4/22/16 Friday April 22, 2016 (DB 28kgs SS PR, 2H HSP 40kg)

Back from Spokane

5:40pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes

6:10pm - Kettlebell warm up

1/2K halos - 16kg, 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

6:25pm- Training session - DB 28kgs SS PR, 2H HSP 40kg

2x:
20kg TGU to elbow, 1/1
48kg DL, 5

8x:
DB 28kgs SS PR, 2/2
2H HSP 40kg, 2

28kg 2H SW, 20

7:00pm - Complete

Notes - Got this done in the late evening after flying back from Spokane today.  Running on extremely little sleep, and tired, but honestly I really focused in and this went extremely well.  I really feel like I am just adding one block on top of the other, really building things up slowly and steadily.  Even in far less than optimal training conditions, I can still hone in, use good technique, and move heavy weight.  Very nice to see double 28s moving around quickly and powerfully.

4/21/16 Thursday April 21, 2016 (24kg TGUs, 24kg 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 - 24kg TGUs, 24kg SLDLs

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

7:45am - Complete

Notes - Writing this on Friday.  Felt pretty good Thursday morning, did this before getting off to Spokane for work.  Nice and easy.

4/20/16 Wednesday April 20, 2016 (40kg loaded CL, DB 24kgs FSQ, 20kg SN)

8:00am - belly breathing, lacrosse ball, Primal Move practice - 40 minutes

8:40am - Kettlebell warm up

1/2K halos - 16kg, 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

8:55am- Training session - 40kg loaded CL, DB 24kgs FSQ, 20kg SN

24kg TGU to elbow, 3/3
28kg TGU to elbow, 2/2

32kg TGU to elbow, 1/1

3x:
DB 24kgs FSQ, 5
20kg SN, 10/10

Totals 15 DB FSQ
60 SN

9:30am - Complete

Notes - Good session today.  Pretty solid on all lifts.  Tired waking up, I have been running it extremely hot lately.  New York last week, had to fly to Spokane and back yesterday, and have to fly again to Spokane tomorrow, back Friday.  Need some rest.

4/19/16 Tuesday April 19, 2016 (24kg TGUs, 24kg 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 - 24kg TGUs, 24kg SLDLs

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

7:45am - Complete

Notes - Solid.  Good recovery from the pressing work yesterday.  Good sign.

4/18/16 Monday April 18, 2016 (32kg C&P, 40kg 2H SW)

6:00am - belly breathing, lacrosse ball, Primal Move practice - 40 minutes

6:40am - Kettlebell warm up

1/2K halos - 16kg, 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

6:55am- Training session - 32kg CL&PR, 40kg 2H SW

2x:
20kg TGU with bridge, 1/1
48kg DL, 5

24kg 2H SW, 10

3x:
32kg CL&PR, 1/1, 2/2, 3/3

18 total CL&PR each arm 32kg

5x:
40kg 2H SW, 10

50 total reps

7:30am - Complete

Notes - Very good session today.  Solid, solid pressing, really strong.  The 32kg is a bell I can really control at this point,which feels great.  Heavy swings after pressing balanced things out nicely.  Good to get up early this morning as well - trying to improve on that, getting started earlier each morning and dialing back into my previous routine where I was getting started before 6am.

4/16/16 Saturday April 16, 2016 (24kg swing practice)

9:00am - belly breathing, lacrosse ball, Primal Move practice - 15 minutes

9:15am - Kettlebell warm up

1/2K halos - 16kg, 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

9:30am- Training session - 24kg swing practice

24kg 2H SW, 10
24kg H2H SW, 10/10
24kg 2H SW, 10
24kg H2H SW, 10/10
24kg 2H SW, 10
24kg H2H SW, 10/10
24kg 2H SW, 10

100 swings

9;45am - Complete

Notes - Getting around to writing this log post on Monday.  Felt good here.  Got this done before heading out for the day with the kids and girlfriend to the Tulip festival up north.  Felt really good all day.

4/15/16 Friday April 15, 2016 (Training with Kevin)

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

7:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

Break

8:30am - Training with Kevin

Shocked but the last time Kevin and I were able to train together was March 4 - over a month.  That's the way schedules have lined up.  Things are back on track and that showed up today in a good way.  We started out with some foam roll for tight quads, moved to practicing some get-ups, first 24kg, then 32kg, just roll to elbow.  I struggled with the roll to elbow today as we discovered a technique flaw, moving my shoulder on the roll, which is not good.  I was not pulling with the off arm, and missed the lift a few times which never happens.  Not a strength issue, but technique needs improvement.  I will work on this.  I need a better connection between the shoulders and hips and that is what the movement trains / reinforces.  We moved on to some 2H SW, 1H SW, H2H SW with the 24kg to get warmed up.  Played around with foot placement for swings and presses, just reinforced some principles there which was good (wider for ballistics, narrower for presses).  Did some C&P with the 32kg, singles and doubles, Kevin really liked how the press looked.  Did some SS PR with DB 28kgs, Kevin liked what he saw there, going to put that into training.  Did some HSP with the 40kg, that will also be incorporated into training.  Moved on then to practicing the Windmill movement, no bell, that is going to be incorporated into training as I will be tested on it at SFG2 in Dallas.

Finished the day with a training session, about 20 minutes or so, of 10 sets of DB 28kgs SS PR, 3/3, followed by HSP 40kg, x3.  Very, very solid.  A great day and good to be back from NYC.