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