Kettlebell Courage Corner in Seattle, WA

Friday, April 29, 2016

4/28/16 Thursday April 28, 2016 (24kg TGUs, 24kg SLDLs)

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

quadruped shoulder rotations against the wall

7:30am- Training session - 24kg TGUs, 24kg SLDLs

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

7:45am - Complete

Notes - Solid stuff. Feeling very good today.

Wednesday, April 27, 2016

4/27/16 Wednesday April 27, 2016 (44kg loaded CL - PR, DB 24kgs FSQ, 20kg SN)

7:00am - belly breathing, lacrosse ball, 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 - 44kg loaded CL, DB 24kgs FSQ, 20kg SN

24kg TGU to elbow, 3/3
28kg TGU to elbow, 2/2

32kg TGU to elbow, 2/2

44kg loaded CL, 1/1, x 3 (PR)

4x (up from 3x last week):
DB 24kgs FSQ, 5
20kg SN, 10/10

Totals 20 DB FSQ
80 SN

24kg 2H SW, 20

8:00am - Complete

Notes - Awesome session today. Personal best, never cleaned the 44kg. That is a serious fucking bell. Was very strong though with the cleans, I was ready for this. Good technique on squats and snatches. A very solid training session.

Tuesday, April 26, 2016

4/26/16 Tuesday April 26, 2016 (24kg TGUs, 24kg SLDLs)

4/25/16 Monday April 25, 2016 (32kg C&P - PR, 40kg 2H SW)

7:10am - belly breathing, lacrosse ball, Primal Move practice - 15 minutes

7:25am - 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

7:40am- Training session - 32kg CL&PR, 40kg 2H SW

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

24kg 2H SW, 10

4x:
32kg CL&PR, 1/1, 2/2, 3/3

24 total CL&PR each arm 32kg (PR)

5x:
40kg 2H SW, 10

50 total reps

8:15am - Complete

Notes - Wow, outstanding session. A personal record for clean and pressing the 32kg, getting 4 sets of ladders to 3 reps. Felt great. This is really exciting.

Sunday, April 24, 2016

4/23/16 Saturday April 23, 2016 (KB circuit)

11:00am - belly breathing, lacrosse ball, Primal Move practice - 15 minutes

11:15am - Kettlebell warm up

1/2K halos - 8kg, 8X each side / each leg (total 16X)
1/2K halos - 12kg, 8X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

11:30am- Training session - KB circuit

5x:
16kg TGU full, 1/1
24kg box rows, 3/3
48kg DL, 5
24kg 2H SW, 20

12:45pm - Complete

Notes - Writing this on Sunday. Felt absolutely great on Saturday. Took my son out to breakfast, then we played baseball for 90 minutes. After this we hopped in the car and went to see Star Wars the Force Awakens in 3D. Then we did more "guy stuff" the rest of the day. It was an awesome day:)

Friday, April 22, 2016

4/22/16 Friday April 22, 2016 (DB 28kgs SS PR, 2H HSP 40kg)

Back from Spokane

5:40pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes

6:10pm - Kettlebell warm up

1/2K halos - 16kg, 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

6:25pm- Training session - DB 28kgs SS PR, 2H HSP 40kg

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

8x:
DB 28kgs SS PR, 2/2
2H HSP 40kg, 2

28kg 2H SW, 20

7:00pm - Complete

Notes - Got this done in the late evening after flying back from Spokane today. Running on extremely little sleep, and tired, but honestly I really focused in and this went extremely well. I really feel like I am just adding one block on top of the other, really building things up slowly and steadily. Even in far less than optimal training conditions, I can still hone in, use good technique, and move heavy weight. Very nice to see double 28s moving around quickly and powerfully.