2x:
DB 36kgs carries

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

9:35am - Complete

Notes - Great training session, heavy enough load for sure but didn't feel heavy.  Nice to be push pressing the 36kg other than pressing, so much easier:)  Chance to go extremely slow with the reps, focus on every aspect of the technique.  Really good stuff.  Might be time to buy another 40kg so I can do double 40kg carries:)  My birthday is August 16th.....

7/14/17 Friday July 14, 2017 (44/24/44kg circuit)

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 - 44/24/44kg circuit

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

32kg TGU x 1/1
Pull-up x 2
DB 36kgs DL x 5

32kg TGU x 1/1
Pull-up x 3
DB 36kgs DL x 5

32kg Hike/Clean/Park x 3/3

40kg Hike/Clean/Park x 3/3

Circuit - 3x
44kg Hike/Clean/Park x 3/3
44kg 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

7:45am - Complete

Notes - Another excellent training session.  Much more intuitive about warm up sets, doing things smartly and then being ready when the work sets hit.  Really strong performance, good ending here to another cycle with clear progress made. Cleaning a 44kg 3x with the parking between each rep is some serious business.  Strength and cardio work, I was sweating profusely at the end of this one and still perspiring 20 minutes later even after a shower.  Nice.

7/12/17 Wednesday July 12, 2017 (DB 32kgs complex)

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 - DB 32kgs complex 20 minutes

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

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

DB 28kg CL x 3 SS PR x 2 x FSQ x 1

DB 32kgs CL x 1 SS PR x 1 FSQ x 1

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

Got in 10 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 - This was an excellent training session.  I had improved control over the double 32s here, which was excellent.  One extra set compared to the last couple of weeks.  Really great sign of progress.

7/10/17 Monday July 10, 2017 (40kg PR, 40kg 2H SW)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 40 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 - 40kg PR, 40kg 2H SW

2x:
24kg TGU + PR at the top x 1/1
Pull-up x 1, x 1
36kg DL x 5

24kg PR x 5/5
32kg PR x 2/2
36kg PR x 1/1

5x:
40kg PR x 1/1

10 minutes on the minute:

40kg 2H SW x 12

120 2H SW total

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 - Well, this is one of the most gratifying training sessions ever.  This is as much proof as I ever need to yet again appreciate that sometimes, actually most of the time, you need to drill on the basics and create the deepest, broadest base of strength possible.  Once you have that, you have a better chance of handling more load and getting some PRs.  The following are notes from my the last time I tried to press the 40kg, on April 21, which was nearly 3 months ago.

"Generally another infuriating session and a major drop off again from where I have been with the 40kg on my R side.  I can tell things are tight, technique is a little off, my shoulder is running up, and I am having issues getting through the sticking point.  The L side is fine.  I am also very tired as I have been traveling a lot and work has been very busy.  It's probably time to check in on the training approach and try something different.  What I am not totally sure.  Perhaps focusing more with the 32 and the 36 and building up a deeper base.  I also need to get some issues worked on mobility wise, my outer left knee continues to bother me, and I wonder if some of the pressing issues is related, I am sure it is actually."

So yet again Kevin has been a magician with the training protocol as basically what we have done the last 3 months is drill the shit out of the 32 and 36.  Haven't tried to press the 40kg even once and hell I have barely even cleaned the thing either.  So today I hit 4 singles, both arms, and on the R side, honestly probably the most solid presses I have had for that volume just about ever.  So yes, the last 3 months have been very productive and really am pleased with this.  The 40kg is just damn heavy though, there is no getting around that.  Maybe one day the 40kg can feel like the 32kg or hell I would even be happy with the 36kg.  I like this bell a lot but it demands 100% focus and attention.  Anything off with the clean, that bell is not going up, at least on the R side.  In any event, great to have days like this.  It's cool to see what you can do when you focus on volume with a heavy-ish bell that you can handle, for me that's probably the 32kg for serious reps, the 36kg for a decent number of reps.  I can absolutely remember when my training bells were the 24 and 28kg, to have moved up like this over time has really been great.

7/8/17 Saturday July 8, 2017 (32kg PPR / 32kg 2H SW, DB 32kgs carries)

8:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

8:35am - 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

8:50am- Training session - 32kg PPR / 32kg 2H SW, DB 32kgs carries

3x:
20kg TGU + windmill x 1/1
20kg 1H SW x 5/5
20kg BU PR x 1/1\

28kg Push PR x 2/2

5x:
32kg Push PR x 2/2
32kg 2H SW x 20

2x:
DB 32kgs carries

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

9:35am - Complete

Notes - Great training session, really enjoyed this.  Perfect load.

7/7/17 Friday July 7, 2017 (40/24/44kg circuit)

7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 minutes (resting, taking it easy)

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

8:30am- Training session - 40/24/44kg circuit

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

32kg TGU x 1/1
Pull-up x 1, 1
DB 36kgs DL x 5

32kg TGU x 1/1
Pull-up x 2
DB 36kgs DL x 5

32kg Hike/Clean/Park x 3/3

Circuit - 3x
40kg Hike/Clean/Park x 3/3
40kg 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

9:10am - Complete

Notes - Real solid training session today.  Heavy loads, that's some really decent work with the 40 and 44.  Excellent.

7/5/17 Wednesday July 5, 2017 (DB 32kgs complex)

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 - DB 32kgs complex 20 minutes

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

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

DB 28kg CL x 3 SS PR x 2 x FSQ x 1

DB 32kgs CL x 1 SS PR x 1 FSQ x 1

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

Got in 9 full sets, dropped the bells on my last FSQ on the last set

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

8:45am - Complete

Notes - Well that was one hell of a training session.  Damn near one of the hardest I have ever completed, maybe the hardest complex.  20 minutes, adding the second rep for the FSQ made this very challenging.  Those damn bells wanted to spill out on the FSQ in my last couple of sets.  Grip was definitely challenged by the end and just overall fatigue as this is a hell of a lot of work.  On the very last FSQ I was coming out of the hole but just could not hold on to the bells, I somewhat carefully let them spill out onto my mats, which are on top of concrete in the garage. That was one hell of a sound, let me tell you, and my fiance came down to make sure I was ok.  Fortunately given my experience I was under control and I know how to get out of a lift if I need to (you do not try and stop double 32s as that is a good way to get injured).  My mats and the concrete underneath now have a permanent scar..... It's a good reminder to be constantly vigilant about technique and monitor fatigue.  I knew I was pushing myself but I stayed under control and I knew what to do.  I am not happy about dropping bells, really not happy, but it's a good experience.  Specifically as to technique I must have had a hard time staying upright on that last rep and/or had lost enough grip strength where I just could not keep a hold on the bells.  Something to work on going forward.  I will be cautious if I go up to 3 reps on the FSQ next week, as I can imagine that is going to get extremely challenging in terms of the last couple of sets.

7/3/17 Monday July 3, 2017 (36kg PR, 40kg 2H SW)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 75 minutes (lots of stretching and lacrosse ball work)

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, 40kg 2H SW

2x:
24kg TGU + PR at the top x 1/1
Pull-up x 1, x 1
36kg DL x 5

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

5x:
36kg PR x 2/2

10 minutes on the minute:

40kg 2H SW x 11

110 2H SW total

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 - Holiday today, so I took an exceptionally long time to warm up, more of less intentionally.  Needed some extra lacrosse ball work on my right tricep and elbow which didn't surprise me.  On Saturday in putting together the squat rack I had to do a ton of tightening on bolts, etc. etc. and thought I tried to use both arms/hands, I used the right a little bit more due to better dexterity.  My hands were tired and I figured I might bark a little on the R side.  Not a big deal.  I felt some good release on the lacrosse ball work and paid a lot of attention to technique during the traning session.  Things went very well.  Very strong.

7/1/17 Saturday July 1, 2017 (28kg PPR / 28kg 2H SW, DB 32kgs carries)

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 - 28kg PPR / 28kg 2H SW, DB 32kgs carries

3x:
20kg TGU + windmill x 1/1
20kg 1H SW x 5/5
20kg BU PR x 1/1

5x:
28kg Push PR x 2/2
28kg 2H SW x 20

2x:
DB 32kgs carries

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 - Great training session, really enjoyed this today.  Also, got my squat rack + pullup bar set up in the garage today.  Now I can bring pull-ups (and weighted pull-ups) into the mix, this is going to be excellent.