6/5/17 Monday June 5, 2017 (32kg PR, 2H HSP ladder)

6:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 25 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 - 32kg PR, 2H Hike / Swing / Park HSP ladder

3x:
24kg TGU x 1/1
48kg DL x 5

24kg PR x 5/5

5x:
32kg PR x 4/4

3x:
32kg 2H HSP x 5
36kg 2H HSP x 3
40kg 2H HSP x 2

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

7:45am - Complete

Notes - Really good training session today.   Life has been extremely busy with moving houses etc., I worked literally 10 hours outside in my yard yesterday at the old house, getting it ready to sell this week, but still was able to show up Monday morning physically to train and get some good work in.  It is a real testament to KB training and where I have been able to get to over time that the training sessions are giving much more than they are taking away.  Very fortunate.

6/3/17 Saturday June 3, 2017 (24kg work)

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

9:15am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:30am- Training session - 24kg work

24kg TGU x 1/1
24kg GSq x 5

4x:
24kg TGU x 1/1
24kg 2H SW x 20
24kg GSq x 5
24kg BU PR x 1/1
24kg hike SN park x 5/5 (set down between hands but stay in the hike position)

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

10:15am - Complete

Notes - This was really good.  I can see doing hike SN parks with a heavy bell, which is basically snatching for singles, focusing on power output, being a really good movement for me.  I enjoyed this a lot.

6/2/17 Friday June 2, 2017 (New Courage Corner - 36kg PR, 32kg chain)

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

6:30am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:45am- Training session - 36kg PR, 32kg chain

3x:
24kg TGU  x 1/1
48kg DL x 5

24kg PR x 5/5
32kg PR x 2/2

3x:
36kg PR x 2/2


Chain 4x:
32kg 1H SW + CL + FSQ x 3, set down, switch hands

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

7:15am - Complete

Notes - First training session in my new house, the new Courage Corner in the garage!!  Always wanted a garage gym, now I have one, this is going to be outstanding.  Getting a few more things for it including 1 inch rubber interlocking mats, most likely a squat rack + pull-up bar so I can do pull-ups, hang from the bar, use my rings to stretch, and eventually yes probably get a bar for deadlifts and squats.  In any event, this was heavy today (the 36kg doubles on the PR) but that was expected, I have been moving for 48 hours and am pretty worn out.  All in all this went better than expected.

5/31/17 Wednesday May 31, 2017 (DB 24kgs mini complex, 24kg SN ladder, DB 24kgs carries)

7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:45am - 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

8:00am- Training session - DB 24kgs mini complex, 24kg SN ladder, DB 24kgs carries

3x:
24kg TGU x 1/1
24kg GSq x 5

DB 24kgs mini complex:

5x:
DB 24kgs CL x 5 SS PR x 5 

25 reps each movement total

10 minutes:

24kg SN x 2/2, 3/3, 5/5

Did 3 sets and then finished with a 10/10 set, for a total of 40/40 or 80 reps in 10 minutes

DB 24kgs carries, started overhead + walking, dropped to the rack + walking, then dropped to farmers + walking.  Held on until I could not.  Didn't time it but it was a long carry (2 mins +)

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

8:45am - Complete

Notes - Enjoyed this session a lot.  I enjoy the sessions with a minimum number of bell switches.  Sometimes it is just damn nice to grab only one or two bells and just get after it.  This will be much less of a thing starting Friday as I will be training in the garage in my new house, right next to my KBs.  A new Courage Corner.  Exciting times!!!!

5/29/17 Monday May 29, 2017 (32kg PR, 2H HSP ladder)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:15am- Training session - 32kg PR, 2H Hike / Swing / Park HSP ladder

2x:
DB 16kgs batwings x 5

3x:
24kg TGU x 1/1
48kg DL x 5

24kg PR x 5/5

5x:
32kg PR x 3/3

3x:
32kg 2H HSP x 5
36kg 2H HSP x 3
40kg 2H HSP x 2

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

8:00am - Complete

Notes - Good training session.  I realized I did a poor job of reading the plans and forgot to include 1H / 1L planks in the warm up, and didn't include a carry at the end of the session.  Dumb.  I will get that right next time.  This session was fine but I definitely noticed fatigue, and didn't have good bell speed or feel on the R.  Elbow and tricep were tight going into this, I noticed in playing baseball with my kids yesterday.  Just a little bit off.  Moving houses and extreme high stress level as a result of all of this activity is not easy to manage. Just looking to maintain strength right now and get through these couple of weeks intact.

5/27/17 Saturday May 27, 2017 (2H SW ladder, 1H 1L planks)

8:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:00am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:15am- Training session - 2H SW ladder, 1H 1L planks

2x:
24kg TGU x 1/1
24kg GSq x 5

5x:
32kg 2H SW x 10
36kg 2H SW x 10
40kg 2H SW x 10
1H 1L plank hold 1/1

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

9:45am - Complete

Notes - Great session.  Body feeling fantastic.

5/26/17 Friday May 26, 2017 (training with Kevin - PR max 32kg PR 7/7)

5:45am - Primal Move

6:10am - Training with Kevin

7:30am - Finish

Notes - Great day training with Kevin.  We started with some foam roll.  Then Kevin showed me a hip stretch that focused on the quads, which should help some of the pulling and tension I have been feeling on my left knee.  We did some get-ups with the 20kg.  Then did some 2H swings with the 24kg and the 32kg, focusing on long arms and a good float.  We then practiced some "Hike Swing Park" with the 32kg for singles, 2H style.  We then practiced some HSP with the 20kg for Snatching, which I enjoyed (effectively, snatching from the ground for single reps, back to back etc.).  We then did that with the 24kg.  We then switched things up to do some a HSP chain with the 32kg, which was basically Swing, Clean, FSQ, park, then 2nd set was SW / CL / FSQ park SW / CL / FSQ park, then 3rd set was 3 reps of the chain.  I liked it quite a bit.  Did a bit of rest, then we tried for a military press max with the 32kg.  Got 7 reps with each arm!  Not bad really.  Never tried that, it was cool.  Kevin and I were talking about how when I made SFG1 in November 2014, my one rep max was a 32kg, and it was hard.  I mean, almost 2 1/2 years have gone by of course, but it has been good progress in strength for sure.  It's nice to reflect and see that kind of improvement over time.  We finished the training session with walking double farmer carries with the 32kgs, refining technique slightly to ensure my elbows were locked and pushing the bells to the ground.  Felt great, and I held onto the bells for quite some time.  Carries will continue to be included in training.  We are going for a 2-week block while I move houses, not going to push the red meter, but just keep things consistent in terms of loading, and do some more ballistic work a bit.  Should be good.  I hope once the moves are complete and things start to go back to normal later in mid to late summer, we can amp up to get past the 44kg PR max, and hit that 48kg beast press.