Wednesday, July 18, 2018

7/18/18 Wednesday July 18, 2018 (24/28/32kg SN ladders)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:20am- Training session - 24/28/32kg SN ladders

3x:
24kg TGU + PR at top x 1/1
24kg BU FSQ x 1/1


3x:
24kg SN x 8/8
28kg SN x 5/5
32kg SN x 2/2

rolling
hanging from the bar

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 solid training session, this felt great.  Snatching is really great for my hips and low back.  I think the extension just really does wonders.  Really pleased with how this went.  Quick, 90 snatches in a very short amount of time.

Monday, July 16, 2018

7/16/18 Monday July 16, 2018 (20kg TK PR, 32kg 2H SW)

6:50am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:20am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:35am- Training session - 20kg TK PR, 32kg 2H SW

2x:
20kg TGU w/ 5 lunges x 1/1
48kg DL x 5

5x:
20kg TK PR x 5/5
32kg 2H SW x 15

rolling
hanging from the bar

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 - A new cycle and a good start to the cycle.  Noticed in the video, shot straight ahead, that my left shoulder was high on the tall kneeling presses.  That was illuminating and something I need to consciously fix.  This is the result of falls years ago.  There is compensation going on and I think this is why my left hip and adductor / low back act up from time to time.  I need to get that shoulder to drop and fire my left lat and glute and get them to do the work.  Since I started shooting video months ago, that has been a huge help to try and highlight things like this.  Very big help.

Sunday, July 15, 2018

7/14/18 Saturday July 14, 2018 (24kg H2H SW, push-ups)

4:30pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

5:00pm - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

5:15pm- Training session - 24kg H2H SW, push-ups

5x:
24kg TGU x 1/1
20kg BU FSQ x 1/1
pull-up x hang 1 min, hang 2 min, 1, 2, 3 (add each successive set)

5x:
24kg H2H SW x 5/5
push-up x 5

rolling
hanging from the bar

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 - Writing this on Sunday night.  Had a very enjoyable weekend.  Did paddle boarding on Greenlake with the kids on Saturday morning, did this training Saturday late afternoon, had a nice dinner and camp fire outside at the house in our fire pit, and then on Sunday did some bike riding and a long barefoot walk at Greenlake.  Feeling excellent and excited for the next cycle.

Friday, July 13, 2018

7/13/18 Friday July 13, 2018 (24kg single bell complex)

6:20am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:50am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:05am- Training session - 24kg single bell complex

2x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 2

5x:
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands

rolling
hanging from the bar

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 - This was a really good training session, enjoyed it.  Very strong. 

Wednesday, July 11, 2018

711/18 Wednesday July 11, 2018 (training with Kevin)

6:10am - Training with Kevin

Good session. Started with some rolling, went into 20kg TGUs with a press at the top.  Did some TGUs with step-back lunges with the 20kg.  Did some 48kg DLs.  Then 1H SW with the 24kg, then H2H SW with the 24kg.  Practiced some tall kneeling presses with the 20kg to groove the movement.  Pressed the 24kg, 28kg, 32kg and practiced adjustments in feet placement, which were very helpful.  Externally rotated the feet slightly instead of straight forward, to be able to get better access to the glutes.  Threw in sets of 1H SW and H2H SW with the 24kg between the pressing.  Snatched the 28kg for 5/5.  Finished by practicing 28kg BU FSQs.  Had never done those with that weight, so that was a PR which was cool. 

Next cycle likely a lot of the same, snatching, some complexes, likely some single presses with the 32kg to continue to re-groove that movement.

7:20am - Finish

Tuesday, July 10, 2018

7/9/18 Monday July 9, 2018 (32kg PR, 32kg 2H SW)

6:20am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:50am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:05am- Training session - 32kg PR, 32kg 2H SW

2x:
20kg TGU + press at lunge x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1

24kg PR x 3/3
28kg PR x 2/2

5x:
32kg PR x 1/1

7x:
32kg 2H SW x 10

rolling
hanging from the bar

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 - Solid training session.  Took some video of the 32kg presses, I think I can make some technique improvements to make these even better. Left hand could provide some tension when pressing with the right hand.  Need a cleaner rack, less movement, no wasted movement.  With that said the bell was moving very fast from the rack to lockout, which is good.  Haven't pressed 1 arm in a long time so a fine start.

Saturday, July 7, 2018

7/7/18 Saturday July 7, 2018 (bodyweight, 20kg BU work, 32kg jerks)

1:30pm - walking the dog around Greenlake  - 60 minutes

2:30pm- Training session - body weight, 20kg BU work, 32kg jerks

Rolling
Crawling

3x:
Ring Pull-up x 1, x 2, x3 (add a rep each set)
Push-ups x 5
Standing cross crawls x 5/5

20kg OH hold x 1/1
20kg BU CL + 25 yards walking x 1/1
20kg BU PR x 2/2
20kg BU FSQ x 3/3
20kg 1H SW x 5/5
20kg H2H SW x 10/10

32kg loaded CL x 1/1
32kg push press + OH hold x 1/1

3x:
32kg 2H SW x 5
32kg jerk x 3/3 (pull down (reverse negative) into rack each rep)

20kg SN x 10/10

rolling
hanging from the pull-up rings

Indian clubs x 5 minutes

3:15pm - Complete

Notes - Writing this on Saturday night.  Totally different type of day today.  Leah is in Tahoe for a bachelorette party, and I dropped the kids off at 1pm so they could go back to the lake. So had the entire afternoon (and rest of weekend) to myself.  Not sure when the last time this happened, it feels like 6 months or a year or more, I am not even sure.  I took the dog to Greenlake, did a nice long walk for a warm-up, and then jumped into training with the two bells I brought with me, a 20kg and a 32kg.  I had it in my mind to do just a few Jerks today with the 32kg.  I have not done any jerks in a long, long, long time. Honestly I can't remember doing any jerks in the new house and we moved in last June.  So it's been at least a year.  It was such an unusual day in general I felt like what the hell let's improvise and just do something different.  I have been really, really loving the ballistics and power focus lately, snatching heavy for low reps, but also we've done some push pressing the last few months, a strength/ballistic/power move.  So I had confidence going into this that it would feel fine, but I would also keep the reps and sets very low.  So in the end just 3 sets of 3/3 each set. I elected to pull the bell down from OH with a reverse negative, to help keep my abs and glutes tight, as a soft drop into the rack with either push presses or jerks has not necessarily been great for me in the past as I have a tendency to let me abs and glutes lose way too much tension. I know that clean and jerks are awesome but I decided to keep it simple, and just do jerks.  All in all it was a really fun day, and honestly this type of a day is what training is all about.  Beautiful day, get outside, breath the air, lift some heavy weight, feel the pump in your veins and the power of being alive and using your body.