11/10/16 Thursday November 10, 2016 (DB 32kgs SS PR (PR), 24kg 1H SW)

9:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:45am - 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

10:00am- Training session - DB 32kgs SS PR (PR), 24kg 1H SW

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

4x:
DB 32kgs SS PR, 5/5 (this is a big PR never done 5s)

DB 32kgs SS PR, 4/3 (got 4 reps on the L, didn't get the 4th rep on the right)

DB 32kgs SS PR, 1 R (to even out the reps)

DB 32kgs SS PR, 3/3 (felt like a 4th rep would have been over the top, with 3 good reps on each side, decided to call it)

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

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

11:00am - Complete

Notes - This is a true PR with getting 4 sets of 5s with 32kgs, and then 2 more sets for a total of 27 reps per side with the 32kg.  That is some really legit pressing volume for me.  I am thrilled.  Almost was able to do 5 sets of 5s, that is awesome.  I love the 32kg as a pressing weight, it is really doing a lot for me being able to use this a true training weight and getting in good volume with it.  The 36kg definitely is harder, and I cannot manhandle it like I can with the 32kg, but the 32kg with volume will get me hopefully to that point of really being able to start stacking up the 36kg for more volume.  This has been a great training cycle.

11/9/16 Wednesday November 9, 2016 (40 / 44 / 48kg loaded CL, 2H SW ladder)

7:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 10 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 - 40 / 44 / 48kg loaded CL, 2H SW ladder

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

32kg loaded CL, 1/1 (warm up)
36kg loaded CL, 1/1 (warm up)

40kg loaded CL, 1/1
44kg loaded CL, 1/1
48kg loaded CL, 1/1

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

8:35am - Complete

Notes - Very, very solid day here.  Good sleep, was ready to roll.  Better approach on the loaded cleans, using lighted weights to warm up the muscles.  Top set of singles with the 48kg, which is not easy.  Strong cleans though, but cleaning that 48kg, a press feels very far away.  That's ok.  Got to work on where I am at, and obviously more singles with the 40, 44, and 48kg are an extremely good inclusion in the overall program.  Solid swings, best these have felt yet in this cycle.

11/8/16 Tuesday November 8, 2016 (KB warm up )

7:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 minutes

7:25am - 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)

7:30am - Break

8;20am -

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

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

8:25am - Complete

Notes - Pressed for time, just a bit of light work given how heavy Monday was.  Feeling good all things considered.  Second trip in three days to Spokane and back, will be good to get back and rest.

11/7/16 Monday November 7, 2016 (36kg CL&PR - PR)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 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
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

Completely forgot to do BUPs - was supposed to do some singles with 24kg - whoops

7x:
36kg CL&PR, 1/1
36kg CL&PR, 2/2 (7th set, got the L, fail on the 2nd rep on the R.  Set down, did another attempt at a double on the R, got it.  Then did one more rep on the L to even out)

36kg CL&PR, 1/1

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

Notes - Solid training day today, with another PR getting 7 total successful sets of doubles with the 36kg for C&P.  7th set, hit the left, failed on the R with the double after an extremely good first rep, which was frustrating. Just didn't stay tight on the 2nd rep and frankly was tired.  I will too the first set of pressing the 36kg, I didn't know how I was going to do today - felt heavy.  Realized writing this that I completely forgot to prep with the BUP on 24kgs, so that is annoying, that would have helped me.  In any event, I ground this out today.  Can tell I am getting to the end of a cycle, or probably better, I need to improve recovery.  I had to fly over and back to Spokane yesterday for commitments at Gonzaga in the evening for their accounting programs, so that sure as hell did not help me today.  Just need a couple of days of really good rest.

11/5/16 Saturday November 5, 2016 (24kg KB aerobics)

7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:15am - Break

12;00pm- Training session - 24kg KB aerobics

2x:
24kg TGU, 1/1
24kg Gsq, 5

20 minutes 24kg KB aerobics

24kg 1H SW 5, CL 3, FSQ 2, set down, switch hands

10 or 11 sets

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

12:30pm - Complete

Notes - Good stuff, exactly what I needed.  It's crazy how light the 24kg feels.  Needed a back off as I was feeling a little worn down,  This was good.

11/4/16 Friday November 4, 2016 (DB 32kgs SS PR, 24kg 1H SW)

8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 35 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:50am- Training session - DB 32kgs SS PR, 24kg 1H SW

2x:
20kg FMS TGU, 1/1
32kg GSq, 5
20kg BU CL, walking, 1/1 (supposed to be a 16kg but I grabbed the wrong bell:)
32kg 2H SW, 20

5x:
DB 32kgs SS PR, 4/4

DB 32kgs SS PR, 3/3 (on this 6th set, was hitting failure, tried the 5th rep, wasn't going to go, set down the bells)

DB 32kgs SS PR, 1/1

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

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

9:50am - Complete

Notes - Tough day in terms of over sleeping, my body is telling me something.  Recovery has been compromised a bit lately by a lack of consistent sleep and frankly just being busy, travel, etc.  Need a weekend to really wind down.  Once I got warmed up, body started to respond pretty well.  Decided to go with sets of 4/4 with the 32kgs for seesaw press, after sets of 5/5 with the 28kgs last week.  I figured this would be a challenge; it was, but I handled it well, particularly the last few sets I got in a better groove of driving through the legs with no leanback, and using the contra lateral motion with the negative to the rack on one arm to press hard on the other side to lockout.  I do really like this press much more than double overhead presses, I think it is better for me and it also emphasizes and assists with the heavy one arm press I think more effectively than pure doubles. In any event, pleased with the overall outcome here.  I checked my training logs and back on July 25, I did a session with double front squats with 32kgs, and SS PR.  5 sets of 4/4 on these lifts.  As such, technically today was a PR with the 32kgs for SS PR in terms of volume, so that's pretty cool.  I didn't realize I had not yet done sets of 5/5, which I think I would have in me soon if I can get recovery dialed in better.  Encouraging.

11/3/16 Thursday November 1, 2016 (24kg TGU, kickstand DL)

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

7:50am- 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

8:05am - Complete

Notes - Excellent, feeling very good and strong.