1/25/16 Monday January 25, 2016 (PR 28kg, 2H SW 20kg)

7:20am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 45 minutes (extra soft tissue work)

8:05am - 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

8:20am - Training session - PR 28kg, 2H SW 20kg

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

28kg PR, 3/3, x 8

24 total presses per arm (up from 2/2 x 10 last week)

5 minutes AMRAP:

20kg 2H SW

50/50/50/12 - 162 reps

(up from 40/30/30/40 - 140 reps last week)

9:00am - Complete

Notes - Solid efforts and results for the final week of this cycle.  Hit all the presses without missing any reps, stayed through with good form all the way through the final reps.  Last set, final rep was tough, but I was not at failure and I had more in the tank.  Good sign.  Followed that up with a pretty decent improvement in the 5 minute 2H swing test with the 20kg. so that's also nice to see.  

1/23/16 Saturday January 23, 2016 (20kg SN breathing ladder)

8:35am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 45 minutes (going slow, extra time)

9:20am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:35am- Training session - 20kg SN breath ladder

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

20kg SN breath ladder (reversed order from last week, starting with highest rep count first)

20kg SN 10/10, 10 breath

20kg SN 9/9, 9 breath

20kg SN 8/8, 8 breath

20kg SN 7/7, 7 breath

20kg SN 6/6, 6 breath

20kg SN 5/5, 5 breath

20kg SN 4/4, 4 breath

20kg SN 3/3, 3 breath

20kg SN 2/2, 2 breath

20kg SN 1/1, 1 breath

50/50 20kg SN

20kg 2H SW, 20

10:00am - Complete

Notes - Interesting day.  Didn't feel fully recovered after waking up.  Right knee has been very tight, I have had this pattern before and it has nothing to do with the knee but much more to do with the ankle, calf, quad, and hamstrings.  That right side has tightened up.  I noticed this a little bit a couple of weeks ago when I did some double bell swings, I think from the wide stance.  I also think getting back into 1H swings, this is related and I just have to work through it.  It responds well to mobility work and to form rolling, and lacrosse ball work, trying to dig into tight spots in the quad, side of the knees, IT band, calf etc.  Also my R bicep tendon has been pretty tight as well.  Again, I think this is from heavier 1H SW, and just overall workload.  It responds very well to soft tissue work and mobility and I gave it plenty of both this morning.  I felt good after warming up and actually the snatching felt great, no issues whatsoever, and felt good today.  Writing this at night and my R knee definitely needs further work this evening which I will do.

1/22/16 Friday January 22, 2016 (Moving Target Complex DB 24kgs)

6:55am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 20 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

7:30am- 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, 15

7:55am - Complete

Notes - Pressed for time this morning but moved quickly.  The actual work itself was even easier than last week with the DB 24kgs, again a good sign that things are progressing.  Focused today on squeezing the bells hard to lockout on presses, makes the press feel even stronger, and not losing tension in the glutes.  Easy snatching with the 20kg tomorrow.  Good week.

1/21/16 Thursday January 21, 2016 (16kg TGUs, 16kg SLDLs)

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

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 - 16kg TGUs, 16kg SLDLs

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

9:10am - Complete

Notes - Good stuff today, looking forward to double bell work with 24s tomorrow. 

1/20/16 Wednesday January 20, 2016 (2H 1H SW 28kg, 24 mins)

Started the day in Spokane

7:30am - belly breathing, Primal Move practice, lacrosse ball release   - 20 minutes

Fly back to Seattle

3:50pm - Lacrosse ball release

4:05pm - 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

4:20pm- Training session - 2H 1H 28kg SW, 24 mins

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

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

2H SW 28kg, 5 into 1H SW, 3

120 2H SW, 36/36 1H SW L/R

5:00pm - Complete

Notes - Good stuff here.  Very strong work this afternoon after coming back from working in Spokane.  At set 12 (of 24), I had totally broken a sweat and realized hey this is no joke with a 28kg.  It's definitely good for me to get this conditioning work in, but also strength work too since it is the 1H SW and it calls for me to be really dialed in with form.  This was a step up from last week with the 24kg and I felt like my technique was actually better with the heavier bell this week, so very good sign. 

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.