Wednesday, May 24, 2017

5/24/17 Wednesday May 24, 2017 (DB 24kgs complex)

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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:00am- Training session - DB 24kgs complex

2x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10

DB 24kgs complex:

DB 24kgs CL x 1 SS PR x 1 FSQ x 1
DB 24kgs CL x 2 SS PR x 2 FSQ x 2
DB 24kgs CL x 3 SS PR x 3 FSQ x 3
DB 24kgs CL x 4 SS PR x 4 FSQ x 4
DB 24kgs CL x 5 SS PR x 5 FSQ x 5
DB 24kgs CL x 4 SS PR x 4 FSQ x 4
DB 24kgs CL x 3 SS PR x 3 FSQ x 3
DB 24kgs CL x 2 SS PR x 2 FSQ x 2
DB 24kgs CL x 1 SS PR x 1 FSQ x 1

25 reps each movement total

24kg 2H SW x 10

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 - Pleased with this session.  It was frankly quite easy except for the sets of 4 and 5 on the front squats.  Those are always tough at the end of a complex.  Solid stuff all around.

Monday, May 22, 2017

5/22/17 Monday May 22, 2017 (24/28kg TGUs, 24/28kg 2H SW)

7:15am - 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 - 24/28kg TGUs, 24/28kg SW

24kg GSq x 5

24kg TGU x 1/1
28kg TGU x 1/1
24kg TGU x 1/1
28kg TGU x 1/1
24kg TGU x 1/1

10 minutes of swings:

24kg 2H SW x 20
28kg 2H SW x 20
24kg 1H SW x 10/10
28kg 1H SW x 10/10
24kg 2H SW x 20
28kg 2H SW x 20
24kg 1H SW x 10/10
28kg 1H SW x 10/10
24kg 2H SW x 10

Got 170 total swings in 10 minutes

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 - Solid day overall here.  Pretty tired after coming off a weekend where I did a ton of manual labor in the yard, and also went for a very long walk on Sunday night.  Needed this today, nothing more, it was perfect.

Sunday, May 21, 2017

5/20/17 Saturday May 20, 2017 (DB 24kgs complex, 20kg SN breathing ladder, DB 32 kgs farmer walks)

7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

8:00am - 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

8:15am- Training session - DB 24kgs complex, 20kg SN breathing ladder, DB 32 kgs farmer walks

20kg TGU+windmill  x 1/1
20kg GSq x 5
24kg TGU+windwill  x 1/1
24kg GSq x 5

DB 24kgs CL x 1 FSQ x 1
DB 24kgs CL x 2 FSQ x 2
DB 24kgs CL x 3 FSQ x 3
DB 24kgs CL x 4 FSQ x 4
DB 24kgs CL x 5 FSQ x 5

20kg SN x 1/1, breath 1
20kg SN x 2/2, breath 2
20kg SN x 3/3, breath 3
20kg SN x 4/4, breath 4
20kg SN x 5/5, breath 5
20kg SN x 6/6, breath 6
20kg SN x 7/7, breath 7
20kg SN x 8/8, breath 8
20kg SN x 9/9, breath 9
20kg SN x 10/10, breath 10

DB 32kg farmer walks x 2 (about 90 seconds each)

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

8:55am - Complete

Notes - Excellent session, really felt good for this training session.  A great mix of movements, I really enjoyed these Saturday sessions during this cycle.

Friday, May 19, 2017

5/19/17 Friday May19, 2017 (36kg C&P ladders, 36kg 2H SW)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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 - 36kg C&P ladders, 2H SW ladder

2x:
24kg TGU+windmill  x 1/1
24kg GSq x 5
DB 16kgs batwings x 5/5

24kg C&P x 5/5
32kg C&P x 1/1
32kg C&P x 2/2

Ladder
5x:
36kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)

note - fail on the R side on the 1st set of 5 with 3/3.  Did not get the 3rd rep.  Had to put the bell down and then re-clean for that rep.

30 C&P per arm

5x:
36kg 2H SW x 10

50 total swings

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

7:40am - Complete

Notes - So this was great, but something interesting happened.  I had a fail on the R side on my first set for the 3/3, not getting the 3rd rep.  I was irate.  I think my breathing was off, and I got stuck coming out of the rack and could not get past the sticking point.  I was thinking to myself "here we go again" as this was my first set of the day.  However, I re-focused, tried to clean up my set-up (pushing toes into the ground), and work on breathing between each clean (exhale into the hole, then a quick inhale to get tight into the rack).  This helped.  Though each set of 3/3 was challenging on the R side, I got all the reps, and they were solid, not grinding reps.  The L side was easy money, never a concern.  It's a weird thing.  My L press is really, really good but the R just is not as good - and I am right-handed.  It's definitely a technique thing as well as asymmetries I think in my body between the hips and shoulders and how they tie together (I think from baseball primarily).  In any event, a good final day for this cycle overall and something to be proud of.

Wednesday, May 17, 2017

5/17/17 Wednesday May 17, 2017 (28kg PR ladders, 28kg 2H SW)

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

7:30am - 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

7:45am- Training session - 28kg PR ladders, 28kg 2H SW

2x:
16kg BU TGU  x 1/1
48kg DL x 8
one arm one leg plank hold 1/1

Ladder
3x:
28kg PR x 1/1, 2/2, 3/3, 4/4, 5/5 (set the bell down between hands)

45 PR per arm

10 minutes on the minute:
28kg 2H SW x 16

Got 160 total swings

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

8:30am - Complete

Notes - This was a very good training session.  I am pleased with the progress overall.  Under a tremendous amount of stress from work / relationship / ex wife / kids.  It's a very difficult time period.  45 minutes of solid training is like an oasis in the middle of a desert.

Monday, May 15, 2017

5/15/17 Monday May 15, 2017 (32kg C&P ladders, 2H SW ladder)

6:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

6:55am - 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

7:10am- Training session - 32kg C&P ladders, 2H SW ladder

2x:
20kg TGU+windmill  x 1/1
20kg GSq x 5
one arm one leg plank hold 1/1

24kg C&P x 5/5
28kg C&P x 2/2

Ladder
4x:
32kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)

30 C&P per arm

3x:
32kg 2H SW x 10
28kg 2H SW x 10
24kg 2H SW x 10

Got 90 total swings

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

7:55am - Complete

Notes - Really solid day.  Good volume, but not hard at all.  No increase in exertion on the first reps to the last.  Very pleased.  My L press groove is still better than my R, but things continue to get better on the R.  This has been a productive cycle for me for sure. Looking forward to a couple of good sessions to close it out on a high note.

Saturday, May 13, 2017

5/13/17 Saturday May 13, 2017 (DB 24kgs complex, 20kg SN breathing ladder, DB 32 kgs farmer walks)

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

8:30am - 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

8:45am- Training session - DB 24kgs complex, 20kg SN breathing ladder, DB 32 kgs farmer walks

20kg TGU+windmill  x 1/1
20kg GSq x 5
20kg TGU+windwill  x 1/1
20kg GSq x 5

DB 24kgs CL x 1 FSQ x 1
DB 24kgs CL x 2 FSQ x 2
DB 24kgs CL x 3 FSQ x 3
DB 24kgs CL x 4 FSQ x 4
DB 24kgs CL x 5 FSQ x 5

20kg SN x 1/1, breath 1
20kg SN x 2/2, breath 2
20kg SN x 3/3, breath 3
20kg SN x 4/4, breath 4
20kg SN x 5/5, breath 5
20kg SN x 6/6, breath 6
20kg SN x 7/7, breath 7
20kg SN x 8/8, breath 8
20kg SN x 9/9, breath 9
20kg SN x 10/10, breath 10

DB 32kg farmer walks

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

9:25am - Complete

Notes - Great session again, really enjoy this one.  I would say compared to last week, everything was a little bit "easier" which is a good sign.  Snatching was easier, able to control breath better.  The farmer walks at the end were significantly better today than last week, another good sign.

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