7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 60 minutes
8:15am - Kettlebell warm up
1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:30am- Training session - DB 24kgs Long Cycle 20 mins
hanging from balcony
20kg TGU with high bridges x 2/2, x 2
20kg BU PR x 2/2
20kg Windmill x 5/5
DB 24kgs Long Cycle, 2 (practice movement)
hanging from balcony
20kg BU PR x 2/2
20kg Windmill x 5/5
Main training - DB 24kgs Long Cycle, 2, 3, 5 -20 minutes
5 ladder sets of 2, 3, 5 - 50 total reps (clean between every jerk)
1 set of 2,3 - 5 total reps
55 total reps in 20 minutes (DB CL/JK)
DB 24kgs farmer carry, 1 minute, switch hands
hanging from balcony
9:10am - Complete
Notes - Well, I felt awful this morning so that certainly wasn't the best start of all time. I wasn't surprised. I was feeling under the weather yesterday, body was really fatigued, just going through that sick feeling. I took a long time just doing breathing exercises and mobility just trying to warm slowly. Eventually I did start coming around and as is usually the case, strange how this goes, I had a very strong training session. You don't really want to go into doing Long Cycle for the first time ever not feeling well but that's what happened:) I greatly enjoyed this training session. I have read so much about Long Cycle and to actually get to the point where I am training this with DB 24kgs just feels like a major accomplishment. I have no idea if 55 reps in 20 minutes is shitty or not (it probably is compared to what those GS guys do in their 10 minute sets, without setting bells down), but I thought it was good for my first time. Pace was good, had a chance to work on technique with the cleans which was good. A good clean is so critical to set up a good press / jerk that is for sure. In any event this was really exciting and I am pumped.
Wednesday, April 29, 2015
4/28/15 Tuesday April 28, 2015 (KB warmup)
6:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (extra mobility and soft tissue work)
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)
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 16kg, 1+1, x 2
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:40am - Complete
Notes - Feeling beat up and a bit under the weather. Body had that sore, fatigued feeling. Probably gong through a little bit of some sickness. Also have been behind on sleep, so I just need to get rested and recovered.
Notes - Feeling beat up and a bit under the weather. Body had that sore, fatigued feeling. Probably gong through a little bit of some sickness. Also have been behind on sleep, so I just need to get rested and recovered.
Monday, April 27, 2015
4/27/15 Monday April 27, 2015 (Simple and Sinister Ladder)
6:20am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 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 16kg, 1+1, x 2
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:15am- Training session - Simple and Sinister Ladder
2H SW 24kg, 10
1Hand Swings(no time pressure)
24kg x 10/10
28kg x 10/10
32kg x 10/10
28kg x 10/10
24kg x 10/10
TGU(no time pressure)
24kg x 1/1
28kg x 1/1
32kg x 1/1
28kg x 1/1
24kg x 1/1
1Hand Swings(no time pressure)
24kg x 10/10
28kg x 10/10
32kg x 10/10
28kg x 10/10
24kg x 10/10
TGU(no time pressure)
24kg x 1/1
28kg x 1/1
32kg x 1/1
28kg x 1/1
24kg x 1/1
7:45am - Complete
Notes - All things being equal this was good. An absolutely terrible night's sleep. Both of my kids had issues sleeping and it definitely impacted how I was feeling this morning. Oh well not much you can do sometimes. The S&S work acts like a bit of a tonic though and this was perfect timing. The OH position felt pretty good on both arms, which is encouraging. All movements were strong though I could sense fatigue set in due to the lack of sleep. Feeling a bit worn down, and not fully recovered still from a big night in Spokane last Thursday. Just have not really had a proper night's sleep in 4 nights and it is catching up to me. Need to start turning that around tonight.
Notes - All things being equal this was good. An absolutely terrible night's sleep. Both of my kids had issues sleeping and it definitely impacted how I was feeling this morning. Oh well not much you can do sometimes. The S&S work acts like a bit of a tonic though and this was perfect timing. The OH position felt pretty good on both arms, which is encouraging. All movements were strong though I could sense fatigue set in due to the lack of sleep. Feeling a bit worn down, and not fully recovered still from a big night in Spokane last Thursday. Just have not really had a proper night's sleep in 4 nights and it is catching up to me. Need to start turning that around tonight.
Saturday, April 25, 2015
4/25/15 Saturday April 25, 2015 (pull-ups, push-ups, KB aerobics)
Writing this on Saturday night.
Busy and very good day. Went to Greenlake with the kids and in the morning and banged out pull-ups and push-ups.
Hanging from bar
7 pull-ups
5 push-ups (5 regular)
6 pull-ups
5 push-ups (5 regular)
6 pull-ups
5 push-ups (5 regular)
5 pull-ups
5 push-ups (5 regular)
4 pull-ups
5 push-ups (5 regular)
Total pull-ups - 28, same as last week again, 25 push-ups, same as last week, I did them all regular (no Lizard style) to limit stress on the R elbow. This was an improvement on last week in terms of feeling stronger on the pull-ups, and that's even after doing more work this last week with the KBs. I am probably ready now to up the pull-ups by a rep next week and see if I can progress those.
After mowing the yard and cleaning it up in the afternoon, I found 15 or so minutes to get in my K aerobic work with a single 24kg bell.
Warm up
GSq, 5
2H SW, 10
1H SW, 3/3
CL, 3/3
BU CL, 1/1
SN, 1/1 plus overhead walk for 30 seconds
KB aerobics - 10 minutes (dropped it down from 20 mins last week, did notice some fatigue here, and my son was waiting for me and didn't feel any real need to push this unnecessarily).
sets of
CL, PR, SQ, SN, shake out, switch hands
did 6 sets
Ended with Jerks, 5/5, practicing in particular really keeping the forearm vertical, well deep in the palm, getting the shortest motion from rack to overhead and keeping the arm very tight to the body. Really was watching that on the L as that was a struggle yesterday with the double 24kg work on Jerks. This actually went quite well and I think that's in part due to the chiropractic appt yesterday afternoon. That said, the L arm and trap area is just a bit tender and needs some TLC these last few days. I suspect it's just a bit of carryover fatigue and perhaps a bit of overuse. Looking for a long recovery day tomorrow, couple nights of good rest before Monday morning training. Might do a 5 minute snatch test for 100 reps with the 24kg. Last time I did that was when I got certified as an SFG in November. Doing 8/8 on the min for 6 minutes last week has me right on the cusp of the snatch test requirements. We'll see if Kevin has different ideas for potentially a new training cycle instead.
Busy and very good day. Went to Greenlake with the kids and in the morning and banged out pull-ups and push-ups.
Hanging from bar
7 pull-ups
5 push-ups (5 regular)
6 pull-ups
5 push-ups (5 regular)
5 push-ups (5 regular)
5 pull-ups
5 push-ups (5 regular)
4 pull-ups
5 push-ups (5 regular)
Total pull-ups - 28, same as last week again, 25 push-ups, same as last week, I did them all regular (no Lizard style) to limit stress on the R elbow. This was an improvement on last week in terms of feeling stronger on the pull-ups, and that's even after doing more work this last week with the KBs. I am probably ready now to up the pull-ups by a rep next week and see if I can progress those.
After mowing the yard and cleaning it up in the afternoon, I found 15 or so minutes to get in my K aerobic work with a single 24kg bell.
Warm up
GSq, 5
2H SW, 10
1H SW, 3/3
CL, 3/3
BU CL, 1/1
SN, 1/1 plus overhead walk for 30 seconds
KB aerobics - 10 minutes (dropped it down from 20 mins last week, did notice some fatigue here, and my son was waiting for me and didn't feel any real need to push this unnecessarily).
sets of
CL, PR, SQ, SN, shake out, switch hands
did 6 sets
Ended with Jerks, 5/5, practicing in particular really keeping the forearm vertical, well deep in the palm, getting the shortest motion from rack to overhead and keeping the arm very tight to the body. Really was watching that on the L as that was a struggle yesterday with the double 24kg work on Jerks. This actually went quite well and I think that's in part due to the chiropractic appt yesterday afternoon. That said, the L arm and trap area is just a bit tender and needs some TLC these last few days. I suspect it's just a bit of carryover fatigue and perhaps a bit of overuse. Looking for a long recovery day tomorrow, couple nights of good rest before Monday morning training. Might do a 5 minute snatch test for 100 reps with the 24kg. Last time I did that was when I got certified as an SFG in November. Doing 8/8 on the min for 6 minutes last week has me right on the cusp of the snatch test requirements. We'll see if Kevin has different ideas for potentially a new training cycle instead.
Friday, April 24, 2015
4/24/15 Friday April 24, 2015 (DB 24kgs Jerks - PR)
Fly back to Seattle from Spokane
2:05pm - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 minutes
2:25pm - Kettlebell warm up
1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
2:40pm- Training session - DB 24kgs Jerks on the min 15 min - PR
hanging from balcony
2x:
20kg TGU with high bridges x 2/2
20kg Windmill x 3/3
20kg BU PR x 2/2
24kg 2H SW, 10
hanging from balcony
DB 24kgs Jerks on the minute, 15 minutes (up from 12 minutes last week)
5 reps x 5 mins
4 reps x 5 mins
3 reps x 5 mins
60 reps - PR
DB 24kgs farmer carry, 1 minute
hanging from balcony
3:30pm - Complete
4:30pm - Chiro adjustment
Notes - Didn't sleep much last night but had one hell of a good time in Spokane - sometimes you have to do that:) Had planned to do training in the afternoon which is unusual for me, but this worked out well. Worked for a bit after I got back to Seattle and then hit training in mid afternoon. Felt really good actually. Got mobilized, and was feeling very solid going through warm ups on TGUs, windmills, and BU PR. Double jerks with the 24kgs went very well. Bumped up time to 15 mins from 12 mins, and hit another PR. Did notice that I was having some minor issues getting the clean with the L hand to really sit in my palm as vertical as I wanted, to get a better straight up and down from the rack to overhead. Some of the jerks then on the L hand were not as crisp and solid as I would prefer. I had a pretty good sense this was related to some tightness I have had on the L trap and L shoulder since working a ton over the weekend on the house and then snatching on Monday. Not a big deal and I did a bit of soft tissue and foam roller on the shoulder after, which loosened things up nicely, as did hanging from the balcony. Got a chiro adjustment again as well this afternoon. All of this stuff helps the overhead position and just getting things back in line. Some of this too is that double 24kgs overhead for multiple jerks is going to challenge my thoracic mobility, and I am not surprised this is coming up, it's all part of the learning process and working with my body to make sure it is prepared and in the best position possible to execute the movements solidly. I will probably look to take myself off the on the minute style next week and focus completely on hitting each rep, and only moving to my next set when ready. All in all, this was a really good training day though and I am very pleased.
2:05pm - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 minutes
2:25pm - Kettlebell warm up
1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
2:40pm- Training session - DB 24kgs Jerks on the min 15 min - PR
hanging from balcony
2x:
20kg TGU with high bridges x 2/2
20kg Windmill x 3/3
20kg BU PR x 2/2
24kg 2H SW, 10
hanging from balcony
DB 24kgs Jerks on the minute, 15 minutes (up from 12 minutes last week)
5 reps x 5 mins
4 reps x 5 mins
3 reps x 5 mins
60 reps - PR
DB 24kgs farmer carry, 1 minute
hanging from balcony
3:30pm - Complete
4:30pm - Chiro adjustment
Notes - Didn't sleep much last night but had one hell of a good time in Spokane - sometimes you have to do that:) Had planned to do training in the afternoon which is unusual for me, but this worked out well. Worked for a bit after I got back to Seattle and then hit training in mid afternoon. Felt really good actually. Got mobilized, and was feeling very solid going through warm ups on TGUs, windmills, and BU PR. Double jerks with the 24kgs went very well. Bumped up time to 15 mins from 12 mins, and hit another PR. Did notice that I was having some minor issues getting the clean with the L hand to really sit in my palm as vertical as I wanted, to get a better straight up and down from the rack to overhead. Some of the jerks then on the L hand were not as crisp and solid as I would prefer. I had a pretty good sense this was related to some tightness I have had on the L trap and L shoulder since working a ton over the weekend on the house and then snatching on Monday. Not a big deal and I did a bit of soft tissue and foam roller on the shoulder after, which loosened things up nicely, as did hanging from the balcony. Got a chiro adjustment again as well this afternoon. All of this stuff helps the overhead position and just getting things back in line. Some of this too is that double 24kgs overhead for multiple jerks is going to challenge my thoracic mobility, and I am not surprised this is coming up, it's all part of the learning process and working with my body to make sure it is prepared and in the best position possible to execute the movements solidly. I will probably look to take myself off the on the minute style next week and focus completely on hitting each rep, and only moving to my next set when ready. All in all, this was a really good training day though and I am very pleased.
4/23/15 Thursday April 23, 2015 (24kg TGUs, SLDLs)
6:35am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
7:05am - 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)
7:05am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:20am- Training session - 24kg TGU, 24kg GSqCrooked Arm bar 16kg with 3 presses and rotations, 1/1
24kg TGU with hip bridges x 2, 1/1
24kg SLDLs, 3/3
24kg TGU with hip bridges x 2, 1/1
24kg SLDLs, 3/3
24kg TGU with hip bridges x 2, 1/1
7:30am - Complete
Notes - Good day. Feeling good after a heavy squat day. Flying to Spokane to head over to my alma mater Gonzaga.
Notes - Good day. Feeling good after a heavy squat day. Flying to Spokane to head over to my alma mater Gonzaga.
Wednesday, April 22, 2015
4/22/15 Wednesday April 22, 2015 (DB FSQ ladder - PR)
7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes
7:45m - Kettlebell warm up
1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:00am- Training session - DB FSQ ladder - PR
16kg TGU with high bridges x 2/2
16kg windmill practice, 3/3
20kg BU SQ, 1/1
16kg TGU OH walks, 1/1, 30 secs each
16kg windmill practice, 3/3
20kg BU SQ, 1/1
Hanging from balcony
5x:
24kg DB FSQ, 5
32kg DB FSQ, 2
28kg DB FSQ, 3
50 reps - PR on DB 32kgs (4x, 40 reps last week)
DB 28kgs farmer carry, 1 minute
DB 32kgs farmer carry, 1 minute
DB 24kgs farmer carry, 1 minute
Hanging from balcony
8:45am - Complete
Notes - Big PR again on DB FSQs with the 32kgs, got 5 sets of 2. Really pleased overall with this work. Was feeling a bit run down yesterday but had a good recovery day, and got an ok night's sleep leading into this training session. OH position I noticed on the OH walks with a light 16kg TGU was not that great - had trouble locking out both elbows. Boy this is a long-time challenge for me. Something I just have to keep focused on. I am going to try and do more OH walks - I did these at the lake on the weekend and was reminded that this is a good position for me to get into and try to get more comfortable at doing. All in all though, strength levels are very good and I like the progress and process this cycle.
7:45m - Kettlebell warm up
1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:00am- Training session - DB FSQ ladder - PR
16kg TGU with high bridges x 2/2
16kg windmill practice, 3/3
20kg BU SQ, 1/1
16kg TGU OH walks, 1/1, 30 secs each
16kg windmill practice, 3/3
20kg BU SQ, 1/1
Hanging from balcony
5x:
24kg DB FSQ, 5
32kg DB FSQ, 2
28kg DB FSQ, 3
50 reps - PR on DB 32kgs (4x, 40 reps last week)
DB 28kgs farmer carry, 1 minute
DB 32kgs farmer carry, 1 minute
DB 24kgs farmer carry, 1 minute
Hanging from balcony
8:45am - Complete
Notes - Big PR again on DB FSQs with the 32kgs, got 5 sets of 2. Really pleased overall with this work. Was feeling a bit run down yesterday but had a good recovery day, and got an ok night's sleep leading into this training session. OH position I noticed on the OH walks with a light 16kg TGU was not that great - had trouble locking out both elbows. Boy this is a long-time challenge for me. Something I just have to keep focused on. I am going to try and do more OH walks - I did these at the lake on the weekend and was reminded that this is a good position for me to get into and try to get more comfortable at doing. All in all though, strength levels are very good and I like the progress and process this cycle.
4/22/15 Tuesday April 22, 2015 (16kg TGUs)
6:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (extra mobility and soft tissue work)
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)
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 16kg, 1+1, x 2
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:40am- Training session - 16kg TGU
16kg TGU with hip bridges x 2, 1/1
7:45am - Complete
Notes - Was feeling a little run down and tight this morning. Not really surprised, probably just a delayed reaction of KB work on Saturday, pressure washing and cleaning my house all day Sunday, and then KB snatches yesterday. Did some extra mobility and soft tissue work and kept it extremely light. Basically a rest and recovery day.
Notes - Was feeling a little run down and tight this morning. Not really surprised, probably just a delayed reaction of KB work on Saturday, pressure washing and cleaning my house all day Sunday, and then KB snatches yesterday. Did some extra mobility and soft tissue work and kept it extremely light. Basically a rest and recovery day.
Monday, April 20, 2015
4/20/15 Monday April 20, 2015 (24kg SN 8/8 on the min 6 mins)
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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:00am- Training session - 24kg SN 8/8 on the min 6 mins
2x:
24kg TGU with high bridges x 2/2
24kg SLDL , 5/5
24kg 1H SW, 10/10
Lots of hanging from my balcony between the above - stretch shoulders and lats
24kg SN hold in lockout for 10 seconds, pump the arm a bit back and forth, 1/1
24kg SN 8/8 on the min, 6 mins (7/7 7 mins last week)
96 reps
24kg farmer carry, 1 minute, switch sides, 1 minute
More hanging from the balcony - stretch shoulders and lats
8:30am - Complete
Notes - Wow, awesome day. I could not be more pleased here. Things are really progressing and I think with some of the consistent chiro adjustments and focused mobility work, I have unlocked a couple of restrictions that were holding back performance. I worked all day yesterday on my house, hard work pressure washing, up on ladders etc. and didn't get impacted at all during today's training. Got a good night's rest, felt good getting warmed up. I did pause for a second and think man 8/8 is going to be hard for snatching. But then I said hell, it's only 6 minutes. I turned up some AC/DC and just crushed these snatches. Definitely an improvement over the last two weeks and I am very pleased. I think I am right at being able to complete the 5-minute snatch test, which is pretty sweet given that I have not been focused on snatching. That 24kg bell is definitely way, way lighter than it used to be. Great stuff indeed.
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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:00am- Training session - 24kg SN 8/8 on the min 6 mins
2x:
24kg TGU with high bridges x 2/2
24kg SLDL , 5/5
24kg 1H SW, 10/10
Lots of hanging from my balcony between the above - stretch shoulders and lats
24kg SN hold in lockout for 10 seconds, pump the arm a bit back and forth, 1/1
24kg SN 8/8 on the min, 6 mins (7/7 7 mins last week)
96 reps
24kg farmer carry, 1 minute, switch sides, 1 minute
More hanging from the balcony - stretch shoulders and lats
8:30am - Complete
Notes - Wow, awesome day. I could not be more pleased here. Things are really progressing and I think with some of the consistent chiro adjustments and focused mobility work, I have unlocked a couple of restrictions that were holding back performance. I worked all day yesterday on my house, hard work pressure washing, up on ladders etc. and didn't get impacted at all during today's training. Got a good night's rest, felt good getting warmed up. I did pause for a second and think man 8/8 is going to be hard for snatching. But then I said hell, it's only 6 minutes. I turned up some AC/DC and just crushed these snatches. Definitely an improvement over the last two weeks and I am very pleased. I think I am right at being able to complete the 5-minute snatch test, which is pretty sweet given that I have not been focused on snatching. That 24kg bell is definitely way, way lighter than it used to be. Great stuff indeed.
Sunday, April 19, 2015
4/18/15 Saturday April 18, 2015 (pull-ups, push-ups, KB aerobics)
Writing this on Sunday night.
Just a great day. Went to Greenlake with the kids and in the morning and banged out pull-ups and push-ups.
Hanging from bar
7 pull-ups
5 push-ups (5 regular)
6 pull-ups
5 push-ups (5 regular)
6 pull-ups
5 push-ups (5 regular)
5 pull-ups
5 push-ups (5 regular)
4 pull-ups
5 push-ups (5 regular)
Total pull-ups - 28, same as last week again, 25 push-ups, same as last week, I did them all regular (no Lizard style) to limit stress on the R elbow. Pull-ups got challenging on sets 3 and 4 given that I was doing this quickly with little rest between sets. Also felt some fatigue in the lats from the double jerk work with 24kgs from the day before.
In the afternoon after dropping off the kids, I went back to the lake and got some KB work in. Doing a little extra work focused on a bit of fat loss as advised by Kevin. Here is what I did, all with a single 24kg bell.
Warm up
GSq, 5
2H SW, 10
1H SW, 5/5
CL, 5/5
BU CL, 1/1
BU PR, 1/1
SN, 1/1 plus overhead walk for 30 seconds
KB aerobics - 20 minutes
sets of
CL, PR, SQ, SN, shake out, switch hands
did about 15 sets
Felt really good. On Sunday, spent 5 hours pressure washing my house and grounds and doing a bunch of other clean up around the house. Wasn't fazed at all by any of this. Recovering very well. I am very pleased. Looking to a good night's sleep and into some 8/8 on the min for 6 minute snatching with the 24kg tomorrow morning-
Just a great day. Went to Greenlake with the kids and in the morning and banged out pull-ups and push-ups.
Hanging from bar
7 pull-ups
5 push-ups (5 regular)
6 pull-ups
5 push-ups (5 regular)
5 push-ups (5 regular)
5 pull-ups
5 push-ups (5 regular)
4 pull-ups
5 push-ups (5 regular)
Total pull-ups - 28, same as last week again, 25 push-ups, same as last week, I did them all regular (no Lizard style) to limit stress on the R elbow. Pull-ups got challenging on sets 3 and 4 given that I was doing this quickly with little rest between sets. Also felt some fatigue in the lats from the double jerk work with 24kgs from the day before.
In the afternoon after dropping off the kids, I went back to the lake and got some KB work in. Doing a little extra work focused on a bit of fat loss as advised by Kevin. Here is what I did, all with a single 24kg bell.
Farmer carry – 75 yards, switching hands
Warm up
GSq, 5
2H SW, 10
1H SW, 5/5
CL, 5/5
BU CL, 1/1
BU PR, 1/1
SN, 1/1 plus overhead walk for 30 seconds
KB aerobics - 20 minutes
sets of
CL, PR, SQ, SN, shake out, switch hands
did about 15 sets
Farmer carry – 75 yards, switching hands
Felt really good. On Sunday, spent 5 hours pressure washing my house and grounds and doing a bunch of other clean up around the house. Wasn't fazed at all by any of this. Recovering very well. I am very pleased. Looking to a good night's sleep and into some 8/8 on the min for 6 minute snatching with the 24kg tomorrow morning-
Friday, April 17, 2015
4/17/15 Friday April 17, 2015 (DB 24kgs Jerks - PR)
5:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
5:45am - Kettlebell warm up
1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:00am- Training session - DB 24kgs Jerks on the min 12 min - PR
hanging from balcony
2x:
20kg TGU with high bridges x 2/2
20kg Windmill x 3/3
20kg BU PR x 2/2
hanging from balcony
DB 24kgs Jerks on the minute, 12 minutes (up from 9 minutes last week)
5 reps x 4 mins
4 reps x 4 mins
3 reps x 4 mins
48 reps - PR
DB 24kgs farmer carry, 1 minute
hanging from balcony
6:30am - Complete
Notes - Outstanding training session, couldn't be more pleased. OH position on both arms was good, more mobility, less tension. My left arm got tired near the end of the session but that is my "strong" arm (my R is my "stronger" arm, haha) and that happens with a lot of overhead work. This was very condensed, on the minute work and it was not easy. 48 DB 24kg Jerk reps in 12 minutes is something I am pleased with, it's obviously a PR as I am just starting out with the Jerk. It's one hell of a conditioning movement. You really get breathing heavy. I really like these, a lot. It's exciting to practice this movement and see small improvements.
5:45am - Kettlebell warm up
1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:00am- Training session - DB 24kgs Jerks on the min 12 min - PR
hanging from balcony
2x:
20kg TGU with high bridges x 2/2
20kg Windmill x 3/3
20kg BU PR x 2/2
hanging from balcony
DB 24kgs Jerks on the minute, 12 minutes (up from 9 minutes last week)
5 reps x 4 mins
4 reps x 4 mins
3 reps x 4 mins
48 reps - PR
DB 24kgs farmer carry, 1 minute
hanging from balcony
6:30am - Complete
Notes - Outstanding training session, couldn't be more pleased. OH position on both arms was good, more mobility, less tension. My left arm got tired near the end of the session but that is my "strong" arm (my R is my "stronger" arm, haha) and that happens with a lot of overhead work. This was very condensed, on the minute work and it was not easy. 48 DB 24kg Jerk reps in 12 minutes is something I am pleased with, it's obviously a PR as I am just starting out with the Jerk. It's one hell of a conditioning movement. You really get breathing heavy. I really like these, a lot. It's exciting to practice this movement and see small improvements.
Thursday, April 16, 2015
4/16/15 Thursday April 16, 2015 (16kg TGUs, GSq)
6:30am - Pain Free drills for hips - opening up the R shoulder - 40 minutes
7:10am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 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)
Break 7:45am
Resume 8:45:
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
7:10am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 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)
Break 7:45am
Resume 8:45:
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:55am- Training session - 16kg TGU, 16kg GSqCrooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TGU with hip bridges x 2, 1/1
16kg GSq, 3
16kg GSq, 3
7:45am - Complete
Notes - Focused on the Pain Free drills this morning, Supine Groin Stretch, opening up my R shoulder. It was going absolutely crazy moving around on the ground as I got deeper into the stretch. This is a really good drill for me and shows me that the that stuff with my elbow and tricep is really emanating from the shoulder, as I have known. I felt very good today moving around after doing this drill. I basically think I need to keep doing this every day as I get this shoulder to sit in the right position and unwind some of the tension and mobility/ posture issues that have obviously built up.
Notes - Focused on the Pain Free drills this morning, Supine Groin Stretch, opening up my R shoulder. It was going absolutely crazy moving around on the ground as I got deeper into the stretch. This is a really good drill for me and shows me that the that stuff with my elbow and tricep is really emanating from the shoulder, as I have known. I felt very good today moving around after doing this drill. I basically think I need to keep doing this every day as I get this shoulder to sit in the right position and unwind some of the tension and mobility/ posture issues that have obviously built up.
Wednesday, April 15, 2015
4/15/15 Wednesday April 15, 2015 (DB FSQ ladder - PR)
6:25am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
6:55am - Kettlebell warm up
1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:10am- Training session - DB FSQ ladder - PR
2x:
16kg TGU with high bridges x 2/2
16kg windmill practice, 3/3
20kg BU SQ, 1/1
Hanging from balcony
4x:
24kg DB FSQ, 5
32kg DB FSQ, 2
28kg DB FSQ, 3
40 reps - PR on DB 32kgs (3x, 30 reps last week)
DB 24kgs farmer carry, 1 minute
DB 32kgs farmer carry, 1 minute
DB 28kgs farmer carry, 1 minute
Hanging from balcony
7:50am - Complete
Notes - Excellent day, both for training and for another chiro adjustment I had in the evening. For training, a couple of observations. Overhead position on the R is a little better - encouraging. For windmills, definitely major improvement from the oblique strain I had a week or so ago, pretty much gone now. For DB FSQ these were great reps. Another PR with the DB 32kgs, and you have to love that. I timed the squat ladder session and it took me about 20 minutes, or 10 reps every 5 minutes (including rest). I thought that was pretty good given that this was the heaviest squat session I have ever done. I am very pleased. Got a chiro adjustment in the evening, which was good. Working on resetting some things that have been off, and going to keep the frequency of visits up for a few weeks. Getting the R shoulder adjusted, hip, neck, and doing some eye exercises to stipulate the L side of m body is working. I notice pretty immediate relief and less tension after each session. Just going to keep up the mobility work and continue to balance out training with appropriate recovery methods.
6:55am - Kettlebell warm up
1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:10am- Training session - DB FSQ ladder - PR
2x:
16kg TGU with high bridges x 2/2
16kg windmill practice, 3/3
20kg BU SQ, 1/1
Hanging from balcony
4x:
24kg DB FSQ, 5
32kg DB FSQ, 2
28kg DB FSQ, 3
40 reps - PR on DB 32kgs (3x, 30 reps last week)
DB 24kgs farmer carry, 1 minute
DB 32kgs farmer carry, 1 minute
DB 28kgs farmer carry, 1 minute
Hanging from balcony
7:50am - Complete
Notes - Excellent day, both for training and for another chiro adjustment I had in the evening. For training, a couple of observations. Overhead position on the R is a little better - encouraging. For windmills, definitely major improvement from the oblique strain I had a week or so ago, pretty much gone now. For DB FSQ these were great reps. Another PR with the DB 32kgs, and you have to love that. I timed the squat ladder session and it took me about 20 minutes, or 10 reps every 5 minutes (including rest). I thought that was pretty good given that this was the heaviest squat session I have ever done. I am very pleased. Got a chiro adjustment in the evening, which was good. Working on resetting some things that have been off, and going to keep the frequency of visits up for a few weeks. Getting the R shoulder adjusted, hip, neck, and doing some eye exercises to stipulate the L side of m body is working. I notice pretty immediate relief and less tension after each session. Just going to keep up the mobility work and continue to balance out training with appropriate recovery methods.
Tuesday, April 14, 2015
4/14/15 Tuesday April 14, 2015 (24kg TGUs, SLDLs)
6:50am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 25 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)
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
2x:
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am- Training session - 24kg TGU, 24kg GSqCrooked Arm bar 16kg with 3 presses and rotations, 1/1
2x:
24kg TGU with hip bridges x 2, 1/1
24kg SLDLs, 3/3
24kg SLDLs, 3/3
7:45am - Complete
Notes - Good day, this is really encouraging actually. Feeling more mobile, good night's sleep. No noticeable downside from snatching yesterday. Good stuff. Looking forward to DB FSQ ladders tomorrow, more sets with the DB 32kgs, exciting.
Notes - Good day, this is really encouraging actually. Feeling more mobile, good night's sleep. No noticeable downside from snatching yesterday. Good stuff. Looking forward to DB FSQ ladders tomorrow, more sets with the DB 32kgs, exciting.
Monday, April 13, 2015
4/13/15 Monday April 13, 2015 (24kg SN 7/7 on the min 7 mins)
7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (some extra mobility work)
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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4
8:00am- Training session - 24kg SN 7/7 on the min 7 mins
2x:
24kg TGU with high bridges x 2/2
24kg SLDL , 5/5
24kg 1H SW, 10/10
Lots of hanging from my balcony between the above - stretch shoulders and lats
24kg SN hold in lockout for 10 seconds, pump the arm a bit back and forth, 1/1
24kg SN 7/7 on the min, 7 mins (6/6 8 mins last week)
96 reps
24kg farmer carry, 1 minute, switch sides, 1 minute
More hanging from the balcony - stretch shoulders and lats
8:40am - Complete
Notes - Pretty interesting day. I was damn exhausted this morning. And I was pretty tight. Did a lot of mobility work, really trying to work on opening up the shoulders, really the R shoulder, as I have been doing for several weeks. I can tell even with arm bars etc. that getting into a good overhead position with a locked elbow on the R side continues to be more challenging than it should be. Just have to keep at this and get through this challenge. When I picked up the 24kg to get into the warm-ups and it felt "heavy" I was like "oh shit here we go." I was winded even during the TGU warm up sets. I think I crushed the snatches. WTF. I was really getting into my hips, really loading the bell up between the legs and it was popping up into lockout very nicely. Good stuff here, not to be over using with my arms, pulling with the arm, etc. but instead really getting the hips into the technique. I was very, very pleased with this. With that said, the exertion level was noticeably higher than what I would have wanted. It was not easy. I was seriously winded after this and had to take several minutes to get my breathing under control and heart beat down. I am not sure what to make of this. I am writing this at night and I felt great all day, like the snatching was the best thing possible for my shoulders. Who knows. I did an excessive amount of hanging from the balcony as well to try and stretch out my shoulders and lats and I think that definitely is helpful as well. I will keep at the mobility work.
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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4
8:00am- Training session - 24kg SN 7/7 on the min 7 mins
2x:
24kg TGU with high bridges x 2/2
24kg SLDL , 5/5
24kg 1H SW, 10/10
Lots of hanging from my balcony between the above - stretch shoulders and lats
24kg SN hold in lockout for 10 seconds, pump the arm a bit back and forth, 1/1
24kg SN 7/7 on the min, 7 mins (6/6 8 mins last week)
96 reps
24kg farmer carry, 1 minute, switch sides, 1 minute
More hanging from the balcony - stretch shoulders and lats
8:40am - Complete
Notes - Pretty interesting day. I was damn exhausted this morning. And I was pretty tight. Did a lot of mobility work, really trying to work on opening up the shoulders, really the R shoulder, as I have been doing for several weeks. I can tell even with arm bars etc. that getting into a good overhead position with a locked elbow on the R side continues to be more challenging than it should be. Just have to keep at this and get through this challenge. When I picked up the 24kg to get into the warm-ups and it felt "heavy" I was like "oh shit here we go." I was winded even during the TGU warm up sets. I think I crushed the snatches. WTF. I was really getting into my hips, really loading the bell up between the legs and it was popping up into lockout very nicely. Good stuff here, not to be over using with my arms, pulling with the arm, etc. but instead really getting the hips into the technique. I was very, very pleased with this. With that said, the exertion level was noticeably higher than what I would have wanted. It was not easy. I was seriously winded after this and had to take several minutes to get my breathing under control and heart beat down. I am not sure what to make of this. I am writing this at night and I felt great all day, like the snatching was the best thing possible for my shoulders. Who knows. I did an excessive amount of hanging from the balcony as well to try and stretch out my shoulders and lats and I think that definitely is helpful as well. I will keep at the mobility work.
Saturday, April 11, 2015
4/11/15 Saturday April 11, 2015 (pull-ups, push-ups)
Good day. Went to Greenlake with the kids and banged out pull-ups and push-ups late afternoon in the rain.
Hanging from bar
7 pull-ups
5 push-ups (5 regular)
6 pull-ups
5 push-ups (5 regular)
6 pull-ups
5 push-ups (5 regular)
5 pull-ups
5 push-ups (5 regular)
4 pull-ups
5 push-ups (5 regular)
Total pull-ups - 28, same as last week, 25 push-ups, same as last week, though I did them all regular (no Lizard style) to limit stress on the R elbow. Wanted to keep today very light, no KB work, just resting this weekend mainly particularly in light of some of the mobility work I am focused on trying to do. I have increased volume a bit lately and it's possible I am touching on the far side of what I am capable of right now. Better to back it off a little bit that overreach, for sure.
Hanging from bar
7 pull-ups
5 push-ups (5 regular)
6 pull-ups
5 push-ups (5 regular)
5 push-ups (5 regular)
5 pull-ups
5 push-ups (5 regular)
4 pull-ups
5 push-ups (5 regular)
Total pull-ups - 28, same as last week, 25 push-ups, same as last week, though I did them all regular (no Lizard style) to limit stress on the R elbow. Wanted to keep today very light, no KB work, just resting this weekend mainly particularly in light of some of the mobility work I am focused on trying to do. I have increased volume a bit lately and it's possible I am touching on the far side of what I am capable of right now. Better to back it off a little bit that overreach, for sure.
4/10/15 Friday April 10, 2015 (DB 24kgs Jerks - PR)
8:00am - Pain Free exercises, focusing on the hips and shoulders - 60 minutes
9:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 60 minutes, lots of mobility work, lacrosse ball work
10:00am - Kettlebell warm up
1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4
10:15am- Training session - DB 24kgs Jerks - PR
2x:
20kg TGU with high bridges x 2/2
20kg Windmill x 3/3
20kg BU PR x 2/2
20kg 2H SW, 10
DB 24kgs Jerks, on the minute, 9 minutes
5 reps x 3 mins
4 reps x 3 mins
3 reps x 3 mins
36 reps - PR
DB 24kgs farmer carry, 1 minute
10:45am - Complete
5:30pm - Chiro adjustments
Notes - Writing this late Saturday night. Been a fascinating couple of days. First off, I have known that there are mobility issues going on I have been really trying to improve. Spent several days focusing on exercises from my Pain Free book, trying to open up the hips, mainly R, and shoulders, mainly R. The R shoulder I know has been internally rotated, an old stress pattern, causing some issues on my thoracic mobility on that side, and putting undue stress on by tricep, elbow, and forearm on that right side. Frustrating for sure but some of the things I have been doing have been helping things. I know this all really emanates from the shoulder being off. I have been going hard, tons and tons of driving this week with the kids for their spring break, and am just wound up and body is tight. Deep tissue massage Wed evening was helpful, did all of this mobility work, but took forever to get going on Friday morning. I was feeling way less than my best but knew that I could press on, get the work in, and had a chiropractic adjustment planned for Friday afternoon. My chiro is really exceptional and also is very helpful - can adjust anything, and we do a number of drills etc. that help flush out issues that he then addresses. I know my CNS is just a bit off given all of the imbalances on my R side so wanted to set out to getting this going in the right direction. As to my actual training on Friday, it did go well. Noticed that the oblique strain on my L side was quite a bit better, windmills were fine and so were the double jerks. Doing jerks on the minute was interesting and very challenging. Just love this movement. I am really looking forward to more practice as I improve my mobility and work through these issues. The chiro work Friday evening was exactly as I hoped for - immediate relief for my shoulder, below, forearm. Almost shocked really but like I said I have been seeing Jason for years and he is outstanding. I feel fortunate to know professionals that can help me with stuff like this so I can get the most out of my training, and in turn really benefit my overall health. Today was a good day as I have noted on my separate blog post.
9:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 60 minutes, lots of mobility work, lacrosse ball work
10:00am - Kettlebell warm up
1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4
10:15am- Training session - DB 24kgs Jerks - PR
2x:
20kg TGU with high bridges x 2/2
20kg Windmill x 3/3
20kg BU PR x 2/2
20kg 2H SW, 10
DB 24kgs Jerks, on the minute, 9 minutes
5 reps x 3 mins
4 reps x 3 mins
3 reps x 3 mins
36 reps - PR
DB 24kgs farmer carry, 1 minute
10:45am - Complete
5:30pm - Chiro adjustments
Notes - Writing this late Saturday night. Been a fascinating couple of days. First off, I have known that there are mobility issues going on I have been really trying to improve. Spent several days focusing on exercises from my Pain Free book, trying to open up the hips, mainly R, and shoulders, mainly R. The R shoulder I know has been internally rotated, an old stress pattern, causing some issues on my thoracic mobility on that side, and putting undue stress on by tricep, elbow, and forearm on that right side. Frustrating for sure but some of the things I have been doing have been helping things. I know this all really emanates from the shoulder being off. I have been going hard, tons and tons of driving this week with the kids for their spring break, and am just wound up and body is tight. Deep tissue massage Wed evening was helpful, did all of this mobility work, but took forever to get going on Friday morning. I was feeling way less than my best but knew that I could press on, get the work in, and had a chiropractic adjustment planned for Friday afternoon. My chiro is really exceptional and also is very helpful - can adjust anything, and we do a number of drills etc. that help flush out issues that he then addresses. I know my CNS is just a bit off given all of the imbalances on my R side so wanted to set out to getting this going in the right direction. As to my actual training on Friday, it did go well. Noticed that the oblique strain on my L side was quite a bit better, windmills were fine and so were the double jerks. Doing jerks on the minute was interesting and very challenging. Just love this movement. I am really looking forward to more practice as I improve my mobility and work through these issues. The chiro work Friday evening was exactly as I hoped for - immediate relief for my shoulder, below, forearm. Almost shocked really but like I said I have been seeing Jason for years and he is outstanding. I feel fortunate to know professionals that can help me with stuff like this so I can get the most out of my training, and in turn really benefit my overall health. Today was a good day as I have noted on my separate blog post.
Thursday, April 9, 2015
4/9/15 Thursday April 9, 2015 (16kg TGUs, SLDL)
9:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
9:30am - 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)
9:30am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:45am - Training session - 16kg TGU, 16kg SLDLCrooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TGU with hip bridges x 2, 1/1
16kg SLDL, 5/5
16kg SLDL, 5/5
10:00am - Complete
Notes - Got a lot of sleep last night, day off from work, knew I needed the rest. Very light day here intentionally with training as my plan was to take the entire day to paint my basement living room, which I accomplished (writing this late at night right before bed). Very happy about it. Looking forward to training the double KB jerk tomorrow.
Notes - Got a lot of sleep last night, day off from work, knew I needed the rest. Very light day here intentionally with training as my plan was to take the entire day to paint my basement living room, which I accomplished (writing this late at night right before bed). Very happy about it. Looking forward to training the double KB jerk tomorrow.
4/8/15 Wednesday April 8, 2015 (DB FSQ ladder - PR)
8:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
8:30am - Kettlebell warm up
1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4
2x:
24kg TGU with high bridges x 2/2
24kg SLDL , 3/3
BREAK - driving back to Seattle
4:30pm - some mobility work, focused on the hips
5:00pm- Training session - DB FSQ ladder - PR
2x:
16kg TGU with high bridges x 2/2
16kg windmill practice, 3/3 (done very cautiously due to oblique strain)
20kg BU SQ, 1/1
20kg 2H SW, 10
3x:
24kg DB FSQ, 5
32kg DB FSQ, 2
28kg DB FSQ, 3
30 reps - PR on DB 32kgs, awesome
DB 28kgs farmer carry, 1 minute
DB 32kgs farmer carry, 1 minute
DB 24kgs farmer carry, 1 minute
5;40pm - Complete
7:15pm - deep tissue massage
Notes - All in all, very good here. Woke up feeling good after a night's rest, and the mobility and light KB work in the morning felt very good. Feel like the minor oblique strain is definitely getting better, and am just focused on stretching it appropriately, but definitely not overdoing it. Drove back to Seattle from Portland mid day, and then got to work in the afternoon on the main training for the day. Went very cautiously on the windmills, and I have to say, it just doesn't feel quite right. I really focused on getting into my hip and glute and that helped. Obviously feeling this in the lower back would be wrong, and so I was very vigilant about keeping a straight let under the bell and getting into the hip, but still, it just doesn't feel quite right. I need to revisit this with Kevin. Could be over concern given the minor strain I think I picked up when I practiced these for the first time last week. I also think my hamstrings are too damn tight, and inner quads as well, which is inhibiting my ability to do this correctly. I am frustrated but will continue to try and work on those areas to improve flexibility and mobility for this lift. In any event, I didn't do anything stupid. A win there. Got into the DB FSQs and noticed that my traps were lighting up, which I did not like. I should have been feeling this more in the lats and glutes. I think all of the driving in the car and then trying to jump into this training session was a major challenge on the body. Also, snatching on Monday which is tough on the traps could have an impact. Or hell it could be the oblique thing which is throwing stuff off. In any event damn it I was getting pissed but re-focused, really focused, on the glutes and lats, zipping up at the top of each rep, and staying tight in the rack. I was able to take the pressure off the traps I felt in the first set, but never felt totally right. I decided that 3 rounds was good, you take what you can get sometimes and live to train another day. Did not want to do something stupid here. A bonus is that I definitely have not done DB FSQs with 32kgs and I nailed 6 reps with those babies, including the DB CL into the rack which honestly were all very smooth, I was not jerking the bells, was not banging them into my shoulders, it was all pretty good I think. Ending with some DB farmers felt great on the shoulders actually. I also intermixed a lot of hanging from my balcony during this session to try and stretch out those lats and get some pressure off the traps that I felt in the first set, and that was good too. Ended the day by going to my massage therapist for a deep tissue massage which I sure as hell needed. That was excellent. We'll see how we go the next few days. I am off from work so that helps.
8:30am - Kettlebell warm up
1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4
2x:
24kg TGU with high bridges x 2/2
24kg SLDL , 3/3
BREAK - driving back to Seattle
4:30pm - some mobility work, focused on the hips
5:00pm- Training session - DB FSQ ladder - PR
2x:
16kg TGU with high bridges x 2/2
16kg windmill practice, 3/3 (done very cautiously due to oblique strain)
20kg BU SQ, 1/1
20kg 2H SW, 10
3x:
24kg DB FSQ, 5
32kg DB FSQ, 2
28kg DB FSQ, 3
30 reps - PR on DB 32kgs, awesome
DB 28kgs farmer carry, 1 minute
DB 32kgs farmer carry, 1 minute
DB 24kgs farmer carry, 1 minute
5;40pm - Complete
7:15pm - deep tissue massage
Notes - All in all, very good here. Woke up feeling good after a night's rest, and the mobility and light KB work in the morning felt very good. Feel like the minor oblique strain is definitely getting better, and am just focused on stretching it appropriately, but definitely not overdoing it. Drove back to Seattle from Portland mid day, and then got to work in the afternoon on the main training for the day. Went very cautiously on the windmills, and I have to say, it just doesn't feel quite right. I really focused on getting into my hip and glute and that helped. Obviously feeling this in the lower back would be wrong, and so I was very vigilant about keeping a straight let under the bell and getting into the hip, but still, it just doesn't feel quite right. I need to revisit this with Kevin. Could be over concern given the minor strain I think I picked up when I practiced these for the first time last week. I also think my hamstrings are too damn tight, and inner quads as well, which is inhibiting my ability to do this correctly. I am frustrated but will continue to try and work on those areas to improve flexibility and mobility for this lift. In any event, I didn't do anything stupid. A win there. Got into the DB FSQs and noticed that my traps were lighting up, which I did not like. I should have been feeling this more in the lats and glutes. I think all of the driving in the car and then trying to jump into this training session was a major challenge on the body. Also, snatching on Monday which is tough on the traps could have an impact. Or hell it could be the oblique thing which is throwing stuff off. In any event damn it I was getting pissed but re-focused, really focused, on the glutes and lats, zipping up at the top of each rep, and staying tight in the rack. I was able to take the pressure off the traps I felt in the first set, but never felt totally right. I decided that 3 rounds was good, you take what you can get sometimes and live to train another day. Did not want to do something stupid here. A bonus is that I definitely have not done DB FSQs with 32kgs and I nailed 6 reps with those babies, including the DB CL into the rack which honestly were all very smooth, I was not jerking the bells, was not banging them into my shoulders, it was all pretty good I think. Ending with some DB farmers felt great on the shoulders actually. I also intermixed a lot of hanging from my balcony during this session to try and stretch out those lats and get some pressure off the traps that I felt in the first set, and that was good too. Ended the day by going to my massage therapist for a deep tissue massage which I sure as hell needed. That was excellent. We'll see how we go the next few days. I am off from work so that helps.
Tuesday, April 7, 2015
4/7/15 Tuesday April 7, 2015 (24kg TGUs, GSq)
9:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
9:30am - 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)
9:30am - 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
2x:
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:45am - Training session - 24kg TGU, 24kg GSqCrooked Arm bar 16kg with 3 presses and rotations, 1/1
2x:
24kg TGU with hip bridges x 2, 1/1
24kg GSq, 3/3
24kg GSq, 3/3
10:00am - Complete
Notes - Good day, feeling very good actually. Surprising a little as yesterday was a bit of a struggle working through a tweak on the L oblique etc. as I mentioned in my training notes. Did a ton of mobility work, lots of hamstring stretches, using the wall, etc. which really helped a lot. Got a good night's sleep as well. Relaxed hanging out with my kids at the Oregon Coast, enjoying the time together. Great stuff.
Notes - Good day, feeling very good actually. Surprising a little as yesterday was a bit of a struggle working through a tweak on the L oblique etc. as I mentioned in my training notes. Did a ton of mobility work, lots of hamstring stretches, using the wall, etc. which really helped a lot. Got a good night's sleep as well. Relaxed hanging out with my kids at the Oregon Coast, enjoying the time together. Great stuff.
4/6/15 Monday April 6, 2015 (24kg SN 6/6 on the min 8 mins)
9:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 75 minutes (excessive time mobilizing, stretching after car rides over the weekend)
10:15am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4
10:30am- Training session - 24kg SN 6/6 on the min 8 mins
2x:
24kg TGU with high bridges x 2/2
24kg SLDL , 5/5
24kg 1H SW, 10/10
24kg SN 6/6 on the min, 8 mins
96 reps
24kg farmer carry, 1 minute, switch sides, 1 minute
11:00am - Complete
Notes - Very busy weekend including driving to Tacoma, then to my parents' place near Battleground, on Sunday, and then to the Oregon Coast at Cannon Beach on Monday for a little spring break trip with my kids. I am definitely tight and battling some stuff. Noticed that doing windmills last Friday did a little bit of a number of my L lower oblique and low back, so I am stretching the area and keeping it mobilized. Felt great doing training on Saturday, and was not bothered by it today. Sitting a lot is not doing wonders for it and I have noticed how incredibly tight my hamstrings are, which is exacerbating the issue for sure and in fact probably is largely the cause of it. Kind of an odd thing but again not surprising that learning a new movement (in this case the windmill, followed by double jerks) may bring something up. Plus the added stress of a holiday and travel etc. is a factor. I took forever to get moving this morning and did a lot of mobility work. Ultimately got into the training session and things felt very good, nice to snatch again, bell felt pretty light actually. My technique is better, am stronger as well and I can really feel my hips pop that bell up into lockout on a lot of the reps, as opposed to my arms doing the work, so that is excellent. Arms should be there to steer the bell but that's it - got to get the power from the hinge and from the hips.
10:15am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4
10:30am- Training session - 24kg SN 6/6 on the min 8 mins
2x:
24kg TGU with high bridges x 2/2
24kg SLDL , 5/5
24kg 1H SW, 10/10
24kg SN 6/6 on the min, 8 mins
96 reps
24kg farmer carry, 1 minute, switch sides, 1 minute
11:00am - Complete
Notes - Very busy weekend including driving to Tacoma, then to my parents' place near Battleground, on Sunday, and then to the Oregon Coast at Cannon Beach on Monday for a little spring break trip with my kids. I am definitely tight and battling some stuff. Noticed that doing windmills last Friday did a little bit of a number of my L lower oblique and low back, so I am stretching the area and keeping it mobilized. Felt great doing training on Saturday, and was not bothered by it today. Sitting a lot is not doing wonders for it and I have noticed how incredibly tight my hamstrings are, which is exacerbating the issue for sure and in fact probably is largely the cause of it. Kind of an odd thing but again not surprising that learning a new movement (in this case the windmill, followed by double jerks) may bring something up. Plus the added stress of a holiday and travel etc. is a factor. I took forever to get moving this morning and did a lot of mobility work. Ultimately got into the training session and things felt very good, nice to snatch again, bell felt pretty light actually. My technique is better, am stronger as well and I can really feel my hips pop that bell up into lockout on a lot of the reps, as opposed to my arms doing the work, so that is excellent. Arms should be there to steer the bell but that's it - got to get the power from the hinge and from the hips.
4/4/15 Saturday April 4, 2015 (pull-ups, push-ups, 2H SW, hill sprints)
Good day. Went to Greenlake in the morning with the kids and banged out pull-ups and push-ups before 11am.
Hanging from bar
7 pull-ups
5 push-ups (3 regular, 2 lizard)
6 pull-ups
5 push-ups (3 regular, 2 lizard)
6 pull-ups
5 push-ups (3 regular, 2 lizard)
5 pull-ups
5 push-ups (3 regular, 2 lizard)
4 pull-ups
5 push-ups (3 regular, 2 lizard)
Pistol squat, 1/1
Break
5:00pm
24kg farmer carry, switching hands, hundred yards
24kg GSq, 5
24kg H2H SW, 10/10
Shoulder taps, 8/8
24kg BU CL, 1/1
24kg BU PR, 1/1 (difficult)
1H Jerk 24kg, 10/10
2H 24kg SW, 10
Hill sprint, 10 seconds
rest
x 5 Up from 4 last week
24kg farmer carry, switching hands, hundred yards
Total pull-ups - 28, down 1 from last week, 25 push-ups, same as last week. As planned dropped the pull-ups down and want to work at this range for a couple of weeks until it feels extremely solid, and then try to go up again. This did feel good. The work in the afternoon felt great. Again I just did a bit of freestyling with the KB, a few different movements, and enjoyed playing around. I forgot that I really like H2H swings as well, that is a pretty cool movement to float the KB up and just go back and forth getting into a nice rhythm. Good movement for warm ups, I may incorporate that a bit more in the future.
Hanging from bar
7 pull-ups
5 push-ups (3 regular, 2 lizard)
6 pull-ups
5 push-ups (3 regular, 2 lizard)
6 pull-ups
5 push-ups (3 regular, 2 lizard)
5 pull-ups
5 push-ups (3 regular, 2 lizard)
4 pull-ups
5 push-ups (3 regular, 2 lizard)
Pistol squat, 1/1
Break
5:00pm
24kg farmer carry, switching hands, hundred yards
24kg GSq, 5
24kg H2H SW, 10/10
Shoulder taps, 8/8
24kg BU CL, 1/1
24kg BU PR, 1/1 (difficult)
1H Jerk 24kg, 10/10
2H 24kg SW, 10
Hill sprint, 10 seconds
rest
x 5 Up from 4 last week
24kg farmer carry, switching hands, hundred yards
Total pull-ups - 28, down 1 from last week, 25 push-ups, same as last week. As planned dropped the pull-ups down and want to work at this range for a couple of weeks until it feels extremely solid, and then try to go up again. This did feel good. The work in the afternoon felt great. Again I just did a bit of freestyling with the KB, a few different movements, and enjoyed playing around. I forgot that I really like H2H swings as well, that is a pretty cool movement to float the KB up and just go back and forth getting into a nice rhythm. Good movement for warm ups, I may incorporate that a bit more in the future.
Friday, April 3, 2015
4/3/15 Friday April 3, 2015 (Training with Kevin - learning the windmill, 2H Jerk)
Training with Kevin today, from 6:15am to 7:30 or so. Big day as it was time to learn the Double KB Jerk, after learning the Jerk last week.
We did some warm up stuff, then some arm bars and getups with the 16kg, trying to mobilize the t-spine. Hanging from the bar.
We then practiced the Windmill, first with no bell, and then Windmills with the 16kg. Good movement, I have been doing this in a TK fashion but it was good to do a full Windmill and see what that was like. I am pretty tight in my quads and hamstrings, and it was holding me back. This will be a good exercise for me for sure.
Warmed up with a bit of 1H Jerk with the 24kg. I basically then worked a number of sets with the DB 20kg, and DB 24kg bells on the Jerk, by the end basically focusing on the DB 24kg where I did 10 minutes of 4 reps, on the minute. Felt amazing. I am seriously loving the Jerk.
We did some warm up stuff, then some arm bars and getups with the 16kg, trying to mobilize the t-spine. Hanging from the bar.
We then practiced the Windmill, first with no bell, and then Windmills with the 16kg. Good movement, I have been doing this in a TK fashion but it was good to do a full Windmill and see what that was like. I am pretty tight in my quads and hamstrings, and it was holding me back. This will be a good exercise for me for sure.
Warmed up with a bit of 1H Jerk with the 24kg. I basically then worked a number of sets with the DB 20kg, and DB 24kg bells on the Jerk, by the end basically focusing on the DB 24kg where I did 10 minutes of 4 reps, on the minute. Felt amazing. I am seriously loving the Jerk.
Thursday, April 2, 2015
4/2/15 Thursday April 2, 2015 (24kg TGUs, SLDL)
7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 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
2x:
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:50am - Break
9:00am - Training session - 24kg TGU, 24kg SLDLCrooked Arm bar 16kg with 3 presses and rotations, 1/1
7:50am - Break
2x:
24kg TGU to the knee, 1/1
24kg SLDL, 3/3
24kg SLDL, 3/3
9:15am - Complete
Notes - Good day, feeling very good actually. Quite encouraging. Moving well. Squatting does good things for me.
Notes - Good day, feeling very good actually. Quite encouraging. Moving well. Squatting does good things for me.
Wednesday, April 1, 2015
4/1/15 Wednesday April 1, 2015 (DB 28kgs FSQ - PR)
6:35am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 minutes
6:55am - 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)
Crawling, 1 minute
24kg TGU, 1/1 to the knee
24kg GSq, 6
6:55am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 3/3
7:10am - Training session - DB 28kgs FSQ
2x:Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 3/3
7:10am - Training session - DB 28kgs FSQ
Crawling, 1 minute
24kg TGU, 1/1 to the knee
24kg GSq, 6
6x:
DB 28kgs FSQ, 5
30 reps (up from 6 x 4 last week)
DB 28kgs FSQ, 5
30 reps (up from 6 x 4 last week)
28kg farmer carry, 1 minute, 1/1
Hanging from porch overhang, 30 secs, x 3
Hanging from porch overhang, 30 secs, x 3
7:45am - Complete
Notes - Excellent training session. Felt very good. Strong work today, great squats. The squat is a good movement for me and I feel like sometimes my body just wants to squat. As I am writing this mid morning, R forearm and elbow are a bit tight, not necessarily a surprise as this is pretty heavy work and there is some intensity on the grip in the front squat for sure. Will work on some mobility and soft tissue work tonight.
Notes - Excellent training session. Felt very good. Strong work today, great squats. The squat is a good movement for me and I feel like sometimes my body just wants to squat. As I am writing this mid morning, R forearm and elbow are a bit tight, not necessarily a surprise as this is pretty heavy work and there is some intensity on the grip in the front squat for sure. Will work on some mobility and soft tissue work tonight.
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