2/6/16 Saturday February 6, 2016 (superset DB 20kg FSQ, DB SW)

7:00pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

7:25pm - 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

7:40pm- Training session - superset DB 20kg FSQ / SW

16kg TGU to knee, 3 L, 3 R (pausing in lockout)
24kg GSq, 5

20kg 2H SW, 10

Superset 5x:
DB 20kg FSQ, 5
DB 20kg SW, 5

25/25 DB 20kg FSQ/SW

20kg 2H SW, 20

8:05pm - Complete

Notes - Did this at home late in the evening after a long day running around with my kids.  Got them some dinner and banged this out while they relaxed watching a movie.  Continuing to watch the R bicep tendon, elbow, definitely was tight today and not particularly surprised after doing some heavy half get-ups and cleaning a 40kg yesterday in training with Kevin, all things I basically have not done in ages.  The pattern is clearly recurring here and I just need to keep working at it. Did some belly breathing in the warm-up and will work that in as well as rib pulls with a lot of frequency.  Actual training itself was good, particularly the FSQs felt great, really strong. I could feel both my toes and heels really pressing into the ground on the descent and ascent, movement felt very strong.

2/5/16 Friday February 5, 2016 (training with Kevin, 40kg CL - PR)

6:15am - Training with Kevin

Some foam roll, and then we spent 20-25 minutes doing various FMS tests, particularly focused on thoracic mobility and the outcome of those tests (hamstring flexibility, shoulder flexibility).  I was scoring on the verge of a 1/2 on each (you want to at least be at a solid 2), not a surprise after rolling out of bed and being completely not warmed up at all.  Belly breathing on the floor coupled with Rib Pulls made a huge difference particularly on the shoulder testing, which was cool to see.  I will be incorporating these drills into my warm-ups on training days and on active recovery days. It's critical that I really maintain the most mobility possible in the thoracic spine given the intensive overhead lifting needed to train for the SFG II weekend in August.

In terms of bell work we did a number of TGUs, starting with 20kg into the windmill and overhead position.  Then did a series of heavier TGUs to the elbow, going 24, 28, 32 and doing some 36kg TGUs to the elbow.  During the next cycle we are going to work this heavier TGU work into the rotation.  Then did a number of 2H heavy swings, 32, 36, 40kg, and finished with a few loaded cleans, 36 and 40kg.  I had never cleaned a 40kg, so that is a PR:)  That shit was heavy.  Kevin thought I probably could press the 40kg but that was not the plan today and that's fine.  This next cycle we are going to work a lot of pressing with the 28kg, really trying to build up so that I can start using a 32kg as a training weight for pressing.  That would be a really tremendous accomplish to look at the 32kg and see that as a training weight, for what used to be the 24kg for me.  Just have to not get greedy, be smart, get good recovery time, and make sure I am listening to my body.  Good times ahead I feel.

7:30am - Finish

2/4/16 Thursday February 4, 2016 (24kg TGUs, 24kg SLDLs)

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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

quadruped shoulder rotations against the wall

9:30am- Training session - 24kg TGUs, 24kg SLDLs

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

9:40am - Complete

Notes - Feeling good.  SLDLs felt great today, very stable. Nice improvements from doing this a couple of times a week.

2/3/16 Wednesday February 3, 2016 (TK PR 16kg, 2H SW 28kg)

Started the day in Spokane

7:10am - belly breathing, Primal Move practice, lacrosse ball release   - 20 minutes

Fly back to Seattle

4:15pm - Primal Move, Lacrosse ball release

4:30pm - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

4:45pm- Training session - superset 16kg TK PR, 28kg 2H SW

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

5x:
16kg TK PR, 5/5
28kg 2H SW, 20

Totals TK PR 25/25, 100 2H swings

5:05pm - Complete

Notes - Reading my notes from last week, some good things here.  Not nearly as tight this week - biceps tendon on R side feeling good, elbow good, R knee as well.  Perfect timing for the back off week.  Hips were tight after this training session, mainly L,which is really tight abductors. Flying and sitting too much.  Did some foam roll before bed on the inner thigh on the abductors, it helps a lot. Tough spots to really reach though. Squatting for several minutes consecutively also helps stretch them.

2/2/16 Tuesday February 2, 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 - Good day.  Going to try to work on some more mobility tonight in Spokane.

2/1/16 Monday February 1, 2016 (Fuelhouse Gym - KB aerobics 20kg)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 15 minutes

6:30am - 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)

Fuelhouse gym in Fremont
7:00am - Warmup with Molly's class

7:30am - Training session - KB aerobics 20kg, 25 minutes

2 CL, 3 FSQ, 5 1H SW, switch hands, back and forth

DB 24kg farmer carries, a few sets

8:00am - Complete

Notes - Had a lot of fun going to my friend Molly's gym Fuelhouse in Fremont.  Awesome gym, great atmosphere, good people.  A nice change for me from training solo which I do 99% of the time unless I am training with my coach Kevin.  I am going to head back from time to time to Molly's place for sure.  She is gracious to give me a corner of the gym to do whatever I am doing on my current programs:)

1/30/16 Saturday January 30, 2016 (24kg SN breathing ladder)

2:45pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

3:15pm - 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

3:30pm- Training session - 24kg SN breath ladder

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

Head to Greenlake

Stretch overhead on pullup rings

24kg 2H SW, 10

24kg SN breath ladder (up from 20kg)

SN 1/1, 1 breath

SN 2/2, 2 breath

SN 3/3, 3 breath

SN 4/4, 4 breath

SN 5/5, 5 breath

SN 6/6, 6 breath

SN 7/7, 7 breath

SN 8/8, 8 breath

SN 9/9, 9 breath

SN 10/10, 10 breath (tough, very tough, absolutely gassed at the end)

50/50 24kg SN

24kg 2H SW, 20

4:15pm - Complete

45 minute walk around Greenlake

5:00pm Finish

Notes - This was good stuff.  I went into this thinking I was going to go up to 9/9 and stop, and not try to do the 10/10 final set given that I had jumped up to the 24kg from the 20kg, this is the end of the cycle etc. but once I was in it I decided fuck it and went for it.  That was definitely a challenge, but glad I pushed myself, I stayed safe.  I have a deep tissue massage tomorrow, great timing, backoff week next week.  Main thing I want to address is a tight R biceps tendon, tricep is involved, which is putting some pressure on my elbow.  The bicep and tricep are responding very well to lacrosse ball work and I think a massage will be very good.  Pushed it hard during this cycle, made some really nice gains and moving in a positive direction.