8/14/15 Friday August 14, 2015 (24kg KB aerobics)

6:50am - belly breathing, OS resets  - 30 minutes

7:20am - 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)

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

7:35am- Training session - 24kg kettlebell aerobics

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

24kg 2H SW, 10

20 minutes of KB aerobics:

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

Didn't keep track of reps or sets, just went with the flow.

7:55am - Complete

Notes - Good stuff.  Just going with the flow, playing with the 24kg.  Felt great.  

8/13/15 Thursday August 13, 2015 (24kg 1H SW, SN ladders)

6:00am - belly breathing, OS resets, lacrosse ball work  - 45 minutes

6:45am - 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

7:00am- Training session - 24kg 1H SW / SN ladders

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

2x with the 24kg:
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

7:30am - Complete

Notes - Moving up nicely - snatching the 24kg again, this is awesome.  I have not been able to do this for over 90 days, from my training notes, so this is extremely exciting.  It went well.  I noticed a much better hinge than in the past, and I was getting good snap in the hips to the point where I was getting locked out in the knees and glued down into the ground before the bell was into the lockout position overhead.  This felt very stable, felt good on the low back, and really reminded me the importance of excellent technique, not rushing reps, etc.  I really thought this was awesome.  I do like snatching the KB and it sure is great to get back to this. 

8/12/15 Wednesday August 12, 2015 (walk at Greenlake)

7:00 - 7:45am - walk at Greenlake

Notes -  I got a coffee and just took a nice walk.   A planned recovery day in between 4 days of training this week, same as last week and the week before, this worked well and decided to take the same approach.   I am experiencing a very intense and stressful period at work right now, and it has been a struggle to maintain perspective, a positive outlook, and a calm demeanor.  In many ways I am doing ok at this externally but it feels pretty terrible internally.  I need to take some deep breaths this evening, and attempt to relax my mind and my body.

8/11/15 Tuesday August 11, 2015 (DB 24kg FSQ, 32kg 2H SW)

6:15am - belly breathing, lacrosse ball, soft tissue work, OS resets  - 30 minutes

6:45am - 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

7:00am- Training session - DB 24kg FSQ, 32kg 2H SW

2x:
16kg TGUs, 1/1

16kg GSQ, 5
16kg BU FSQ, 3/3

24kg GSQ, 5
24kg BU FSQ, 1/1

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

32 DB FSQ
50 reps swings

Rocking

7:30am - Complete

Notes - Putting in another strong day, back to back with Monday's training.  This is very encouraging.  Good reps, FSQ with double 24kgs again, I am really happy to be able to do this.  It's a start, let's keep going. 

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.