11/15/16 Tuesday November 15, 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 - Good, quick day.

11/14/16 Monday November 14, 2016 (28kg PR)

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

7:00am- Training session - 28kg PR

2x:
16kg FMS TGU, 1/1
48kg DL, 8
20kg TK PR 5/5

3x:
20kg BUP, 1/1
24kg 1H SW, 10/10

5x:
28kg PR, 1/1
28kg PR, 2/2

DB 24kgs 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

7:45am - Complete

9:00am - Chiro

Notes - Good back off day today as part of a deload week.  Am pretty worn out even after a great night of rest before this training session.  Got back from a long weekend in Boise with the kids, and it was busy.  Coming at the right time to deload.  Had a chiro appt at 9am and that was very helpful too.

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.