10/31/16 Monday October 31, 2016 (36kg CL&PR - PR)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 60 minutes (lots of extra mobility work, lacrosse ball, etc.)

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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - 36kg CL&PR - PR

2x:
16kg FMS TGU, 1/1
32kg GSq, 5
24kg TK PR 5/5
24kg 1H SW, 10/10

24kg BUP, 1/1, x 3 (failed first attempt)

6x:
36kg CL&PR, 1/1
36kg CL&PR, 2/2

DB 28kgs rack carry, walking

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

8:30am - Complete

9:45am - Chiro visit

Notes - Great session today although this took a lot of time.  Long, very long warm up coming off of a 4-day long weekend traveling to and from Austin, TX for a wedding.  Didn't do much mobility work while I was there, though I did walk a decent amount.  Ate a lot of good food too.  Going to have to dial in my diet if I want to make progress getting down to 203 pounds.  Had a feeling from the travel etc. it would be a challenging day today, and it was.  I took a lot of extra rest with the 36kg presses, in between sets, which helped a lot.  6 sets and 18 total reps per arm with the 36kg has to be a PR for me, that is not messing around.  That's working at 90% of my max for decent volume.  Very pleased, just need to appreciate and ensure that on pressing days like this, I need the extra time between sets, it is absolutely key.   Also had a chiro visit today, and deep tissue massage scheduled for tomorrow which is well-timed.

10/27/16 Thursday October 27, 2016 (DB 28kgs SS PR, 24kg 1H SW)

7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - DB 28kgs SS PR, 24kg 1H SW

2x:
20kg FMS TGU, 1/1
32kg GSq, 5
16kg BU CL, walking, 1/1
32kg 2H SW, 20

5x:
DB 28kgs SS PR, 5/5

DB 28kgs SS PR, 4/4 (on this 6th set, didn't want to over stress, and left a rep in the tank)

24kg 1H SW, 10/10, x 5 (on the minute)

24kg 2H SW, 20

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

8:35am - Complete

Notes - Great training day, had to move this up from Friday to today as I am traveling to Austin, TX for a long weekend.  Strong recovery all things considered, good pressing today.  My favorite press is the seesaw.  I felt I could get a bit more out of my glutes, and do a better job of not leaning back at all.  For some reason today I wanted to, and was fighting staying tight in the abs.  This is probably due to a lack of work with double bells lately, but that's fine.  I was aware, and stayed with it.  Good stuff.

10/26/16 Wednesday October 26, 2016 (40kg loaded CL, 2H SW ladder)

7:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:20am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:35am- Training session - 40kg loaded CL, 2H SW ladder

2x:
24kg TGU to windmill, 1/1
48kg DL, 5
16kg tempo press, 10/10

40kg loaded CL, 1/1, x 3

3x:
40kg 2H SW, 10
36kg 2H SW, 15
32kg 2H SW, 20

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

8:05am - Complete

Notes - Good training day, extremely pressed for time, but was really dialed in and went quickly.  Writing this in the evening, R elbow, tricep, forearm is a bit tight. Doing some lacrosse ball work on it tonight.  Not sure jumping right into 40kg loaded CL was the best - I probably need some warm up sets with a 32kg first.  Intend to add that in next time.

10/25/16 Tuesday October 25, 2016 (24kg TGU, kickstand DL)

8:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

8:35am - 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

8:50am- Training session - 24kg TGU, kickstand DL

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 - Feeling very solid.

10/24/16 Monday October 24, 2016 (36kg CL&PR)

7:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:40am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:55am- Training session - 36kg CL&PR

2x:
16kg FMS TGU, 1/1
32kg GSq, 5
24kg TK PR 5/5
24kg 1H SW, 10/10

24kg BUP, 1/1, x 3

5x:
36kg CL&PR, 1/1
36kg CL&PR, 2/2

DB 28kgs rack carry, walking

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

8:40am - Complete

Notes - Outstanding training session.  Solid presses.  Really tried to focus on getting under the bell, pressing into the ground, using my lats, etc.  Definitely excited about building up volume with the 36kg bell.

10/22/16 Saturday October 22, 2016 (2H SW ladder)

8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

8:15am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:30am- Training session - 2H SW ladder

2x:
24kg TGU to knee, 1/1
24kg TK GSq, 5
24kg 2H SW, 10

3x:
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10

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

9:00am - Complete

Notes - Solid session, felt good to get some heavy swings in before running around on a very busy Saturday of kids activities.

10/21/16 Friday October 21, 2016 (training with Kevin)

6:30am - Training with Kevin

Good day overall given the circumstances.  Serious lack of sleep this week, multiple days in a row, so I have to recognize I am not at 100%.  Working through a couple of things with the right knee and calf being tight as well, so something to watch.  We warmed up with some primal move, then did some arm bars.  Kevin noted that my technique on the arm bars has improved and mobility in the overhead position on the ground was noticeably better.  The consistent chiropractic visits absolutely I know have been helping, so this is good. We did some TGUs into windmills with the 16kg, then full TGUs with the 24kg.  We did some clean and pressing with the 24kg, 2H SW, and 1H SW. We then did a few bottom up cleans with the 16kg and walked around, to further engage the lats.  Good lift, will be incorporating that one.  We then clean and pressed the 32kg, into a front squat, then did the same thing with the 36kg.  Front squat fires up all muscles and is a good thing to include in warm up sets for pressing.

I was feeling good but noticed I was not at 100%, and expected the press with the 40kg to be tough. The 40kg is my max on both sides, achieved only once on the R side (SFG2 in Dallas first week of August), and on the L side, maybe 4 times.  First rep on the R side with the 40kg, didn't get a good clean, let the shoulder go up, failed rep.  Frustrated.  Decided to clean the bell a few times to get a feel, then tried again. A significantly better press attempt on the R side, but got to the sticking point and could not quite grind it through.  However, failed with integrity, much better rep.  I then cleaned and popped up the 40kg on the L side right through the sticking point.  Successful rep.

We then messed around a bit with pressing the 24kg a number of times in a row to fatigue the muscles, and try to get "under the bell" a bit more on the R side with my hip, and press away from the bell.  I do this naturally on my L side, but don't on my R - a very strict press on my R side, more of a grinder, whereas the L is very smooth, a different groove.  I am right handed.  Go figure. We did the same thing with the 20kg to finish up.  I'll be working a couple of nuances here in the press groove to see if I can get this going on the R side, but no dramatic changes, just keep plugging until I get this damn thing.  Kevin believes we should go for the 44kg in a month or so, certainly am right there on the L side after today's test results.

8:00am - End