Well that couple of weeks went quickly....

Training catch up:
8/6 - Elliptical
30 min, alpine hill, level 12, avg hr 128

8/7
Prep - Foam roller, GFM
24 kg Get-up x 1+1 x 5 sets (Plus, bottom-up, press, windmill, regular)
033 variant (testing for Pavel) 60 reps

8/8
Prep - Foam roller, GFM
24 kg Get-up+ x 1+1
033 variant (testing for Pavel) 60 reps

8/9-8/12 - Travel

8/13
Prep - Foam roller, GFM
24 kg Get-up x 1+1 x 5 sets (Plus, bottom-up, press, windmill, regular)
033 variant (testing for Pavel) 70 reps

8/15
Prep - Foam roller, GFM
24 kg Get-up+ x 1+1
033 variant (testing for Pavel) 100 reps

8/18
Prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1

36 kg Strength Aerobics x 30 sets
10 seconds on with 30 seconds off
{Clean + Press + Squat}
Middle ten sets perform Press x 2

8/19
Walk

8/20
Prep - foam roller, GFM
24 kg Get-up + x 1+1
033 - 80 reps

Always interesting...

7/31
Prep - foam roller, GFM
24 kg Get-up x 1+1 x 5 (Plus, bottom-up, Press, Windmill, Regular)

033 protocol - 80 reps

And then  I needed some rest days...

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1

36 kg Strength Aerobics x 30 sets
10 seconds on with 30 seconds off
{Clean + Press + Squat + Snatch}
switch hands each set

rest 6+ minutes

36 kg One-arm Swing x 5 every 30 seconds x 5 min (10 sets)

Stretch

Training updates:

7/25 - Rest

7/26
Prep - FR, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1

36 kg Strength Aerobics x 30 sets
{Clean + Press + Squat} 10 seconds on with 30 seconds off
every other set (R+L = one "set") Press x 2
So 8 sets (16 sets counting right and left individually) were 1 press and 7 sets (14 sets counting right and left individually) were 2 presses.

Stretch

7/27
Elliptical - Random hill, level 14, 40 min, 130 avg HR

7/28
5 mile hike

7/29
prep - FR, GFM
24 kg Get-up x 1+1 x 5
(plus, bottom-up, press, windmill, regular)

56 kg Two-arm swing x 3 EMTOM x 20 sets

Stretch

56 kg feels great for swings but I cannot find a comfortable position for Get-ups - the handle design and shape of the KB makes it sit low and very uncomfortable.

Where does the time go?

Well some of it was in Italy teaching the SFG Level 1 with Fabio - great people, great food and Venice is beautiful.
Then busy catching up from the trip and getting ready for a quick vacation to the High Peaks region of NY and some fantastic hiking!

Training since the trip to Italy has been inconsistent but I am back on track now.

Recent training:
7/16
Elliptical - random hill program - Lv 12, Avg HR 144
after mowing the yard in 90 degree heat

7/17
prep - FR, GFM
24 kg Get-up x 1+1 x 5
24 kg Strength Aerobics x 20 min
{Clean + Press + Squat + Snatch} every 30 seconds, switch hands each set
stretch

7/18
Elliptical - 35 min, Lv. 14, avg HR 135

7/19
prep - FR, GFM
24 kg Get-up x 1+1 x 5
24 kg 044 protocol - 100 reps total
stretch

7/20
Off

7/21
prep - FR, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1
36 kg Strength Aerobics
{Clean + Press + Squat + Snatch}
10 seconds on with 30 seconds off, switch hands each set
stretch

7/22
Elliptical
50 min, Lv. 14, avg.HR 132

7/23
prep- FR, GFM
24 kg Get-up x 1+1 x 5 sets
44 kg Two-arm swings x 5 EMOTM x 20 min
Stretch

Today
Elliptical, 35 min, Lv. 14 Random hill, Avg. HR 132