5/2/16 Monday May 2, 2016 (32kg C&P - PR, 40kg 2H SW)

6:30am - belly breathing, lacrosse ball, Primal Move practice - 35 minutes

7:05am - 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

7:20am- Training session - 32kg CL&PR, 40kg 2H SW

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

32kg 2H SW, 10

5x (4x):
32kg CL&PR, 1/1, 2/2, 3/3

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

5x:
40kg 2H SW, 10

50 total reps

8:00am - Complete

Notes - Outstanding day, absolutely delighted with the clean and press results today.  Yet another PR, getting in 5 sets of ladders to 3.  Last rep on the last two sets was not easy, but I was not at failure and had a little bit left in the tank.  Getting the volume up to 30 C&Ps per arm, that is not bad.  It's a far cry from 5 sets of ladders to 5s like the ROP, but I can honestly see that as a possibility over the course of preparing for SFG2 in August if Kevin thinks that is where we should head towards.  

4/30/16 Saturday April 30, 2016 (KB circuit)

8:15am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes

8:45am - 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

9:00am- Training session - KB circuit

5x:
16kg TGU full, 1/1
24kg box rows, 3/3
48kg DL, 5
24kg H2H SW, 10/10

24kg 2H SW, 10

9:30am - Complete

Notes - Writing this late Sunday.  Very solid stuff.  Right pec and trap were tight this weekend, did some lacrosse ball work this evening to try and release the muscles a bit, which helped quite a bit.  All in all, feeling good and ready to his the last week of this cycle.

4/29/16 Friday April 29, 2016 (DB 28kgs SS PR, 2H HSP 40kg)

6:10pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes

6:40pm - 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

6:55am- Training session - DB 28kgs SS PR, 2H HSP 40kg

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

7x:
DB 28kgs SS PR, 3/3
2H HSP 40kg, 3

40kg 2H SW, 10

7:30am - Complete

Notes - Good training session today, very solid stuff.  I was pleased - strong presses, strong swings.  Feeling good with the second week of this block down after tomorrow's weekend session.

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.

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.

4/26/16 Tuesday April 26, 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.

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.