1/19/16 Tuesday January 19, 2016 (24kg TGUs, 24kg SLDLs)

6:45am - belly breathing, Primal Move practice, lacrosse ball release  - 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, x 2

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

quadruped shoulder rotations against the wall

7:30am- Training session - 24kg TGUs, 24kg SLDLs

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

7:40am - Complete

Notes - Solid. A bit of tightness in the hips, glutes, R pec and bicep tendon from heavy pressing, and I had to fly to Spokane today. Need a really good stretch out tonight in my hotel and hopefully a walk in the morning.  All in all, not bad. 

1/18/16 Monday January 18, 2016 (PR 28kg, 2H SW 20kg)

9:10am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 45 minutes

9:55am - 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

10:10am - Training session - PR 28kg, 2H SW 20kg

2x:
20kg half TGU, 1/1
20kg TK PR, 5/5
32kg GSq, 5

28kg PR, 2/2, x 10

20 total presses per arm (up from 1/1 x 12 last week)

5 minutes AMRAP:

20kg 2H SW

40/30/30/40 - 140 reps

(up from 30/30/30/38 - 128 reps last week) 

10:45am - Complete

Notes - Solid day today.  Slept in to get some additional rest as I had a long weekend on Saturday night and Sunday and was feeling like I needed it.  Very good presses.  Things got a little bit tougher on the 8th out of 10 sets for the 2nd reps, actually only on the R arm, L was very good.  R trap and pec have been a bit tight, needed a lot of lacrosse ball work in the warm-ups, so this is more a mobility issue than anything.  But the presses were still very good and definitely no where near failure, and no comprising strict form.  It also was nice to see a little improvement in the 20kg 5 minute swing test.  Those probably are not great numbers for most people, but I will keep working on it.  

1/16/16 Saturday January 16, 2016 (20kg SN breathing ladder)

8:25am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

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 - 20kg SN breath ladder

3x:
24kg half TGU, 1/1
48kg DL, 5

20kg SN breath ladder

20kg SN 1/1, 1 breath
20kg SN 2/2, 2 breath
20kg SN 3/3, 3 breath

20kg SN 4/4, 4 breath

20kg SN 5/5, 5 breath

20kg SN 6/6, 6 breath

20kg SN 7/7, 7 breath

20kg SN 8/8, 8 breath

20kg SN 9/9, 9 breath

20kg SN 10/10, 10 breath

50/50 20kg SN

20kg 2H SW, 20

9:35am - Complete

Notes - Very nice.  Work up early, got this done before making breakfast for the kids and taking them to their karate class.  Nice and efficient training session.  Snatching felt great.  Just the right amount of volume spread out over 4 training days per week this cycle.  Good stuff.

1/15/16 Friday January 15, 2016 (Moving Target Complex DB 24kgs)

7:40am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 45 minutes (extra soft tissue work)

8:25am - 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

8:40am- Training session - Moving Target Complex DB 24kgs

2x:
20kg half TGU, 1/1
32kg GSq, 5

Moving Target Complex

1x of the following (rest after each set):

DB 24kg DB CL 1, PR 2, FSQ 1
DB 24kg DB CL 1, PR 3, FSQ 1
DB 24kg DB CL 1, PR 5, FSQ 1
DB 24kg DB CL 1, PR 1, FSQ 2
DB 24kg DB CL 1, PR 1, FSQ 3
DB 24kg DB CL 1, PR 1, FSQ 5
DB 24kg DB CL 2, PR 1, FSQ 1
DB 24kg DB CL 3, PR 1, FSQ 1
DB 24kg DB CL 5, PR 1, FSQ 1

16 DB CL / PR /. FSQ

24kg 2H SW, 20

9:05am - Complete

Notes - Great session.  Not hard at all, yet this is moving a decent amount of weight.  This has been a very good week.  20kg snatching tomorrow, I am really liking this cycle.

1/14/16 Thursday January 14, 2016 (16kg TGUs, 16kg SLDLs)

8:30am - belly breathing, Primal Move practice, lacrosse ball release  - 15 minutes

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:
16kg TGUs, 1/1
16kg SLDL, 5/5

9:10am - Complete

Notes - Feeling good today.  Easy stuff.  Kinetics appt yesterday evening was very good, I am moving very well, this is exciting. Got a deep tissue massage this afternoon as well.  Good soft tissue and recovery balancing out the training time. 

1/13/16 Wednesday January 13, 2016 (2H 1H SW 24kg, 24 mins)

8:00am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 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, x 2

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

8:45am- Training session - 2H 1H 24kg SW, 24 mins

3x:
24kg half TGU, 1/1
48kg DL, 5

24 minutes, on the minute, switching 1H arm each minute

2H SW 24kg, 5 into 1H SW, 5

120 2H SW, 60/60 1H SW L/R

9:20am - Complete

Notes - Good session.  Felt good today.  I have an appt with Kinetics this evening and a deep tissue massage tomorrow afternoon, so trying to get in some soft tissue work which will be good. 

1/12/16 Tuesday January 12, 2016 (24kg TGUs, 24kg SLDLs)

7:00am - belly breathing, Primal Move practice, lacrosse ball release  - 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)

7:40am - Break

8:45am - Resume

Arm bar 16kg, 1+1, x 2

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

quadruped shoulder rotations against the wall

8:55am- Training session - 24kg TGUs, 24kg SLDLs

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

9:05am - Complete

Notes - Feeling good today.  Easy stuff.