6/26/17 Monday June 26, 2017 (32kg PR, 40kg 2H SW)

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 - 32kg PR, 40kg 2H SW

2x:
24kg TGU + PR at the top x 1/1
DB 12kgs batwings x 5
36kg DL x 5

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

5x:
32kg PR x 3/3

10 minutes on the minute:

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

8:00am - Complete

Notes - Solid training day.  Long day working in the hard in 90 degree + heat, took a bit out of me, was moving slowly this morning.  All in all though things feeling solid. Good start to a new cycle.

6/25/17 Saturday June 25, 2017 (24kg KB aerobics)

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 - 24kg KB aerobics

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

24kg KB aerobics 20 minutes:

ladder:
SW 1 SN 1 PR 1 FSQ 1, set down, switch hands
SW 2 SN 2 PR 2 FSQ 2, set down, switch hands

SW 3 SN 3 PR 3 FSQ 3, set down, switch hands

Ended up getting through 3 ladders and then one set of 1 rep each arm

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

8:25am - Complete

Notes - Solid, this was very enjoyable and felt good.

6/23/17 Friday June 23, 2017 (training with Kevin )

6:15am - Training with Kevin

Great session.  We warmed up, did some 24kg TGUs, goblet squats.  Noticed on the goblet squats that I was not "pulling my elbows to my knees / pulling my knees to be elbows" but rather was hinging initially a bit, like a swing.  This is no good.  We fixed that right away and that was a good improvement.  I think I have that dialed back in now, not sure when that got off kilter.  Did some batwings with double 12kgs, those are going back in the warm up.  Did double 16kgs clean to front squat, multiple reps on the squats, to really dial in the feeling of engaging the abs on the front squat and staying tight.  That was good.  Did various 2H swings with the 24kg to warm up.  Did some TGUs with the 24kg with a press at the top to prime the press groove. Practiced some hike swing snatches with the 24kg, really like that move.  Worked into double 24kgs for a complex for multiple reps, 3 cleans, 2 seesaw presses, 1 front squat.  Then went for double 32kgs, 3 cleans, 2 seesaw presses, 1 front squat, did a few sets of those.  Hard stuff, we are going to work the double 32kgs this cycle and start pressing heavier.

7:30am - End

6/21/17 Wednesday June 21, 2017 (32kg PR, 28kg 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 - 32kg PR, 28kg chain

3x:
24kg TGU  x 1/1
48kg DL x 5

24kg PR x 5/5

5x:
32kg PR x 2/2

Chain 28kg:
28kg 1H SW + CL + FSQ x 3, set down, switch hands
28kg 1H SW + CL + FSQ x 3, set down, switch hands

28kg 1H SW + CL + FSQ x 3, set down, switch hands

28kg 1H SW + CL + FSQ x 3, set down, switch hands

28kg 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 - Back off week, this was very easy, which is nice to experience because this is not a light load.  Feeling strong and rested, this is good.

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.