8/30/17 Wednesday August 30, 2017 (16kg / 24kg circuit)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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 - 16kg / 24kg circuit

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

3x:
16kg TGU x 1/1 (3 presses @ kneeling)
24kg 2H SW x 10
16kg BU FSQ x 3/3
24kg 1H SW x 5/5
16kg BU PR x 3/3
24kg H2H SW x 5/5

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 - Solid training session.  As equally important, had another 90 minute body work session today after one last week, with my long time friend and amazing practitioner Dave Engstrom.  Doing a ton of work on my feet and pelvis, making a big improvement on the twist and tightness I have felt in the right lat, leg, and also on the low back on the left side / left hip.  This has been incredibly helpful.  The fact of the matter is I went hard for a long time, under a significant amount of life stress, without too much soft tissue work as it relates to massage, body work, etc.  So now I am paying the piper a bit and trying to work out some issues.  But the good news is that I think this is moving forward.

8/28/17 Monday August 28, 2017 (DB 24kgs complex)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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 24kgs complex

2x:
24kg TGU x 1/1
DB 36kgs DL x 5

20 minutes:
DB 24kgs CL x 2 FSQ x 2

DB 24kgs CL x 3 FSQ x 3
DB 24kgs CL x 5 FSQ x 5

Got in 4 sets, total of 40 reps per movement

24kg 2H SW x 10
24kg HSP x 5 (trial to dial in movement - things are off - this bell was too light to do that)
24kg 2H SW x 10 (better)

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 - Writing this Monday night.  Session felt good, strong, but left illiac crest was acting up all day.  Continuing to drill the Pain Free exercises, focus on hamstring stretches, wall sits. supine groin to calm down adductors.  My swings are off.  I am going with some HSP with a 32kg bell and I am really going to try and concentrate on getting a deep hinge and a good snap and float.  Using the 24kg today, it was just too light 2H to get the feel.  I am not sure what is up but just a bit off here.

8/26/17 Saturday August 26, 2017 (DB 24kgs complex)

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

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 - DB 24kgs complex

2x:
24kg TGU x 1/1
48kg DL x 5

15 minutes:

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

Got in 7 sets

24kg 2H SW x 10, 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

9:00am - Complete

Notes - Writing this on Sunday morning.  Feeling significantly better on the left hip / illiac crest.  Been mixing in various exercises from Pain Free including putting my legs on the wall (hamstring stretch / release) as well as air squats with the back on the wall (releasing the adductors / firing quads).  Also, improved technique in this training session after picking up various tips from Kevin on Friday with feet placement, and dialing it up on the timing of the hinge on cleans and swings (wait for the bell, hinge, then knees).  I am frustrated that I let things get off on the technique - that definitely has something to do with how I have been feeling.  Yet again another clear example of why having a coach and paying attention to all the small details is extremely important. Anyway, feels good to be getting back on track.

8/25/17 Friday August 25, 2017 (training with Kevin)

6:15am - Training with Kevin

Good to see Kevin today.  We started with foam rolling, then did some segmental rolling.  Went over issues I have been having with the adductors and illiac crest on the L side (old patterns).  We worked on some TGUs and identified that I have been using a narrow stance with the front leg, probably due to pelvis issues.  Widened out the stance by moving the front leg out in the tall kneeling position, this helped.  We then did some tall kneeling halos, which will focus on connecting the hips and shoulders.  Not putting too much pressure on the front leg.  Trying to be set up over the hip. We then started worked on various swings and the big finding of the day is that my stance seemed to be too wide in swings, which was causing a decrease in power.  Too wide of a stance has been problematic for me in the past and the cause of adductor issues - looks like this has cropped up again.  Also identified that I was moving my knees before my hip hinge out of the float, which pulls on the back - basically my damn swings were off.  This may have been the result of doing heavy swings for some time and form getting a bit off.  We drilled and drilled with just a 24kg and I started to get that hip hinge back, snap out of the hole, good float.  Have to remind myself to wait, wait, wait out of the float and then hips move back first as the bell comes to the crotch (play chicken).  Did the same thing with snatches.  Significantly improved power.  Also did some double bell cleans, see saws, and front squats, using a slower technique, really focusing on the hip hinge as the bells drop out the rack.  WAIT for the bells before hinging.

Going to do a 2 week cycle where we focus on some basics (cleans, see saws, front squats) with double bells, and swings, making sure I have the technique down.  Hope I can turn this around because things definitely feel pretty shitty currently.

7:15am - End

8/23/17 Wednesday August 23, 2017 (24kg complex)

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 - 24kg complex

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

24kg 2H SW x 10

15 minutes:
24kg 1H SW x 2 SN x 2 FSQ x 2 1H SW x 2, set down, switch hands
24kg 1H SW x 3 SN x 2 FSQ x 3 1H SW x 3, set down, switch hands

24kg 1H SW x 5 SN x 2 FSQ x 5 1H SW x 5, set down, switch hands

got 2 sets

24kg 2H SW x 10 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, felt fine, didn't want to push much.  Went to chiro today to work on this adductor stuff, left low back / illiac crest and right hip / hamstring tightness.  All old patterns.  Got some ideas.  Have bodywork later today as well.  Just have to work through this.

8/21/17 Monday August 21, 2017 (DB 24kgs moving target complex)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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 24kgs moving target complex

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

Moving target complex:

DB 24kgs CL x 2 SS PR x 1 FSQ x 1
DB 24kgs CL x 3 SS PR x 1 FSQ x 1

DB 24kgs CL x 5 SS PR x 1 FSQ x 1

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

DB 24kgs CL x 1 SS PR x 3 FSQ x 1

DB 24kgs CL x 1 SS PR x 5 FSQ x 1

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

DB 24kgs CL x 1 SS PR x 1 FSQ x 3

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

8:00am - Complete

Notes - Good training session.  Working through some issues with the left adductor / left hip which reaches around to low left back - things have been a bit off for a week since doing the heavy volume day on 32kg C&P last Monday.  Doing various mobility work over the weekend and I believe some of the issues at least are actually left trap / left shoulder related. Did an hour of Pain Free "supine groin stretch" yesterday and it really was working that left shoulder, trap, lat etc big time.  This is an old pattern that has reared up again, it's been some time since I had to deal with this.  With a back off week this week it's a good time to get some soft tissue work done and get plenty of sleep and recovery time.  I have been running things a bit hot, sleep has been less than optimal, and have been in the middle of a job search which is inherently stressful.  I also turned 40 years old last week too so there's that:)

8/19/17 Saturday August 19, 2017 (24kg complex)

7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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 - 24kg complex

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

24kg 2H SW x 10

3x:
24kg 1H SW x 2 SN x 2 FSQ x 2 1H SW x 2, switch hands 1H SW x 2 SN x 2 FSQ x 2 1H SW x 2, rest
24kg 1H SW x 3 SN x 2 FSQ x 3 1H SW x 3, switch hands 1H SW x 3 SN x 3 FSQ x 3 1H SW x 3, rest

24kg 1H SW x 5 SN x 2 FSQ x 5 1H SW x 5, switch hands 1H SW x 5 SN x 5 FSQ x 5 1H SW x 5, rest

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 - Good training session and really worked up quite the set.  I mixed this up slightly and decided not to time the session, but just go for 3 full sets, on a crisp pace; I also added in swings at each end for a "swing sandwich".  I probably was right around 20 minutes, maybe a minute or two over.  Not setting the bell down at the hand switch definitely increases intensity and keeps the heart rate very high.  A nice combination.

8/18/17 Friday August 18, 2017 (PR+pull-ups, 2H SW 40kg)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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 - PR plus pull-ups, 2H SW 40kg

2x:
20kg TGU x 1/1
DB 36kgs DL x 5

24kg PR x 5/5

5x:
32kg PR x 1/1
Pull-up
36kg PR x 1/1
Pull-up
40kg PR x 1/1

5 minutes:

40kg 2H SW x 10

got in 7 sets - 70 reps

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 - .Great training session.  Really proud of this.  I believe I am truly getting close to being able to press the 48kg.  I really had some strong presses with the 40kg, particularly the last two rounds when I did some brief visualization before addressing the bell, and driving my feet into the ground and pressing away from the bell. With the way the last reps went up, speed of the bell, that is a great sign.  Excellent close to this cycle.

8/16/17 Wednesday August 16, 2017 (36kg 1H complex, carries)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 25 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 1H complex

2x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
24kg BU PR x 1/1

32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

36kg complex x 5:

36kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

DB 36kgs farmer carries
40kg suitcase carry x 1/1
DB 36kgs farmer carries
40kg suitcase carry x 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

8:15am - Complete

Notes - First and foremost, it's my 40th birthday today, which is awesome.  Quite the day and plenty of reflection on my life through the first 40 years, and a lot to be very grateful for.  There is also a lot to be excited about for the future.  Starting out the day with a great training session was the way to go.  Now, I will relax and enjoy the rest of the day!

8/14/17 Monday August 14, 2017 (32kg C&P, 44kg H/S/P)

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 - 32kg C&P, 48kg H/S/P

3x:
20kg TGU x 1/1
20kg BU FSQ x 2/2

24kg PR x 5/5

3x:
32kg C&P x 1/1
32kg C&P x 2/2
32kg C&P x 3/3
32kg C&P x 4/4
32kg C&P x 5/5

5x:
48kg Hike/Swing/Park x 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 - Ok so that is no joke.  Would have to go back into my logs and figure out if that was a PR for C&P reps in one session with the 32kg, I am pretty positive that it was, 45 total C&P reps is some serious business.  Again my left adductor got a bit fired up later in the day after this session, same as last week, so this is a pattern that shows up when the volume gets high.  It's not terrible, and a bit of focused work on the left lower lat, glute with a lacrosse ball seems to get those muscles firing and taking some pressure off the adductor.  I think what happens is that those muscles don't bear as much of the load as they should when the volume gets high, and the left adductor starts to bark.  I will have to think about how to mitigate this, I think it's all amount making sure that left glute is really firing in the warm up and ready to do it's part.  All in all though this is a strong effort and a good day.

8/12/17 Saturday August 12, 2017 (24kg complex 20 mins)

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

8:45am- Training session - 24kg complex 20 minutes

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

20 minutes:
24kg 1H SW x 2 SN x 2 FSQ x 2, switch hands 1H SW x 2 SN x 2 FSQ x 2, rest
24kg 1H SW x 3 SN x 2 FSQ x 3, switch hands 1H SW x 3 SN x 3 FSQ x 3, rest

24kg 1H SW x 5 SN x 2 FSQ x 5, switch hands 1H SW x 5 SN x 5 FSQ x 5, rest

Ended up getting 3 full sets in 20 minutes

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

9:30am - Complete

Notes - Decided to keep the training same as last week.  After doing the first set of 5s, I was supposed to keep with sets of 5 for the rest of the training session, but I was feeling a little drained and wanted to keep form intact.  It's been a long week, interviewed and got a big job offer, which is super excited but it's been stressful. Also celebrating my 40th birthday today a with friends and family (turning 40 on August 16th).  All in all, the work was solid and I think it was a good move to modify the plan for today.

8/11/17 Friday August 11, 2017 (PR+pull-ups, 2H SW 40kg)

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

7:45am- Training session - PR plus pull-ups, 2H SW 40kg

2x:
20kg TGU x 1/1
DB 36kgs DL x 5

24kg PR x 5/5

4x:
32kg PR x 1/1
Pull-up
36kg PR x 1/1
Pull-up
40kg PR x 1/1

8 mins on the minute:
40kg 2H SW x 13

104 reps

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 - Excellent training  session.  Last rep on the R with the 40kg was a tough grind, but I got it.  L was easier.  I had a deep tissue massage yesterday evening and think I may still have been feeling the effects of that a little bit this morning, made pressing perhaps just a shade more difficult, but this was good stuff all around.  Was stressed for time so did 13 reps of 2H SW with the 40kg for 8 mins.  Didn't love it, have a lot more power with 10 rep sets.

8/9/17 Wednesday August 9, 2017 (32kg/36kg 1H complex, carries)

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 - 32kg/36kg 1H complex

2x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
24kg BU PR x 1/1

32/36kg complex:
32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm
36kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

36kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

DB 36kgs farmer carries
40kg suitcase carry x 1/1
DB 36kgs farmer carries
40kg suitcase carry x 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

8:30am - Complete

Notes - Really solid, quick training session.  Still noticing a lean when I am doing the suitcase carry with bell in the L hand with the 40kg, and gait is not as smooth.  This is something to mull over with Kevin and see what we think about that. It raises a clear difference from when I have the bell in the R hand, where I can stay more upright and gait is smoother when walking with the bell.

8/7/17 Monday August 7, 2017 (32kg C&P, 44kg H/S/P)

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

7:45am- Training session - 32kg C&P, 44kg H/S/P

3x:
20kg TGU x 1/1
20kg BU FSQ x 2/2

24kg C&P x 5/5

3x:
32kg C&P x 1/1
32kg C&P x 2/2
32kg C&P x 3/3
32kg C&P x 4/4

5x:
44kg Hike/Swing/Park x 3

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

8:30am - Complete

Notes - Really strong training session.  Noticed that my left adductor is a bit fired up though as I write this later in the afternoon.  Could be related to my left ankle, which is a lot better than it was on Friday, I am not sure.  I have noticed this before on heavier press days where the volume accumulates, and ladders to 4 reps with the 32kg is not a joke.  Not even close to failure, but the volume adds up.  Will need to loosen this up a bit.  I have all day interviews tomorrow for a potential new job, so a bit nervous for that as well, so mind is racing.  Will have to find a place of calm mentally.

8/5/17 Saturday August 5, 2017 (24kg complex 20 mins)

2:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

2:30pm - 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

2:45pm- Training session - 24kg complex 20 minutes

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

20 minutes:
24kg 1H SW x 2 SN x 2 FSQ x 2, switch hands 1H SW x 2 SN x 2 FSQ x 2, rest
24kg 1H SW x 3 SN x 2 FSQ x 3, switch hands 1H SW x 3 SN x 3 FSQ x 3, rest

24kg 1H SW x 5 SN x 2 FSQ x 5, switch hands 1H SW x 5 SN x 5 FSQ x 5, rest

Ended up getting 3 full sets in 20 minutes

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

3:30pm - Complete

Notes - Writing this on Sunday.  Solid training session.  Did a lot of work on my left ankle and legs as I played 3 games of kickball on Friday with co workers and was pretty sore, especially the left ankle as I jammed it a bit rounding first base.  Now, things are feeling good, just needed a couple of days I think to work things out.  Was good to get this training in as I think moving around and getting some blood flow, particularly on the front squats, was useful, as long as the weights were light which they were.  After this training session I also ended up teaching my fiance some KB work for an hour which was super fun:)

8/4/17 Friday August 4, 2017 (PR+pull-ups, 2H SW 40kg)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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 - PR plus pull-ups, 2H SW 40kg

3x:
20kg TGU x 1/1
DB 36kgs DL x 5

24kg PR x 5/5

3x:
32kg PR x 1/1
Pull-up
36kg PR x 1/1
Pull-up
40kg PR x 1/1

10 mins 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

8:15am - Complete

Notes - Excellent training session, this was good.  Feeling solid and a good first week of this cycle.

8/2/17 Wednesday August 2, 2017 (32kg 1H complex, carries)

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 1H complex

2x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
24kg BU PR x 1/1

5x:
32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

DB 32kgs farmer carries
40kg suitcase carry x 1/1
DB 32kgs farmer carries

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

8:00am - Complete

Notes - A great training session.  Most interesting thing was doing a suitcase carry with the 40kg which I have not done before.  Really works the grip and is way more difficult than carrying double bells.  I noticed with the bell in the left hand I lean left quite a bit, whereas with the bell in the right hand, I can maintain a more upright posture and don't lean as much.  I am not sure exactly what this might indicate in terms of an imbalance to potentially work on, but I will discuss with Kevin.

7/31/17 Monday July 31, 2017 (32kg C&P, 40kg H/S/P)

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

7:45am- Training session - 32kg C&P, 40kg H/S/P

3x:
20kg TGU x 1/1
20kg BU FSQ x 2/2

24kg C&P x 5/5

3x:
32kg C&P x 1/1
32kg C&P x 2/2
32kg C&P x 3/3

5x:
40kg Hike/Swing/Park x 3

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

8:30am - Complete

Notes - Great training session coming out of vacation week.  Very strong right now.  On the presses, on the negatives I felt greater use of my lats than normal, and used that to my advantage to load into the next clean, and then take that feeling out of the clean into the next press.  This is something I am going to remember as I really got the rhythm going with the cadence of the C&P.  I like that movement lot, much more than military pressing.  I am hoping though that this enhanced lat engagement is something I can keep refining and have that transfer to the MP.

7/29/17 Saturday July 29, 2017 (24/32kg 1H SW, Hike Snatch Park)

From Priest Lake, Idaho

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 40 minutes

7:10am- Training session - 24/32kg 1H SW, Hike Snatch Park

Indian Clubs 5 minutes
20kg Windmill x 1/1
20kg OH marching x 1/1
20kg GSq x 5

3x:
24kg Windmill x 1/1
32kg kickstand DL x 5/5

24kg 1H SW x 5/5

5x:
32kg 1H SW x 5/5
24kg Hike / Snatch / Park x 5/5

Band wrist extensions, 10 x 3 sets per hand

8:00am - Complete

Notes - Solid, a great final training session in Priest Lake.

7/28/17 Friday July 28, 2017 (32kg C&P ladder, 32kg 1H SW)

From Priest Lake, Idaho

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 40 minutes

7:10am- Training session - 32kg C&P ladder, 32kg 1H SW

Indian Clubs 5 minutes
20kg Windmill x 1/1
20kg OH marching x 1/1
20kg GSq x 5
24kg 2H SW x 10
24kg Windmill x 1/1
24kg OH marching x 1/1
24kg GSq x 5
24kg 2H SW x 10

3x:
DB 24kgs DL x 5
32kg suitcase carry 1/1

24kg C&P x 5/5

5x:
32kg C&P x 1/1
32kg C&P x 2/2
32kg C&P x 3/3

5 minutes on the minute:
32kg 1H SW x 5/5

Band wrist extensions, 10 x 3 sets per hand

8:00am - Complete

Notes - A lot of work on this day, felt fantastic, got it all done before my son woke up for his 8th birthday!  Lots of fun times.

7/26/17 Wednesday July 26, 2017 (DB 24kgs moving target complex)

From Priest Lake, Idaho

7:25am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:55am- Training session - Double 24kgs moving target complex

Indian Clubs 5 minutes
20kg Windmill x 1/1
20kg OH marching x 1/1
20kg GSq x 5
24kg 2H SW x 10
24kg Windmill x 1/1
24kg OH marching x 1/1
24kg GSq x 5
24kg 2H SW x 10

Moving target complex:

DB 24kgs CL x 1 SS PR x 2 FSQ x 1
DB 24kgs CL x 1 SS PR x 3 FSQ x 1

DB 24kgs CL x 1 SS PR x 5 FSQ x 1

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

DB 24kgs CL x 3 SS PR x 1 FSQ x 1

DB 24kgs CL x 5 SS PR x 1 FSQ x 1

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

DB 24kgs CL x 1 SS PR x 1 FSQ x 3

DB 24kgs CL x 1 SS PR x 1 FSQ x 5

Band wrist extensions, 10 x 3 sets per hand

8:30am - Complete

Notes - An excellent training session, crisp, quick, plenty of work but not hard.

7/24/17 Monday July 24, 2017 (20 / 24 / 32kg circuit)

From Priest Lake, Idaho

7:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

8:25am- Training session - Circuit 20kg / 24kg / 32kg

Indian Clubs 5 minutes
20kg Windmill x 1/1
20kg OH marching x 1/1
20kg GSq x 5
24kg 2H SW x 10
24kg Windmill x 1/1
24kg OH marching x 1/1
24kg GSq x 5
24kg 2H SW x 10

Circuit
5x:
20kg BU PR x 2/2
32kg 2H SW x 10
24kg BU FSQ x 2/2
32kg 2H SW x 10
32kg PR x 2/2

Band wrist extensions, 10 x 3 sets per hand

9:00am - Complete

Notes - Just getting to writing last week's training log after being on vacation in Priest Lake, Idaho with my fiance and kids.  Great vacation.  Had a 20kg, 2 24kgs, and a 32kg bell and one of my bands and Indian Clubs and got absolutely fantastic training done. Minimal approach, and it worked great.