9/2/16 Friday September 2, 2016 (TGUs, pressing ladders, SN)

6:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - TGUs, pressing ladders, SN

24kg TGU, 1/1
28kg TGU, 1/1

32kg TGU, 1/1

24kg PR, 5/5
28kg PR, 3/3
32kg PR, 1/1, x 5

20kg SN 10/10 x 8
160 reps

Band wrist extensions, 10 x 2 sets per hand

8:30am - Complete

Notes - Best training session yet.  I am really encouraged.  Body recovering, slept well last night.  Good presses today, the narrower stance is good, I can get under the bell better and set a base.  First time I have snatched since SFGII, so 4 weeks, and this was good.  Really focused on two things - opening the hand at the top of each snatch (take some pressure off the grip / get a little bit of wrist extension), and then on exhaling out of the hole to get the benefit of correct timing on breathing.  That is something that came up during SFGII (exhaling too late, near the top of the snatch at lockout).  Encouraging day and week in general.

9/1/16 Thursday September 1, 2016 (16kg TGUs, kickstand DLs)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 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

Break

8:20am- Training session - 16kg TGUs, 16kg SLDLs

16kg full TGUs, 1/1
16kg kickstand DL, 8/8

8:25am - Complete

Notes - Good day, definitely pleased about recovery from yesterday's training.  I think my body is getting acclimated back into the groove here little by little this is very encouraging.

8/31/16 Wednesday August 31, 2016 (TGUs, pressing ladders, 2H SW)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 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

7:30am- Training session - TGUs, pressing ladders, 2H SW

24kg TGU, 1/1
28kg TGU, 1/1

32kg TGU, 1/1

3x:
24kg PR, 5/5
28kg PR, 3/3
32kg PR, 2/2

24kg 2H SW, 20, x 5

Band wrist extensions, 10 x 3 sets per hand

8:15am - Complete

Notes - Took some time to warm up, but overall, solid effort today.  Body is feeling better as I write this in the afternoon than I did on Monday after training.  Just got to ease into things.  Using a narrower stance to press, really trying to get under the bell, use the glutes and lats.  This seems to be working well, something I picked up at SFG2.  Getting some doubles on the 32kg is a confidence booster, my pressing strength is there.  Just need to rehab all of this nicks and nacks.

8/30/16 Tuesday August 30, 2016 (24kg TGUs, kickstand DLs)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 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

Break

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

24kg full TGUs, 1/1
24kg kickstand DL, 8/8

9:40am - Complete

Notes - Interesting day.  Feeling it in the right forearm, elbow.  Did a bunch of wrist extension work as advised by Kevin.  Need to balance out the antagonistic muscles to pressing.

8/29/16 Monday August 29, 2016 (TGUs, pressing ladders, 2H SW)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 minutes (some extra work needed)

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 - TGUs, pressing ladders, 2H SW

24kg TGU, 1/1
28kg TGU, 1/1

32kg TGU, 1/1

3x:
24kg PR, 3/3
28kg PR, 2/2
32kg PR, 1/1

32kg 2H SW, 10, x 10

8:00am - Complete

Notes - Solid day back to ramping up training a bit.  First time getting into heavier loads above a 24kg and first time pressing at all since SFGII back in the first week of August.  Everything felt good during the session. Writing this later in the day, noticing a few hot spots, lower left back same spot a bit tender, and right elbow a bit tight.  Just going to take this slow, not overdo anything, and focus on the mobility work and other prehab / rehab movements a lot on off days and when preparing to train.

8/27/16 Saturday August 25, 2016 (body weight circuit)

In Bozeman MT for a wedding

9:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

10:00am- Training session - Body weight circuit

5x:
Push-ups, 5
Crawling
Indian Clubs, 5 mins

10:30am - Complete

Notes - Did a bit of training on Saturday morning while in Montana for a wedding.  Felt really good. Things continuing to improve.  Going to start ramping up next week.

8/25/16 Thursday August 25, 2016 (KB circuit)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

6:45am - 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

7:00am- Training session - KB circuit

16kg TGU, 1/1
20kg TGU, 1/1

24kg TGU, 1/1

5x:
32kg HSP, 1, x 5
32kg 2H SW, 10
24kg 1H SW 5, CL 5, switch hands

7:30am - Complete

Notes - Good training session, body is feeling good.  Time to take the training wheels back off slowly here and start ramping it up.