6/19/17 Monday June 19, 2017 (DB 24kgs mini complex, 24kg SN)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 40 minutes (moving quite slowing this morning)

7:10am - 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

7:25am- Training session - DB 24kgs mini complex, 24kg SN

3x:
24kg TGU x 1/1
24kg GSq x 5

DB 24kgs mini complex:

3x:

DB 24kgs CL x 5 SS PR x 5 

5x:
24kg SN x 10/10

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

8:00am - Complete

Notes - Really good training session, quick, strong.  Had a chiro visit after the training, things are all around solid and I am pleased.  Need to keep it rolling.

6/17/17 Saturday June 17, 2017 (32kg PR, 2H SW ladder)

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 - 32kg PR, 2H SW ladder

3x:
24kg TGU x 1/1
48kg DL x 5

24kg PR x 5/5
32kg PR x 2/2

3x:
32kg PR x 5/5

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

8:35am - Complete

Notes - Good training session. I was a little wary here as my left trap had been acting up and I had done quite a bit of lacrosse ball work, mobility work, but by the time I started to train, it was feeling fine, and I eases into things to make sure I was feeling ok. Once I did the warm up set of doubles with the 32kg, I was good.  Focused on shoulder packing, and pressing from the lat, and everything felt good.  Writing this on Sunday, had a great day with my kids and Leah and her family yesterday, went to Bainbridge Island, and I got a great night's sleep.  Time to enjoy Father's Day!

6/16/17 Friday June 16, 2017 (36kg PR, 32/36kg chain)

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 - 36kg PR, 32/36kg chain

3x:
24kg TGU  x 1/1
48kg DL x 5

24kg PR x 5/5
32kg PR x 2/2

5x:
36kg PR x 2/2

Chain 32/36kg:
32kg 1H SW + CL + FSQ x 3, set down, switch hands
36kg 1H SW + CL + FSQ x 3, set down, switch hands

32kg 1H SW + CL + FSQ x 3, set down, switch hands

36kg 1H SW + CL + FSQ x 3, set down, switch hands

32kg 1H SW + CL + FSQ x 3, set down, switch hands

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 - Getting around to documenting this finally on Sunday.  Good training, end of this cycle, this was actually a decent amount of work and pretty challenging.  After the training session my left trap was acting up a bit. Did some good lacrosse ball work the last few days, it's fine now.  Going in for chiro on Monday, normal visit, an adjustment should help.  I think that the one hand swings as well as FSQ and generally the chain work with the 36kg is a pretty big challenge for me.  I think on the FSQ I probably would have benefited in terms of improved control and form to hold the bell with my off hand at least for the last sets in each chain.  Not an easy move.

6/14/17 Wednesday June 14, 2017 (DB 24/28/32kgs mini complex, 24kg SN ladder)

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 24/28/32kgs mini complex, 24kg SN ladder

3x:
24kg TGU x 1/1
24kg GSq x 5

DB 24/28/32kgs mini complex:

DB 24kgs CL x 5 SS PR x 5 

DB 28kgs CL x 5 SS PR x 5 

DB 32kgs CL x 3 SS PR x 3 

10 minutes:
24kg SN x 2/2, 3/3, 5/5

Did 5 sets or 100 reps, was pleased with that, up from 90 last week.

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 - A very good session.  Strong with the 32s, which was great.  Good snatches, I have improved each week of this cycle with the number of reps, without compromising form at all.  Wind is getting a little bit better.

6/12/17 Monday June 12, 2017 (32kg PR - PR, 2H HSP ladder)

6:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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 PR, 2H Hike / Swing / Park HSP ladder

3x:
24kg TGU x 1/1
48kg DL x 5

24kg PR x 5/5

5x:
32kg PR x 5/5 (this is probably a PR with this bell)

3x:
32kg 2H HSP x 5
36kg 2H HSP x 3
40kg 2H HSP x 2

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

7:35am - Complete

Notes - I don't recall doing 5 sets of 5/5 on the 32kg PR before in one session, so I think that was a PR.  The last rep on the last two sets was tough, and on the very last set, I was at 95%+ on the effort, but definitely keep very good form, at no point was I concerned I was going to miss a rep including those last ones.  A good challenge and a good check-in point for me.

6/10/17 Saturday June 10 2017 (24/28kg work)

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

9:30am - 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

9:45am- Training session - 24/28kg work

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

3x:
28kg TGU x 1/1
28kg 2H SW x 20
28kg GSq x 5
24kg BU PR x 1/1
24kg hike SN park x 5/5 (set down between hands but stay in the hike position)

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

10:15am - Complete

Notes - Good session, pressed for time, but was able to bang out 3 sets of this quickly.  I am really liking snatching these days.  Also, my TGU feels as good as it ever has overhead, which is an excellent sign.  No difference between the 28 and the 24.

6/9/17 Friday June 9, 2017 (36kg PR, 32/36kg chain)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:00am - 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

7:15am- Training session - 36kg PR, 32/36kg chain

3x:
24kg TGU  x 1/1
48kg DL x 5

24kg PR x 5/5
32kg PR x 2/2

4x:
36kg PR x 2/2

Chain 32/36kg:
32kg 1H SW + CL + FSQ x 3, switch hands
36kg 1H SW + CL + FSQ x 3, switch hands

32kg 1H SW + CL + FSQ x 3, set down, switch hands

36kg 1H SW + CL + FSQ x 3, set down, switch hands

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

8:00am - Complete

Notes - Very good training session.  Pressing going well, maintaining good strength, and getting in the reps with the 36.  I enjoyed the chain work, putting in the 36kg, that will get your attention.  Solid.