6/12/17 Monday June 12, 2017 (32kg PR - PR, 2H HSP ladder)

6:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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 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 5/5 (this is probably a PR with this bell)

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

7:35am - Complete

Notes - I don't recall doing 5 sets of 5/5 on the 32kg PR before in one session, so I think that was a PR.  The last rep on the last two sets was tough, and on the very last set, I was at 95%+ on the effort, but definitely keep very good form, at no point was I concerned I was going to miss a rep including those last ones.  A good challenge and a good check-in point for me.

6/10/17 Saturday June 10 2017 (24/28kg work)

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

9:30am - 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

9:45am- Training session - 24/28kg work

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

3x:
28kg TGU x 1/1
28kg 2H SW x 20
28kg 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 - Good session, pressed for time, but was able to bang out 3 sets of this quickly.  I am really liking snatching these days.  Also, my TGU feels as good as it ever has overhead, which is an excellent sign.  No difference between the 28 and the 24.

6/9/17 Friday June 9, 2017 (36kg PR, 32/36kg chain)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:15am- Training session - 36kg PR, 32/36kg chain

3x:
24kg TGU  x 1/1
48kg DL x 5

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

4x:
36kg PR x 2/2

Chain 32/36kg:
32kg 1H SW + CL + FSQ x 3, switch hands
36kg 1H SW + CL + FSQ x 3, switch hands

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

36kg 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

8:00am - Complete

Notes - Very good training session.  Pressing going well, maintaining good strength, and getting in the reps with the 36.  I enjoyed the chain work, putting in the 36kg, that will get your attention.  Solid.

6/7/17 Wednesday June 7, 2017 (DB 28kgs mini complex, 24kg SN ladder)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - DB 28kgs mini complex, 24kg SN ladder

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

DB 28kgs mini complex:

5x:
DB 28kgs 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 2/2 3/3 10/10 set, for a total of 45/45 or 90 reps in 10 minutes, up 10 reps from last week, that is good

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

8:15am - Complete

Notes - Very pleased with this.  Up from DB 24kgs last week to the 28s, had my attention, but nothing I couldn't handle.  Snatching felt great, I really feel like I had better wind and was feeling a good groove, even just compared to last week.  Enjoying this movement more than I have in the past.  Added strength is making the 24kg feel more solid than it every has, which is very encouraging.  I also have improved the timing of my breath.

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.