7/8/17 Saturday July 8, 2017 (32kg PPR / 32kg 2H SW, DB 32kgs carries)

8:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

8:35am - 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

8:50am- Training session - 32kg PPR / 32kg 2H SW, DB 32kgs carries

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

28kg Push PR x 2/2

5x:
32kg Push PR x 2/2
32kg 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

9:35am - Complete

Notes - Great training session, really enjoyed this.  Perfect load.

7/7/17 Friday July 7, 2017 (40/24/44kg circuit)

7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 minutes (resting, taking it easy)

8:15am - 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

8:30am- Training session - 40/24/44kg circuit

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

32kg TGU x 1/1
Pull-up x 1, 1
DB 36kgs DL x 5

32kg TGU x 1/1
Pull-up x 2
DB 36kgs DL x 5

32kg Hike/Clean/Park x 3/3

Circuit - 3x
40kg Hike/Clean/Park x 3/3
40kg 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

9:10am - Complete

Notes - Real solid training session today.  Heavy loads, that's some really decent work with the 40 and 44.  Excellent.

7/5/17 Wednesday July 5, 2017 (DB 32kgs complex)

7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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 - DB 32kgs complex 20 minutes

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

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

DB 28kg CL x 3 SS PR x 2 x FSQ x 1

DB 32kgs CL x 1 SS PR x 1 FSQ x 1

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

Got in 9 full sets, dropped the bells on my last FSQ on the last set

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

8:45am - Complete

Notes - Well that was one hell of a training session.  Damn near one of the hardest I have ever completed, maybe the hardest complex.  20 minutes, adding the second rep for the FSQ made this very challenging.  Those damn bells wanted to spill out on the FSQ in my last couple of sets.  Grip was definitely challenged by the end and just overall fatigue as this is a hell of a lot of work.  On the very last FSQ I was coming out of the hole but just could not hold on to the bells, I somewhat carefully let them spill out onto my mats, which are on top of concrete in the garage. That was one hell of a sound, let me tell you, and my fiance came down to make sure I was ok.  Fortunately given my experience I was under control and I know how to get out of a lift if I need to (you do not try and stop double 32s as that is a good way to get injured).  My mats and the concrete underneath now have a permanent scar..... It's a good reminder to be constantly vigilant about technique and monitor fatigue.  I knew I was pushing myself but I stayed under control and I knew what to do.  I am not happy about dropping bells, really not happy, but it's a good experience.  Specifically as to technique I must have had a hard time staying upright on that last rep and/or had lost enough grip strength where I just could not keep a hold on the bells.  Something to work on going forward.  I will be cautious if I go up to 3 reps on the FSQ next week, as I can imagine that is going to get extremely challenging in terms of the last couple of sets.

7/3/17 Monday July 3, 2017 (36kg PR, 40kg 2H SW)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 75 minutes (lots of stretching and lacrosse ball work)

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 - 36kg PR, 40kg 2H SW

2x:
24kg TGU + PR at the top x 1/1
Pull-up x 1, x 1
36kg DL x 5

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

5x:
36kg PR x 2/2

10 minutes on the minute:

40kg 2H SW x 11

110 2H SW total

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 - Holiday today, so I took an exceptionally long time to warm up, more of less intentionally.  Needed some extra lacrosse ball work on my right tricep and elbow which didn't surprise me.  On Saturday in putting together the squat rack I had to do a ton of tightening on bolts, etc. etc. and thought I tried to use both arms/hands, I used the right a little bit more due to better dexterity.  My hands were tired and I figured I might bark a little on the R side.  Not a big deal.  I felt some good release on the lacrosse ball work and paid a lot of attention to technique during the traning session.  Things went very well.  Very strong.

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.