Got down to the lake late pm. about 7:45pm, and banged out a very quick but effective training session. Sprints, pistols, pullups, pushups. I decided to drop back the reps on the pullups this week because I snatched very hard on Friday, 15 minutes, and had a couple of dodgy reps on the L which pulled on my forearm and elbow a bit. Have been focused on recovery this weekend, doing some extra lacrosse ball work to release tension, some extra ice and heat as well. Body is responding very well and there is no reason to really push anything today. The snatch work was good for me, every once in awhile the body needs to be challenged and it is just a process of getting stronger.
I hit a pistol on each leg for 5 rounds, after each sprint. For the last 3 rounds, I did doubles, up from 2 rounds last week. Honestly I wasn't real happy with the pistols this week, they didn't feel all that strong. I am going back to singles, and I am going to stretch out my hips before hand instead of starting somewhat cold. I also need to figure out a decent drill to mobilize my ankles before getting started as well.
5 rounds of pull-ups and push-ups after rounds of sprint/pistols. Pull ups were 5,4,3,3,2 - Fighter pull up style. Using rings. Total of 17, down from 24 pull ups last week. These were extremely easy, every single set. Frankly that is exactly what I was going for, I wanted these to feel easy. I will bump back up to 24 next week assuming everything feels alright.
Push-ups were 2,3,3,4,5 - opposite rep scheme of the pull-ups. I added 2-3 Lizard Push-ups at the end of each regular push-up set. Like that move for sure.
All in all good day. Decent night's sleep and then its double 24kg press day tomorrow:)
Sunday, August 31, 2014
Friday, August 29, 2014
8/29/14 Friday August 29, 2014 (20kgTGU/40kgHSP, 24kg SN)
8:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 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)
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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
8:45am - Training session - 20kg TGU / 40kg Hike Swing Park, 24kg SN
3x:
20kg TGU, 1/1
40kg HSP, 5 singles
24kg SN, 5/5, on the minute for 15 minutes (up from 10 mins last week)
150 reps (up from 100 last week)
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
8:45am - Training session - 20kg TGU / 40kg Hike Swing Park, 24kg SN
3x:
20kg TGU, 1/1
40kg HSP, 5 singles
24kg SN, 5/5, on the minute for 15 minutes (up from 10 mins last week)
150 reps (up from 100 last week)
9:15am - Complete
Notes - Very good training session. Feeling very mobile these days, and very strong, gaining in strength. Good things are happening. I had not snatched for that long or that many reps in a long, long time. Would have to check my training logs but I came pretty close to a PR in reps for the 24kg today. I think the most I may have had in the past was 160 or 170 in an individual training session. The last couple of sets, the last 3 sets, were tough. Very, very tough on the hands. Calluses were getting pulled, and the bell was getting sweaty. I had a couple of reps on the L I really did not like. So I really chalked up and even chalked the bell directly, which I usually don't do. That was the ticket, as some of the issue abated and I was able to finish with good technique and solid power. The snatch really does wonders for me in terms of body comp - consistent snatching and I notice changes in definition in my pecs, abs, traps. I really love the athleticism of the movement. I don't seem to have the greatest conditioning and I can obviously continue to improve the technique to make it easier and more efficient, but I do feel like I am snatching very powerfully. I like the 5/5 sets because it's enough to be tough, but I don't lose focus on form "just trying to get the reps" like I do in timed sets with higher reps (7/7, up to 10/10 for the 5 minute test etc.). It's not what is needed right now in the training protocol, but at some point I will enjoy snatching heavy for low reps, the 28kg again, and would love to test the 32kg for ladders of 1, 2, 3, mixed with 1H SW. Something for after the SFG in November. For now it's all about the 24kg and just owning that bitch.
Notes - Very good training session. Feeling very mobile these days, and very strong, gaining in strength. Good things are happening. I had not snatched for that long or that many reps in a long, long time. Would have to check my training logs but I came pretty close to a PR in reps for the 24kg today. I think the most I may have had in the past was 160 or 170 in an individual training session. The last couple of sets, the last 3 sets, were tough. Very, very tough on the hands. Calluses were getting pulled, and the bell was getting sweaty. I had a couple of reps on the L I really did not like. So I really chalked up and even chalked the bell directly, which I usually don't do. That was the ticket, as some of the issue abated and I was able to finish with good technique and solid power. The snatch really does wonders for me in terms of body comp - consistent snatching and I notice changes in definition in my pecs, abs, traps. I really love the athleticism of the movement. I don't seem to have the greatest conditioning and I can obviously continue to improve the technique to make it easier and more efficient, but I do feel like I am snatching very powerfully. I like the 5/5 sets because it's enough to be tough, but I don't lose focus on form "just trying to get the reps" like I do in timed sets with higher reps (7/7, up to 10/10 for the 5 minute test etc.). It's not what is needed right now in the training protocol, but at some point I will enjoy snatching heavy for low reps, the 28kg again, and would love to test the 32kg for ladders of 1, 2, 3, mixed with 1H SW. Something for after the SFG in November. For now it's all about the 24kg and just owning that bitch.
8/28/14 Thursday August 28, 2014 (24kg TGU, SL DLs)
6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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)
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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:00am - Training session - 24kg TGUs, SL DLs
24kg TGU, 2/2
24kg SL DL, 5/5
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:00am - Training session - 24kg TGUs, SL DLs
24kg TGU, 2/2
24kg SL DL, 5/5
7:15am - Complete
Notes - Quick, mainly a recovery session, mixed with a few 24kg TGUs and SL DLs. This was the first day of school for my two kids, first grade and kindergarten. Exciting times. Schedules to change, it's a good thing. Summer is basically over:(
Notes - Quick, mainly a recovery session, mixed with a few 24kg TGUs and SL DLs. This was the first day of school for my two kids, first grade and kindergarten. Exciting times. Schedules to change, it's a good thing. Summer is basically over:(
Wednesday, August 27, 2014
8/27/14 Wednesday August 27, 2014 (DB 24kgs FSQ, DB 24kgs SW)
7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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)
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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:45am - Training session - DB FSQ, DB SW 24kgs
2x:
24kg TGU, 1/1
24kg GSq, 5
24kg 2H SW, 20
Superset 5x:
DB 24kg FSQ, 5
DB 24kg SW, 5
25 reps DB FSQ, 25 reps DB SW
Up from 4x last week (20/20)
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:45am - Training session - DB FSQ, DB SW 24kgs
2x:
24kg TGU, 1/1
24kg GSq, 5
24kg 2H SW, 20
Superset 5x:
DB 24kg FSQ, 5
DB 24kg SW, 5
25 reps DB FSQ, 25 reps DB SW
Up from 4x last week (20/20)
8:15am - Complete
Notes - Good day other than sleeping a little bit longer than I wanted, which really compressed everything quite a bit. Body felt good though, didn't need much of a warm-up, had an option to do another round of TGU/GSq/SW and decided 2 rounds was fine. Got in 5 sets this week of DB 24kg FSQ and SW, very strong reps, felt great. Good cleans to the rack, staying very tight, pushing through the ground on the ascent out of the hole and strong lockout. The DB SW was a bit crisper and more powerful than last week, particularly on the last couple of sets, as I start to get the feeling for that movement again.
Notes - Good day other than sleeping a little bit longer than I wanted, which really compressed everything quite a bit. Body felt good though, didn't need much of a warm-up, had an option to do another round of TGU/GSq/SW and decided 2 rounds was fine. Got in 5 sets this week of DB 24kg FSQ and SW, very strong reps, felt great. Good cleans to the rack, staying very tight, pushing through the ground on the ascent out of the hole and strong lockout. The DB SW was a bit crisper and more powerful than last week, particularly on the last couple of sets, as I start to get the feeling for that movement again.
Tuesday, August 26, 2014
8/26/14 Tuesday August 26, 2014 (16kg TGU, SL DLs)
7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 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)
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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
8:15am - Training session - 16kg TGUs, SL DLs
16kg TGU, 3/3
16kg SL DL, 5/5
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
8:15am - Training session - 16kg TGUs, SL DLs
16kg TGU, 3/3
16kg SL DL, 5/5
8:30am - Complete
Notes - Good day, planned recovery, day off from work and planned to and did sleep in a bit. Feeling good after the double bell work yesterday, not too tight. Need another good night's sleep for double bell front squatting and swings tomorrow:)
Notes - Good day, planned recovery, day off from work and planned to and did sleep in a bit. Feeling good after the double bell work yesterday, not too tight. Need another good night's sleep for double bell front squatting and swings tomorrow:)
Monday, August 25, 2014
8/25/14 Monday August 25, 2014 (24kg DB PR, 28kg 1HSW)
6:50am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 35 minutes
7:25am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:40am - Training session - TGU, DB DL, DB PR, 1H SW
3x: (up from 2x last week)
20kg TGU, 1/1
32kg DB DL, 3, 3 sec pause at the top on each rep
24kg DB PR, 1, 2, 3 ladders, x 4 (24 reps total, up from 18 last week)
(kids interrupted in between the 2nd and 3rd set, did a few extra reps as I lost count, took some extra time with them)
28kg 1H SW, 6/6, x 5, (60 reps, up from 50 last week)
8:30am - Complete
Notes - Good day. Didn't sleep tremendously well but felt pretty good in the mobility warm up, and then once I got started felt very strong today. Did an additional warm up set from the last week, strong deadlifts, working on keeping big shoulders throughout the movement and particularly at the lockout. Good presses, felt great, better groove than last week. Focused on squeezing the glutes and the bells. Added a rep to the swing sets, that movement also felt very strong and improved from last week.
7:25am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:40am - Training session - TGU, DB DL, DB PR, 1H SW
3x: (up from 2x last week)
20kg TGU, 1/1
32kg DB DL, 3, 3 sec pause at the top on each rep
24kg DB PR, 1, 2, 3 ladders, x 4 (24 reps total, up from 18 last week)
(kids interrupted in between the 2nd and 3rd set, did a few extra reps as I lost count, took some extra time with them)
28kg 1H SW, 6/6, x 5, (60 reps, up from 50 last week)
8:30am - Complete
Notes - Good day. Didn't sleep tremendously well but felt pretty good in the mobility warm up, and then once I got started felt very strong today. Did an additional warm up set from the last week, strong deadlifts, working on keeping big shoulders throughout the movement and particularly at the lockout. Good presses, felt great, better groove than last week. Focused on squeezing the glutes and the bells. Added a rep to the swing sets, that movement also felt very strong and improved from last week.
Sunday, August 24, 2014
8/23/14 Saturday August 23, 2014 (sprints, pistols, pullups and pushups)
Writing this Sunday afternoon. Got down to the lake late pm yesterday, about 7:15pm, and banged out a very quick but effective training session. Sprints, pistols, pullups, pushups. More powerful sprints this week, and held them for about 3-5 seconds longer, about 25 seconds each. Nice.
I hit a pistol on each leg for 5 rounds, after each sprint. For the last 2 rounds, I did doubles, first time I have tried multiple reps. That was cool, it was an additional challenge to stay tight and get the 2nd reps. I liked that quite a bit. Just going to work on doing a set of doubles here and there for now.
5 rounds of pull-ups and push-ups after rounds of sprint/pistols. Pull ups were 6,6,5,4,3 - Fighter pull up style. Using rings. A total of 24 pull ups, up one from last week as planned. Honestly it was tough on the second set of 6, and the set of 5, not bad on the set of 4 and the 3. I was not using much time at all for rest periods, and I snatched the 24kg yesterday so was likely not 100% recovered. Was a good challenge though to try and maintain form and keep the pull-ups strict, and really pull hard with the lats, keeping the glutes tight.
Push-ups were 3,4,5,6,6 - opposite rep scheme of the pull-ups. Up one rep from last week as planned. Technique improving, felt strong. I did a couple sets of 3-5 Lizard Push-ups at the very end of the training session as well. Like those, they are a challenge, really feel those in various muscle groups, triceps, biceps, lats. Good move to practice.
I hit a pistol on each leg for 5 rounds, after each sprint. For the last 2 rounds, I did doubles, first time I have tried multiple reps. That was cool, it was an additional challenge to stay tight and get the 2nd reps. I liked that quite a bit. Just going to work on doing a set of doubles here and there for now.
5 rounds of pull-ups and push-ups after rounds of sprint/pistols. Pull ups were 6,6,5,4,3 - Fighter pull up style. Using rings. A total of 24 pull ups, up one from last week as planned. Honestly it was tough on the second set of 6, and the set of 5, not bad on the set of 4 and the 3. I was not using much time at all for rest periods, and I snatched the 24kg yesterday so was likely not 100% recovered. Was a good challenge though to try and maintain form and keep the pull-ups strict, and really pull hard with the lats, keeping the glutes tight.
Push-ups were 3,4,5,6,6 - opposite rep scheme of the pull-ups. Up one rep from last week as planned. Technique improving, felt strong. I did a couple sets of 3-5 Lizard Push-ups at the very end of the training session as well. Like those, they are a challenge, really feel those in various muscle groups, triceps, biceps, lats. Good move to practice.
Friday, August 22, 2014
8/22/14 Friday August 22, 2014 (20kgTGU/40kgHSP, 24kg SN)
6:20am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
6:50am - 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)
6:50am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:05am - Training session - 20kg TGU / 40kg Hike Swing Park, 24kg SN
3x:
20kg TGU, 1/1
40kg HSP, 5 singles
24kg SN, 5/5, on the minute for 10 minutes
100 reps
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:05am - Training session - 20kg TGU / 40kg Hike Swing Park, 24kg SN
3x:
20kg TGU, 1/1
40kg HSP, 5 singles
24kg SN, 5/5, on the minute for 10 minutes
100 reps
7:35am - Complete
Notes - Great training session today. Body felt good, relatively quick warm up though I got relatively little sleep last night. Solid on the HSP with the 40kg, best that has felt. Had no issues whatsoever with the snatching, was finishing each set of 10 in about 28 seconds, which is a solid pace for a 5 minute snatch test. I felt better getting into lockout, doing a better job of hinging, keeping the hinge, and letting that power the bell and I just steer it into place. Great stuff. Damn I love snatching the KB, it just feels so athletic, nothing like it.
Notes - Great training session today. Body felt good, relatively quick warm up though I got relatively little sleep last night. Solid on the HSP with the 40kg, best that has felt. Had no issues whatsoever with the snatching, was finishing each set of 10 in about 28 seconds, which is a solid pace for a 5 minute snatch test. I felt better getting into lockout, doing a better job of hinging, keeping the hinge, and letting that power the bell and I just steer it into place. Great stuff. Damn I love snatching the KB, it just feels so athletic, nothing like it.
Thursday, August 21, 2014
8/21/14 Thursday August 21, 2014 (16kg TGU, SL DLs, lizard push up practice)
6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), OS resets - 30 minutes
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)
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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:15am - Training session - 16kg TGUs, SL DLs, lizard push up practice
16kg TGU, 3/3
16kg SL DL, 5/5
Lizard push ups, couple of sets of 3-5 reps
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:15am - Training session - 16kg TGUs, SL DLs, lizard push up practice
16kg TGU, 3/3
16kg SL DL, 5/5
Lizard push ups, couple of sets of 3-5 reps
7:30am - Complete
Notes - Good day, body definitely feeling very good after just doing this mobility work, got some OS resets in which I have not been doing as much of. Got to crawl more. Also, back and R hip felt loosened up after doing the SL DLs and lizard push-ups, that was really cool. I forget how useful the SL DLs are for me and I need to make sure I am getting some in several times a week. Really loved the feeling of the lizard push-ups, going to keep it up with those for sure.
Notes - Good day, body definitely feeling very good after just doing this mobility work, got some OS resets in which I have not been doing as much of. Got to crawl more. Also, back and R hip felt loosened up after doing the SL DLs and lizard push-ups, that was really cool. I forget how useful the SL DLs are for me and I need to make sure I am getting some in several times a week. Really loved the feeling of the lizard push-ups, going to keep it up with those for sure.
8/20/14 Wednesday August 20, 2014 (DB 24kgs FSQ, DB 24kgs SW)
6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
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)
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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:15am - Training session - DB FSQ, DB SW 24kgs
2x:
24kg TGU, 1/1
24kg GSq, 5
24kg 1H SW, 20
Superset 4x:
DB 24kg FSQ, 5
DB 24kg SW, 5
20 reps DB FSQ, 20 reps DB SW
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:15am - Training session - DB FSQ, DB SW 24kgs
2x:
24kg TGU, 1/1
24kg GSq, 5
24kg 1H SW, 20
Superset 4x:
DB 24kg FSQ, 5
DB 24kg SW, 5
20 reps DB FSQ, 20 reps DB SW
7:45am - Complete
Notes - Good training day. Body felt good, pretty well rested. Did quite a bit of tissue work on Tuesday and Monday, paid off, felt good today. Workload honestly felt pretty easy, I felt like I had a whole lot left in the tank, which is just fine because DB 24kg work like this used to feel much more taxing. I felt like I was getting very deep in the squats, form felt spot on. DB SW was not quite as comfortable technique wise, but I have not done that movement in some time so I expect I will tune it up next week. All in all, very good day.
Notes - Good training day. Body felt good, pretty well rested. Did quite a bit of tissue work on Tuesday and Monday, paid off, felt good today. Workload honestly felt pretty easy, I felt like I had a whole lot left in the tank, which is just fine because DB 24kg work like this used to feel much more taxing. I felt like I was getting very deep in the squats, form felt spot on. DB SW was not quite as comfortable technique wise, but I have not done that movement in some time so I expect I will tune it up next week. All in all, very good day.
8/20/14 Tuesday August 19, 2014 (mobility, KB warm up, walk)
6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
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)
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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:45am - 30 minute walk at Greenlake
8:15am - done
Notes - Good day, worked quite a bit of tissue this morning, trying to get a few spots cleared up. Definitely am tighter in the R lower neck and trap, not terrible, this is a spot for me. I think it is the OH work, snatching, just have to keep going with arm bars and other things and keep that area loosen with good ROM. It's all good.
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:45am - 30 minute walk at Greenlake
8:15am - done
Notes - Good day, worked quite a bit of tissue this morning, trying to get a few spots cleared up. Definitely am tighter in the R lower neck and trap, not terrible, this is a spot for me. I think it is the OH work, snatching, just have to keep going with arm bars and other things and keep that area loosen with good ROM. It's all good.
Monday, August 18, 2014
8/18/14 Monday August 18, 2014 (24kg DB PR, 28kg 1HSW)
8:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes, extra time on foam roller and lacrosse ball
8:45am - 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)
8:45am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
9:00am - Training session - TGU, DB DL, DB PR, 1H SW
2x:
20kg TGU, 1/1
32kg DB DL, 3, 3 sec pause at the top on each rep
24kg DB PR, 1, 2, 3 ladders, x 3 (18 reps total)
28kg 1H SW, 5/5, x 5, (50 reps)
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
9:00am - Training session - TGU, DB DL, DB PR, 1H SW
2x:
20kg TGU, 1/1
32kg DB DL, 3, 3 sec pause at the top on each rep
24kg DB PR, 1, 2, 3 ladders, x 3 (18 reps total)
28kg 1H SW, 5/5, x 5, (50 reps)
9:30am - Complete
Notes - Oh you have to love breaking out the heavier iron. Awesome. As I looked down today after my warmup I was pretty pleased to see DB 32s, a 28, and DB 24s in the mix. Awesome. Slept in this morning, needed it, I have been busy lately and bouncing back and forth between Seattle and Portland this weekend left me pretty drained. Did feel pretty good in the morning, body is strong. I do need to get the R ankle tightness alleviated, it is lingering. Think it kicked in again from 6+ hrs of driving over the weekend. Did some various drills, toe pulls seem to help a lot. I am also a little tight in the R lower neck and trap, again, I think driving etc. has something to do with this. It's time to focus on chiro, get a massage done as well as preventative steps. Really though, feeling good and the training session reflected it. Very strong on the DLs, keeping the bells back between the legs, really rooting into the ground, wedging the feet, and the bells were just popping up into lockout. I really would benefit from proper deadlifting with a bar, but at least I can get this work in, and I do have DB 36s to work with as well, could even eventually mix in the 40, 44 and 48 for a real challenge. Strong DB PR today, the DL work helped in setting up the DB CL to the rack, again with the bells just popping off the ground. Good to work the DB PR again, it felt strong but there is room to go there to keep tension everywhere through every rep. Finished with 1H SW with the 28kg, felt pretty light, more or less like a 24kg. Was getting that thing deep into my hand and had a strong grip today. Good sign, very good sign.
Notes - Oh you have to love breaking out the heavier iron. Awesome. As I looked down today after my warmup I was pretty pleased to see DB 32s, a 28, and DB 24s in the mix. Awesome. Slept in this morning, needed it, I have been busy lately and bouncing back and forth between Seattle and Portland this weekend left me pretty drained. Did feel pretty good in the morning, body is strong. I do need to get the R ankle tightness alleviated, it is lingering. Think it kicked in again from 6+ hrs of driving over the weekend. Did some various drills, toe pulls seem to help a lot. I am also a little tight in the R lower neck and trap, again, I think driving etc. has something to do with this. It's time to focus on chiro, get a massage done as well as preventative steps. Really though, feeling good and the training session reflected it. Very strong on the DLs, keeping the bells back between the legs, really rooting into the ground, wedging the feet, and the bells were just popping up into lockout. I really would benefit from proper deadlifting with a bar, but at least I can get this work in, and I do have DB 36s to work with as well, could even eventually mix in the 40, 44 and 48 for a real challenge. Strong DB PR today, the DL work helped in setting up the DB CL to the rack, again with the bells just popping off the ground. Good to work the DB PR again, it felt strong but there is room to go there to keep tension everywhere through every rep. Finished with 1H SW with the 28kg, felt pretty light, more or less like a 24kg. Was getting that thing deep into my hand and had a strong grip today. Good sign, very good sign.
Sunday, August 17, 2014
8/16/14 Saturday August 16, 2014 (sprints, pistols, pullups and pushups)
Writing this late Sunday evening after returning from a quick 24 hr trip to Portland and back to hang out with my family. Saturday was my 37th birthday. I feel great, and excited about the year ahead. I started out my 37th by heading down to Greenlake on a beautiful morning, and got back in the swing of sprints, and pistols. It was a lot of fine. I ended up doing about 7 sprints, half the soccer field, probably about 15-20 second sprints. Since I had not sprinted for a couple of weeks, I decided not to try and accelerate too fast, just take strong strides and hit max speed a little later into the sprint. It went very well and felt good.
I hit a pistol on each leg for 5 rounds, after each sprint. Those went well. Working on keeping my leg straight out, and trying very hard to keep tight all the way into the hole, which is challenging. I got some good reps in and I was pleasantly surprised really with the R leg because that ankle has been tight for a week after playing 3 games of kickball. Finally starting to loosen up though.
5 rounds of pull-ups and push-ups after rounds of sprint/pistols. Pull ups were 6,5,5,4,3 - Fighter pull up style. Using rings. A total of 23 pull ups, up one from last week as planned. Very strong. Really, really pleased with the pull-up work, really loving this.
Push-ups were 3,4,5,5,6 - opposite rep scheme of the pull-ups. Up one rep from last week as planned. Worked on technique, really trying to incorporate some of the suggestions from Kevin from our training session on Friday. At the top of each push really try to lock out the elbows and focus on pushing the area below my neck up and then on the descent, pulling myself to the ground and staying tight without winging my scaps. Going to practice some lizard push-ups as part of training, should be fun.
I hit a pistol on each leg for 5 rounds, after each sprint. Those went well. Working on keeping my leg straight out, and trying very hard to keep tight all the way into the hole, which is challenging. I got some good reps in and I was pleasantly surprised really with the R leg because that ankle has been tight for a week after playing 3 games of kickball. Finally starting to loosen up though.
5 rounds of pull-ups and push-ups after rounds of sprint/pistols. Pull ups were 6,5,5,4,3 - Fighter pull up style. Using rings. A total of 23 pull ups, up one from last week as planned. Very strong. Really, really pleased with the pull-up work, really loving this.
Push-ups were 3,4,5,5,6 - opposite rep scheme of the pull-ups. Up one rep from last week as planned. Worked on technique, really trying to incorporate some of the suggestions from Kevin from our training session on Friday. At the top of each push really try to lock out the elbows and focus on pushing the area below my neck up and then on the descent, pulling myself to the ground and staying tight without winging my scaps. Going to practice some lizard push-ups as part of training, should be fun.
Friday, August 15, 2014
8/15/14 Friday August 15, 2014 (training with Kevin)
5:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes
6:00am - Training with Kevin
6:00am - Training with Kevin
7:15am -Finish
Notes - Good training day with Kevin. Worked on some mobility, various push-up drills which I liked, some things to get me ready for 1-arm push-ups. Shoulder touches, lizard push ups, etc. Did some TGUs with the 20kg and 24kg, elbow lock is much improved. Practiced some dead lifting, going to use some heavy bells to practice DLs in the next cycle. It should help the press foundation (tight glutes, spread the floor with the feet, etc.). Did a bunch of practice with DB PR - 20kg and 24kg, sets of 2, 3, 5. Practicing the clean to get right into a press position without having to move the bells around. Focus on pressing forearms into the bells and pushing through the sticking point. Did various SW, 2H with the 24kg, and then did some DB SW with 24kgs. We are turning our attention to a strength cycle now, I am excited, going to be doing some doubles work and a big snatch day each week. Let's get ready for November Vancouver BC SFG cert.
8/14/14 Thursday August 14, 2014 (20kgTGU/40kgHSP, 24kg SN)
6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
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)
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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:15am - Training session - 20kg TGU / 40kg Hike Swing Park, 24kg SN
3x:
20kg TGU, 1/1
40kg HSP, 5 singles
24kg SN, 5/5, x 8 sets
80 24kg SN reps
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:15am - Training session - 20kg TGU / 40kg Hike Swing Park, 24kg SN
3x:
20kg TGU, 1/1
40kg HSP, 5 singles
24kg SN, 5/5, x 8 sets
80 24kg SN reps
7:45am - Complete
Notes - Solid, very solid start back into snatching the 24kg. Checked my training logs - last time I was snatching either the 24kg or 28kg was the last week of May. Damn. That is when I ran into health issues etc. and have been working on getting my mind and body right ever since. It felt great, just great to snatch that bastard. Stronger than ever. Better lockout. Bell closer to the body. Yes, I was only doing sets of 5/5 and trying to get 100 24kg SN in 5 minutes right now would probably be ugly. The conditioning is not there right now most likely. But - I have been working on building a bigger base of strength, quality movement, and mobility. Just really pleased with this progress. My warm ups are shorter, I have less tension in various parts of the body, and am feeling ready to keep building up the base on session at a time. I am trying to be smarter as well. I went into this thinking "get 10 sets" but after 6 I thought 8 would be fine, and it was, and I set the bell down and called it a day before technique or power started to slip. Quality reps - CNS and muscle memory - that's key. Looking forward to training with Kevin tomorrow.
Notes - Solid, very solid start back into snatching the 24kg. Checked my training logs - last time I was snatching either the 24kg or 28kg was the last week of May. Damn. That is when I ran into health issues etc. and have been working on getting my mind and body right ever since. It felt great, just great to snatch that bastard. Stronger than ever. Better lockout. Bell closer to the body. Yes, I was only doing sets of 5/5 and trying to get 100 24kg SN in 5 minutes right now would probably be ugly. The conditioning is not there right now most likely. But - I have been working on building a bigger base of strength, quality movement, and mobility. Just really pleased with this progress. My warm ups are shorter, I have less tension in various parts of the body, and am feeling ready to keep building up the base on session at a time. I am trying to be smarter as well. I went into this thinking "get 10 sets" but after 6 I thought 8 would be fine, and it was, and I set the bell down and called it a day before technique or power started to slip. Quality reps - CNS and muscle memory - that's key. Looking forward to training with Kevin tomorrow.
Wednesday, August 13, 2014
8/13/14 Wednesday August 13, 2014 (FMS, warmup, walk)
7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
8:00am - 8:30am - walk at Greenlake (about 1 1/2 miles)
Notes - Body feeling quite good. Did some extra stretches last night to focus on the R leg, ankle as well to try and clear up the remainder of the tightness on that side from kickball last Friday. Just about go there and was feeling pretty limbered up after coffee and a walk. This was a good recovery day. I have a heavy mind these days, just doing some personal reflection on some things.
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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
8:00am - 8:30am - walk at Greenlake (about 1 1/2 miles)
Notes - Body feeling quite good. Did some extra stretches last night to focus on the R leg, ankle as well to try and clear up the remainder of the tightness on that side from kickball last Friday. Just about go there and was feeling pretty limbered up after coffee and a walk. This was a good recovery day. I have a heavy mind these days, just doing some personal reflection on some things.
Tuesday, August 12, 2014
8/12/14 Tuesday August 12, 2014 (TGU/BU SQ/RR, GSq/2H SW 10 mins)
8:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes, some extra time on the foam roll and lacrosse ball
9:00am - 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)
9:00am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
9:15am - Training session - TGU ladders, BU SQ, RR on box, GSq / 2H SW 10 minutes
2x:
24kg, TGU, 1/1
20kg BU SQ, 1/1
20kg RR on box, 8/8
GSq / 2H SW 10 minutes:
24kg GSq, 5
24kg 2H SW, 20
Got 6 rounds of this in. Same as last week.
30 reps GSq, 120 reps 2H SW
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
9:15am - Training session - TGU ladders, BU SQ, RR on box, GSq / 2H SW 10 minutes
2x:
24kg, TGU, 1/1
20kg BU SQ, 1/1
20kg RR on box, 8/8
GSq / 2H SW 10 minutes:
24kg GSq, 5
24kg 2H SW, 20
Got 6 rounds of this in. Same as last week.
30 reps GSq, 120 reps 2H SW
9:45am - Complete
Notes - Not too much to say. Slept in again today, obviously my body is telling me something, trying to recoup from the last week or so. I probably should be good to go after today. Felt good, still a little tight in the R hip and leg, but it's alleviating. Noticed a bit of tightness as well in the L pec and overhead position, I have been working on stretching it, using the foam roll, etc. and that is definitely helping and it is responding. I suspect it is related to the R side tightness, opposite limb compensation. I could use a good chiro adjustment or two and a massage, need to schedule some appts. All in all though feeling pretty good. Didn't really improve the density this week on the 10 minute AMRAP GSq and 2H SW, but all the movements felt pretty good, no real issues. I don't love 20 rep SW sets but that is fine. Looking forward to a recovery day tomorrow, going to try and get up and take a nice meditative walk around Greenlake. I have some things on my mind I can just feel it, and I need to take some time to myself tomorrow to get my head right.
Notes - Not too much to say. Slept in again today, obviously my body is telling me something, trying to recoup from the last week or so. I probably should be good to go after today. Felt good, still a little tight in the R hip and leg, but it's alleviating. Noticed a bit of tightness as well in the L pec and overhead position, I have been working on stretching it, using the foam roll, etc. and that is definitely helping and it is responding. I suspect it is related to the R side tightness, opposite limb compensation. I could use a good chiro adjustment or two and a massage, need to schedule some appts. All in all though feeling pretty good. Didn't really improve the density this week on the 10 minute AMRAP GSq and 2H SW, but all the movements felt pretty good, no real issues. I don't love 20 rep SW sets but that is fine. Looking forward to a recovery day tomorrow, going to try and get up and take a nice meditative walk around Greenlake. I have some things on my mind I can just feel it, and I need to take some time to myself tomorrow to get my head right.
Monday, August 11, 2014
8/11/14 Monday August 11, 2014 (TGU/BUP/SLDL/PR/1HSW)
9:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes
9:45am - 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)
9:45am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
10:00am - Training session - TGU ladders, BU PR, SL DLs, PR practice, 1H SW
2x:
20kg TGU, 1/1
20kg BU PR, 1/1
24kg SL DL, 5/5
16kg TK PR, 5/5
20kg PR, 5/5, x 2
24kg PR, 3/3, x 3
24kg 1H SW, 10/10, 5 mins on the minute (100 reps)
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
10:00am - Training session - TGU ladders, BU PR, SL DLs, PR practice, 1H SW
2x:
20kg TGU, 1/1
20kg BU PR, 1/1
24kg SL DL, 5/5
16kg TK PR, 5/5
20kg PR, 5/5, x 2
24kg PR, 3/3, x 3
24kg 1H SW, 10/10, 5 mins on the minute (100 reps)
10:30am - Complete
Notes - All around, good day. Slept in significantly - had to - had been burning the midnight oil for like 4-5 days with various work events, etc. etc. Felt good to get caught up. Right leg still pretty tight and sore from 3 games of "intense" kickball on Friday, but that's ok. Didn't seem to have too much spill over from late night training of pull-ups and push-ups Sunday evening. Actually felt very strong today in all movements, and was particularly pleased with the 24kg presses which definitely went up stronger and easier than last week - good sign. Getting a solid groove there which is excellent, it will be good to continue this path and really improve that 1arm press with a look to a distant future of getting a 1/2 bodyweight press (44kg for me, which seems ridiculous but with some training I do believe I can get there as many others have before me). 1H SW with the 24kg getting very tight and strong. Good stuff.
Notes - All around, good day. Slept in significantly - had to - had been burning the midnight oil for like 4-5 days with various work events, etc. etc. Felt good to get caught up. Right leg still pretty tight and sore from 3 games of "intense" kickball on Friday, but that's ok. Didn't seem to have too much spill over from late night training of pull-ups and push-ups Sunday evening. Actually felt very strong today in all movements, and was particularly pleased with the 24kg presses which definitely went up stronger and easier than last week - good sign. Getting a solid groove there which is excellent, it will be good to continue this path and really improve that 1arm press with a look to a distant future of getting a 1/2 bodyweight press (44kg for me, which seems ridiculous but with some training I do believe I can get there as many others have before me). 1H SW with the 24kg getting very tight and strong. Good stuff.
Sunday, August 10, 2014
8/10/14 Sunday August 10, 2014 (pullups and pushups, light jogs)
Extremely busy weekend, did not get down to Greenlake until almost sunset late Sunday evening. Fun weekend with my kids. Played in a work kickball game on Friday, actually 3 games back to back, and can still feel about every muscle in my right leg (kicking leg):) Plus I was the pitcher for all the games so was bouncing around and on my feet a lot. The dogs were barking, so to speak, and I knew waking up Saturday morning there would be no sprinting this weekend. In fact no sprinting, no pistols, no SL DLs. I need to recover and wasn't even close Sunday night. However I did feel that moving around a bit would be good and had some confidence that doing a few pull-ups and push-ups would be fine, with some intermittent light jobs between the track and the pull-up station just to move around. So that is what I did. Pull-ups, followed by push-ups, then light jogs. Probably 2-3 minutes between each round of pull-ups and push-ups
Pull ups were 6,5,4,4,3 - Fighter pull up style. Using rings. A total of 22 pull ups, up one from last week as planned.
Push-ups were 3,4,4,5,6 - opposite rep scheme of the pull-ups. Up one rep from last week as planned.
Pull-ups, ok, not bad, first set of 6 was challenging at the end. No reps were too hard after that set. Part of that was I was not too warmed up, and frankly, I am down on sleep right now, need to make up some ground here the next few days. Push-ups interestingly enough were unusually strong. I really felt locked in with tight legs, glutes, etc. and and it was making the push-ups quite easy. I am looking to try and discuss one-arm push-ups with Kevin. I believe it is time.
Pull ups were 6,5,4,4,3 - Fighter pull up style. Using rings. A total of 22 pull ups, up one from last week as planned.
Push-ups were 3,4,4,5,6 - opposite rep scheme of the pull-ups. Up one rep from last week as planned.
Pull-ups, ok, not bad, first set of 6 was challenging at the end. No reps were too hard after that set. Part of that was I was not too warmed up, and frankly, I am down on sleep right now, need to make up some ground here the next few days. Push-ups interestingly enough were unusually strong. I really felt locked in with tight legs, glutes, etc. and and it was making the push-ups quite easy. I am looking to try and discuss one-arm push-ups with Kevin. I believe it is time.
8/8/14 Friday August 8, 2014 (TGU, DB 24kgs CL/FSQ)
7:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
8:15am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
8:30am - Break for work
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
10:30am - Training session - TGUs / DB 24kgs CL / FSQ
20kg TGU, 1/1
24kg TGU, 1/1, x 2
15 minutes of
DB 24kgs CL 3, SQ 3
Got in 12 rounds in 15 minutes. 36 DB 24kgs CL, 36 DB SQ
11:00am - Complete
Notes - Solid day. Was out late the previous night but had the ability to sleep in a bit as I had worked a lot during the week, and didn't have to get much work done today, big work event in the afternoon so an easy day all around. Was tired when I woke up but did some mobility work, then worked for a couple of quick hours, and than finished the mobility work and jumped into the training for the day. TGUs are feeling really solid, very strong rolls to the elbow, keeping that elbow straight, good overhead position. I am pleased. Hit a complex of DB CL and DB SQ, felt really strong, got a good solid 12 rounds in with the DB 24kgs in 15 minutes, which I felt was pretty good. Strong cleans into the rack, keeping the elbows soft, no wasted movement, bells close to the body, clean to the waist so as to not overclean. Strong squats, getting very very deep today in the squat which was good to see.
8:15am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
8:30am - Break for work
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
10:30am - Training session - TGUs / DB 24kgs CL / FSQ
20kg TGU, 1/1
24kg TGU, 1/1, x 2
15 minutes of
DB 24kgs CL 3, SQ 3
Got in 12 rounds in 15 minutes. 36 DB 24kgs CL, 36 DB SQ
11:00am - Complete
Notes - Solid day. Was out late the previous night but had the ability to sleep in a bit as I had worked a lot during the week, and didn't have to get much work done today, big work event in the afternoon so an easy day all around. Was tired when I woke up but did some mobility work, then worked for a couple of quick hours, and than finished the mobility work and jumped into the training for the day. TGUs are feeling really solid, very strong rolls to the elbow, keeping that elbow straight, good overhead position. I am pleased. Hit a complex of DB CL and DB SQ, felt really strong, got a good solid 12 rounds in with the DB 24kgs in 15 minutes, which I felt was pretty good. Strong cleans into the rack, keeping the elbows soft, no wasted movement, bells close to the body, clean to the waist so as to not overclean. Strong squats, getting very very deep today in the squat which was good to see.
Thursday, August 7, 2014
8/7/14 Thursday August 7, 2014 (20kgTGU/40kgHSP, 20kg SW/SN)
6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes with kids waking up
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)
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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:30am - Training session - 20kg TGU / 40kg Hike Swing Park, 20kg SW / SN
3x:
20kg TGU, 1/1
40kg HSP, 5 singles
20kg SW / SN ladder
5 SW, 5 SN (each arm)
4 SW, 6 SN
3 SW, 7 SN
2 SW, 8 SN
1 SW, 9 SN
10 SN
45 SW, 45 SN each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:30am - Training session - 20kg TGU / 40kg Hike Swing Park, 20kg SW / SN
3x:
20kg TGU, 1/1
40kg HSP, 5 singles
20kg SW / SN ladder
5 SW, 5 SN (each arm)
4 SW, 6 SN
3 SW, 7 SN
2 SW, 8 SN
1 SW, 9 SN
10 SN
45 SW, 45 SN each arm
7:55am - Complete
Notes - This was easy, damn easy actually. That is a bit odd but I have to take this as a great sign that things are working and I am ready to keep the progress going. Great reps on the SN with the R hand. Really keeping the bell very tight, pulling back with the trap, popping that straight up the body into lockout. Very, very nice. Nearly as good on the L, but that is my "strong" (as opposed to "stronger") side and it is a little more challenging for me to get the same smooth groove and power. Mainly I notice I am not as solid in the hike on the L side, I think I am very powerful on the R and it really helps get my hips into the movement and makes it that much easier. I could continue to work heavy 1H SW hard and pay particular attention to getting a deep hip hinge with the bell in the L hand, I know that would help the SN. All in all this is great. Swinging the 40kg for H/S/P - a bitch. Good stuff.
Notes - This was easy, damn easy actually. That is a bit odd but I have to take this as a great sign that things are working and I am ready to keep the progress going. Great reps on the SN with the R hand. Really keeping the bell very tight, pulling back with the trap, popping that straight up the body into lockout. Very, very nice. Nearly as good on the L, but that is my "strong" (as opposed to "stronger") side and it is a little more challenging for me to get the same smooth groove and power. Mainly I notice I am not as solid in the hike on the L side, I think I am very powerful on the R and it really helps get my hips into the movement and makes it that much easier. I could continue to work heavy 1H SW hard and pay particular attention to getting a deep hip hinge with the bell in the L hand, I know that would help the SN. All in all this is great. Swinging the 40kg for H/S/P - a bitch. Good stuff.
Wednesday, August 6, 2014
8/6/14 Wednesday August 6, 2014 (FMS, warmup)
7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes including kids waking up
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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
Notes - Felt good today, really just a rest day. Did do arm bars with presses with a 16kg, I am going to do these with this weight now, it felt good.
Went for a 90 minute walk yesterday evening to clear my head after another mediation session with Jill. Pretty tough going these days. One step forward at a time.
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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
Notes - Felt good today, really just a rest day. Did do arm bars with presses with a 16kg, I am going to do these with this weight now, it felt good.
Went for a 90 minute walk yesterday evening to clear my head after another mediation session with Jill. Pretty tough going these days. One step forward at a time.
Tuesday, August 5, 2014
8/5/14 Tuesday August 5, 2014 (TGU/BU SQ/RR, GSq/2H SW 10 mins)
7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 60 minutes including kids waking up
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)
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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
8:15am - Training session - TGU ladders, BU SQ, RR on box, GSq / 2H SW 10 minutes
2x:
24kg, TGU, 1/1
16kg BU SQ, 1/1
20kg RR on box, 6/6
GSq / 2H SW 10 minutes:
24kg GSq, 5
24kg 2H SW, 20
Got 6 rounds of this in.
30 reps GSq, 120 reps 2H SW
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
8:15am - Training session - TGU ladders, BU SQ, RR on box, GSq / 2H SW 10 minutes
2x:
24kg, TGU, 1/1
16kg BU SQ, 1/1
20kg RR on box, 6/6
GSq / 2H SW 10 minutes:
24kg GSq, 5
24kg 2H SW, 20
Got 6 rounds of this in.
30 reps GSq, 120 reps 2H SW
8:45am - Complete
Notes - Not the best morning in some ways. Didn't get to bed early enough, tired and a bit irritable in the morning, kids were up early and it was a real chore getting training in. On the plus side, body feels pretty good, I am recovering from the training sessions well, my work capacity is good. Going for a long walk this evening after another mediation session with Jill. There is no doubt that has been weighing on my mind the last few days and is impacting my overall mood etc. etc.
Notes - Not the best morning in some ways. Didn't get to bed early enough, tired and a bit irritable in the morning, kids were up early and it was a real chore getting training in. On the plus side, body feels pretty good, I am recovering from the training sessions well, my work capacity is good. Going for a long walk this evening after another mediation session with Jill. There is no doubt that has been weighing on my mind the last few days and is impacting my overall mood etc. etc.
Monday, August 4, 2014
8/4/14 Monday August 4, 2014 (TGU/BUP/SLDL/PR/1HSW)
6:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes
6:30am - 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)
6:30am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
6:45am - Training session - TGU ladders, BU PR, SL DLs, PR practice, 1H SW
2x:
20kg TGU, 1/1
20kg BU PR, 1/1
24kg SL DL, 5/5
16kg TK PR, 5/5
20kg PR, 5/5, x 2
24kg PR, 3/3, x 3
24kg 1H SW, 10/10, 5 mins on the minute (100 reps)
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
6:45am - Training session - TGU ladders, BU PR, SL DLs, PR practice, 1H SW
2x:
20kg TGU, 1/1
20kg BU PR, 1/1
24kg SL DL, 5/5
16kg TK PR, 5/5
20kg PR, 5/5, x 2
24kg PR, 3/3, x 3
24kg 1H SW, 10/10, 5 mins on the minute (100 reps)
7:30am - Complete
Notes - Very good day. Quick warmup, again that is a great sign that my parts are working well. I am tight in my R hip and R overhead position I noticed, some hip stretches helped and arm bar helped for the OH position. Sprinting = tight hips, pull-ups = tight R overhand position. I also did some hangs from my balcony as part of the warm ups and a couple times during the training session which helped stretch out the lats and open up that shoulder a bit more. Felt strong today, L side presses were really, really solid. R was a little less so because of the OH slight tightness, but not a big deal. I am a little surprised that the 24kg was just a slight bit more challenging than I expected. I suppose “to press a lot you must press a lot”. Also, did plenty of volume last week obviously and had the pull-up work on Sat. All in all, good. I feel like I am locked in with the glutes, keeping that shoulder down and pressing from the lats much better now. Pushing my forearm into the bell to start the ascent out of the rack. Better groove. Going to do some more mobility work on that the next couple of days, throw in some extra arm bars which help. 1H SW felt extremely good today, very powerful, great progress. Nice.
Notes - Very good day. Quick warmup, again that is a great sign that my parts are working well. I am tight in my R hip and R overhead position I noticed, some hip stretches helped and arm bar helped for the OH position. Sprinting = tight hips, pull-ups = tight R overhand position. I also did some hangs from my balcony as part of the warm ups and a couple times during the training session which helped stretch out the lats and open up that shoulder a bit more. Felt strong today, L side presses were really, really solid. R was a little less so because of the OH slight tightness, but not a big deal. I am a little surprised that the 24kg was just a slight bit more challenging than I expected. I suppose “to press a lot you must press a lot”. Also, did plenty of volume last week obviously and had the pull-up work on Sat. All in all, good. I feel like I am locked in with the glutes, keeping that shoulder down and pressing from the lats much better now. Pushing my forearm into the bell to start the ascent out of the rack. Better groove. Going to do some more mobility work on that the next couple of days, throw in some extra arm bars which help. 1H SW felt extremely good today, very powerful, great progress. Nice.
Saturday, August 2, 2014
8/2/14 Saturday August 2, 2014 (interval running / pullups and pushups)
Got going Saturday afternoon, headed to the turf soccer field at Greenlake again for sprinting. Body felt pretty darn good.
This is how it went down. Sprint, pistols, SL DLs, walk to pull-up bar, pull-ups, push-ups, walk back to sprint again. 5 rounds. Pretty much exact same approach as last week.
Pull ups were 6,5,4,3,3 - Fighter pull up style. Using rings. A total of 21 pull ups, up one from last week as planned.
Push-ups were 3,3,4,5,6 - opposite rep scheme of the pull-ups. Up one rep from last week as planned.
Sprinting felt good, powerful, about 18-19 second sprints. Focused on trying to get my knees up and long strides.
Pistols - got 1/1 each round, pretty solid, improving from last week. I had been reading the Naked Warrior and instead of kicking my leg out I kicked it straight ahead on the pistols, it definitely made things quite a bit harder to get all the way down and back up (less space in the hips). Still, I was able to do it and that was quite encouraging because I think these are going to make me stronger. One random thing I have noticed lately is that when playing soccer with my kids, I can juggle the ball like crazy, using both legs, knees, etc. I have never been able to juggle a soccer ball this well because my left leg was not that useful. Doing squats, SL DLs, and now pistols are really strength moves for me and also help improve coordination (the unilateral movements). This is cool.
Pull-ups were excellent, the first set of 6 was easier than my first set of 6 last week and in general if felt that way for each set. Push-ups were good, I need to get into the one-arm push-ups and start studying that part of Naked Warrior and see if I can start with a regression and build up to these.
This is how it went down. Sprint, pistols, SL DLs, walk to pull-up bar, pull-ups, push-ups, walk back to sprint again. 5 rounds. Pretty much exact same approach as last week.
Pull ups were 6,5,4,3,3 - Fighter pull up style. Using rings. A total of 21 pull ups, up one from last week as planned.
Push-ups were 3,3,4,5,6 - opposite rep scheme of the pull-ups. Up one rep from last week as planned.
Sprinting felt good, powerful, about 18-19 second sprints. Focused on trying to get my knees up and long strides.
Pistols - got 1/1 each round, pretty solid, improving from last week. I had been reading the Naked Warrior and instead of kicking my leg out I kicked it straight ahead on the pistols, it definitely made things quite a bit harder to get all the way down and back up (less space in the hips). Still, I was able to do it and that was quite encouraging because I think these are going to make me stronger. One random thing I have noticed lately is that when playing soccer with my kids, I can juggle the ball like crazy, using both legs, knees, etc. I have never been able to juggle a soccer ball this well because my left leg was not that useful. Doing squats, SL DLs, and now pistols are really strength moves for me and also help improve coordination (the unilateral movements). This is cool.
Pull-ups were excellent, the first set of 6 was easier than my first set of 6 last week and in general if felt that way for each set. Push-ups were good, I need to get into the one-arm push-ups and start studying that part of Naked Warrior and see if I can start with a regression and build up to these.
Friday, August 1, 2014
8/1/14 Friday August 1, 2014 (16kg TGU, DB 20kgs SW/CL/FSQ)
7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
7:30am - Training session - 16kg TGU / DB 20kgs SW / CL FSQ
10 minutes of
16kg TGU, 1/1, pausing at every step to check form
Did 11 get-ups, buzzer off, 1 more to finish, 12 total
This is up from 8 last week
15 minutes of
DB 20kgs SW 5, CL 3, SQ 2
Got in 12 rounds in 15 minutes. 60 DB 10kgs SW, 36 DB CL, 24 DB SQ
This is up from 11 rounds last week
8:00am - Complete
Notes - Very pleased now. Body felt good, very quick warm up this morning, that is going in the right direction. Less tight spots, not too much foam roll or lacrosse ball needed these days. Can't put my finger on it other than I do wonder if this will continue as I add heavier bells back in, we'll see. I do think the walking and just overall programming are all pointing in the right direction. Pushed it a bit at the end on the complex and got out one additional round compared to last week, which is a nice bump for me. The complex is no joke even with "just" DB 20s. Swings were very powerful, no grip issues on my R hand as I had a little bit last week. Squats felt good but the groove is just a little bit off. I was squatting a ton the latter part of June and first part of July so I really had grooved that DB FSq. Still, things are going well, excited to do some sprinting and pull up work over the weekend as well as a few pistols to keep trying to progress that movement slowly.
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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
7:30am - Training session - 16kg TGU / DB 20kgs SW / CL FSQ
10 minutes of
16kg TGU, 1/1, pausing at every step to check form
Did 11 get-ups, buzzer off, 1 more to finish, 12 total
This is up from 8 last week
15 minutes of
DB 20kgs SW 5, CL 3, SQ 2
Got in 12 rounds in 15 minutes. 60 DB 10kgs SW, 36 DB CL, 24 DB SQ
This is up from 11 rounds last week
8:00am - Complete
Notes - Very pleased now. Body felt good, very quick warm up this morning, that is going in the right direction. Less tight spots, not too much foam roll or lacrosse ball needed these days. Can't put my finger on it other than I do wonder if this will continue as I add heavier bells back in, we'll see. I do think the walking and just overall programming are all pointing in the right direction. Pushed it a bit at the end on the complex and got out one additional round compared to last week, which is a nice bump for me. The complex is no joke even with "just" DB 20s. Swings were very powerful, no grip issues on my R hand as I had a little bit last week. Squats felt good but the groove is just a little bit off. I was squatting a ton the latter part of June and first part of July so I really had grooved that DB FSq. Still, things are going well, excited to do some sprinting and pull up work over the weekend as well as a few pistols to keep trying to progress that movement slowly.
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