12/19/15 Saturday December 19, 2015 (DB 20kg FSQ, 1H SW 20kg)

Did this work on Saturday afternoon at home and then Greenlake

3:30pm - belly breathing, Primal Move practice, lacrosse ball release   - 15 minutes

3:45pm - 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

2x:
16kg TGU to windmill, 1/1
16kg GSq, 5

Head down to Greenlake

4:00pm- Training session - DB 20kg FSQ, 1H SW 20kg

5x:
1H SW 20kg, 5/5
DB 20kg  FSQ, 5

4:20pm - Finish

20 minute walk

Notes - Good training session, I was pleased with how this worked out.  A little greasing the groove on the squat movement with double bells and not too heavy.  Same with the 1H SW.  A different set of movements than what I have been training during the week.  Backing off on the weekends has been a good idea. 

12/18/15 Friday December 18, 2015 (TGU ladder, 28kg KB aerobics)

9:25am - belly breathing, Primal Move practice, lacrosse ball release   - 30 minutes

9:55am - 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

10:10am- Training session - TGU ladder, 28kg KB aerobics

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

28kg KB aerobics, CL 1, PR 1, FSQ 1, set down, switch hands, keep going

20 minutes

ended up doing 12 sets per arm

2H SW 28kg, 10, x 2

10:40am - Finish

Notes - This was very good.  Tossing the 28kg around and it feels... .light??  This is what I am going for.  With the consistent pressing practice, I might be sneaking up on a pressing PR in the future if I continue to just go slowing and work that groove.  I have not pressed a 36kg before overhead but the way this is going, I can see that happening.  I will work with Kevin to do the programming to keep this as a goal.  I would love to see this happen, and then from there, who knows.  I am really doing a better job of getting tight, using my glutes, pressing into the floor, pressing from the lat as a shelf.  A lot of improvement in technique.  You can always get better of course.  I don't think I get tight enough in my abdomen at times and that has been a longstanding issue.  It's why jerks ended up causing me problems.  In any event, love to see this steady progress. 

12/17/15 Thursday December 17, 2015 (20kg TGUs, SLDLs)

6:45am - belly breathing, Primal Move practice, lacrosse ball release  - 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, x 2

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

quadruped shoulder rotations against the wall

7:30am- Training session - 20kg TGUs, 20kg SLDLs

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

7:40am - Complete

Notes - Feeling very good.  Good recovery from snatching.  Right pec just a bit tight, not unusual with snatching, foam roll and some other mobility work seemed to loosen things up nicely and I was moving fine. 

12/16/15 Wednesday December 16, 2015 (40kg HSP, 24kg SN)

7:10am - belly breathing, foam roller, lacrosse ball work, Primal Move practice   - 25 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, x 2

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

7:50am- Training session - superset 40kg 2H SW HSP, 24kg SN

2x:
20kg half TGU to windmill position, 1/1
48kg DL, 8

8x:

40kg 2H SW Hike Swing Park, 3
24kg SN, 5/5

24 total 40kg 2H SW HSP
80 24kg SN (40/40 L/R) (up from 60, 30/30 last week)

24kg 2H SW, 15

8:20am - Complete

Notes - Outstanding training session, this went very well.  Wanted to moderate the increase in volume on the 24kg, just to step it up a bit at a time, not rushing.  60 reps last week, went to 80 reps today, that was perfect.  Really feeling it today, including feeling good with the L shoulder, elbow, forearm, wrist.  Getting a little better recovery I think and clearly getting over my sinus infection that was bogging me down for literally weeks is a huge gain in and of itself.  Feeling fortunate to be able to enjoy this.  Conditioning doesn't seem great, at some point I will probably benefit from more timed sets, but this is really working for me right now in terms of dialing in technique and not rushing a clock. 

12/15/15 Tuesday December 15, 2015 (24kg TGUs, SLDLs)

7:30am - belly breathing, Primal Move practice, lacrosse ball release  - 15 minutes

7:45am - Break

8:45am - 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)

Arm bar 16kg, 1+1, x 2

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

quadruped shoulder rotations against the wall

9:00am- Training session - 24kg TGUs, 24kg SLDLs

2x
24kg TGUs, 1/1
24kg SLDL, 3/3

9:15am - Complete

Notes - Feeling very good.  Wanted to pick up the 24kg this morning, and it felt great.  Nice.

12/14/15 Monday December 14, 2015 (CL&PR ladders 24kg, 2H SW ladders 24/28/32kg)

8:15am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 45 minutes

9:00am - 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

9:15am- Training session - 24kg CL & PR ladders, 2H SW ladders 24/28/32kg

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

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

30 total presses per arm (added the rung of 4 and dropped to 3 sets from 5 sets, same number of presses but "harder" given the 4/4 rung)

7x:
24kg 2H SW, 5
28kg 2H SW, 5
32kg 2H SW, 5

105 total 2H SW (up from 90 last week)

10:00am - Complete

Notes - . Up ridiculously late last night (women will do that to you sometimes, it's not the worst thing) but slept ok, slept in too long but what do you do.  Solid training session.  Long cycle here of the clean and press and it just keeps giving returns.  I feel like I could milk this honestly for months and months and would be ok with it, going to the 28kg, and then the 32kg. It's something to talk to Kevin about.  I'd like to get back to heavy front squatting with doubles too, but again, will talk to Kevin and see what makes sense.  Right now, this has really been working.  My press technique continues to get better and I can tell that I am getting stronger in my glutes and quads as well, because I am really using them in the press, mainly the glutes but quads too.  Combined with swings, this is a great template.  Still really watching the technique and paying attention to that left elbow, forearm and wrist but no issues.  Got a good recovery I think over the weekend but not over training and doing too much.  All in all, a nice start to the week here. 

12/12/15 Saturday December 12, 2015 (DB 16kg CL & FSQ)

Did this work on Saturday afternoon at home.

4:30pm - belly breathing, Primal Move practice, lacrosse ball release   - 15 minutes

4:45pm - 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

5:00pm- Training session - DB 16kg CL & FSQ

2x:
16kg TGU to windmill, 1/1
16kg GSq, 5

5x:
DB 16kg CL, 3, FSQ, 5

15 DB CL, 25 DB FSQ

2H SW 24kg, 10, x2

20 2H SW

5:20pm - Finish

Notes - So I made a very conscious decision to switch up the weekend training and do something much more in the "grease the groove" vein with very light weights and a little bit different than what my main training has been.  So I opted for double bells, but very light at 16kgs.  I am writing this the next day on Sunday afternoon after taking an hour walk and man I feel much better than last weekend, better recovery, this was a much smarter training selection.  I am realizing that going at KBs two days in a row, which is rare for me but can happen, absolutely requires that one of the two days be lighter load.  It's where I am at right now, and that's fine.  What is very good is that on the heavier load days, I am doing well and making a lot of progress.  The issue for me is recovery time.  There is a significant amount of stress in my life and I am always trying to combat that.  It really eats into recovery abilities.  For me it's not about can I handle a heavy load on pure strength alone.  I can.  I have proven that.  What my issue is that I don't give enough and put enough into recovery and over time that will cause issues among those injuries.  What's important here is first to establish the self awareness and two over time make changes.