1/21/17 Saturday January 21, 2017 (40kg PPR, DB 24kgs FSQ, 40kg 2H SW)

9:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:20am - 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

9:35am- Training session - 40kg PPR, DB 24kgs FSQ, 40kg 2H SW

3x:
16kg TGU + windmill x 1/1
24kg GSq, 5
24kg H2H SW x 5/5

32kg PPR x 3/3 (warm-up for the 40kg push press)

3x:
40kg PPR x 1/1
DB 24kgs FSQ x 5
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

10:15am - Complete

Notes - Surprising day.  I have been pretty damn tight and wasn't sure how this was going to go today.  Right pec definitely was feeling better, so was my right elbow, but my right hamstring and adductor was still tight as hell even after rolling out quads and adductors with 24kg bell last night.  I tried rolling out the ball of my feet and plantar and WHOA that seemed to make a huge difference particularly on my right leg.  That shit was TIGHT as hell.  Once I got going things felt great.  I used a slightly wider stance for the push press, something less than a swing stance for sure but a bit wider than my press stance, and that was good I think.  The push presses with the 40kg felt stronger than last week, which is encouraging.  Solid effort today and a good result.  Time for recovery, yoga tomorrow, take it easy etc.

1/20/17 Friday January 20, 2017 (36kg PR, 28/32kg 2H SW)

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

4:00pm - 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

4:15pm- Training session - 36kg PR, 28/32kg 2H SW

2x:
16kg TGU + windmill, 1/1
DB 12kgs batwings, 5
16kg BU PR, 1/1

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

36kg PR, 2/2, x 3 rest in between each set

10 minutes:
28kg 2H SW x 10
32kg 2H SW x 10

Got 120 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

4:45pm - Complete

Notes - Back from working in Spokane the last couple of days, got training done in the late afternoon.  Been really tight the last couple of days, though I did focus on getting some good sleep last night, and stretching out.  Mainly it is right pec tightness, right elbow is sore, both adductors, similar story to what I have experienced before.  I can tell doing windmills that the adductors have been tightening up.  Heavy pressing has had that effect before.  I am going to try and roll them out with a KB.  Could also be a case of the lats tightening up as well.  Things are a little locked down and I need to work on opening them up this weekend.  Have a 90 minute yoga session on Sunday and that should be good.