9/29/17 Friday September 29, 2017 (Training with Kevin )

6:15am - Training with Kevin

This was very useful today, for sure.  Started off with some rolling, opening the thoracic spine. Did some TGUs but also practiced some leg lifts holding the TGU after the roll to back, working on mobility, ankle stretching, etc.  We worked on some other drills focused on one leg at a time, going from a push-up position to a standing single leg deadlift, which were very good.  We then got into TGUs with the 16 and 24kg, pressing at the top, good stuff there as we incorporated ensuring a straight leg, push heel at various stages which is a good cue and helps keep me tight.  Did a number of push-ups, feeling really good on those.  Eventually got into doing some 2H swings and got massively improved swings by focusing on pushing the feet into the ground and putting force into the bell, getting away from "lifting" the bell with my arms.  I have not had swings feel that strong in some time.  I have just been off, and now with a few cues, this is coming back which is a big deal. The best part of the day was working on some goblet squats where we discovered I have been going too deep and getting a little butt wink, not good.  This was corrected with some breathing techniques, inhale at the top, two quick exhales to tighten the abs.  Tight abs corrected the problem.  Great cue for me and something to really work on and dial in for future reps.  We ended by three rounds of swings with the 28kg, push-ups, goblet squats.  Very nice.  An encouraging day.

7:30am - Finish

9/27/17 Wednesday September 27, 2017 (DB 24kgs KB aerobics)

6:45am - belly breathing, Primal Move practice, Original Strength resets  - 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 KB aerobics

3x:
16kg arm bar + TGU 1/1
Bridges x 5
48kg DL x 5
Push-ups x 5
Pull-up x 1, 2, 3 (add one each round)

15 minutes DB 24kgs KB aerobics:

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

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

Got 3 full ladders to 3, plus another round of 1s

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 - Writing this now on Friday afternoon.  Excellent training session followed by 90 minutes of bodywork.  I am coming back to life here, and this is good stuff.