6/27/16 Monday June 27, 2016 (DB 24kgs complex)

6:45am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes (needed extra time to mobilize, very tight hamstrings and hips)

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

7:20am- Training session - DB 24kgs complex

2x:
20kg TGU, 3/3 windmills
20kg GSq, 5

30 minutes
DB 24kgs CL 1, PR 1, FSQ 1, Row 1 (used a box for the row)

Not sure how many sets, maybe 17 or 18.  The rows slowed things down a bit.

24kg 2H SW, 20

8:00am - Complete

Notes - I enjoyed this.  Have not done doubles work in some time.  Its a different groove for sure.  I noticed in the pressing had significantly improved overhead mobility, and the pressing groove was better.  More engaged lats, and arms were closer to my head (straighter line up, better thoracic mobility).  That was great to feel.  I have not double overhead pressed bells in a long, long time.

6/25/16 Saturday June 25, 2016 (24kg KB aerobics)

3:30pm - belly breathing, lacrosse ball, Primal Move practice - 15 minutes

3:45pm - Kettlebell warm up

1/2K halos - 16kg, 5X each side / each leg (total 10X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

4:00pm- Training session - 24kg KB aerobics

2x:
20kg TGU, 3/3 windmill position, L, R
20kg GSq, 5

At Greenlake
4:30pm

24kg 2H SW, 20

24kg CL 1, PR 1, FSQ 1, SN 1, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 2, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 3, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 4, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 5, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 6, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 7, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 8, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 9, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 10, set down switch hands, repeat

10 CL / PR / FSQ per arm, 55 snatches per arm

24kg 2H SW, 20

5:00pm - Complete

30 minute walk around the lake

Notes - Fantastic training session.  Did this in the warm 70 degree sun at Greenlake.  Amazing.  I love training out in the open like that.  So cool.  Feeling really strong.  Wind is a little bit better than it has been too after a couple of weeks of trying to focus on conditioning.

6/24/16 Friday June 24, 2016 (24kg moving target complex)

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 - 24kg moving target complex

2x:
24kg TGU, windmill 3/3
16kg TK behind the back neck stretch
24kg GSq, 5

3x:
24kg 3 1H SW, 1 SN, 1 PR, 1 FSQ
24kg 1 1H SW, 3 SN, 1 PR, 1 FSQ

24kg 1 1H SW, 1 SN, 3 PR, 1 FSQ

24kg 1 1H SW, 1 SN, 1 PR, 3 FSQ

set bell down

switch hands and do it again

That was a bitch.

24kg 2H SW, 20

7:45am - Complete

Notes - That was seriously tough.  Not easier than last week. These conditioning training sessions are brutal when you are not really in condition for them!!  This training session makes the 24kg feel seriously heavy by the last set.  One good thing is that no issues this week with tight abductors or hips, like what I experienced last week, from heavy front squats and seesaw presses with the 32s.  Feeling good about progress.

6/24/16 Thursday June 24, 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1

7:45am- Training session - 24kg TGUs, 24kg SLDLs

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

7:55am - Complete

Notes - Good day, uneventful.

6/22/16 Wednesday June 22, 2016 (SS PR 32kgs, DB FSQ 32kgs - PR)

6:00am - belly breathing, lacrosse ball, Primal Move practice - 40 minutes

6:40am - 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 - SS PR 32kgs, DB FSQ 32kgs - PR

2x:
20kg TGU, windmill 3/3
48kg DL, 5
SS PR 24kgs, 5/5
DB FSQ 24kgs, 5

24kg 2H SW, 10

5x:
DB FSQ 32kgs, 3
SS PR 32kgs, 3/3

PRs all around

24kg 2H SW, 20

7:35am - Complete

Notes - Huge PRs today, really pleased.  Great technique, feeling strong.  This was awesome.

6/22/16 Tuesday June 22, 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1

7:45am- Training session - 24kg TGUs, 24kg SLDLs

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

7:50am - Complete

Notes - Fine day.   Pressed for time.

6/22/16 Tuesday June 22, 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1

7:45am- Training session - 24kg TGUs, 24kg SLDLs

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

7:50am - Complete

Notes - Fine day.   Pressed for time.