6/18/16 Saturday June 18, 2016 (24kg KB aerobics)

In Spokane

7:40am - belly breathing, lacrosse ball, Primal Move practice - 25 minutes

8:05am - Kettlebell warm up

1/2K halos - 16kg, 5X each side / each leg (total 10X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:20am- Training session - 24kg KB aerobics

2x:
24kg TGU, 3/3 windmill position, L, R
24kg GSq, 5

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

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

24kg CL 1, PR 1, FSQ 1, SN 4, set down switch hands, repeat

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

24kg CL 1, PR 1, FSQ 1, SN 6, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 7, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 8, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 9, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 10, set down switch hands, repeat

10 CL / PR / FSQ per arm, 55 snatches per arm

8:50am - Complete

Notes - Training session in the morning from our hotel room in Spokane.  The absolute beauty of kettlebells. I am not sure I can really articulate how awesome it is to be able to carry a couple of bells with you on vacation etc. and have a hand-held gym wherever you go.  One 16kg and one 24kg and I was completed gassed after marching through this KB aerobics session with little rest periods.  Great stuff.

6/17/16 Friday June 17, 2016 (24kg moving target complex)

7:45am - belly breathing, lacrosse ball, 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 - 24kg moving target complex
2x:
24kg TGU, windmill 3/3
16kg TK behind the back neck stretch
24kg GSq, 5

3x:
24kg 3 1H SW, 1 SN, 1 PR, 1 FSQ
24kg 1 1H SW, 3 SN, 1 PR, 1 FSQ

24kg 1 1H SW, 1 SN, 3 PR, 1 FSQ

24kg 1 1H SW, 1 SN, 1 PR, 3 FSQ

set bell down

switch hands and do it again

That was a bitch.

24kg 2H SW, 20

9:00am - Complete

Notes - Man that conditioning session was HARD.  Not the type of training I have been doing lately.  Best thing is that last night I spent a lot of time blasting my abductors with the KB to loosen then up, which really helped.  They got very tight after pressing and squatting Wed.  I went with a wide stance on the ballistics today, really felt good, back opening up, hips, abductors.  Great sign.  Headed to Spokane for the weekend, bringing my 16 and 24kg, going to get a little bit of work in and some R&R with the kids for Father's Day weekend.

6/16/16 Thursday June 16, 2016 (24kg TGUs, 24kg SLDLs)

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

7:40 - Break

8:30 - Resume

Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1

8:40am- Training session - 24kg TGUs, 24kg SLDLs

24kg full TGUs, 1/1
24kg SLDL, 3/3

8:45am - Complete

Notes - Insanely tight hip flexors, abductors today - the double 32kgs caught up with me a bit.  Need to work harder on releasing these muscles.  That was more of a shock to the system than I anticipated it appears.

6/15/16 Wednesday June 15, 2016 (SS PR 32kgs, DB FSQ 32kgs - PR)

6:55am - belly breathing, lacrosse ball, Primal Move practice - 40 minutes

7:35am - 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

7:50am- Training session - SS PR 32kgs, DB FSQ 32kgs - PR

2x:
20kg TGU, windmill 3/3
48kg DL, 5
SS PR 24kgs, 5/5
DB FSQ 24kgs, 5

5x:
DB FSQ 32kgs, 2
SS PR 32kgs, 2/2

PRs all around

32kg 2H SW, 20

8:30am - Complete

Notes - Huge training day, some serious PRs for me today all in one session.  Cleaning and front squatting two 32kgs for doubles, and then doing it with the 32kgs for seesaw presses, for doubles.  Had some left in the tank too, this did not exhaust me.  Was dialed in on form, really trying to load up by glutes and hams on the cleans, staying very tight, really controlling the bells.  Feels amazing to have been able to slowly progress up to this level.  I am really excited.  Its' all about mastery and just continuing to get better technique, staying tight, and getting stronger one day at a time.  Who knows if I will be able to press that 48kg for SFGII in Dallas the first week of August.  I don't know.  But I do know I have gotten significantly stronger this year, and its simply about doing the work and being smart.  I know at some point, if I can keep up this approach and continue to take care of my health and get great coaching, I will press that Beast.

6/14/16 Tuesday June 14, 2016 (24kg TGUs, 24kg SLDLs)

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

7:40 - Break

8:30 - Resume

Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1

8:40am- Training session - 24kg TGUs, 24kg SLDLs

24kg full TGUs, 1/1
24kg SLDL, 3/3

8:45am - Complete

Notes - Felt good.  Easy, moving very well this morning.

6/13/16 Monday June 13, 2016 (TGUs, 2H SW ladder)

7:00am - belly breathing, lacrosse ball, Primal Move practice - 40 minutes

7:40am - 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

7:55am- Training session - TGUs, 2H SW ladder

24kg TGU to kneeling position, 1/1
16kg TK behind the back hold
28kg TGU to kneeling position, 1/1
16kg TK behind the back hold

32kg TGU to kneeling position, 1/1
16kg TK behind the back hold

24kg 2H SW, 10

28kg 2H SW, 10

32kg 2H SW, 5

24kg 2H SW, 10

28kg 2H SW, 10

36kg 2H SW, 5

24kg 2H SW, 10

28kg 2H SW, 10

40kg 2H SW, 5

24kg 2H SW, 10

28kg 2H SW, 10

44kg 2H SW, 5

24kg 2H SW, 10

28kg 2H SW, 10

48kg 2H SW, 5

125 2H SW

8:30am - Complete

Notes - Pretty much a punch-the-clock workout here.  All the parts working, feeling good.  I did take extra time to mobilize, some soft tissue work this morning, including using the KB handle of a 24kg to try and roll out my abductors.

6/11/16 Saturday June 11, 2016 (24kg KB aerobics)

8:30am - belly breathing, lacrosse ball, Primal Move practice - 45 minutes

9:15am - Kettlebell warm up

1/2K halos - 8kg, 8X each side / each leg (total 16X)
1/2K halos - 12kg, 8X 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 KB aerobics

2x:
24kg TGU, 3/3 windmill position, L, R
48kg DL

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

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

24kg CL 1, PR 1, FSQ 1, SN 4, set down switch hands, repeat

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

24kg CL 1, PR 1, FSQ 1, SN 6, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 7, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 8, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 9, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 10, set down switch hands, repeat

10 CL / PR / FSQ per arm, 55 snatches per arm

24kg 2H SW, 10

10;00am - Complete

Notes - Moving slow this morning and did a bit of extra soft tissue work, which was good.  Used the 24kg on my abductors and really tried to blast those a bit as they were tight.  Helped a lot.  Actual training was great. snatching really seems to open up my back and makes my hips feel good.  Felt great all day. I really noticed how strong by grip is and I was just manhandling the 24kg, which is an amazing feeling.  This is great stuff and the progress this year is so evident when I pick up a 24kg and it just feels so damn light.  This is a great, great sign for me.