3/12/16 Saturday March 12, 2016 (32kg Push PR, 24kg 2H SW)

6:15pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

6:45pm - 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)

Arm bar 16kg, 1+1, x 2

Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00pm- Training session - 32kg Push PR, 2H SW 24kg

2x:
16kg TGU with hip bridge, 1/1
48kg DL, 5

5x:
32kg PPR, 2/2
10 PPR each arm

24kg 2H SW, 20, 15, 10, 5
50 total reps

7:30pm - Complete

Notes - Writing this on Sunday night.  Did this at the end of the day Saturday after playing with the kids all day and then cleaning up the yard for a few hours (in the rain nonetheless).  Wasn't even stressful at all.  Just a great sign that I am getting good recovery and am ready for each training session.  I am also really, really liking the 4 day a week format, with each of the 4 sessions honestly being pretty quick and short in length.  A couple of lifts, get in and out.  This is on point and I think has been helping me really get some good strength gains. For this session, this is a 32kg bell I am tossing around like a 24kg. I am shaking my head.  It felt so damn good on the cleans in the rack.  Really felt good on the technique, keeping that bell very close to me on the descent and then using my legs on the push into the lockout overhead.  Kept me heels down the entire time.  A great first week for this current cycle. 

3/11/16 Friday March 11, 2016 (40kg CL&FSQ, 20kg snatching 7 mins)

7:45am - belly breathing, lacrosse ball release, Primal Move practice - 30 minutes

8:15am - 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

8:30am- Training session - 40kg CL& FSQ, 20kg snatching 7 mins

2x:
20kg TGU with bridge to windmill, 1/1
32kg Gsq, 5

40kg 2H SW, 5

40kg CL&FSQ, off hand helping, 1/1, x 5

7 minutes of snatching the 20kg
20kg SN 10/10, x 3, set down and rest
20kg SN 10/10, x 2, set down and rest

20kg SN 10/10, x 1, set down and rest

Total of 120 snatches with the 20kg in 7 minutes

40kg 2H SW, 5

9:00am - Complete

Notes - Real solid day today and interesting training combo.  Those 40kg cleans into a FSQ are serious.  I think this is definitely helping me.  I didn't control the cleans as much as I would have wanted on certain reps.  Felt strong, but the bell was just a little too far away from my body coming into the rack.  I am thinking about this more from trying to press the bell from the clean, which I have not done yet.  The clean needs to be tighter for pressing.  I had good control, but I think this is more a matter of just having the confidence on the hip drive etc. etc.  I had a lot of drive but I was cleaning the bell a little bit higher into the rack than necessary, by a few inches.  Something to work on for sure, but after racking the bells I paused for a bit then brought the offhand over for support and did the front squats, at significant depth.  All in all, very good.  In terms of snatching the 20kg, I went at a very consistent pace for the 7 minutes.  My strength is really way up.  Honestly after the first few reps I thought I had grabbed the wrong bell and that I was using a 16kg.  I am not kidding. The 20kg felt like a 16kg.  On the first hand switch I was looking at the bell for the kgs to make sure I actually was using a 20kg.  When I saw I was, I nearly laughed out loud.  That was cool.  With that said, my conditioning has definitely been better, it was kind of shitty actually.    I should have been on pace for the snatch test and gotten at least 140 reps with this bell easy (20 snatches a minute), but I didn't have the endurance.  I needed those rest periods.  It was not about strength here but definitely about conditioning.  That has not really been the focus of training, so it's fine.  I have been putting on some real weight due to all the strength focus on conditioning has been on the way back burner.  You can't train all qualities at once and really think you are going to improve everything equally.  So it's all good.

3/10/16 Thursday March 10, 2016 (24kg TGUs, 24kg SLDLs)

7:00am - belly breathing, Primal Move practice, lacrosse ball release  - 30 minutes

7:30am - break

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

quadruped shoulder rotations against the wall

9:15am- Training session - 24kg TGUs, 24kg SLDLs

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

9:30am - Complete

Notes - Very solid.  Feeling good.  Been working hard the last few days, stress levels are higher than they have been in some time, but I am doing ok. Pretty well actually. Looking forward to some training tomorrow.

3/9/16 Wednesday March 9, 2016 (SS 24kgs press, 32kg HSP)

8:00am - belly breathing, lacrosse ball release, Primal Move practice - 15 minutes

8:15am - 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

8:30am- Training session - Seesaw press, hike swing park

2x:
20kg TGU with bridge to windmill, 1/1
24kg Renegade Rows on a box, 5/5

5x:
DB 24kgs SS PR 5/5
32kg 2H HSP, x 5 (1 rep at a time)

32kg 2H SW, 10

9:00am - Complete

Notes - Excellent day here. Pressing very strong.  Swings felt good.  Solid all around. When you can do a quick 5 x 5 press with double 24kgs and its not a big deal, that's a good sign.

3/8/16 Tuesday March 8, 2016 (24kg TGUs, 24kg SLDLs)

6:45am - belly breathing, Primal Move practice, lacrosse ball release  - 15 minutes

7:00am - 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

quadruped shoulder rotations against the wall

7:15am- Training session - 24kg TGUs, 24kg SLDLs

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

7:30am - Complete

Notes - Good day.  Feeling pretty recovered and well rested, no worse for the wear from pressing yesterday.  Looking forward to see saw pressing and hike swing parks tomorrow.

3/7/16 Monday March 7, 2016 (1H press - 32kg CL&PR PR)

7:30am - belly breathing, lacrosse ball release, Primal Move practice - 35 minutes

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 - 1H PR  - 32kg CL&PR PR

2x:
16kg TGU with bridge, 1/1
24kg Renegade Rows on a box, 5/5

24kg PR, 5/5
28kg PR, 3/3
32kg CL&PR, 2/2, x 3 (PR)

24kg 2H SW, 5, 10, 15, 20

50 2H SW

9:00am - Complete

Notes - Very solid day here and replete with a PR for the clean and press with the 32kg - I have never done a double before and was able to get 3 doubles with each arm, no issues at all.  That was pretty exciting.  Definitely a lot stronger and that 32kg is feeling very manageable.  Great stuff.

3/5/16 Saturday March 5, 2016 (24kg KB aerobics ladder)

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

5:00pm - 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 20kg with 3 presses and rotations, 1/1

5:15pm- Training session - KB aerobics 24kg ladder

2x:
24kg full TGU, 1/1
24kg GSq, 5

KB aerobics 24kg ladder, no time limit

24kg CL 1, PR 1, FSQ 1, SN 2, set down, switch hands - 1 set
24kg CL 1, PR 1, FSQ 1, SN 3, set down, switch hands - 1 set

24kg CL 1, PR 1, FSQ 1, SN 5, set down, switch hands - 1 set

24kg CL 1, PR 1, FSQ 2, SN 1, set down, switch hands - 1 set

24kg CL 1, PR 1, FSQ 3, SN 1, set down, switch hands - 1 set

24kg CL 1, PR 1, FSQ 5, SN 1, set down, switch hands - 1 set

24kg CL 2, PR 1, FSQ 1, SN 1, set down, switch hands - 1 set

24kg CL 3, PR 1, FSQ 1, SN 1, set down, switch hands - 1 set

24kg CL 5, PR 1, FSQ 1, SN 1, set down, switch hands - 1 set

16 CL, 9 PR, 16 FSQ, 16 SN each arm

5:45pm - Complete

Notes - Great training session, greatly enjoyed this.  Had a big day including playing soccer with the kids at Greenlake.  Felt great to run around and kick the ball.  Really moving well these days.