8/10/15 Monday August 10, 2015 (DB 24kg SS PR, 32kg 2H SW)

6:45am - belly breathing, lacrosse ball, soft tissue work, OS resets, hamstring stretches  - 40 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

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

7:40am- Training session - DB 24kg SS PR, 32kg 2H SW

16kg TGUs, 1/1, x 2
24kg BUPR, 1R, 1 miss L, then 1 L (got it)

5x:
DB 24kg SS PR, 3
32kg 2H SW, 10

15 DB SS PR
50 reps swings

Rocking

8:00am - Complete

Notes - Great day.  I think the last time I legitimately was doing double bell work with at least DB 24kgs was the first couple of days of May. So damn, it's been 3 months.  It's been a long road in some respects but I will tell you, I have learned some things.  I have a hell of a lot better swing, I can tell you that, and a lot better set up for cleans, presses, etc. with being able to really engage the glutes, and stay tighter in the abdomen.  Frankly these were not difficult reps at all and I have not been pressing barely any weights.  Consistent pull-ups and everything else, really helping out. Yes these were very low rep, but that's the right place to start.  We'll see how I feel tomorrow.  DB 24kg FSQs - damn I am excited to get some.  

8/8/15 Saturday August 8, 2015 (pull-ups, push-ups, DB 28kg carries)

Writing this on Saturday night.  I did this session with my son, as my daughter was playing at a friend's house.  It was fun to go down to the lake with just my son and play around together.  I love him seeing and experiencing this with his dad.  Earlier in the morning the kids wanted me to line up some KBs for them to deadlift.  My daughter did 8kg, 12kg, 16kg, and then a 24kg.  My son did the same, though the 24kg was pretty tough for him.  Flash forward to us being at the lake together, and he wants to deadlift the 28kg.  Insistent.  I let him try 3 times.  First rep, he almost locks it out, and holds it forever.  We rest a bit, he comes back, 2nd rep, he locks the damn thing out.  So cool!  Third rep, he didn't quite lock out and was getting tired:).  Shit I think the first time I tried to deadlift a goddamn weight was when I first started learning KBs - literally I never learned how to deadlift with a bar.  Stupid.  I love that he is doing this at age 6 (and my daughter too).

Hanging from rings

8 pull-ups (rings)
5 push-ups

7 pull-ups
5 push-ups

7 pull-ups
5 push-ups

Pistol squat, 1/1

6 pull-ups
5 push-ups

5 pull-ups

5 push-ups

Pistol squat, 1/1

Total pull-ups - 33.  Up one from last week.  Frankly I was shocked that these were not difficult.  I figured after upping the load during the week on KB training I would be a bit down on recovery, but I got a great night's sleep last night and felt very strong and refreshed.  This is extremely encouraging.  I have looked into dip belt+chain options online for use in attaching a KB for weighted pull-ups, and sent those to Kevin.  Once he gives a thumbs up I will purchase something and then switch the training protocol to start working on weighted pull-ups.  Pretty psyched about this.

4 sets of DB 28kgs farmer carries up, probably about 75 seconds each (timed with my phone).

Farmers were noticeably easier than last week.  I'll do another week with DB 28kgs, and really try to push the distance for 4 sets.  Assuming that goes ok, I will then bump to 32kgs and see how that goes.  Love these.

8/7/15 Friday August 7, 2015 (20kg KB aerobics)

6:45am - belly breathing, OS 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

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

7:30am- Training session - 20kg kettlebell aerobics

2x
16kg SL DL, 3/3
16kg TGU, 1/1

15 minutes of KB aerobics:

20 kg CL 1, PR 1, FSQ 1, 1H SW 5, switch hands - 1 set
rest between sets

think I did something like 8 sets in the 15 minutes

Rocking

8:00am - Complete

Notes - Good day, felt good, a bit sore from snatching yesterday which didn't really surprise me, but all around good.  Very pleased with a good training week and looking forward to working with 24kgs next week. 

8/6/15 Thursday August 6, 2015 (20kg 1H SW, SN ladders)

7:00am - belly breathing, OS resets, lacrosse ball work  - 45 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

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

8:00am- Training session - 20kg 1H SW / SN ladders

3x:
16kg SLDL, 3/3
16kg TGUs, 1/1

2x with the 20kg:
5 1H SW, 1 SN, hand switch
4 1H SW, 2 SN, hand switch
3 1H SW, 3 SN, hand switch
2 1H SW, 4 SN, hand switch
1 1H SW, 5 SN, hand switch

30 SW / 30 SN per arm

Rocking

8:30am - Complete

Notes - Another solid session today.  Body feels pretty good, probably need to spend some time on the hamstrings, they seem a bit tight.  Snatching felt good though.  Pretty solid. Moving up to the 24kg next week, at this pace, I will be ready and it should go well. 

8/5/15 Wednesday August 5, 2015 (walk at Greenlake)

7:15 - 8:00am - walk at Greenlake

Notes - Went to see my friend Molly, SFG1, at her FUELHouse KB studio over in Fremont.  What an awesome place, she just opened a month or so ago.  That's a place I can definitely drop into in the future to do a bit of group training here and there, would be a lot of fun to mix things up and meet some people.  Pretty exciting.  A great thing to do on "deload" weeks when I am not working a program with Kevin, or just something for variety.  After dropping in on Molly, I got a coffee and just took a nice walk.  Really enjoyed this.  A planned recovery day in between 4 days of training this week, same as last week, this worked well and decided to take the same approach.  Snatching the 20kg bell tomorrow.  Excited.

8/4/15 Tuesday August 4, 2015 (DB 20kg FSQ, 28kg 2H SW)

6:20am - belly breathing, lacrosse ball, soft tissue work, OS resets  - 45 minutes

7:05am - 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

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

7:20am- Training session - DB 20kg FSQ, 28kg 2H SW

2x:
16kg TGUs, 1/1

20kg GSQ, 5
20kg BU FSQ, 3/3

5x:
DB 20kg FSQ, 4
28kg 2H SW, 10

20 DB FSQ
50 reps swings

Rocking

7:45am - Complete

Notes - Another very good training day. Felt excellent this morning, recovering well these days, and this was a strong session.  Strong squatting, strong swings.  Looking forward to a nice brisk walk tomorrow morning for recovery day.  

8/3/15 Monday August 3, 2015 (DB 20kg SS PR, 28kg 2H SW)

7:15am - belly breathing, lacrosse ball, soft tissue work, OS resets, hamstring stretches  - 60 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

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

8:30am- Training session - DB 20kg SS PR, 28kg 2H SW

16kg TGUs, 1/1, x 2
20kg BUP, 2/2

5x:
DB 20kg SS PR, 4
28kg 2H SW, 10

20 DB SS PR
50 reps swings

Rocking

Indian clubs -  5 minutes

9:00am - Complete

Notes - Very solid today.  Going up in press weight to the 20kg, and up in swings to the 28kg.  Feeling a little tight in the low back, it's a case of needing to do more corrective work for sure as I have not spent as much time on mobility the last 5 days or so and it is catching up to me.  Hamstrings are a bit tight.  Spent some time working on things this morning and will do more tonight.  I did get in a nice 1-hour walk yesterday evening at Greenlake. Lots of walking, has been really good resetting the body.  Overhead position is dramatically improved, I am really noticing that on the TGUs and presses.  Some good things happening but have to keep a focus on the mobility work particularly the hips, abductors etc. with the Pain Free exercises.