3/5/16 Saturday March 5, 2016 (24kg KB aerobics ladder)

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

5:00pm - 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 20kg with 3 presses and rotations, 1/1

5:15pm- Training session - KB aerobics 24kg ladder

2x:
24kg full TGU, 1/1
24kg GSq, 5

KB aerobics 24kg ladder, no time limit

24kg CL 1, PR 1, FSQ 1, SN 2, set down, switch hands - 1 set
24kg CL 1, PR 1, FSQ 1, SN 3, set down, switch hands - 1 set

24kg CL 1, PR 1, FSQ 1, SN 5, set down, switch hands - 1 set

24kg CL 1, PR 1, FSQ 2, SN 1, set down, switch hands - 1 set

24kg CL 1, PR 1, FSQ 3, SN 1, set down, switch hands - 1 set

24kg CL 1, PR 1, FSQ 5, SN 1, set down, switch hands - 1 set

24kg CL 2, PR 1, FSQ 1, SN 1, set down, switch hands - 1 set

24kg CL 3, PR 1, FSQ 1, SN 1, set down, switch hands - 1 set

24kg CL 5, PR 1, FSQ 1, SN 1, set down, switch hands - 1 set

16 CL, 9 PR, 16 FSQ, 16 SN each arm

5:45pm - Complete

Notes - Great training session, greatly enjoyed this.  Had a big day including playing soccer with the kids at Greenlake.  Felt great to run around and kick the ball.  Really moving well these days. 

3/4/16 Friday March 4, 2016 (training with Kevin)

6:15am - Training with Kevin at Kettlebility

Great training day with Kevin.  Started out with some focused mobility work, doing some get-ups with the 16kg, and some various unweighted get-ups with a high bridge, crab for the thoracic spine, etc. to prepare for overhead work.  Did some 2H SW with the 24kg to get warmed up, into goblet squats.  Felt very good and strong.  Practiced some seesaw pressing with double 20kgs, then double 24kgs, working up to a set of 5.  Felt relatively easy honestly.  We then started working on some pressing with the 32kg, which felt great.  Just singles.  Also worked on a few heavy cleans with the 40kg, into a FSQ, using the off hand as a brace.  Very interesting there, a challenging movement for sure but felt good.  That 40kg wants to spill and you have to work hard to keep it in the rack.  We are going to use that in the next cycle.  Finished the day by doing a number of push presses with the 32kg, in sets of 2 or 3, including some rack holds as well at the end of each set.  Kevin decided he wants to use the push press as well in this cycle and get things to the point where the 32kg is primary the training weight for pressing, moving up from the 28kg which I have been really working hard on for the last number of cycles.  My one reaction from today is that the 32kg has never felt this manageable in my hands before - I really felt good cleaning that weight, strong in the rack, very connected to my hips, glutes etc.  The feedback from Kevin today was very positive and all around I am feeling fortunate to be on a roll, have a good coach guiding me, and just trying to get a little bit better in my daily practices towards the big goal of SFG II in Dallas in August.

7:30am - End

Finished up after training with an awesome breakfast at Portage Bay with Kevin - amazing grub and this is damn well how all Fridays should start!!

3/3/16 Thursday March 3, 2016 (24kg TGUs, 24kg SLDLs)

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

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 - Excellent.  Did some mobility work on the shoulders last night and again this morning - nothing super concerning, just know I have been working them hard and the overhead position for get-ups has been just a little bit tight the last few times around, telling me I need a little extra focus on the thoracic area, lats etc.  Excited to train with Kevin tomorrow.  I think there is a shot he may want to test the 36kg press and try for the 40kg if the 36kg goes up ok.

3/2/16 Wednesday March 2, 2016 (ladder DB 20kg complex)

7:00am - belly breathing, lacrosse ball release, Primal Move practice - 15 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

7:30am- Training session - DB 20kg complex

2x:
20kg TGU to knee, 1/1
20kg Gsq, 5

ladder
DB 20kg CL 1, SS PR 1, FSQ 1
2, 2, 2
3, 3, 3
4, 4, 4
5, 5, 5
6, 6, 6

Total 21 reps DB 20kg CL, SS PR, FSQ

DB 20kg farmer carry

8:00am - Complete

Notes - Excellent, this was very good.  The last set with 6 reps of everything was no joke - nice time under tension.

3/1/16 Tuesday March 1, 2016 (24kg TGUs, 24kg SLDLs)

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

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.  Nice day here.

2/29/16 Monday February 29, 2016 (24kg TGUs, Rows, 1H SW)

7:00am - belly breathing, lacrosse ball release, Primal Move practice - 30 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 - 24kg TGUs, Rows, 1H SW

3x:
24kg TGU to palm, 3/3 (1 rep at a time)
24kg Renegade Rows on a box, 5/5
24kg 1H SW, 10/10

24kg 2H SW, 20

8:15am - Complete

Notes - Very solid day here, felt great.  Good training session for a back-off week. Rows are a great movement, I probably need to do more of them to balance out overhead pressing.

2/27/16 Saturday February 27, 2016 (24kg KB aerobics)

1:45pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

2;15pm - 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 20kg with 3 presses and rotations, 1/1

2:30pm- Training session - KB aerobics 24kg 20 mins

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

KB aerobics 24 kg 20 minutes

24kg 1H SW 3, SN 3, CL& PR 3, FSQ 3, set down, switch hands - 1 set

Did 7 sets

3:00pm - Complete

Notes - This was quite the ending to this 3-week cycle.  A great training session.  I have been running things pretty hot, training hard, and traveling, not sleeping real consistently.  Still, I was really dialed in today and everything was working in concert.  Felt really strong and tight with the technique on all the movements.  In particular again the snatches with the 24kg felt really good.  I can only attribute this to just overall getting stronger, which makes snatching the 24kg just a little bit easier than it was in the past.  The difference is noticeable.  I was absolutely gassed at the end of of this, pushed it hard, but form never fell off.  Looking forward to a back-off week now, it comes at the right time, and training with Kevin next Friday and seeing how we dial up for the next cycle.