12/15/15 Tuesday December 15, 2015 (24kg TGUs, SLDLs)

7:30am - belly breathing, Primal Move practice, lacrosse ball release  - 15 minutes

7:45am - Break

8:45am - 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, x 2

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

quadruped shoulder rotations against the wall

9:00am- Training session - 24kg TGUs, 24kg SLDLs

2x
24kg TGUs, 1/1
24kg SLDL, 3/3

9:15am - Complete

Notes - Feeling very good.  Wanted to pick up the 24kg this morning, and it felt great.  Nice.

12/14/15 Monday December 14, 2015 (CL&PR ladders 24kg, 2H SW ladders 24/28/32kg)

8:15am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 45 minutes

9:00am - 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, x 2

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

9:15am- Training session - 24kg CL & PR ladders, 2H SW ladders 24/28/32kg

2x:
16kg half TGU, 1/1
24kg GSq, 5

3x:
24kg CL and PR, 1/1, 2/2, 3/3, 4/4 (clean before every press)

30 total presses per arm (added the rung of 4 and dropped to 3 sets from 5 sets, same number of presses but "harder" given the 4/4 rung)

7x:
24kg 2H SW, 5
28kg 2H SW, 5
32kg 2H SW, 5

105 total 2H SW (up from 90 last week)

10:00am - Complete

Notes - . Up ridiculously late last night (women will do that to you sometimes, it's not the worst thing) but slept ok, slept in too long but what do you do.  Solid training session.  Long cycle here of the clean and press and it just keeps giving returns.  I feel like I could milk this honestly for months and months and would be ok with it, going to the 28kg, and then the 32kg. It's something to talk to Kevin about.  I'd like to get back to heavy front squatting with doubles too, but again, will talk to Kevin and see what makes sense.  Right now, this has really been working.  My press technique continues to get better and I can tell that I am getting stronger in my glutes and quads as well, because I am really using them in the press, mainly the glutes but quads too.  Combined with swings, this is a great template.  Still really watching the technique and paying attention to that left elbow, forearm and wrist but no issues.  Got a good recovery I think over the weekend but not over training and doing too much.  All in all, a nice start to the week here. 

12/12/15 Saturday December 12, 2015 (DB 16kg CL & FSQ)

Did this work on Saturday afternoon at home.

4:30pm - belly breathing, Primal Move practice, lacrosse ball release   - 15 minutes

4:45pm - 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

5:00pm- Training session - DB 16kg CL & FSQ

2x:
16kg TGU to windmill, 1/1
16kg GSq, 5

5x:
DB 16kg CL, 3, FSQ, 5

15 DB CL, 25 DB FSQ

2H SW 24kg, 10, x2

20 2H SW

5:20pm - Finish

Notes - So I made a very conscious decision to switch up the weekend training and do something much more in the "grease the groove" vein with very light weights and a little bit different than what my main training has been.  So I opted for double bells, but very light at 16kgs.  I am writing this the next day on Sunday afternoon after taking an hour walk and man I feel much better than last weekend, better recovery, this was a much smarter training selection.  I am realizing that going at KBs two days in a row, which is rare for me but can happen, absolutely requires that one of the two days be lighter load.  It's where I am at right now, and that's fine.  What is very good is that on the heavier load days, I am doing well and making a lot of progress.  The issue for me is recovery time.  There is a significant amount of stress in my life and I am always trying to combat that.  It really eats into recovery abilities.  For me it's not about can I handle a heavy load on pure strength alone.  I can.  I have proven that.  What my issue is that I don't give enough and put enough into recovery and over time that will cause issues among those injuries.  What's important here is first to establish the self awareness and two over time make changes.  

12/11/15 Friday December 11, 2015 (TGU ladder, 24kg KB aerobics)

6:10am - belly breathing, Primal Move practice, lacrosse ball release   - 30 minutes

6:40am - 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

6:55am- Training session - TGU ladder, 24kg KB aerobics

16kg TGU to windmill, 1/1
20kg TGU to windmill, 1/1
24kg TGU to windmill, 1/1
28kg TGU to windmill, 1/1

24kg KB aerobics, CL 3, PR 3, FSQ 3, set down, switch hands, keep going

20 minutes

ended up doing I think 7, possibly 8 sets for each arm

2H SW 24kg, 10, x 2

7:25am - Finish

Notes - This was a great training session.  A good challenge with reps of 3 for each set, this was up from 2 last week.  I really like the KB aerobic work, it's a real chance to get in a groove and practice these movements. 

1210/15 Thursday December 1, 2015 (16kg TGUs, SLDLs)

7:00am - belly breathing, Primal Move practice, lacrosse ball release  - 15 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, x 2

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

quadruped shoulder rotations against the wall

7:30am- Training session - 20kg TGUs, 20kg SLDLs

2x
16kg TGUs, 1/1
16kg SLDL, 5/5

7:40am - Complete

Notes - Feeling good (other than dealing with sinus problems). Surprisingly good and L shoulder, forearm, wrist feeling good too.  Getting a deep tissue massage this morning as well to further help with recovery. 

12/9/15 Wednesday December 9, 2015 (36kg HSP, 24kg SN)

8:00am - belly breathing, foam roller, lacrosse ball work, Primal Move practice   - 55 minutes (needed a lot of extra time for soft tissue work)

8:55am - 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, x 2

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

9:10am- Training session - superset 36kg 2H SW HSP, 24kg SN

3x:
20kg half TGU to windmill position, 1/1
48kg DL, 8

10x:

36kg 2H SW Hike Swing Park, 3
24kg SN, 3/3

30 total 36kg 2H SW HSP
60 24kg SN (30 per arm)

9:40am - Complete

Notes - Very slow morning.  Not feeling very well, I have battling cold symptoms on and off for about two weeks.  Took a long time to warm up, which was ok.  The actual training session itself was solid, good to be snatching with the 24kg again and those reps felt pretty strong and smooth. L shoulder, forearm, wrist a bit tight, not surprised. I am going to try and get in to get a couple of chiropractic adjustments this afternoon if I can fit it in.

12/8/15 Tuesday December 8, 2015 (20kg TGUs, SLDLs)

7:00am - belly breathing, Primal Move practice, lacrosse ball release  - 15 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, x 2

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

quadruped shoulder rotations against the wall

7:30am- Training session - 20kg TGUs, 20kg SLDLs

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

7:40am - Complete

Notes - Feeling good. Pretty nicely recovered from yesterday's training and left shoulder, forearm, wrist feeling good. Nice.