11/12/15 Thursday November 12, 2015 (20kg TGUs, SLDLs)

6:50am - belly breathing, OS resets, Primal Move practice, lacrosse ball release  - 40 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)

7:40am - Break

8:50am - Resume

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

quadruped shoulder rotations against the wall

9:00am- Training session - 16kg TGUs, SLDLs

2x
20kg TGUs, 1/1
20kg SLDL, 3

9:10am - Complete

Notes - Uneventful.  Feeling pretty good all around.

11/11/15 Wednesday November 11, 2015 (KB aerobics 24kg / 28kg)

8:45am - belly breathing, Primal Move practice, lacrosse ball release   - 30 minutes

9:15am - 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:30am- Training session - KB aerobics, 24kg / 28kg

2x:
Glute raises, 5
48kg DL, 5
16kg half TGU, 1/1

25 minutes:

24kg CL 1, PR 1, FSQ 1, 1H SW 5, set down, switch hands

28kg CL 1, PR 1, FSQ 1, 1H SW 5, set down, switch hands

Just keep going back and forth until time is up

28kg 2H SW, go until form degrades, maybe 20 reps (very hard style with as much acceleration on the bell going into the hole as possible, hard hip snap)

10:10am - Complete

Notes - Great training session.  Had to sleep in again to try and completely get over these flu symptoms, so I felt reasonably rested once I got going.  Man it felt good to handle the 28kg like that again.  Those presses were popping up.  I like the progress a lot and love this simple style of training. 

11/10/15 Tuesday November 10, 2015 (20kg TGUs, SLDLs)

6:50am - belly breathing, OS resets, Primal Move practice, lacrosse ball release  - 40 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)

7:40am - Break

8:50am - Resume

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

quadruped shoulder rotations against the wall

9:00am- Training session - 16kg TGUs, SLDLs

2x
20kg TGUs, 1/1
20kg SLDL, 3

9:10am - Complete

Notes - Uneventful.  Feeling pretty good all around.

11/9/15 Monday November 9, 2015 (KB aerobics 20kg / 24kg)

8:30am - belly breathing, Primal Move practice, lacrosse ball release   - 60 minutes (interruptions and frankly moving very slow)

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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:45am- Training session - KB aerobics, 20kg / 24kg

2x:
Glute raises, 5
48kg DL, 5
16kg half TGU, 1/1

25 minutes:

20kg CL 1, PR 1, FSQ 1, 1H SW 5, set down, switch hands

24kg CL 1, PR 1, FSQ 1, 1H SW 5, set down, switch hands

Just keep going back and forth until time is up

24kg 2H SW, 20 (very hard style with as much acceleration on the bell going into the hole as possible, hard hip snap)

10:25am - Complete

Notes - Slept like a rock and completely right through my alarm, but I felt better this morning having done that.  Busy weekend and I needed those extra hours.  Got behind this morning as a result but that's ok.  This was a solid training session.  Pressing the 24kg felt great.  Actually doing everything with the 24kg felt great.  

11/7/15 Saturday November 7, 2015 (BU FSQ 20kg / pistols / SLDLs + push-ups)

Writing this on Sunday evening late after a very long weekend, but very fun.  A co worker got married on Saturday night and I had one hell of a night.

I got training in during Saturday afternoon before the festivities began.

Primal move warm-up (feeling very good)

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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

BU FSQ 20kg, 3/3
Push-ups, 5

Pistols, 1/1
Push-ups, 5

BU FSQ 20kg, 3/3
Push-ups, 5

SLDLs 20kg, 3/3
Push-ups, 5

BU FSQ 20kg, 3/3
Push-ups, 5

Total 9/9 BU FSQ 20kg, 25 push-ups

Notes - Good all around.  Noticed later in the evening and today, pretty tight in the R trap, same old spot, and R knee sore which I suspect was from the pistols.  Pistols didn't feel all that great.  Was not getting very good depth.  Hamstrings too tight.  Those are dropped and that's why I only did the one set.  No need to mess around with those right now but I just wanted to see if I still had the movement capability.

11/6/15 Friday November 6, 2015 (20kg CL/PR ladders, 32kg 2H SW)

7:10am - belly breathing, Primal Move practice   - 10 minutes (quick for one)

7:20am - 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:35am- Training session - 20kg CL/PR ladders, 32kg 2H SW

2x:
Glute raises, 5
49kg DL, 5
16kg half TGU, 1/1

7:50am - Break for work

8:45am - Resume

16kg TK PR, 3/3, x 3

20kg CL/PR, 1/1, 2/2, 3/3, 4/4 x 3

30 CL, 30 PR each arm (medium day, up from 1/1 2/2 3/3 last week)

12 minutes:
32kg 2H SW, go until form degrades, rest, do it again

Didn't count reps, but this went very well.

9:20am - Complete

Notes - Good day.  End of a training cycle, resting yesterday was a good idea.  Body is feeling sore, but it's not from training, I think I may be coming down with something.  Both of my kids are sick.  Need to get a great night's sleep tonight. Have to check with Kevin as to where I go from here for training but this has been very productive. 

11/5/15 Thursday November 5, 2015 (primal move )

6:45am - belly breathing, OS resets, Primal Move practice, lacrosse ball release  - 60 minutes

7:45am- Complete 

Notes - Decided just to do mobility and no kettlebell work today.  Feeling run down and a bit tight.  Need to rest.  Got an ok night's sleep.