Kettlebell Courage Corner in Seattle, WA

Tuesday, May 10, 2016

5/10/16 Tuesday May 10, 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.

Monday, May 9, 2016

5/9/16 Monday May 9, 2016 (PR ladder, 40kg 2H SW)

6:15am - belly breathing, lacrosse ball, Primal Move practice - 45 minutes

7:00am - 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

7:15am- Training session - PR ladder, 40kg 2H SW

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

3x:
24kg PR, 3/3
28kg PR, 2/2
32kg PR, 1/1

18 total PR each arm

5x:
40kg 2H SW, 10

50 total reps

7:40am - Complete

Notes - A deload week, this was very nice and easy. Did take me quite some time to warm up, was a bit tight this morning particularly right trap, but was able to work it out with some lacrosse ball focused soft tissue work. Felt very good during the training session. The swings with the 40kg were particularly powerful and strong. Last rep same as the first. Good stuff.

Sunday, May 8, 2016

5/7/16 Saturday May 7, 2016 (KB circuit)

9:45am - belly breathing, lacrosse ball, Primal Move practice - 15 minutes

10:00am - 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

Break

12:00pm- Training session - KB circuit

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

24kg 2H SW, 20

12:30pm - Complete

Notes - Great day, good way to end this cycle. Feeling good.

Friday, May 6, 2016

5/6/16 Friday May 6, 2016 (DB 28kgs SS PR, 2H HSP 40kg)

6:25pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes

6:55pm - 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

7:10am- Training session - DB 28kgs SS PR, 2H HSP 40kg

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

6x:
DB 28kgs SS PR, 4/4
2H HSP 40kg, 4

28kg 2H SW, 20

7:45am - Complete

Notes - Outstanding day, coming to the end of a 3-week cycle here. Lots of progress, really, really pleased with how things have moved forward.

Thursday, May 5, 2016

5/5/16 Thursday May 5, 2016 (24kg TGUs, 24kg SLDLs)

Wednesday, May 4, 2016

5/4/16 Wednesday May 4, 2016 (44kg loaded CL, DB 24kgs FSQ, 20kg SN)

8:30am - belly breathing, lacrosse ball, Primal Move practice - 35 minutes

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 - 44kg loaded CL, DB 24kgs FSQ, 20kg SN

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

32kg TGU to elbow, 1 x 3, 1 x 3

44kg loaded CL, 1/1, x 3

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

Totals 25 DB FSQ
100 SN

24kg 2H SW, 20

10:00am - Complete

Notes - Very good today. Stronger yet with cleaning the 44kg. Encouraging. Good squats, double 24s are light, particularly on the clean to the rack. That is crazy.