7:15am - belly breathing, Primal Move practice, lacrosse ball release - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
7:45am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:50am - Complete
Notes - Good day, uneventful. Significantly less tight than earlier in the week, really pleased about that.
Thursday, June 30, 2016
Wednesday, June 29, 2016
6/29/16 Wednesday June 29 2016 (CL&PR 36kgs, 2H SW 48kg )
7:00am - belly breathing, lacrosse ball, Primal Move practice - 50 minutes (needed extra time to mobilize, very tight shoulders, pec)
7:50am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:05am- Training session - CL&PR 36kg, 2H SW 48kg
2x:
24kg TGU, 3/3 windmills
48kg DL, 5
28kg PR, 3/3
32kg PR, 2/2
4x:
36kg CL&PR, 1/1, 2/2
(2nd set, failed 2nd rep on the R side, put down and got the rep, kept going)
12 clean and presses per arm
5x:
48kg 2H SW, 10
8:45am - Complete
Notes - Interesting day. Did not feel good, stomach was in knots and a bit of nausea even. A little something is up here for sure. Right side feeling a hell of a lot better today particularly the R elbow, thankfully, given a lot of focused lacrosse ball work on trying to relieve some tension. Very much focused on technique today, this all went fine. I did have a failed rep on the 2nd rep of my 2nd set of 36kg CL&PR, on the R side, which is the tight side. I caught the clean a little wide, not a good position to press from. I noticed it right away and just set the bell down, there was no reason to really grind out the rep and waste energy. I re-focused, got tighter on my next rep and all subsequent reps, and things went fine. I decided not to push for 5 sets but stopped short of that at 4 sets. The 2H SW with the 48kg was solid, felt very good.
7:50am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:05am- Training session - CL&PR 36kg, 2H SW 48kg
2x:
24kg TGU, 3/3 windmills
48kg DL, 5
28kg PR, 3/3
32kg PR, 2/2
4x:
36kg CL&PR, 1/1, 2/2
(2nd set, failed 2nd rep on the R side, put down and got the rep, kept going)
12 clean and presses per arm
5x:
48kg 2H SW, 10
8:45am - Complete
Notes - Interesting day. Did not feel good, stomach was in knots and a bit of nausea even. A little something is up here for sure. Right side feeling a hell of a lot better today particularly the R elbow, thankfully, given a lot of focused lacrosse ball work on trying to relieve some tension. Very much focused on technique today, this all went fine. I did have a failed rep on the 2nd rep of my 2nd set of 36kg CL&PR, on the R side, which is the tight side. I caught the clean a little wide, not a good position to press from. I noticed it right away and just set the bell down, there was no reason to really grind out the rep and waste energy. I re-focused, got tighter on my next rep and all subsequent reps, and things went fine. I decided not to push for 5 sets but stopped short of that at 4 sets. The 2H SW with the 48kg was solid, felt very good.
6/29/16 Tuesday June 29, 2016 (KB warm up)
7:15am - belly breathing, Primal Move practice, lacrosse ball release - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
7:45am- End
Notes - Really tight, both in the abductors but primarily the right shoulder / pec is tight, causing bicep tightness and elbow is irritated. I think this is a carryover from not enough sleep lately or mobility work on the shoulders but also exacerbated a bit by the double bell work on Monday with the 24kgs, and rows. Too movements I don't do much I think it was a little too much newness introduced on top of the lack of sleep / not enough mobility work recently on the shoulders. Need to watch this carefully. Increased time with the lacrosse ball on hot spots, and also scheduled a body work session for this Friday.
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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
7:45am- End
Notes - Really tight, both in the abductors but primarily the right shoulder / pec is tight, causing bicep tightness and elbow is irritated. I think this is a carryover from not enough sleep lately or mobility work on the shoulders but also exacerbated a bit by the double bell work on Monday with the 24kgs, and rows. Too movements I don't do much I think it was a little too much newness introduced on top of the lack of sleep / not enough mobility work recently on the shoulders. Need to watch this carefully. Increased time with the lacrosse ball on hot spots, and also scheduled a body work session for this Friday.
Monday, June 27, 2016
6/27/16 Monday June 27, 2016 (DB 24kgs complex)
6:45am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes (needed extra time to mobilize, very tight hamstrings and hips)
7:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:20am- Training session - DB 24kgs complex
2x:
20kg TGU, 3/3 windmills
20kg GSq, 5
30 minutes
DB 24kgs CL 1, PR 1, FSQ 1, Row 1 (used a box for the row)
Not sure how many sets, maybe 17 or 18. The rows slowed things down a bit.
24kg 2H SW, 20
8:00am - Complete
Notes - I enjoyed this. Have not done doubles work in some time. Its a different groove for sure. I noticed in the pressing had significantly improved overhead mobility, and the pressing groove was better. More engaged lats, and arms were closer to my head (straighter line up, better thoracic mobility). That was great to feel. I have not double overhead pressed bells in a long, long time.
7:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:20am- Training session - DB 24kgs complex
2x:
20kg TGU, 3/3 windmills
20kg GSq, 5
30 minutes
DB 24kgs CL 1, PR 1, FSQ 1, Row 1 (used a box for the row)
Not sure how many sets, maybe 17 or 18. The rows slowed things down a bit.
24kg 2H SW, 20
8:00am - Complete
Notes - I enjoyed this. Have not done doubles work in some time. Its a different groove for sure. I noticed in the pressing had significantly improved overhead mobility, and the pressing groove was better. More engaged lats, and arms were closer to my head (straighter line up, better thoracic mobility). That was great to feel. I have not double overhead pressed bells in a long, long time.
Saturday, June 25, 2016
6/25/16 Saturday June 25, 2016 (24kg KB aerobics)
3:30pm - belly breathing, lacrosse ball, Primal Move practice - 15 minutes
3:45pm - Kettlebell warm up
1/2K halos - 16kg, 5X each side / each leg (total 10X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
4:00pm- Training session - 24kg KB aerobics
2x:
20kg TGU, 3/3 windmill position, L, R
20kg GSq, 5
At Greenlake
4:30pm
24kg 2H SW, 20
24kg CL 1, PR 1, FSQ 1, SN 1, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 2, set down switch hands, repeat
5:00pm - Complete
30 minute walk around the lake
Notes - Fantastic training session. Did this in the warm 70 degree sun at Greenlake. Amazing. I love training out in the open like that. So cool. Feeling really strong. Wind is a little bit better than it has been too after a couple of weeks of trying to focus on conditioning.
3:45pm - Kettlebell warm up
1/2K halos - 16kg, 5X each side / each leg (total 10X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
4:00pm- Training session - 24kg KB aerobics
2x:
20kg TGU, 3/3 windmill position, L, R
20kg GSq, 5
At Greenlake
4:30pm
24kg 2H SW, 20
24kg CL 1, PR 1, FSQ 1, SN 1, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 2, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 3, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 4, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 5, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 6, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 7, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 8, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 9, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 10, set down switch hands, repeat
10 CL / PR / FSQ per arm, 55 snatches per arm
24kg 2H SW, 20
24kg 2H SW, 20
30 minute walk around the lake
Notes - Fantastic training session. Did this in the warm 70 degree sun at Greenlake. Amazing. I love training out in the open like that. So cool. Feeling really strong. Wind is a little bit better than it has been too after a couple of weeks of trying to focus on conditioning.
Friday, June 24, 2016
6/24/16 Friday June 24, 2016 (24kg moving target complex)
6:45am - belly breathing, lacrosse ball, Primal Move practice - 15 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:15am- Training session - 24kg moving target complex
2x:
24kg TGU, windmill 3/3
16kg TK behind the back neck stretch
24kg GSq, 5
3x:
24kg 3 1H SW, 1 SN, 1 PR, 1 FSQ
24kg 1 1H SW, 3 SN, 1 PR, 1 FSQ
That was a bitch.
24kg 2H SW, 20
7:45am - Complete
Notes - That was seriously tough. Not easier than last week. These conditioning training sessions are brutal when you are not really in condition for them!! This training session makes the 24kg feel seriously heavy by the last set. One good thing is that no issues this week with tight abductors or hips, like what I experienced last week, from heavy front squats and seesaw presses with the 32s. Feeling good about progress.
7:00am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:15am- Training session - 24kg moving target complex
2x:
24kg TGU, windmill 3/3
16kg TK behind the back neck stretch
24kg GSq, 5
3x:
24kg 3 1H SW, 1 SN, 1 PR, 1 FSQ
24kg 1 1H SW, 3 SN, 1 PR, 1 FSQ
24kg 1 1H SW, 1 SN, 3 PR, 1 FSQ
24kg 1 1H SW, 1 SN, 1 PR, 3 FSQ
set bell down
switch hands and do it again
That was a bitch.
24kg 2H SW, 20
7:45am - Complete
Notes - That was seriously tough. Not easier than last week. These conditioning training sessions are brutal when you are not really in condition for them!! This training session makes the 24kg feel seriously heavy by the last set. One good thing is that no issues this week with tight abductors or hips, like what I experienced last week, from heavy front squats and seesaw presses with the 32s. Feeling good about progress.
6/24/16 Thursday June 24, 2016 (24kg TGUs, 24kg SLDLs)
7:15am - belly breathing, Primal Move practice, lacrosse ball release - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
7:45am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:55am - Complete
Notes - Good day, uneventful.
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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
7:45am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:55am - Complete
Notes - Good day, uneventful.
Wednesday, June 22, 2016
6/22/16 Wednesday June 22, 2016 (SS PR 32kgs, DB FSQ 32kgs - PR)
6:00am - belly breathing, lacrosse ball, Primal Move practice - 40 minutes
6:40am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:55am- Training session - SS PR 32kgs, DB FSQ 32kgs - PR
2x:
20kg TGU, windmill 3/3
48kg DL, 5
SS PR 24kgs, 5/5
DB FSQ 24kgs, 5
24kg 2H SW, 10
5x:
DB FSQ 32kgs, 3
SS PR 32kgs, 3/3
PRs all around
24kg 2H SW, 20
7:35am - Complete
Notes - Huge PRs today, really pleased. Great technique, feeling strong. This was awesome.
6:40am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:55am- Training session - SS PR 32kgs, DB FSQ 32kgs - PR
2x:
20kg TGU, windmill 3/3
48kg DL, 5
SS PR 24kgs, 5/5
DB FSQ 24kgs, 5
24kg 2H SW, 10
5x:
DB FSQ 32kgs, 3
SS PR 32kgs, 3/3
PRs all around
24kg 2H SW, 20
7:35am - Complete
Notes - Huge PRs today, really pleased. Great technique, feeling strong. This was awesome.
6/22/16 Tuesday June 22, 2016 (24kg TGUs, 24kg SLDLs)
7:15am - belly breathing, Primal Move practice, lacrosse ball release - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
7:45am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:50am - Complete
Notes - Fine day. Pressed for time.
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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
7:45am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:50am - Complete
Notes - Fine day. Pressed for time.
6/22/16 Tuesday June 22, 2016 (24kg TGUs, 24kg SLDLs)
7:15am - belly breathing, Primal Move practice, lacrosse ball release - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
7:45am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:50am - Complete
Notes - Fine day. Pressed for time.
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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
7:45am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:50am - Complete
Notes - Fine day. Pressed for time.
Monday, June 20, 2016
6/20/16 Monday June 20, 2016 (TGUs, 2H SW ladder)
7:30am - belly breathing, lacrosse ball, Primal Move practice - 40 minutes
8:10am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:25am- Training session - TGUs, 2H SW ladder
24kg TGU to kneeling position, 1/1
16kg TK behind the back hold
28kg TGU to kneeling position, 1/1
16kg TK behind the back hold
100 2H SW
9:00am - Complete
Notes - Solid work. Reversed bells from last week to emphasize more reps with the heavier bells, as per Kevin's instruction. Felt very good today. Get-ups felt stronger than last week as well.
8:10am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:25am- Training session - TGUs, 2H SW ladder
24kg TGU to kneeling position, 1/1
16kg TK behind the back hold
28kg TGU to kneeling position, 1/1
16kg TK behind the back hold
32kg TGU to kneeling position, 1/1
16kg TK behind the back hold
16kg TK behind the back hold
24kg 2H SW, 5
28kg 2H SW, 5
32kg 2H SW, 10
24kg 2H SW, 5
28kg 2H SW, 5
36kg 2H SW, 10
24kg 2H SW, 5
28kg 2H SW, 5
40kg 2H SW, 10
24kg 2H SW, 5
28kg 2H SW, 5
44kg 2H SW, 10
24kg 2H SW, 5
28kg 2H SW, 5
48kg 2H SW, 10100 2H SW
9:00am - Complete
Notes - Solid work. Reversed bells from last week to emphasize more reps with the heavier bells, as per Kevin's instruction. Felt very good today. Get-ups felt stronger than last week as well.
Saturday, June 18, 2016
6/18/16 Saturday June 18, 2016 (24kg KB aerobics)
In Spokane
7:40am - belly breathing, lacrosse ball, Primal Move practice - 25 minutes
8:05am - Kettlebell warm up
1/2K halos - 16kg, 5X each side / each leg (total 10X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:20am- Training session - 24kg KB aerobics
2x:
24kg TGU, 3/3 windmill position, L, R
24kg GSq, 5
24kg CL 1, PR 1, FSQ 1, SN 1, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 2, set down switch hands, repeat
8:50am - Complete
Notes - Training session in the morning from our hotel room in Spokane. The absolute beauty of kettlebells. I am not sure I can really articulate how awesome it is to be able to carry a couple of bells with you on vacation etc. and have a hand-held gym wherever you go. One 16kg and one 24kg and I was completed gassed after marching through this KB aerobics session with little rest periods. Great stuff.
7:40am - belly breathing, lacrosse ball, Primal Move practice - 25 minutes
8:05am - Kettlebell warm up
1/2K halos - 16kg, 5X each side / each leg (total 10X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:20am- Training session - 24kg KB aerobics
2x:
24kg TGU, 3/3 windmill position, L, R
24kg GSq, 5
24kg CL 1, PR 1, FSQ 1, SN 1, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 2, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 3, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 4, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 5, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 6, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 7, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 8, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 9, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 10, set down switch hands, repeat
10 CL / PR / FSQ per arm, 55 snatches per arm
Notes - Training session in the morning from our hotel room in Spokane. The absolute beauty of kettlebells. I am not sure I can really articulate how awesome it is to be able to carry a couple of bells with you on vacation etc. and have a hand-held gym wherever you go. One 16kg and one 24kg and I was completed gassed after marching through this KB aerobics session with little rest periods. Great stuff.
Friday, June 17, 2016
6/17/16 Friday June 17, 2016 (24kg moving target complex)
7:45am - belly breathing, lacrosse ball, Primal Move practice - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:30am- Training session - 24kg moving target complex
2x:
24kg TGU, windmill 3/3
16kg TK behind the back neck stretch
24kg GSq, 5
3x:
24kg 3 1H SW, 1 SN, 1 PR, 1 FSQ
24kg 1 1H SW, 3 SN, 1 PR, 1 FSQ
That was a bitch.
24kg 2H SW, 20
9:00am - Complete
Notes - Man that conditioning session was HARD. Not the type of training I have been doing lately. Best thing is that last night I spent a lot of time blasting my abductors with the KB to loosen then up, which really helped. They got very tight after pressing and squatting Wed. I went with a wide stance on the ballistics today, really felt good, back opening up, hips, abductors. Great sign. Headed to Spokane for the weekend, bringing my 16 and 24kg, going to get a little bit of work in and some R&R with the kids for Father's Day weekend.
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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:30am- Training session - 24kg moving target complex
2x:
24kg TGU, windmill 3/3
16kg TK behind the back neck stretch
24kg GSq, 5
3x:
24kg 3 1H SW, 1 SN, 1 PR, 1 FSQ
24kg 1 1H SW, 3 SN, 1 PR, 1 FSQ
24kg 1 1H SW, 1 SN, 3 PR, 1 FSQ
24kg 1 1H SW, 1 SN, 1 PR, 3 FSQ
set bell down
switch hands and do it again
That was a bitch.
24kg 2H SW, 20
9:00am - Complete
Notes - Man that conditioning session was HARD. Not the type of training I have been doing lately. Best thing is that last night I spent a lot of time blasting my abductors with the KB to loosen then up, which really helped. They got very tight after pressing and squatting Wed. I went with a wide stance on the ballistics today, really felt good, back opening up, hips, abductors. Great sign. Headed to Spokane for the weekend, bringing my 16 and 24kg, going to get a little bit of work in and some R&R with the kids for Father's Day weekend.
6/16/16 Thursday June 16, 2016 (24kg TGUs, 24kg SLDLs)
7:15am - belly breathing, Primal Move practice, lacrosse ball release - 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)
7:40 - Break
8:30 - Resume
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
8:40am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
8:45am - Complete
Notes - Insanely tight hip flexors, abductors today - the double 32kgs caught up with me a bit. Need to work harder on releasing these muscles. That was more of a shock to the system than I anticipated it appears.
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)
7:40 - Break
8:30 - Resume
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
8:40am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
8:45am - Complete
Notes - Insanely tight hip flexors, abductors today - the double 32kgs caught up with me a bit. Need to work harder on releasing these muscles. That was more of a shock to the system than I anticipated it appears.
Wednesday, June 15, 2016
6/15/16 Wednesday June 15, 2016 (SS PR 32kgs, DB FSQ 32kgs - PR)
6:55am - belly breathing, lacrosse ball, Primal Move practice - 40 minutes
7:35am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:50am- Training session - SS PR 32kgs, DB FSQ 32kgs - PR
2x:
20kg TGU, windmill 3/3
48kg DL, 5
SS PR 24kgs, 5/5
DB FSQ 24kgs, 5
5x:
DB FSQ 32kgs, 2
SS PR 32kgs, 2/2
PRs all around
32kg 2H SW, 20
8:30am - Complete
Notes - Huge training day, some serious PRs for me today all in one session. Cleaning and front squatting two 32kgs for doubles, and then doing it with the 32kgs for seesaw presses, for doubles. Had some left in the tank too, this did not exhaust me. Was dialed in on form, really trying to load up by glutes and hams on the cleans, staying very tight, really controlling the bells. Feels amazing to have been able to slowly progress up to this level. I am really excited. Its' all about mastery and just continuing to get better technique, staying tight, and getting stronger one day at a time. Who knows if I will be able to press that 48kg for SFGII in Dallas the first week of August. I don't know. But I do know I have gotten significantly stronger this year, and its simply about doing the work and being smart. I know at some point, if I can keep up this approach and continue to take care of my health and get great coaching, I will press that Beast.
7:35am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:50am- Training session - SS PR 32kgs, DB FSQ 32kgs - PR
2x:
20kg TGU, windmill 3/3
48kg DL, 5
SS PR 24kgs, 5/5
DB FSQ 24kgs, 5
5x:
DB FSQ 32kgs, 2
SS PR 32kgs, 2/2
PRs all around
32kg 2H SW, 20
8:30am - Complete
Notes - Huge training day, some serious PRs for me today all in one session. Cleaning and front squatting two 32kgs for doubles, and then doing it with the 32kgs for seesaw presses, for doubles. Had some left in the tank too, this did not exhaust me. Was dialed in on form, really trying to load up by glutes and hams on the cleans, staying very tight, really controlling the bells. Feels amazing to have been able to slowly progress up to this level. I am really excited. Its' all about mastery and just continuing to get better technique, staying tight, and getting stronger one day at a time. Who knows if I will be able to press that 48kg for SFGII in Dallas the first week of August. I don't know. But I do know I have gotten significantly stronger this year, and its simply about doing the work and being smart. I know at some point, if I can keep up this approach and continue to take care of my health and get great coaching, I will press that Beast.
6/14/16 Tuesday June 14, 2016 (24kg TGUs, 24kg SLDLs)
7:15am - belly breathing, Primal Move practice, lacrosse ball release - 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)
7:40 - Break
8:30 - Resume
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
8:40am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
8:45am - Complete
Notes - Felt good. Easy, moving very well this morning.
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)
7:40 - Break
8:30 - Resume
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
8:40am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
8:45am - Complete
Notes - Felt good. Easy, moving very well this morning.
Monday, June 13, 2016
6/13/16 Monday June 13, 2016 (TGUs, 2H SW ladder)
7:00am - belly breathing, lacrosse ball, Primal Move practice - 40 minutes
7:40am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:55am- Training session - TGUs, 2H SW ladder
24kg TGU to kneeling position, 1/1
16kg TK behind the back hold
28kg TGU to kneeling position, 1/1
16kg TK behind the back hold
125 2H SW
8:30am - Complete
Notes - Pretty much a punch-the-clock workout here. All the parts working, feeling good. I did take extra time to mobilize, some soft tissue work this morning, including using the KB handle of a 24kg to try and roll out my abductors.
7:40am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:55am- Training session - TGUs, 2H SW ladder
24kg TGU to kneeling position, 1/1
16kg TK behind the back hold
28kg TGU to kneeling position, 1/1
16kg TK behind the back hold
32kg TGU to kneeling position, 1/1
16kg TK behind the back hold
16kg TK behind the back hold
24kg 2H SW, 10
28kg 2H SW, 10
32kg 2H SW, 5
24kg 2H SW, 10
28kg 2H SW, 10
36kg 2H SW, 5
24kg 2H SW, 10
28kg 2H SW, 10
40kg 2H SW, 5
24kg 2H SW, 10
28kg 2H SW, 10
44kg 2H SW, 5
24kg 2H SW, 10
28kg 2H SW, 10
48kg 2H SW, 5125 2H SW
8:30am - Complete
Notes - Pretty much a punch-the-clock workout here. All the parts working, feeling good. I did take extra time to mobilize, some soft tissue work this morning, including using the KB handle of a 24kg to try and roll out my abductors.
Sunday, June 12, 2016
6/11/16 Saturday June 11, 2016 (24kg KB aerobics)
8:30am - belly breathing, lacrosse ball, Primal Move practice - 45 minutes
9:15am - Kettlebell warm up
1/2K halos - 8kg, 8X each side / each leg (total 16X)
1/2K halos - 12kg, 8X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:30am- Training session - 24kg KB aerobics
2x:
24kg TGU, 3/3 windmill position, L, R
48kg DL
24kg CL 1, PR 1, FSQ 1, SN 1, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 2, set down switch hands, repeat
10;00am - Complete
Notes - Moving slow this morning and did a bit of extra soft tissue work, which was good. Used the 24kg on my abductors and really tried to blast those a bit as they were tight. Helped a lot. Actual training was great. snatching really seems to open up my back and makes my hips feel good. Felt great all day. I really noticed how strong by grip is and I was just manhandling the 24kg, which is an amazing feeling. This is great stuff and the progress this year is so evident when I pick up a 24kg and it just feels so damn light. This is a great, great sign for me.
9:15am - Kettlebell warm up
1/2K halos - 8kg, 8X each side / each leg (total 16X)
1/2K halos - 12kg, 8X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:30am- Training session - 24kg KB aerobics
2x:
24kg TGU, 3/3 windmill position, L, R
48kg DL
24kg CL 1, PR 1, FSQ 1, SN 1, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 2, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 3, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 4, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 5, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 6, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 7, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 8, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 9, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 10, set down switch hands, repeat
10 CL / PR / FSQ per arm, 55 snatches per arm
24kg 2H SW, 10
10;00am - Complete
Notes - Moving slow this morning and did a bit of extra soft tissue work, which was good. Used the 24kg on my abductors and really tried to blast those a bit as they were tight. Helped a lot. Actual training was great. snatching really seems to open up my back and makes my hips feel good. Felt great all day. I really noticed how strong by grip is and I was just manhandling the 24kg, which is an amazing feeling. This is great stuff and the progress this year is so evident when I pick up a 24kg and it just feels so damn light. This is a great, great sign for me.
Saturday, June 11, 2016
6/10/16 Friday June 10, 2016 (TGUs, 2H SW ladder)
7:45am - belly breathing, lacrosse ball, Primal Move practice - 15 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:15am- Training session - TGUs, 2H SW ladder
24kg TGU to kneeling position, 1/1
28kg TGU to kneeling position, 1/1
125 2H SW
8:50am - Complete
Notes - Slept in, tired, but felt very good doing this training session. Strong get-ups, strong swings. Moved quickly, no issue with wind at all. Solid.
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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:15am- Training session - TGUs, 2H SW ladder
24kg TGU to kneeling position, 1/1
28kg TGU to kneeling position, 1/1
32kg TGU to kneeling position, 1/1
24kg 2H SW, 10
28kg 2H SW, 10
32kg 2H SW, 5
24kg 2H SW, 10
28kg 2H SW, 10
36kg 2H SW, 5
24kg 2H SW, 10
28kg 2H SW, 10
40kg 2H SW, 5
24kg 2H SW, 10
28kg 2H SW, 10
44kg 2H SW, 5
24kg 2H SW, 10
28kg 2H SW, 10
48kg 2H SW, 5125 2H SW
8:50am - Complete
Notes - Slept in, tired, but felt very good doing this training session. Strong get-ups, strong swings. Moved quickly, no issue with wind at all. Solid.
Friday, June 10, 2016
6/9/16 Thursday June 9, 2016 (24kg TGUs, 24kg SLDLs)
7:15am - belly breathing, Primal Move practice, lacrosse ball release - 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)
7:40 - Break
8:30 - Resume
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
8:40am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
8:45am - Complete
Notes - Felt good. Easy, moving very well this morning.
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)
7:40 - Break
8:30 - Resume
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
8:40am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
8:45am - Complete
Notes - Felt good. Easy, moving very well this morning.
Wednesday, June 8, 2016
6/8/16 Wednesday June 8, 2016 (training with Kevin - DB 32kg PRs)
6:00am - 8kg and 12kg halos
6:20am - Training with Kevin
7:40am - Finish
Notes - Very good training day. Started out by doing some arm bars and get-ups with the 16kg. Moved into some 2H and 1H swings with the 24kg. Then did some snatching with the 24kg. Needed to work on lockout on the elbow on the L side. We worked on some thoracic spine opener drills, by doing tall kneeling and holding a 16kg bell behind my back. That was a good mobility exercise, really helped drop down my shoulders into place. Went back to snatching the 24kg and things immediately improved technique-wise. We then practiced some double bell front squats, going double 24s, then 28s, and finishing with 32s for doubles, which is a PR for me. Don't know that I have ever double front-squatted 32s. We then decided to try some pressing. Pressed the 32kg for a couple of doubles on each side, and then went for a see-saw press with the 32s, for doubles on each side. Hit that, no problem, again a PR, I have never done that before. We then did some 2H SW ladders with the 24, 28, and 32 as that will be part of the conditioning cycle we are going to do next. Finished with a 24kg complex that was basically
3 1H SW
1 SN
1 PR
1 FSQ
1 1H SW
3 SN
1 PR
1 FSQ
1 1H SW
1 SN
3 PR
1 FSQ
1 1H SW
1 SN
1 PR
3 FSQ
set the bell down, rest, switch hands, do it again
That was a bitch!!! Going to work that into this conditioning cycle, probably 2 rounds of that for a training day main course. Good stuff all around, delighted with the overall progress.
6:20am - Training with Kevin
7:40am - Finish
Notes - Very good training day. Started out by doing some arm bars and get-ups with the 16kg. Moved into some 2H and 1H swings with the 24kg. Then did some snatching with the 24kg. Needed to work on lockout on the elbow on the L side. We worked on some thoracic spine opener drills, by doing tall kneeling and holding a 16kg bell behind my back. That was a good mobility exercise, really helped drop down my shoulders into place. Went back to snatching the 24kg and things immediately improved technique-wise. We then practiced some double bell front squats, going double 24s, then 28s, and finishing with 32s for doubles, which is a PR for me. Don't know that I have ever double front-squatted 32s. We then decided to try some pressing. Pressed the 32kg for a couple of doubles on each side, and then went for a see-saw press with the 32s, for doubles on each side. Hit that, no problem, again a PR, I have never done that before. We then did some 2H SW ladders with the 24, 28, and 32 as that will be part of the conditioning cycle we are going to do next. Finished with a 24kg complex that was basically
3 1H SW
1 SN
1 PR
1 FSQ
1 1H SW
3 SN
1 PR
1 FSQ
1 1H SW
1 SN
3 PR
1 FSQ
1 1H SW
1 SN
1 PR
3 FSQ
set the bell down, rest, switch hands, do it again
That was a bitch!!! Going to work that into this conditioning cycle, probably 2 rounds of that for a training day main course. Good stuff all around, delighted with the overall progress.
Tuesday, June 7, 2016
6/7/16 Tuesday June 7, 2016 (24kg TGUs, 24kg SLDLs)
7:00am - belly breathing, Primal Move practice, lacrosse ball release - 15 minutes
7:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
8:30am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:45am - Complete
Notes - Felt good. Easy, moving very well this morning.
7:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
8:30am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:45am - Complete
Notes - Felt good. Easy, moving very well this morning.
Monday, June 6, 2016
6/6/16 Monday June 6, 2016 (24kgs SS PR, 32kg 2H SW)
6:15am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
6:45am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:00am- Training session - DB 24kgs SS PR, 32kg 2H SW
2x:
20kg TGU to windmill, 3/3
48kg DL, 5
3x:
DB 24kgs SS PR, 5
32kg 2H SW, 10 x 10 sets
7:30am - Complete
Notes - Very solid training session today for a back-off week. Well rested and feeling strong. Pressing double 24kgs feeling so light and easy. Great sign.
6:45am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:00am- Training session - DB 24kgs SS PR, 32kg 2H SW
2x:
20kg TGU to windmill, 3/3
48kg DL, 5
3x:
DB 24kgs SS PR, 5
32kg 2H SW, 10 x 10 sets
7:30am - Complete
Notes - Very solid training session today for a back-off week. Well rested and feeling strong. Pressing double 24kgs feeling so light and easy. Great sign.
Sunday, June 5, 2016
6/4/16 Saturday June 4, 2016 (24kg KB circuit)
8:15am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
8:45am - Kettlebell warm up
1/2K halos - 8kg, 8X each side / each leg (total 16X)
1/2K halos - 12kg, 8X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:00am- Training session - 24kg KB circuit
3x:
24kg TGU to kneeling, 1/1
24kg 2H SW, 20
24kg box rows, 5/5
24kg 1H SW, 10/10
24kg GSq, 10
24kg SN, 10/10
24kg 2H SW, 10
9:30am - Complete
Notes - Great stuff, this felt extremely good. Better wind that past sessions, conditioning I think has ticked up a notch which is good to see.
8:45am - Kettlebell warm up
1/2K halos - 8kg, 8X each side / each leg (total 16X)
1/2K halos - 12kg, 8X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:00am- Training session - 24kg KB circuit
3x:
24kg TGU to kneeling, 1/1
24kg 2H SW, 20
24kg box rows, 5/5
24kg 1H SW, 10/10
24kg GSq, 10
24kg SN, 10/10
24kg 2H SW, 10
9:30am - Complete
Notes - Great stuff, this felt extremely good. Better wind that past sessions, conditioning I think has ticked up a notch which is good to see.
Friday, June 3, 2016
6/3/16 Friday June 3, 2016 (CL 44kg, CL&PR 36kg - PR)
6:45am - belly breathing, lacrosse ball, Primal Move practice - 15 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:15am- Training session - CL 44kg, CL&PR 36kg
2x:
16kg TGU with bridge, 1/1
48kg DL, 5
36kg HSP, 1, x 3
44kg CL, loaded, 1/1, x 3
36kg CL&PR, 1/1, x 6 - PR
36kg 2H PR, 20
7:45am - Complete
Notes - Solid day here. Was working off a lack of sleep, but really bore down and got some clean, heavy, solid reps in today. Another PR pressing the 36kg, I am delighted. 6 solid singles each side, with lots left in the tank. A great end to this three-week cycle.
7:00am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:15am- Training session - CL 44kg, CL&PR 36kg
2x:
16kg TGU with bridge, 1/1
48kg DL, 5
36kg HSP, 1, x 3
44kg CL, loaded, 1/1, x 3
36kg CL&PR, 1/1, x 6 - PR
36kg 2H PR, 20
7:45am - Complete
Notes - Solid day here. Was working off a lack of sleep, but really bore down and got some clean, heavy, solid reps in today. Another PR pressing the 36kg, I am delighted. 6 solid singles each side, with lots left in the tank. A great end to this three-week cycle.
Thursday, June 2, 2016
6/2/16 Thursday June 2, 2016 (24kg TGUs, 24kg SLDLs)
8:30am - belly breathing, Primal Move practice, lacrosse ball release - 15 minutes
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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
9:00am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 5/5
9:15am - Complete
Notes - Felt good. Stayed up extremely late last night trying to get work done, but slept in a little bit and felt ok when I woke up. Moving around pretty well too. Heavy singles for pressing with the 36kg tomorrow, with a 44kg loaded clean for prep. Going to be good.
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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
9:00am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 5/5
9:15am - Complete
Notes - Felt good. Stayed up extremely late last night trying to get work done, but slept in a little bit and felt ok when I woke up. Moving around pretty well too. Heavy singles for pressing with the 36kg tomorrow, with a 44kg loaded clean for prep. Going to be good.
Wednesday, June 1, 2016
6/1/16 Wednesday June 1, 2016 (DB 28kgs FSQ, 20kg SN)
7:40am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
8:10am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:25am- Training session - DB 28kgs FSQ, 20kg SN
2x:
24kg TGU to windmill, 3/3
32kg GSq, 5
5x:
DB 28kgs FSQ, 5
20kg SN, 10/10
Totals 25 DB FSQ
100 SN
28kg 2H SW, 20
9:00am - Complete
Notes - Excellent training session today. Got some extra rest, I needed it. Left abductor a bit tight. Came home last night after coaching the kids' baseball team and mowed the yard and did yard work for 90 minutes, so running around late into the night. With that said, was refreshed here this morning and hit some strong sets of front squat, with easy snatches. It's crazy how easy that 20kg pops up in the snatch. I like it quite a bit paired with heavy front squats, it feels like a rest.
8:10am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:25am- Training session - DB 28kgs FSQ, 20kg SN
2x:
24kg TGU to windmill, 3/3
32kg GSq, 5
5x:
DB 28kgs FSQ, 5
20kg SN, 10/10
Totals 25 DB FSQ
100 SN
28kg 2H SW, 20
9:00am - Complete
Notes - Excellent training session today. Got some extra rest, I needed it. Left abductor a bit tight. Came home last night after coaching the kids' baseball team and mowed the yard and did yard work for 90 minutes, so running around late into the night. With that said, was refreshed here this morning and hit some strong sets of front squat, with easy snatches. It's crazy how easy that 20kg pops up in the snatch. I like it quite a bit paired with heavy front squats, it feels like a rest.
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