10/6/16 Thursday October 6, 2016 (24kg TGU, kickstand DLs)

8:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 minutes

8:40am - 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

8:55am- Training session - 24kg TGU

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

9:05am - Complete

Notes - Recovering fine.

10/5/16 Wednesday October 5, 2016 (swings, jump rope, rack walks)

6:25am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:00am- Training session - swings, jump rope, rack walks

3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5

5x:
28kg 2H SW, 20
Jump rope, 1 minute
DB 24kgs rack marching in place

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:45am - Complete

Notes - Excellent training day, feeling very solid and put together.

10/4/16 Tuesday October 4, 2016 (16kg FMS TGU)

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

Break

8:20am - 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 - 16kg FMS TGU

16kg FMS TGU to kneeling, 1/1

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:30am - Complete

Notes - Fine.  Pretty tired, but in general, doing well.

10/3/16 Monday October 3, 2016 (32kg CL&PR)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 minutes

6:35am - 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

6:50am- Training session - 32kg CL&PR

2x:
16kg TGU with neck and shoulder rotations, 1/1
24kg TK PR 5/5
24kg 2H SW, 20

20kg BUP, 1/1, x 3

32kg CL&PR, 3/3 x 8

32kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:35am - Complete

4:15pm - Chiro

Notes - Wow, outstanding training session.  Triples clean and pressing the 32kg, for 8 sets. I went back to training logs for prepping for SFGII and in early August I had one session with 6 sets of 4s, and a set of 3s, which was a PR.  So basically I am sitting right at or near a PR for pressing the 32kg, with dramatically less ramp up to get there.  This is awesome.  I was not near failure today on the 3s, and frankly I didn't have much time for rest in between sets.  I think it took me 17 minutes to get the 8 sets done.  Great, great sign. Really happy about this.  Got a deep tissue massage last night, really helped, and keeping up with the Chiro with another appt today.  Good things are happening.

10/1/16 Saturday October 1, 2016 (24kg TGUs, GSq, 2H SW)

4:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

4:15pm - 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

4:30m- Training session - 24kg TGUs, GSq, 2H SW

2x:
24kg TGUs to the knee, 1/1
24kg GSq, 5
24kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

4:45pm - Complete

Notes - Two soccer games this morning, the kids did great.  Really enjoyable day.  As far as training goes - Perfect, just some mobility work and light KB work before taking my son to the Mariners game this evening.  A great day all around.  Things have seriously turned up lately and I am grateful.  Got through that tough patch physically after the SFG2 in Dallas and am moving forward.

9/30/16 Friday September 30, 2016 (PR ladders)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 minutes

6:35am - 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

6:50am- Training session - PR ladders

2x:
20kg TGU FMS, 1/1
24kg TK PR 3/3
32kg 2H SW, 20

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

28kg rack walks, 1/1

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

7:35am - Complete

Notes - Very solid training session.  Pressing is going well.  The one-arm rack walk with the 28kg was more challenging than doubles with 24s, interestingly enough.

9/29/16 Thursday September 29, 2016 (24kg TGUs, kickstand DLs)

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

Break

8:20am - 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 - 24kg TGUs, 24kg SLDLs

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

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:35am - Complete

Notes - Good day.  No issues from yesterday's training.  This is excellent.