12/4/15 Friday December 4, 2015 (TGU ladder, 24kg KB aerobics)

7:25am - belly breathing, Primal Move practice, lacrosse ball release   - 30 minutes

7:55am - 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

8:10am- Training session - TGU ladder, 24kg KB aerobics

16kg TGU to windmill, 1/1
20kg TGU to windmill, 1/1
24kg TGU to windmill, 1/1
28kg TGU to windmill, 1/1

24kg KB aerobics, CL 2, PR 2, FSQ 2, set down, switch hands, keep going

20 minutes

ended up doing 10 or 11 sets for each arm but didn't count

2H SW 24kg, 15

8:45am - Finish

Notes - Very good day today, this felt fantastic, great working with the 24kg bell.

12/3/15 Thursday December 3, 2015 (20kg TGUs, DB 16kg SLDLs)

7:15am - belly breathing, Primal Move practice, lacrosse ball release  - 25 minutes

7:40am - Break

8:30am - 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, x 2

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

quadruped shoulder rotations against the wall

8:45am- Training session - 20kg TGUs, DB 16kg SLDLs

2x
20kg TGUs, 1/1
DB 16kg SLDL, 3/3

9:00am - Complete

Notes - Feeling good. 

12/2/15 Wednesday December 2, 2015 (36kg HSP, 20kg SN)

7:10am - belly breathing, Primal Move practice   - 20 minutes

7:30am - 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, x 2

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

7:45am- Training session - superset 36kg 2H SW HSP, 20kg SN

3x:
20kg half TGU to windmill position, 1/1
48kg DL, 8

10x:

36kg 2H SW Hike Swing Park, 3 (up from 32kg last week)
20kg SN, 5/5

30 total 36kg 2H SW HSP
100 20kg SN (50 per arm)

36kg 2H SW, 10

8:20am - Complete

10:00am - Deep tissue massage

Notes - Feeling good today and this was a quick and well-paced training session.  Body felt good. Left wrist and elbow have been feeling just a little bit tight, I think the one-arm swings on Monday were tough as I am not used to those.  After training today I had a massage which was great and my masseuse worked on my hand and some tendons in the wrist, both hands, which was great.  This is very good recovery work given how hard KB training can be on the grip, wrist, and forearm muscles. I need to keep up the solid recovery work, I think this has been pretty key to my solid gains here in training for the last several months.  Balancing enough training to make gains with sufficient recovery is something I need to continue to focus on.  The recent lesson I had on a weekend a few weeks ago where pull-ups didn't feel great, given all of the other overhead work that is in my training program currently, was another reminder to just be thoughtful and push where appropriate, but not to the point of doing something stupid.  At 38 I need to be doing things that are adding to my health and not taking anything away.  All in all, another one in the books today and a good one at that. 

12/1/15 Tuesday December 1, 2015 (20kg TGUs, SLDLs)

7:15am - belly breathing, Primal Move practice, lacrosse ball release  - 25 minutes

7:40am - Break

8:30am - 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, x 2

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

quadruped shoulder rotations against the wall

8:45am- Training session - 20kg TGUs, SLDLs

2x
20kg TGUs, 1/1
20kg SLDL, 3/3

9:00am - Complete

Notes - Very light work today, body feeling very good and recovered from yesterday's extended press and 1H SW session.  Very encouraging.  

11/30/15 Monday November 30, 2015 (CL&PR ladders 24kg, 1H SW ladders 24/28/32kg)

7:30am - belly breathing, Primal Move practice, lacrosse ball release   - 30 minutes

8:00am - 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, x 2

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

8;15am- Training session - 24kg CL & PR ladders, 2H SW ladders 24/28/32kg

2x:
16kg half TGU, 1/1
24kg GSq, 5

4x:
24kg CL and PR, 1/1, 2/2, 3/3 (clean before every press)

24 total presses per arm (added a set from last week)

3x:
24kg 1H SW, 5/5
28kg 1H SW, 5/5
32kg 1H SW, 5/5

90 total 1H SW

8:55am - Complete

Notes - Outstanding training day. Really, really pleased with how this went.  Body felt good despite a lot of traveling this weekend, presses very strong, and getting into some 1H SW with heavier weights (the 32kg was challenging, you really have to be sharp on form, using the hips to drive). We'll see how recovery goes but this was certainly an exciting start to the week.  Oh, and I did this outside in 30 degree weather as well.  Badass.

11/28/15 Saturday November 28, 2015 (TGU ladder, 20kg KB aerobics)

Modified as I did this session at my parents' house for the T-day holiday

7:55am - belly breathing, Primal Move practice, lacrosse ball release   - 20 minutes

8:15am - Kettlebell warm up

Arm bar 16kg, 1+1, x 2

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

1/2K halos - 16kg, 4X each side / each leg (total 16X)

8:20am- Training session - TGU ladder, 20kg KB aerobics

16kg TGU to windmill, 1/1
20kg TGU to windmill, 1/1
16kg TGU to windmill, 1/1
20kg TGU to windmill, 1/1

20kg KB aerobics, CL 3, PR 3, FSQ 3, set down, switch hands, keep going

20 minutes

Didn't count, probably about 9 sets per arm

2H SW 20kg, 20

8:50am - Finish

Notes - Writing this late Sunday evening after getting back from a trip for the weekend.  Good session at my parents' house in the Portland area for the holiday.  Brought a 16 and 20kg KB in the car with a plan to do this and it worked out fine before we headed out for the day.  R overhead position was tight for sure, same stuff I have been working through.  Snatching on Thursday, driving long hours on Friday, sleeping in a different bed is definitely going to be a tough combination for sure and I was not surprised at all by this. Actually things loosened up today pretty nicely and going to get some mobility work in before bed, and get ready for tomorrow's training.  Pressing, 4 sets of ladders to 3 with the 24kg, and then some heavier 2H SW ladders.  I am excited and looking forward to it. 

11/27/15 Friday November 27, 2015 (24kg TGUs, DB 24kg SLDLs)

8:00am - belly breathing, Primal Move practice, lacrosse ball release  - 30 minutes

8:30am - 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

quadruped shoulder rotations against the wall

8:45am- Training session - 24kg TGUs, 24kg SLDLs

16kg TGU to windmill, 1/1

2x:
24kg TGUs to windmill, 1/1
24kg SLDL, 3/3

9:00am - Complete

Notes - Good day.  Felt good to do these movements with the 24kg.  It's good to load up that TGU windmill position, this is absolutely helping my shoulder stability and ROM.  Very good to do on a near-daily basis.