7/1/17 Saturday July 1, 2017 (28kg PPR / 28kg 2H SW, DB 32kgs carries)

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 - 28kg PPR / 28kg 2H SW, DB 32kgs carries

3x:
20kg TGU + windmill x 1/1
20kg 1H SW x 5/5
20kg BU PR x 1/1

5x:
28kg Push PR x 2/2
28kg 2H SW x 20

2x:
DB 32kgs carries

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 - Great training session, really enjoyed this today.  Also, got my squat rack + pullup bar set up in the garage today.  Now I can bring pull-ups (and weighted pull-ups) into the mix, this is going to be excellent.

6/30/17 Friday June 30, 2017 (36/24/44kg circuit)

6:50am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 25 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 - 36/24/44kg circuit

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

3x:
32kg TGU x 1/1
DB 12kgs batwings x 5
DB 36kgs DL x 5

Circuit - 3x
36kg Hike/Clean/Park x 3/3
36kg 2H SW x 10
24kg 1H Hike Snatch Park x 3/3
24kg SN x 5/5
44kg 2H HSP x 3
44kg 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

8:15am - Complete

Notes - Great training session, more conditioning but still plenty of load.  Was sweating a lot at the end.  Enjoyed this a lot.

6/28/17 Wednesday June 28, 2017 (DB 32kgs complex)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 25 minutes

6:55am - 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

7:10am- Training session - DB 32kgs complex 20 minutes

2x:
28kg TGU x 1/1
DB 16kgs FSQ x 2
BU PR 16kg x 2

DB 32kgs CL x 1 SS PR x 1 FSQ x 1 (warm up set - this was heavy)

20 minutes:
DB 32kgs CL x 3 SS PR x 2 FSQ x 1

Got in 9 full sets

32kg 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 - Good training session, though this was pretty heavy today.  I should have used a lighter warm-up set with TGUs (not jumping right into the 28kg), and probably should have used a warm-up set with double 24s or 28s before picking up the double 32s.  Lesson learned, I will improve this for further sessions within this training cycle.

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.