Monday, August 29, 2016

8/29/16 Monday August 29, 2016 (TGUs, pressing ladders, 2H SW)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 minutes (some extra work needed)

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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:15am- Training session - TGUs, pressing ladders, 2H SW

24kg TGU, 1/1
28kg TGU, 1/1
32kg TGU, 1/1

3x:
24kg PR, 3/3
28kg PR, 2/2
32kg PR, 1/1

32kg 2H SW, 10, x 10

8:00am - Complete

Notes - Solid day back to ramping up training a bit.  First time getting into heavier loads above a 24kg and first time pressing at all since SFGII back in the first week of August.  Everything felt good during the session. Writing this later in the day, noticing a few hot spots, lower left back same spot a bit tender, and right elbow a bit tight.  Just going to take this slow, not overdo anything, and focus on the mobility work and other prehab / rehab movements a lot on off days and when preparing to train.

8/27/16 Saturday August 25, 2016 (body weight circuit)

In Bozeman MT for a wedding

9:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

10:00am- Training session - Body weight circuit

5x:
Push-ups, 5
Crawling
Indian Clubs, 5 mins

10:30am - Complete

Notes - Did a bit of training on Saturday morning while in Montana for a wedding.  Felt really good. Things continuing to improve.  Going to start ramping up next week.

Saturday, August 27, 2016

8/25/16 Thursday August 25, 2016 (KB circuit)

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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:00am- Training session - KB circuit

16kg TGU, 1/1
20kg TGU, 1/1
24kg TGU, 1/1

5x:
32kg HSP, 1, x 5
32kg 2H SW, 10
24kg 1H SW 5, CL 5, switch hands

7:30am - Complete

Notes - Good training session, body is feeling good.  Time to take the training wheels back off slowly here and start ramping it up.

Wednesday, August 24, 2016

8/24/16 Wednesday August 24, 2016 (KB circuit)

7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:00am- Training session - KB circuit

4x:
20kg TGU, 1/1
32kg HSP, 1, x 5
24kg GSq, 5
DB 24kg kick stand DL, 3

8:30am - Complete

Notes - Another solid day.  Noticed that the insertion point for my hamstrings into the glutes was a little tight during the day, just need to continue to be vigilant amount the hamstring stretches, abductors, etc.  Can't do too much of that work, I think this is just an issue of mine.  Some of this is a lack of sleep the last couple of nights.  Went to bed at 130am due to work, as I am taking off tomorrow and Friday to go to Bozeman MT for a wedding.  Lot going on.  With that said, I think I am coming out of the woods now and we can step up the training regime as appropriate next week.

8/23/16 Tuesday August 23, 2016 (KB circuit)

8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:30am- Training session - KB circuit

16kg TGU, 1/1
20kg TGU, 1/1
24kg TGU, 1/1

5x:
32kg HSP, 1, x 5
32kg 2H SW, 10
24kg 1H SW 5, CL 5, switch hands

10:00am - Complete

Notes - Another very solid day,  Things are coming together strongly.  Continuing to feel better all around.  Very pleased.  

Monday, August 22, 2016

8/22/16 Monday August 22, 2016 (KB circuit)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - KB circuit

4x:
20kg TGU, 1/1
32kg HSP, 1, x 5
24kg GSq, 5
DB 24kg kick stand DL, 3

8:00am - Complete

Notes - Excellent training day.  Really felt good, so much left in the tank.  Things are really coming around.

Saturday, August 20, 2016

8/20/16 Saturday August 20, 2016 (24kg 1H SW, CL)

5:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

5:30pm - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

5:45pm- Training session - 24kg 1H SW, CL

24kg TGU, 1/1
24kg GSq, 5

5x:
24kg 1H SW 5, CL 5, set down, switch hands

6:15pm - Complete

Notes - Enjoyed this today.  Was in very hot weather yesterday afternoon, and worked in my yard for several hours before this training session to get everything cleaned up.  I played in a series of kickball games yesterday and I knew my hips and hamstrings would probably be very very tight after the games, and they were / are.  Did a ton of running the bases etc. and honestly I surprised myself a bit with how fast I was moving, with a lot of athleticism.  Felt great.  I am certain I have dropped some weight too from even taking the SFG II two weeks ago, at least several pounds, enough to really notice.  Even though I am sore today there are some good things to note here.  I am working hard on mobility work and just loosening up those hips and hamstrings.  The swings and the cleans felt good today and getting some hinging I think helps.

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