12/24/15 Thursday December 24, 2015 (soft tissue, primal move)

7:15am - belly breathing, Primal Move practice, lacrosse ball release  - 45 minutes

Notes - Did this from my parents' house in Portland.  Very light work this morning as we were hitting the road to get back to Seattle.  Mainly, just wanting to get in some primal move and do some mobility, no KBs.  I was tight again waking up in the R trap near the base of the neck, same old spot.  Just have to keep working it.  It responds well to the soft tissue work and mobility.  

12/23/15 Wednesday December 23, 2015 (24kg HSP, 24kg SN)

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

10:35am - Kettlebell warm up

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

10:50am- Training session - superset 24kg 2H SW HSP, 24kg SN

2x:
16kg half TGU to windmill position, 1/1
24kg DL, 10

10x:

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

50 total 24kg 2H SW HSP
100 24kg SN (50/50 L/R) (up from 80, 40/40 last week)

24kg 2H SW, 10

11:20am - Complete

Notes - did this training down at my parents' house in Battleground.  Just brought a 12, 16 and a 24kg kettlebell down with me so I modified the training template for this bell, it worked very well.  Felt great to snatch that 24kg for 100 reps. I will work with Kevin, it's probably time to start using snatching to improve my conditioning now that I have built up to 100 reps with the 24kg, no issues at all.  Or we could go a different direction and use it for strength, if we wanted to keep going with the no timer approach but start putting in the 28kg, work up to the 32kg, etc.  I had worked up to the 32kg at one point in the early spring and that was real, real badass stuff.  

12/22/15 Tuesday December 22, 2015 (16kg TGUs, SLDLs)

8:45am - belly breathing, Primal Move practice, lacrosse ball release  - 30 minutes

9:15am - Kettlebell warm up

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

9:30am- Training session - 16kg TGUs, 16kg SLDLs

1x
16kg TGUs, 1/1
16kg SLDL, 5/5

9:40am - Complete

Notes - Did this from my parents' house in Portland.  Feeling very good other than pretty tight in the R trap at the base on the neck, old spot, it gets tight with overhead work, traveling, etc. Not surprising.  It responded well to  soft tissue work with the lacrosse ball.  All good. 

12/21/15 Monday December 21, 2015 (CL&PR ladders 24kg, 2H SW ladders 24/28/32kg)

9:15am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 45 minutes (needing a lot of soft tissue work)

10:00am - 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

10:15am- 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, 4/4 (clean before every press)

40 total presses per arm (up 4 sets from 3 last week)

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

75 total 2H SW (backed off to 5 sets, felt like enough)

10:50am - Complete

Notes - .Long weekend.  Lots of holiday party stuff - Thursday, Friday, Saturday nights and it definitely has caught up with me.  Took my time today and got a very good session in and felt strong, but certainly needing to recover now for several days.  The groove on the press continues to improve.  I am very pleased with the progress here and as I have said a number of times, I can see this going on for some time if it make sense.  This has been very good.  L shoulder, elbow, forearm, wrist - didn't notice a thing at all.  Seems like that is improving too, the consistent soft tissue work and adjusting training a little bit have been smart.  I think I can now go to some 1H SW but need to start lighter than what I was doing - 20kg over the weekend was easy, no issues.  I can start working in some 24kg 1H SW work I believe.  Need to build that slow to make sure it is all going ok. 

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.