8/14/17 Monday August 14, 2017 (32kg C&P, 44kg H/S/P)

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 - 32kg C&P, 48kg H/S/P

3x:
20kg TGU x 1/1
20kg BU FSQ x 2/2

24kg PR x 5/5

3x:
32kg C&P x 1/1
32kg C&P x 2/2
32kg C&P x 3/3
32kg C&P x 4/4
32kg C&P x 5/5

5x:
48kg Hike/Swing/Park x 3

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

9:00am - Complete

Notes - Ok so that is no joke.  Would have to go back into my logs and figure out if that was a PR for C&P reps in one session with the 32kg, I am pretty positive that it was, 45 total C&P reps is some serious business.  Again my left adductor got a bit fired up later in the day after this session, same as last week, so this is a pattern that shows up when the volume gets high.  It's not terrible, and a bit of focused work on the left lower lat, glute with a lacrosse ball seems to get those muscles firing and taking some pressure off the adductor.  I think what happens is that those muscles don't bear as much of the load as they should when the volume gets high, and the left adductor starts to bark.  I will have to think about how to mitigate this, I think it's all amount making sure that left glute is really firing in the warm up and ready to do it's part.  All in all though this is a strong effort and a good day.

8/12/17 Saturday August 12, 2017 (24kg complex 20 mins)

8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

8:30am - 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

8:45am- Training session - 24kg complex 20 minutes

3x:
24kg TGU x 1/1
24kg kickstand DL x 5/5
24kg 2H SW x 10

20 minutes:
24kg 1H SW x 2 SN x 2 FSQ x 2, switch hands 1H SW x 2 SN x 2 FSQ x 2, rest
24kg 1H SW x 3 SN x 2 FSQ x 3, switch hands 1H SW x 3 SN x 3 FSQ x 3, rest

24kg 1H SW x 5 SN x 2 FSQ x 5, switch hands 1H SW x 5 SN x 5 FSQ x 5, rest

Ended up getting 3 full sets in 20 minutes

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

9:30am - Complete

Notes - Decided to keep the training same as last week.  After doing the first set of 5s, I was supposed to keep with sets of 5 for the rest of the training session, but I was feeling a little drained and wanted to keep form intact.  It's been a long week, interviewed and got a big job offer, which is super excited but it's been stressful. Also celebrating my 40th birthday today a with friends and family (turning 40 on August 16th).  All in all, the work was solid and I think it was a good move to modify the plan for today.

8/11/17 Friday August 11, 2017 (PR+pull-ups, 2H SW 40kg)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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 - PR plus pull-ups, 2H SW 40kg

2x:
20kg TGU x 1/1
DB 36kgs DL x 5

24kg PR x 5/5

4x:
32kg PR x 1/1
Pull-up
36kg PR x 1/1
Pull-up
40kg PR x 1/1

8 mins on the minute:
40kg 2H SW x 13

104 reps

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 - Excellent training  session.  Last rep on the R with the 40kg was a tough grind, but I got it.  L was easier.  I had a deep tissue massage yesterday evening and think I may still have been feeling the effects of that a little bit this morning, made pressing perhaps just a shade more difficult, but this was good stuff all around.  Was stressed for time so did 13 reps of 2H SW with the 40kg for 8 mins.  Didn't love it, have a lot more power with 10 rep sets.

8/9/17 Wednesday August 9, 2017 (32kg/36kg 1H complex, carries)

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 - 32kg/36kg 1H complex

2x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
24kg BU PR x 1/1

32/36kg complex:
32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm
36kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

36kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

DB 36kgs farmer carries
40kg suitcase carry x 1/1
DB 36kgs farmer carries
40kg suitcase carry x 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

8:30am - Complete

Notes - Really solid, quick training session.  Still noticing a lean when I am doing the suitcase carry with bell in the L hand with the 40kg, and gait is not as smooth.  This is something to mull over with Kevin and see what we think about that. It raises a clear difference from when I have the bell in the R hand, where I can stay more upright and gait is smoother when walking with the bell.

8/7/17 Monday August 7, 2017 (32kg C&P, 44kg H/S/P)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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 - 32kg C&P, 44kg H/S/P

3x:
20kg TGU x 1/1
20kg BU FSQ x 2/2

24kg C&P x 5/5

3x:
32kg C&P x 1/1
32kg C&P x 2/2
32kg C&P x 3/3
32kg C&P x 4/4

5x:
44kg Hike/Swing/Park x 3

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 - Really strong training session.  Noticed that my left adductor is a bit fired up though as I write this later in the afternoon.  Could be related to my left ankle, which is a lot better than it was on Friday, I am not sure.  I have noticed this before on heavier press days where the volume accumulates, and ladders to 4 reps with the 32kg is not a joke.  Not even close to failure, but the volume adds up.  Will need to loosen this up a bit.  I have all day interviews tomorrow for a potential new job, so a bit nervous for that as well, so mind is racing.  Will have to find a place of calm mentally.

8/5/17 Saturday August 5, 2017 (24kg complex 20 mins)

2:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

2:30pm - 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

2:45pm- Training session - 24kg complex 20 minutes

3x:
24kg TGU x 1/1
24kg kickstand DL x 5/5
24kg 2H SW x 10

20 minutes:
24kg 1H SW x 2 SN x 2 FSQ x 2, switch hands 1H SW x 2 SN x 2 FSQ x 2, rest
24kg 1H SW x 3 SN x 2 FSQ x 3, switch hands 1H SW x 3 SN x 3 FSQ x 3, rest

24kg 1H SW x 5 SN x 2 FSQ x 5, switch hands 1H SW x 5 SN x 5 FSQ x 5, rest

Ended up getting 3 full sets in 20 minutes

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

3:30pm - Complete

Notes - Writing this on Sunday.  Solid training session.  Did a lot of work on my left ankle and legs as I played 3 games of kickball on Friday with co workers and was pretty sore, especially the left ankle as I jammed it a bit rounding first base.  Now, things are feeling good, just needed a couple of days I think to work things out.  Was good to get this training in as I think moving around and getting some blood flow, particularly on the front squats, was useful, as long as the weights were light which they were.  After this training session I also ended up teaching my fiance some KB work for an hour which was super fun:)

8/4/17 Friday August 4, 2017 (PR+pull-ups, 2H SW 40kg)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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 - PR plus pull-ups, 2H SW 40kg

3x:
20kg TGU x 1/1
DB 36kgs DL x 5

24kg PR x 5/5

3x:
32kg PR x 1/1
Pull-up
36kg PR x 1/1
Pull-up
40kg PR x 1/1

10 mins 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

8:15am - Complete

Notes - Excellent training session, this was good.  Feeling solid and a good first week of this cycle.