5/27/17 Saturday May 27, 2017 (2H SW ladder, 1H 1L planks)

8:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:00am - 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

9:15am- Training session - 2H SW ladder, 1H 1L planks

2x:
24kg TGU x 1/1
24kg GSq x 5

5x:
32kg 2H SW x 10
36kg 2H SW x 10
40kg 2H SW x 10
1H 1L plank hold 1/1

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

9:45am - Complete

Notes - Great session.  Body feeling fantastic.

5/26/17 Friday May 26, 2017 (training with Kevin - PR max 32kg PR 7/7)

5:45am - Primal Move

6:10am - Training with Kevin

7:30am - Finish

Notes - Great day training with Kevin.  We started with some foam roll.  Then Kevin showed me a hip stretch that focused on the quads, which should help some of the pulling and tension I have been feeling on my left knee.  We did some get-ups with the 20kg.  Then did some 2H swings with the 24kg and the 32kg, focusing on long arms and a good float.  We then practiced some "Hike Swing Park" with the 32kg for singles, 2H style.  We then practiced some HSP with the 20kg for Snatching, which I enjoyed (effectively, snatching from the ground for single reps, back to back etc.).  We then did that with the 24kg.  We then switched things up to do some a HSP chain with the 32kg, which was basically Swing, Clean, FSQ, park, then 2nd set was SW / CL / FSQ park SW / CL / FSQ park, then 3rd set was 3 reps of the chain.  I liked it quite a bit.  Did a bit of rest, then we tried for a military press max with the 32kg.  Got 7 reps with each arm!  Not bad really.  Never tried that, it was cool.  Kevin and I were talking about how when I made SFG1 in November 2014, my one rep max was a 32kg, and it was hard.  I mean, almost 2 1/2 years have gone by of course, but it has been good progress in strength for sure.  It's nice to reflect and see that kind of improvement over time.  We finished the training session with walking double farmer carries with the 32kgs, refining technique slightly to ensure my elbows were locked and pushing the bells to the ground.  Felt great, and I held onto the bells for quite some time.  Carries will continue to be included in training.  We are going for a 2-week block while I move houses, not going to push the red meter, but just keep things consistent in terms of loading, and do some more ballistic work a bit.  Should be good.  I hope once the moves are complete and things start to go back to normal later in mid to late summer, we can amp up to get past the 44kg PR max, and hit that 48kg beast press.

5/24/17 Wednesday May 24, 2017 (DB 24kgs complex)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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 - DB 24kgs complex

2x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10

DB 24kgs complex:

DB 24kgs CL x 1 SS PR x 1 FSQ x 1
DB 24kgs CL x 2 SS PR x 2 FSQ x 2

DB 24kgs CL x 3 SS PR x 3 FSQ x 3

DB 24kgs CL x 4 SS PR x 4 FSQ x 4

DB 24kgs CL x 5 SS PR x 5 FSQ x 5

DB 24kgs CL x 4 SS PR x 4 FSQ x 4

DB 24kgs CL x 3 SS PR x 3 FSQ x 3

DB 24kgs CL x 2 SS PR x 2 FSQ x 2

DB 24kgs CL x 1 SS PR x 1 FSQ x 1

25 reps each movement total

24kg 2H SW x 10

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

Notes - Pleased with this session.  It was frankly quite easy except for the sets of 4 and 5 on the front squats.  Those are always tough at the end of a complex.  Solid stuff all around.

5/22/17 Monday May 22, 2017 (24/28kg TGUs, 24/28kg 2H SW)

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

7:45am - 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

8:00am- Training session - 24/28kg TGUs, 24/28kg SW

24kg GSq x 5

24kg TGU x 1/1
28kg TGU x 1/1

24kg TGU x 1/1

28kg TGU x 1/1

24kg TGU x 1/1

10 minutes of swings:

24kg 2H SW x 20
28kg 2H SW x 20
24kg 1H SW x 10/10
28kg 1H SW x 10/10
24kg 2H SW x 20
28kg 2H SW x 20
24kg 1H SW x 10/10
28kg 1H SW x 10/10
24kg 2H SW x 10

Got 170 total swings in 10 minutes

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

8:45am - Complete

Notes - Solid day overall here.  Pretty tired after coming off a weekend where I did a ton of manual labor in the yard, and also went for a very long walk on Sunday night.  Needed this today, nothing more, it was perfect.

5/20/17 Saturday May 20, 2017 (DB 24kgs complex, 20kg SN breathing ladder, DB 32 kgs farmer walks)

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- Training session - DB 24kgs complex, 20kg SN breathing ladder, DB 32 kgs farmer walks

20kg TGU+windmill  x 1/1
20kg GSq x 5
24kg TGU+windwill  x 1/1
24kg GSq x 5

DB 24kgs CL x 1 FSQ x 1

DB 24kgs CL x 2 FSQ x 2

DB 24kgs CL x 3 FSQ x 3

DB 24kgs CL x 4 FSQ x 4

DB 24kgs CL x 5 FSQ x 5

20kg SN x 1/1, breath 1
20kg SN x 2/2, breath 2

20kg SN x 3/3, breath 3

20kg SN x 4/4, breath 4

20kg SN x 5/5, breath 5

20kg SN x 6/6, breath 6

20kg SN x 7/7, breath 7

20kg SN x 8/8, breath 8

20kg SN x 9/9, breath 9

20kg SN x 10/10, breath 10

DB 32kg farmer walks x 2 (about 90 seconds each)

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

8:55am - Complete

Notes - Excellent session, really felt good for this training session.  A great mix of movements, I really enjoyed these Saturday sessions during this cycle.

5/19/17 Friday May19, 2017 (36kg C&P ladders, 36kg 2H SW)

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 - 36kg C&P ladders, 2H SW ladder

2x:
24kg TGU+windmill  x 1/1
24kg GSq x 5
DB 16kgs batwings x 5/5

24kg C&P x 5/5
32kg C&P x 1/1
32kg C&P x 2/2

Ladder
5x:
36kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)

note - fail on the R side on the 1st set of 5 with 3/3.  Did not get the 3rd rep.  Had to put the bell down and then re-clean for that rep.

30 C&P per arm

5x:
36kg 2H SW x 10

50 total swings

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

7:40am - Complete

Notes - So this was great, but something interesting happened.  I had a fail on the R side on my first set for the 3/3, not getting the 3rd rep.  I was irate.  I think my breathing was off, and I got stuck coming out of the rack and could not get past the sticking point.  I was thinking to myself "here we go again" as this was my first set of the day.  However, I re-focused, tried to clean up my set-up (pushing toes into the ground), and work on breathing between each clean (exhale into the hole, then a quick inhale to get tight into the rack).  This helped.  Though each set of 3/3 was challenging on the R side, I got all the reps, and they were solid, not grinding reps.  The L side was easy money, never a concern.  It's a weird thing.  My L press is really, really good but the R just is not as good - and I am right-handed.  It's definitely a technique thing as well as asymmetries I think in my body between the hips and shoulders and how they tie together (I think from baseball primarily).  In any event, a good final day for this cycle overall and something to be proud of.

5/17/17 Wednesday May 17, 2017 (28kg PR ladders, 28kg 2H SW)

7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:45am- Training session - 28kg PR ladders, 28kg 2H SW

2x:
16kg BU TGU  x 1/1
48kg DL x 8
one arm one leg plank hold 1/1

Ladder
3x:
28kg PR x 1/1, 2/2, 3/3, 4/4, 5/5 (set the bell down between hands)

45 PR per arm

10 minutes on the minute:
28kg 2H SW x 16

Got 160 total swings

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 - This was a very good training session.  I am pleased with the progress overall.  Under a tremendous amount of stress from work / relationship / ex wife / kids.  It's a very difficult time period.  45 minutes of solid training is like an oasis in the middle of a desert.