4/22/17 Saturday April 22, 2017 (24kg KB aerobics)

From Spokane

9;20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:35am - Kettlebell warm up

Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 24kg, 1+1

9:50am- Training session - 24kg KB aerobics

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

20 minutes KB aerobics:
24kg 1H SW 5 x SN 4 x FSQ 3 switch hands, 1 set

Got 9 sets

short rest after each set

24kg 2H SW x 10

Band wrist extensions, 10 x 2 sets per hand


10:20am - Complete

Notes - This felt very good.  Tired, but good.

4/21/17 Friday April 21, 2017 (40kg PR - issues)

from Spokane, WA

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

6:45am - Kettlebell warm up

1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 24kg, 1+1

7:00am- Training session - 40kg PR (turned into other issues)

2x:
24kg TGU + windmill x 1/1
40kg DL x 10
DB 16kgs batwings x 5

24kg PR x 5/5
32kg PR x 1/1
32kg PR x 2/2
32kg PR x 3/3

40kg PR 1/1
40kg PR fail R.  Rest
40kg PR 1/1
40kg PR fail R.  PR L.  Not pressing the damn 40kg anymore.  Pissed off.

40kg PPR 1/1 x 3 (very easy no issues)

32kg C&PR 5/5
32kg C&PR 4/4

32kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand

8:10am - Complete

Notes - 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.

4/20/17 Thursday April 20, 2017 (24kg TGU, 16kg SLDL)

From Spokane, WA

7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

8:00am - Kettlebell warm up

Arm bar 16kg + Crooked Arm bar with 3 presses and rotations
Arm bar 24kg x 1/1

8:15am- Training session - 24kg TGU, 16kg SLDL

2x:
24kg TGU to kneeling, 1/1
16kg SLDL x 5/5

Band wrist extensions, 10 x 2 sets per hand

8:30am - Complete

Notes - Brought bells to Spokane, this felt pretty solid.