10/10/16 Monday October 10, 2016 (36kg CL&PR - PR )

7:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

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

2x:
16kg TGU with neck and shoulder rotations, 1/1
24kg TK PR 5/5
24kg 2H SW, 20

20kg BUP, 1/1, x 3

36kg CL&PR, 2/2 x 6

36kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:35am - Complete

Notes - An outstanding training session. I went back through my training logs and I don't know that I have done 6 sets of doubles for C&P with the 36kg before, I think this is a PR.  Very, very pleased with this effort.  Had a couple of nights of good sleep and felt strong this morning.  Noticing some body comp changes the last few weeks.  Starting to thicken up again, and my appetite is significant.  Going to have to watch what I am eating as I am trying to keep the weight down.  Looks like the body wants to grow again.  Going to try and drink a lot of water.

10/8/16 Saturday October 8, 2016 (36kg KB aerobics)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 35 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - 36kg KB aerobics

2x:
24kg TGU, 1/1
32kg Gsq, 5
24kg 1H SW, 10/10

15 minutes KB aerobics
36kg 1H SW, CL, FSQ, set down, switch hands

Didn't keep track but I would guess 12 to 13 sets

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:20am - Complete

Notes - Adding back in a 4th more rigorous training day.  The 36kg, a good bell.  Nice to know I can move this around with a lot of confidence.  Particularly noticed very solid cleans, which led to solid front squats. Used to be a little shakier with the 36kg in the rack for a single bell front squat, and needed to use the offhand to stabilize.  Not today.  All of the focus lately on racking the KB is paying off.

10/7/16 Friday October 7, 2016 (PR ladders)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:50am- Training session - PR ladders

2x:
20kg TGU FMS, 1/1
24kg TK PR 3/3
32kg 2H SW, 20

3x:
28kg PR, 3/3
36kg PR, 1/1
32kg PR, 2/2

2x:

28kg rack walks, 1/1
28kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:35am - Complete

Notes - Great stuff.  Very good progress.  Strong pressing!

10/6/16 Thursday October 6, 2016 (24kg TGU, kickstand DLs)

8:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 minutes

8:40am - 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

8:55am- Training session - 24kg TGU

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

9:05am - Complete

Notes - Recovering fine.

10/5/16 Wednesday October 5, 2016 (swings, jump rope, rack walks)

6:25am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:00am- Training session - swings, jump rope, rack walks

3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5

5x:
28kg 2H SW, 20
Jump rope, 1 minute
DB 24kgs rack marching in place

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:45am - Complete

Notes - Excellent training day, feeling very solid and put together.

10/4/16 Tuesday October 4, 2016 (16kg FMS TGU)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

Break

8:20am - 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

8:25am- Training session - 16kg FMS TGU

16kg FMS TGU to kneeling, 1/1

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:30am - Complete

Notes - Fine.  Pretty tired, but in general, doing well.

10/3/16 Monday October 3, 2016 (32kg CL&PR)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:50am- Training session - 32kg CL&PR

2x:
16kg TGU with neck and shoulder rotations, 1/1
24kg TK PR 5/5
24kg 2H SW, 20

20kg BUP, 1/1, x 3

32kg CL&PR, 3/3 x 8

32kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:35am - Complete

4:15pm - Chiro

Notes - Wow, outstanding training session.  Triples clean and pressing the 32kg, for 8 sets. I went back to training logs for prepping for SFGII and in early August I had one session with 6 sets of 4s, and a set of 3s, which was a PR.  So basically I am sitting right at or near a PR for pressing the 32kg, with dramatically less ramp up to get there.  This is awesome.  I was not near failure today on the 3s, and frankly I didn't have much time for rest in between sets.  I think it took me 17 minutes to get the 8 sets done.  Great, great sign. Really happy about this.  Got a deep tissue massage last night, really helped, and keeping up with the Chiro with another appt today.  Good things are happening.