6/10/16 Friday June 10, 2016 (TGUs, 2H SW ladder)

7:45am - belly breathing, lacrosse ball, Primal Move practice - 15 minutes

8:00am - 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

8:15am- Training session - TGUs, 2H SW ladder

24kg TGU to kneeling position, 1/1
28kg TGU to kneeling position, 1/1

32kg TGU to kneeling position, 1/1

24kg 2H SW, 10

28kg 2H SW, 10

32kg 2H SW, 5

24kg 2H SW, 10

28kg 2H SW, 10

36kg 2H SW, 5

24kg 2H SW, 10

28kg 2H SW, 10

40kg 2H SW, 5

24kg 2H SW, 10

28kg 2H SW, 10

44kg 2H SW, 5

24kg 2H SW, 10

28kg 2H SW, 10

48kg 2H SW, 5

125 2H SW

8:50am - Complete

Notes - Slept in, tired, but felt very good doing this training session.  Strong get-ups, strong swings.  Moved quickly, no issue with wind at all.  Solid.

6/9/16 Thursday June 9, 2016 (24kg TGUs, 24kg SLDLs)

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

7:30am - 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)

7:40 - Break

8:30 - Resume

Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1

8:40am- Training session - 24kg TGUs, 24kg SLDLs

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

8:45am - Complete

Notes - Felt good.  Easy, moving very well this morning.

6/8/16 Wednesday June 8, 2016 (training with Kevin - DB 32kg PRs)

6:00am - 8kg and 12kg halos

6:20am - Training with Kevin

7:40am - Finish

Notes - Very good training day.  Started out by doing some arm bars and get-ups with the 16kg.  Moved into some 2H and 1H swings with the 24kg.  Then did some snatching with the 24kg.  Needed to work on lockout on the elbow on the L side.  We worked on some thoracic spine opener drills, by doing tall kneeling and holding a 16kg bell behind my back.  That was a good mobility exercise, really helped drop down my shoulders into place.  Went back to snatching the 24kg and things immediately improved technique-wise.  We then practiced some double bell front squats, going double 24s, then 28s, and finishing with 32s for doubles, which is a PR for me.  Don't know that I have ever double front-squatted 32s.  We then decided to try some pressing.  Pressed the 32kg for a couple of doubles on each side, and then went for a see-saw press with the 32s, for doubles on each side.  Hit that, no problem, again a PR, I have never done that before.  We then did some 2H SW ladders with the 24, 28, and 32 as that will be part of the conditioning cycle we are going to do next.  Finished with a 24kg complex that was basically

3 1H SW
1 SN
1 PR
1 FSQ
1 1H SW
3 SN
1 PR
1 FSQ
1 1H SW
1 SN
3 PR
1 FSQ
1 1H SW
1 SN
1 PR
3 FSQ

set the bell down, rest, switch hands, do it again

That was a bitch!!! Going to work that into this conditioning cycle, probably 2 rounds of that for a training day main course.  Good stuff all around, delighted with the overall progress.

6/7/16 Tuesday June 7, 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

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

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

7:45am - Complete

Notes - Felt good.  Easy, moving very well this morning.

6/6/16 Monday June 6, 2016 (24kgs SS PR, 32kg 2H SW)

6:15am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes

6:45am - 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

7:00am- Training session - DB 24kgs SS PR, 32kg 2H SW

2x:
20kg TGU to windmill, 3/3
48kg DL, 5

3x:
DB 24kgs SS PR, 5

32kg 2H SW, 10 x 10 sets

7:30am - Complete

Notes - Very solid training session today for a back-off week.  Well rested and feeling strong.  Pressing double 24kgs feeling so light and easy. Great sign.

6/4/16 Saturday June 4, 2016 (24kg 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 - 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, 10

9:30am - Complete

Notes - Great stuff, this felt extremely good.  Better wind that past sessions, conditioning I think has ticked up a notch which is good to see.

6/3/16 Friday June 3, 2016 (CL 44kg, CL&PR 36kg - PR)

6:45am - belly breathing, lacrosse ball, Primal Move practice - 15 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 - CL 44kg, CL&PR 36kg

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

36kg HSP, 1, x 3

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

36kg CL&PR, 1/1, x 6 - PR

36kg 2H PR, 20

7:45am - Complete

Notes - Solid day here.  Was working off a lack of sleep, but really bore down and got some clean, heavy, solid reps in today.  Another PR pressing the 36kg, I am delighted.  6 solid singles each side, with lots left in the tank.  A great end to this three-week cycle.