3/19/16 Saturday March 19, 2016 (32kg Push PR, 24kg 2H SW)

1:00pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

1:30pm - 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

1:45pm- Training session - 32kg Push PR, 2H SW 24kg

2x:
16kg TGU with hip bridge, 1/1
48kg DL, 5

5x:
32kg PPR, 2/2
10 PPR each arm

24kg 2H SW, 20, 15, 10, 5
50 total reps

2:15pm - Complete

Notes - Writing this on Sunday afternoon.  Very good training session.  Strong lifts these days. Tight abductors are a drag.  Got them stretched out very well, felt great yesterday and through this training session.  Tight again today (my mom visiting and sleeping on the floor so she could take my bed didn't help all that much).  I did get to lift with my 6 year old son and he did a bunch of deadlifts with my 16kg, 24kg, and he nailed a 32kg deadlift (with good form).  We shot a video of him and a video of me lifting bells.  it was awesome. 

3/18/16 Friday March 18, 2016 (40kg CL&FSQ, 20kg snatching 7 mins)

8:45am - belly breathing, lacrosse ball release, Primal Move practice - 40 minutes

9:25am - 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

9:40am- Training session - 40kg CL& FSQ, 20kg snatching 7 mins

2x:
20kg TGU with bridge to windmill, 1/1
32kg Gsq, 5

40kg 2H SW HSP, 1x 5

40kg CL&FSQ, off hand helping, 1/1, x 5 (used less help on the off hand than last week)

7 minutes of snatching the 20kg
20kg SN 10/10, x 3, set down and rest
20kg SN 10/10, x 2, set down and rest

20kg SN 10/10, SN 5/5

Total of 130 snatches with the 20kg in 7 minutes (up from 120 last week)

20kg 2H SW, 10

10:15am - Complete

Notes - Solid day.  Didn't get much sleep, but powered through. Was good to see some improvement on using less help on the 40kg FSQ (quite a bit less on the off hand), and I also improved the snatches by 10 reps week over week.  I was able to get the first 100 snatches in 4:45, so ahead of the snatch test requirement (albeit this is a 20kg and not a 24kg bell today).  Need several nights of good sleep here.  Abductors are tight, really trying to work on those but am finding it difficult to get those and hamstrings fully stretched out.

3/17/16 Thursday March 17, 2016 (24kg TGUs, 24kg SLDLs)

7:00am - belly breathing, Primal Move practice, lacrosse ball release  - 30 minutes

7:30am - break

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

quadruped shoulder rotations against the wall

9:45am- Training session - 24kg TGUs, 24kg SLDLs

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

10:00am - Complete

Notes - Good stuff here.

3/16/16 Wednesday March 16, 2016 (SS 24kgs press, 36kg HSP)

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

9:30am- Training session - Seesaw press, hike swing park

2x:
20kg TGU with bridge to windmill, 1/1
24kg Renegade Rows on a box, 5/5

5x:
DB 24kgs SS PR 5/5
36kg 2H HSP, x 4 (1 rep at a time)

24kg 2H SW, 10

10:00am - Complete

Notes - Good stuff other than I could not wake up this morning.  Daylight savings has me all sort of confused (as does a new woman in my life so that's a good distraction but a distraction nonetheless!). Strong day overall.  Abductors are tight these days.  I need to focus on some mobility stretches and figure out a way to get these released, as well as the hamstrings.  Going to focus on that tonight and I I have a few stretches in mind in particular.

3/15/16 Tuesday March 15, 2016 (24kg TGUs, 24kg SLDLs)

7:00am - belly breathing, Primal Move practice, lacrosse ball release  - 30 minutes

7:30am - break

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

quadruped shoulder rotations against the wall

10:15am- Training session - 24kg TGUs, 24kg SLDLs

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

10:30am - Complete

Notes - Good stuff here.

3/14/16 Monday March 14, 2016 (1H press - 32kg CL&PR PR)

8:20am - belly breathing, lacrosse ball release, Primal Move practice - 45 minutes (extra time, moving slow)

9:05am - 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

9:20am- Training session - 1H press - 32kg CL&PR PR

2x:
16kg TGU with bridge, 1/1
24kg Renegade Rows on a box, 5/5

24kg PR, 5/5
28kg PR, 3/3
32kg CL&PR, 2/2, x 4 (PR)

24kg 2H SW, 5, 10, 15, 20

50 2H SW

10:00am - Complete

Notes - Interesting day.  Daylight savings time was yesterday, seems like it threw me off.  I could not get to sleep last night, and slept right through my alarm this morning, so I was up later than I wanted.  And I felt fatigued which surprised me as I have slept more than usual the last few days.  Must be the time change, and I am feeling stressed about a couple of personal things as well, which is what kept me up in bed last night.  I was moving around slowly this morning, got warmed up.  Knew right away this was not necessarily going to be one of my greatest training days ever, but it's about consistency, putting in the time, and reading yourself.  I took plenty of rest on the presses as a result, more than I normally would.  Ended up with yet another PR this week with 4 sets of doubles on pressing the 32kg (with a clean on each press).  I probably had no business getting another PR in the overall circumstances here, but I tried to block out all distractions and nail those presses.  I had a couple of cleans with the left hand that didn't feel absolutely right into the rack, so I set the bell back down, and re-cleaned.  I think that's just a sign of getting smarter with age and experience.  I need an absolutely firm and locked wrist on that left hand, as I can't overpower quite the same as I can with my right hand (since I am right handed).  With that said, man my grip is getting more powerful and that definitely includes the left hand / forearm.  You start messing around more with these heavier bells, and your body comes to attention.  I need to get rested up and get my body clock reset, hoping I can do that over the next couple of days.

3/12/16 Saturday March 12, 2016 (32kg Push PR, 24kg 2H SW)

6:15pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

6:45pm - 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)

Arm bar 16kg, 1+1, x 2

Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00pm- Training session - 32kg Push PR, 2H SW 24kg

2x:
16kg TGU with hip bridge, 1/1
48kg DL, 5

5x:
32kg PPR, 2/2
10 PPR each arm

24kg 2H SW, 20, 15, 10, 5
50 total reps

7:30pm - Complete

Notes - Writing this on Sunday night.  Did this at the end of the day Saturday after playing with the kids all day and then cleaning up the yard for a few hours (in the rain nonetheless).  Wasn't even stressful at all.  Just a great sign that I am getting good recovery and am ready for each training session.  I am also really, really liking the 4 day a week format, with each of the 4 sessions honestly being pretty quick and short in length.  A couple of lifts, get in and out.  This is on point and I think has been helping me really get some good strength gains. For this session, this is a 32kg bell I am tossing around like a 24kg. I am shaking my head.  It felt so damn good on the cleans in the rack.  Really felt good on the technique, keeping that bell very close to me on the descent and then using my legs on the push into the lockout overhead.  Kept me heels down the entire time.  A great first week for this current cycle.