5/25/16 Wednesday May 25, 2016 (DB 28kgs FSQ, 20kg SN)

Back from training in Chicago, doing this late at night

9:30pm - belly breathing, lacrosse ball, Primal Move practice - 15 minutes

9:45pm - 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 16kg with 3 presses and rotations, 1/1

10:00pm- Training session - DB 28kgs FSQ, 20kg SN

2x:
24kg TGU to windmill, 3/3
32kg GSq, 5

5x:
DB 28kgs FSQ, 5
20kg SN, 10/10

Totals 25 DB FSQ
100 SN

28kg 2H SW, 20

10:30pm - Complete

Notes - Kicked some serious ass today, which was impressive.  Was in Chicago for training, flew back, got this training session in.  Writing this on Thursday, my hips are definitely tight from all the flying but will get in some mobility work, do some swings, loosen these up.  Was a strong session last night though, finishing at 1030pm at night, unusual for me, but I got the work done.

5/23/16 Monday May 23, 2016 (32kg CL&PR ladder - PR, 40kg 2H SW)

6:15am - belly breathing, lacrosse ball, Primal Move practice - 20 minutes

6:35am - 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

6:50am- Training session - 32kg CL&PR ladder, 40kg 2H SW

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

4x (up from 3x last week):
32kg CL&PR, 1/1, 2/2, 3/3, 4/4

40 total CL&PR each arm

5x:
40kg 2H SW, 10

50 total reps

7:45am - Complete

Notes - Great day.  This was pretty challenging, I definitely was really concentrating and taking a little extra time on the last couple of reps of each set, but maintained very good form, no failure on any rep.  Will need to try and rest the next couple of days and get some decent recovery.  I am flying to Chicago for work this evening, back Wed evening, so not ideal but that's ok.  Pretty exciting to get 4 sets of ladders to 4 for the 32kg.  Really pleased.

5/21/16 Saturday May 21, 2016 (24kg KB circuit)

1:45pm - belly breathing, lacrosse ball, Primal Move practice - 15 minutes

2:00pm - 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

2:15pm- Training session - 24kg KB circuit

3x:
24kg TGU to kneeling, 1/1
24kg 2H SW, 20
24kg box rows, 5/5
24kg 1H SW, 10/10
24kg GSq, 10
24kg SN, 10/10

24kg 2H SW, 20

2:45pm - Complete

Notes - Great training session today, this was perfect and I really enjoyed this quite a bit.  I need to improve my conditioning a bit, it's not great right now per se.  What is damn good though is my strength.  I was throwing around this 24kg like nobody's business, almost like I never have before.  What a great sign.  It's been a great run just building block after block and getting stronger.  Love snatching the kettlebell so much especially the 24kg when you are feeling strong and solid, just using great form on each rep, a pause at lockout, and each rep lots of power. Good stuff.

5/20/16 Friday May 20, 2016 (CL 44kg, CL&PR 36kg - PR)

7:20am - belly breathing, lacrosse ball, Primal Move practice - 15 minutes

7:35am - 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

7:50am- Training session - CL 44kg, CL&PR 36kg

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

44kg HSP, 1, x 3

44kg CL, loaded, 1/1, x 3

36kg CL&PR, 1/1, x 4 - PR

36kg 2H PR, 20

8:20am - Complete

Notes - Solid day.  Well rested, starting to get over this head / chest cold.  Hit a PR in terms of reps on clean and pressing the 36kg, which was pretty cool.  Last single as good as the first.  Very pleased.

5/19/16 Thursday May 19, 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

Break

8:30am- Training session - 24kg TGUs, 24kg SLDLs

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

8:45am - Complete

Notes - Feeling very good.  Got some good mobility work in, appt at Kinetics yesterday evening really helped open up the hips.  Back and abductors are feeling very good.  Pleased.

5/18/16 Wednesday May 18, 2016 (DB 28kgs FSQ, 20kg SN)

7:45am - belly breathing, lacrosse ball, Primal Move practice - 20 minutes

8:05am - 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

8:20am- Training session - DB 28kgs FSQ, 20kg SN

2x:
24kg TGU to windmill, 3/3
32kg GSq, 5

5x:
DB 28kgs FSQ, 5
20kg SN, 10/10

Totals 25 DB FSQ
100 SN

28kg 2H SW, 20

9:00am - Complete

Notes - Great day.  Moving a bit slow as I have been battling some sort of allergies / head cold which has moved to chest a bit too, so breathing is stunted.  That's tough when you are front squatting with 28s and then snatching.... lol.  With that said I have always loved this complex of front squats paired with snatches.  Heavy squats today, great reps, really feeling good with those.  Snatching with the 20kg is just so nice and easy, I really enjoy that.  

5/17/16 Tuesday May 17, 2016 (24kg TGUs, 24kg SLDLs)

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

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 full TGUs, 1/1
24kg SLDL, 3/3

9:15am - Complete

Notes - Very good day.  Feeling recovered, rested, strong.Left abductor a bit tight, needs some attention this evening. I have an appointment with Kinetics tomorrow that will be beneficial.