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
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
8:30am - Training session - Focus on 24/28/32 kg Push Press (PPR) ladders, 24kg SN ladders
24kg TGU , 2/2
DB 32 kgs DL, 5 (this felt so light I was completely blown away)
24kg SL DL, 5/5
5x of the following ladders:
PPR 24kg, 3/3
PPR 28kg, 2/2
PPR 32kg, 1/1
30 reps per arm on the PPR
2x of the following ladders:
24kg SN, 3/3, 6/6/, 9/9, 12/12 (setting bell down between ladder)
Total of 120 reps on the SN
Took me 15 minutes to do this (really had to take some breaks)
9:15am - Complete
Notes - This was a really fun day. Man I have not done the push press in about a year, and I like it. I like it a lot. Training for power (really explosive movements) is a lot of fun and this is a great explosive movement. My technique on this is a hell of a lot better a year later and that is in large part I think because I am a lot stronger. Much stronger legs now, much better base for this lift because really it is a lift that emphasizes the quads, not the upper body, to get the bell up into lockout. All of the squatting work is really paying off big time. I felt like I could definitely improve on the technique here though of course. I felt good with the drops, and the drive, and had very good lockouts on these reps even with the 32kg. Overhead lockout is definitely getting better in general. Focused on really keeping the bell vertical in the rack, elbow really tight to the body, and then straight up into lockout on the drive, trying not to waste movement. However I felt like I had a little lean back on certain reps, need to stay tighter in the abs, and make sure to really tense the glutes and stay tight in lockout, and lowering the bell down (I did "hard" negatives on every rep, did not drop the bell back into the rack). These were also good practice for some heaving 1H CL, getting the bell into the rack particularly with the 32kg. So I was pretty taxed getting to the SN and although Kevin's notes called for 2-3 rounds, I mentally said 2 max, and would re-assess that even after doing 1 round. The first round was not bad, took me just under 6 minutes to get in the 60 reps, setting the bell down and getting some breaths between each ladder with a focus on maintaining power on every single rep. I decided to go for the 2nd round but had a feeling I was going to need a lot of rest to finish. I was right. Took me just over 9 minutes to get the 2nd round of 60 reps done. I probably took 3 minutes between the ladders of 9/9 and 12/12 because I really, really did not want shitty reps on the 12/12, needed to make sure I had enough gas in the tank to get good reps done. I did, felt really good about it at the end.
Also one very random thing I noticed in the warm up is that DB 32kgs deadlifts were just LIGHT. I have noticed in the farmer walks that the 32kg feels lighter and lighter. I am wondering what I could deadlift with a bar these days. I have not deadlifted with a bar in a year. When I did, my best pull was 300 lbs, something at the time I was quite proud of because honestly I have probably dead lifted with a bar maybe 3-4 days/training sessions total in m life. It is a hole in my training and I should try to do something about it, but just don't have any real place to train with a bar even if I had one. I am not about to go back to a commercial gym - ever. I need a bigger house. At least the KB work helps the deadlift, it probably wouldn't be too bad if I tested it again. I would be curious if I could pull 330 without practice (a 10% increase from a year ago). Probably not, but it would be interesting to know.
Definitely a very tough strength / power training practice today, I really enjoyed it and am just feeling very grateful for everything I have learned from Ross and now Kevin. My body awareness and intelligence in training is definitely improving and that is very important. I am far from totaling "being there" with everything but this is a lifelong pursuit. I am just happy to be able to see real progress, even if it is a slow and steady march. The journey is fun.
24kg TGU , 2/2
DB 32 kgs DL, 5 (this felt so light I was completely blown away)
24kg SL DL, 5/5
5x of the following ladders:
PPR 24kg, 3/3
PPR 28kg, 2/2
PPR 32kg, 1/1
30 reps per arm on the PPR
2x of the following ladders:
24kg SN, 3/3, 6/6/, 9/9, 12/12 (setting bell down between ladder)
Total of 120 reps on the SN
Took me 15 minutes to do this (really had to take some breaks)
9:15am - Complete
Notes - This was a really fun day. Man I have not done the push press in about a year, and I like it. I like it a lot. Training for power (really explosive movements) is a lot of fun and this is a great explosive movement. My technique on this is a hell of a lot better a year later and that is in large part I think because I am a lot stronger. Much stronger legs now, much better base for this lift because really it is a lift that emphasizes the quads, not the upper body, to get the bell up into lockout. All of the squatting work is really paying off big time. I felt like I could definitely improve on the technique here though of course. I felt good with the drops, and the drive, and had very good lockouts on these reps even with the 32kg. Overhead lockout is definitely getting better in general. Focused on really keeping the bell vertical in the rack, elbow really tight to the body, and then straight up into lockout on the drive, trying not to waste movement. However I felt like I had a little lean back on certain reps, need to stay tighter in the abs, and make sure to really tense the glutes and stay tight in lockout, and lowering the bell down (I did "hard" negatives on every rep, did not drop the bell back into the rack). These were also good practice for some heaving 1H CL, getting the bell into the rack particularly with the 32kg. So I was pretty taxed getting to the SN and although Kevin's notes called for 2-3 rounds, I mentally said 2 max, and would re-assess that even after doing 1 round. The first round was not bad, took me just under 6 minutes to get in the 60 reps, setting the bell down and getting some breaths between each ladder with a focus on maintaining power on every single rep. I decided to go for the 2nd round but had a feeling I was going to need a lot of rest to finish. I was right. Took me just over 9 minutes to get the 2nd round of 60 reps done. I probably took 3 minutes between the ladders of 9/9 and 12/12 because I really, really did not want shitty reps on the 12/12, needed to make sure I had enough gas in the tank to get good reps done. I did, felt really good about it at the end.
Also one very random thing I noticed in the warm up is that DB 32kgs deadlifts were just LIGHT. I have noticed in the farmer walks that the 32kg feels lighter and lighter. I am wondering what I could deadlift with a bar these days. I have not deadlifted with a bar in a year. When I did, my best pull was 300 lbs, something at the time I was quite proud of because honestly I have probably dead lifted with a bar maybe 3-4 days/training sessions total in m life. It is a hole in my training and I should try to do something about it, but just don't have any real place to train with a bar even if I had one. I am not about to go back to a commercial gym - ever. I need a bigger house. At least the KB work helps the deadlift, it probably wouldn't be too bad if I tested it again. I would be curious if I could pull 330 without practice (a 10% increase from a year ago). Probably not, but it would be interesting to know.
Definitely a very tough strength / power training practice today, I really enjoyed it and am just feeling very grateful for everything I have learned from Ross and now Kevin. My body awareness and intelligence in training is definitely improving and that is very important. I am far from totaling "being there" with everything but this is a lifelong pursuit. I am just happy to be able to see real progress, even if it is a slow and steady march. The journey is fun.
