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

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

7:15am- 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

7:45am - Complete

Notes - That was seriously tough.  Not easier than last week. These conditioning training sessions are brutal when you are not really in condition for them!!  This training session makes the 24kg feel seriously heavy by the last set.  One good thing is that no issues this week with tight abductors or hips, like what I experienced last week, from heavy front squats and seesaw presses with the 32s.  Feeling good about progress.

6/24/16 Thursday June 24, 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1

7:45am- Training session - 24kg TGUs, 24kg SLDLs

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

7:55am - Complete

Notes - Good day, uneventful.

6/22/16 Wednesday June 22, 2016 (SS PR 32kgs, DB FSQ 32kgs - PR)

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

6:40am - 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

6:55am- 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

24kg 2H SW, 10

5x:
DB FSQ 32kgs, 3
SS PR 32kgs, 3/3

PRs all around

24kg 2H SW, 20

7:35am - Complete

Notes - Huge PRs today, really pleased.  Great technique, feeling strong.  This was awesome.

6/22/16 Tuesday June 22, 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1

7:45am- Training session - 24kg TGUs, 24kg SLDLs

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

7:50am - Complete

Notes - Fine day.   Pressed for time.

6/22/16 Tuesday June 22, 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1

7:45am- Training session - 24kg TGUs, 24kg SLDLs

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

7:50am - Complete

Notes - Fine day.   Pressed for time.

6/20/16 Monday June 20, 2016 (TGUs, 2H SW ladder)

7:30am - belly breathing, lacrosse ball, Primal Move practice - 40 minutes

8:10am - 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

8:25am- 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, 5

28kg 2H SW, 5

32kg 2H SW, 10

24kg 2H SW, 5

28kg 2H SW, 5

36kg 2H SW, 10

24kg 2H SW, 5

28kg 2H SW, 5

40kg 2H SW, 10

24kg 2H SW, 5

28kg 2H SW, 5

44kg 2H SW, 10

24kg 2H SW, 5

28kg 2H SW, 5

48kg 2H SW, 10

100 2H SW

9:00am - Complete

Notes - Solid work. Reversed bells from last week to emphasize more reps with the heavier bells, as per Kevin's instruction. Felt very good today.  Get-ups felt stronger than last week as well.

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.