2/13/16 Saturday February 13, 2016 (20kg KB aerobics)

12:30pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

1:00pm - 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

1:15pm- Training session - KB aerobics 20kg 20 mins

2x:
20kg half TGU, 1/1
48kg DL, 5

Break

2:15 - Resume

KB aerobics 20kg 20 minutes

20kg 1H SW 3, SN 3, PR 3, FSQ 3, set down, switch hands - 1 set

Did 9 total sets in 20 mins

27 1H SW / SN / PR / FSQ each arm

20kg 2H SW, 15

2:45pm - Complete

45 minute walk at Greenlake

Notes - Very good training session.  Felt strong, recovery has been good the last couple of days.  In particular some lacrosse ball work and mobility work for my biceps, elbows, etc. particularly R side I believe has been helping. Writing this on Sunday, feeling good today, and I have a deep tissue massage scheduled as well for this evening.  I felt like I needed that as this week will be a compressed training schedule, getting in 4 training sessions M/Tu/Th/Fri as I have a trip to SF planned with friends for the weekend.   I need to be very focused this week on getting decent sleep so I can accomplish what I need to under the compressed schedule.  

2/12/16 Friday February 12, 2016 (28kg CL&PR)

6:30am - 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

At FUELHouse my friend Molly's gym

7:00am- Training session - 28kg CL&PR

Warm-up with class - crawling, other body weight movements

3x superset:
24kg 2H SW, 15
24kg GSq, 5
Running in place

16kg TGU w 5/5 windmills
16kg TK PR, 5/5

5x:
28kg CL&PR, 5/5 (set bell down between sides)

25 CL&PR L, R

tabata class finisher
2H SW 28kg 20 seconds, 10 seconds rest, 4 minutes
2 min rest
1H SW 16kg 20 seconds, 10 seconds rest, 4 minutes

8:00am - Complete

Notes - Great training session.  Love going to Molly's gym, it's a great atmosphere and a lot of fun.  Did more work than anticipated, but that's ok, will make sure I get a lot of sleep tonight before training KB aerobics tomorrow.  Presses with the 28kg were very strong. I prefer CL & PR to just military press, I really like the clean to set up each press.  Good stuff all around.

2/11/16 Thursday February 11, 2016 (24kg TGUs, 24kg SLDLs)

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

9:15am - 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

9:30am- Training session - 24kg TGUs, 24kg SLDLs

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

9:40am - Complete

Notes - Feeling very good.  Excited for heavy pressing with the 28kg tomorrow.

2/10/16 Wednesday February 10, 2016 (heavy CL, DB FSQ, 1H SW)

6:45am - belly breathing, Primal Move practice - 20 minutes (in Spokane)

Back to Seattle

3:00pm - 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

3:15pm- Training session - CL 40kg, superset DB FSQ 24kgs, 1H SW 20kg

2x:
20kg TGU w 5/5 windmills
32kg GSQ x 5

Loaded CL 40kg, 1/1, x 3

3x superset:
DB FSQ 24kgs, 5
1H SW 20kg, 10/10

15 DB FSQ
60 1H total

2H SW 24kg, 15

3:45am - Complete

Notes - Great training day, particularly coming off of a trip to Spokane yesterday and back today.  Cleaning a 40kg bell is something else,  Feels awesome.  Heavier bells demand attention to detail and it is really good for me.  After cleaning a 40kg bell, the 24kgs just felt so light.  It's a great feeling.  And then you can really dial in the technique with the 24kgs, make the movements very crisp.  Awesome stuff.  Time to get some mobility work in, lots of work on the hips, and some sleep.

2/9/16 Tuesday February 9, 2016 (24kg TGUs, 24kg 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 - 24kg TGUs, 24kg SLDLs

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

7:40am - Complete

Notes - Good stuff, feeling solid, good recovery from yesterday's work with heavy bells.  Traveled to Spokane today, going to try and do some mobility work tonight.

2/8/16 Monday February 8, 2016 (heavy TGUs to elbow, heavy 2H SW)

8:00am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 45 minutes

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

9:00am- Training session - heavy TGUs to below, heavy 2H SW

28kg TGU to elbow, 5 L, 5 R (set bell down and rest after every rep - all singles)
32kg TGU to elbow, 3 L, 3 R
36kg TGU to elbow, 2 L, 2 R

2x:

32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10

60 heavy swings total

9:45am - Complete

Notes - Some heavy bells for sure.  This will be an interesting cycle.  Pretty strong on all the TGUs, really focused on a strong grip, keeping my eye on the bell at all times.  Pulling hard with the off harm on the ground.  The 2H SW felt great, all bell sizes.  Focused on a strong hinge and engaging the lats to take pressure off the arms (not swinging with the arms - using the hips, glutes and lats).  

2/6/16 Saturday February 6, 2016 (superset DB 20kg FSQ, DB SW)

7:00pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

7:25pm - 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

7:40pm- Training session - superset DB 20kg FSQ / SW

16kg TGU to knee, 3 L, 3 R (pausing in lockout)
24kg GSq, 5

20kg 2H SW, 10

Superset 5x:
DB 20kg FSQ, 5
DB 20kg SW, 5

25/25 DB 20kg FSQ/SW

20kg 2H SW, 20

8:05pm - Complete

Notes - Did this at home late in the evening after a long day running around with my kids.  Got them some dinner and banged this out while they relaxed watching a movie.  Continuing to watch the R bicep tendon, elbow, definitely was tight today and not particularly surprised after doing some heavy half get-ups and cleaning a 40kg yesterday in training with Kevin, all things I basically have not done in ages.  The pattern is clearly recurring here and I just need to keep working at it. Did some belly breathing in the warm-up and will work that in as well as rib pulls with a lot of frequency.  Actual training itself was good, particularly the FSQs felt great, really strong. I could feel both my toes and heels really pressing into the ground on the descent and ascent, movement felt very strong.