Thursday, February 23, 2017

2/22/17 Wednesday February 22, 2017 (36kg PR - PR, 32kg 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 PR - PR, 32kg 2H SW

3x:
24kg TGU + windmill, 1/1
20kg BU FSQ, 2/2
DB 16kgs batwings, 3

32kg PR, 1/1
32kg PR, 2/2

36kg PR, 3/3, x 4 (PR) rest in between each set

8 minutes:
32kg 2H SW x 10

Got 100 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

7:45am - Complete

10:00 - 11:00am - Bodywork

Notes - Wow, great day.  Felt so much better and easier frankly than Monday, even with one more set, for another PR pressing the 36kg for triples - 4 sets.  Really delighted.  Last night I did some exercises from the Pain Free book, supine groin stretch, to try and work out some tightness in my R lat, which I felt was affecting my shoulder, elbow etc. on the R side.  That was helpful.  Felt energized for this session today and really pleased with the outcome.  I also got an hour of bodywork today which I think will help with recovery.  I need more soft tissue work for sure as I am setting personal bests on the press with regularity here, but have to make sure I am staying as healthy as possible while doing so.

2/21/17 Tuesday February 21, 2017 (24kg TGU, kickstand DL)

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 + Crooked Arm bar with 3 presses and rotations

9:30am- Training session - 24kg TGU, SLDL

24kg TGU to kneeling, 1/1
24kg SLDL, 3/3

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

9:45am - Complete

Notes - Writing this on Wed evening late.  Tuesday was a struggle, didn't feel all that great.  Trying to work through some kinks.

Tuesday, February 21, 2017

2/20/17 Monday February 20, 2017 (36kg PR - PR, 28kg 2H SW)

Back from Palm Springs

3:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

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

3:45pm- Training session - 36kg PR - PR, 28kg 2H SW

3x:
16kg TGU + press at lunge and overhead, 1/1
32kg GSq, 5
DB 12kgs batwings, 5

28kg PR, 1/1
32kg PR, 1/1
32kg PR, 2/2

36kg PR, 3/3, x 3 rest in between each set (PR)

10 minutes:
28kg 2H SW x 15

Got 150 total swings (10 sets)

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

4:30pm - Complete

Notes - Back from Palm Springs, this was a bit more challenging than I anticipated.  Did a lot of relaxing over the weekend, thought I would be able to hit this hard, but perhaps the traveling and flying and more traveling this morning threw me off. It was 6 hours from leaving the house in Palm Springs until getting back to my house in Seattle, so I should have considered that some more.  In any event, this was a PR to get triples of the military press with the 36kg.  I have never done a triple with this weight, so that's awesome.  Been noticing that my right forearm and elbow were a little stiff/tight after my heavy day last Thursday, fine all weekend, a bit of the same today after the training session.  I think my lats are tight and I need some soft tissue work to balance some things out.

Sunday, February 19, 2017

2/18/17 Saturday February 18, 2017 (a little training in Palm Springs)

Went to the Thunderbird Country Club in Palm Springs and messed around

11:15am - Start

This gym had some plastic kettlebells in weights from 8 pounds to 25 pounds (yeah, not kilos, haha) so I just messed around for a bit with the 25 pound bell, and then the 25 and 20 pound bells for stacking.

25lb bell
Arm bars, get-ups, presses
1H SW, cleans, presses, squats, snatches

Tried to clean a 60 lb dumbbell, odd motion, hard to balance the DB, so different than a KB

Dead lift a 75lb DB 5L, 5R

Stacking a 25 and 20 lb KB, loaded cleans, overhead walks

11:45am - Complete

Notes - Fun stuff, just enough to get a little bit of work in, felt pretty good.

Thursday, February 16, 2017

2/16/17 Thursday February 16, 2017 (36kg C&P - PR, 36kg 2H SW)

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

Break

11:00am - 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

11:15am- Training session - 36kg C&P, 36kg 2H SW

3x:
20kg TGU + presses at lunge, OH, 1/1
48kg DL, 5
DB 12kgs batwings, 5

32kg C&P, 1/1, 2/2

36kg C&P, 3/3, x 5 (PR) rest in between each set

6 minutes:
36kg 2H SW x 10

Got 70 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

11:55am - Complete

Notes - Wow, this was tough, and I knew it was going to be. One less day to recover from heavy training as I am flying tonight with Leah to Palm Springs for 4 days of rest and relaxation, so had to move the standard Friday training up a day.  That is challenging when you are working with heavy weights and setting PRs at what seems like every training session.  Some rest is absolutely needed and is much appreciated.  With that said 5 sets of triples for C&P with a 36kg, are you serious?  This is great.  Lots of R&R now though, comes at the exact right time and then I can work on getting through triples on military presses with the 36kg next week to close the cycle.

Wednesday, February 15, 2017

2/15/17 Wednesday February 15, 2017 (36kg C&P - PR, 32kg 2H SW)

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

8:00am- Training session - 36kg C&P - PR, 32kg 2H SW

3x:
24kg TGU + windmill, 1/1
20kg BU FSQ, 2/2
DB 16kgs batwings, 3

32kg C&P, 1/1
32kg C&P, 2/2

36kg C&P, 3/3, x 4 (PR) rest in between each set

8 minutes:
32kg 2H SW x 10

Got 100 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

8:50am - Complete

Notes - Well that's another PR with the 36kg for C&P, triples for 4 sets.  Great stuff.  My only potential concern is that I am traveling late Thursday pm to Palm Springs for the long weekend, so I will have to move up my Friday training day to Thursday.  Two days in a row could be a lot.  Going to take extremely long rest breaks, and also I am not going to train in the early am, try to get a little more rested and be as fresh as possible for this.

2/14/17 Tuesday February 9, 2017 (24kg TGU, kickstand DL)

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 + Crooked Arm bar with 3 presses and rotations

Break

8:30am- Training session - 24kg TGU, SLDL

24kg TGU to kneeling, 1/1
24kg SLDL, 3/3

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, feeling good.

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