6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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 + Crooked Arm bar with 3 presses and rotations
7:15am- Training session - 24kg TGU, SLDL
24kg TGU to kneeling, 1/1
24kg SLDL, 3/3
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:30am - Complete
Notes - Solid, things are improving here.
Tuesday, January 31, 2017
Monday, January 30, 2017
1/30/17 Monday January 30, 2017 (24kg KB aerobics)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 35 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:50am- Training session - 24kg KB aerobics
2x:
24kg TGU, 1/1
DB 12kgs batwings, 5
24kg BU PR, 1/1
20 minutes:
24kg CL x 1, FSQ x 1, PR x 1, SN x 1, switch hands, other arm, set down and rest - 1 set
Did 12 or 13 sets in 20 minutes
24kg 2H SW x 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
9:00am - Chiro
Notes - Solid training day. Body felt good after doing yoga yesterday evening with my girlfriend. Noticeably R pec, elbow seems fine. Left outer knee is an issue, something is up with that, and I will keep trying to figure it out. I saw my chiro this morning and he think it is just overloaded and I need to get the tone improved on my left quad (it's over firing and turned on which is affecting the knee), and it's no surprise that my SI joint on the L side has been acting up. I will try to use this week to get some soft tissue work done as well.
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:50am- Training session - 24kg KB aerobics
2x:
24kg TGU, 1/1
DB 12kgs batwings, 5
24kg BU PR, 1/1
20 minutes:
24kg CL x 1, FSQ x 1, PR x 1, SN x 1, switch hands, other arm, set down and rest - 1 set
Did 12 or 13 sets in 20 minutes
24kg 2H SW x 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
9:00am - Chiro
Notes - Solid training day. Body felt good after doing yoga yesterday evening with my girlfriend. Noticeably R pec, elbow seems fine. Left outer knee is an issue, something is up with that, and I will keep trying to figure it out. I saw my chiro this morning and he think it is just overloaded and I need to get the tone improved on my left quad (it's over firing and turned on which is affecting the knee), and it's no surprise that my SI joint on the L side has been acting up. I will try to use this week to get some soft tissue work done as well.
Saturday, January 28, 2017
1/28/17 Saturday January 28, 2017 (40kg PPR, DB 24kgs FSQ, 40kg 2H SW)
9:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:20am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:35am- Training session - 40kg PPR, DB 24kgs FSQ, 40kg 2H SW
3x:
16kg TGUlx 1/1
24kg GSq, 5
24kg H2H SW x 5/5
32kg PPR x 3/3 (warm-up for the 40kg push press)
3x:
40kg PPR x 1/1
DB 24kgs FSQ x 5
40kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:15am - Complete
Notes - Another solid day at the office. After training pretty late afternoon / early evening yesterday, without much recovery time, I was curious how I would feel and how this would go. Right pec and elbow felt very good, surprisingly so. I have been trying to work the lacrosse ball and keep up on mobility though, adding in some rolling, so hopefully that is all good. What is frustrating as well is the insertion of my hamstring to L lower back. It's not technically the adductor but it's related to that stuff. Old pattern and it is hard to get rid of it once it shows up. With that said, getting my swing stance corrected has been huge, and I just need to work through this a bit. Will work with Kevin some more to try and figure out how to best address this. What I feel like can happen is that I get "out of my glutes" and it is hard to bring them fully back on. I think I have gotten a little bit out of the glutes. They should be helping more and providing more in certain lifts. I need to figure out some warm up and other exercises that ensure that these get turned on. Doing batwings has been great for my shoulders, maybe I need some single leg deads or even just deads to get the glutes firing. The other thing I would say is that some time ago we were using rack holds to fire up the abs and to get tight. For whatever reason I think I have a lot of trouble staying as tight as I could be in the abs. Those are my ideas on improvement areas. The other thing would be the continued tenderness on the outside of my left knee, with my old Osgood-Schlatter's stuff I had as a kid. I did a bit of reading and it lack of flexibility in the quads and hamstrings I think could have this flared up. My chiropractor was saying that my left quad was over firing, so this could be a quad thing. I am trying to address with some focused soft tissue work on the left quad. No doubt these various things are related. In any event, putting the 40kg overhead with some solid technique is nothing to sneeze at, and that felt very good today. I probably need a backoff week coming off this cycle, maybe lighter bells, have some fun, get some massage done, etc. and then see where things feel in a week. I think they will feel pretty good.
9:20am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:35am- Training session - 40kg PPR, DB 24kgs FSQ, 40kg 2H SW
3x:
16kg TGUlx 1/1
24kg GSq, 5
24kg H2H SW x 5/5
32kg PPR x 3/3 (warm-up for the 40kg push press)
3x:
40kg PPR x 1/1
DB 24kgs FSQ x 5
40kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:15am - Complete
Notes - Another solid day at the office. After training pretty late afternoon / early evening yesterday, without much recovery time, I was curious how I would feel and how this would go. Right pec and elbow felt very good, surprisingly so. I have been trying to work the lacrosse ball and keep up on mobility though, adding in some rolling, so hopefully that is all good. What is frustrating as well is the insertion of my hamstring to L lower back. It's not technically the adductor but it's related to that stuff. Old pattern and it is hard to get rid of it once it shows up. With that said, getting my swing stance corrected has been huge, and I just need to work through this a bit. Will work with Kevin some more to try and figure out how to best address this. What I feel like can happen is that I get "out of my glutes" and it is hard to bring them fully back on. I think I have gotten a little bit out of the glutes. They should be helping more and providing more in certain lifts. I need to figure out some warm up and other exercises that ensure that these get turned on. Doing batwings has been great for my shoulders, maybe I need some single leg deads or even just deads to get the glutes firing. The other thing I would say is that some time ago we were using rack holds to fire up the abs and to get tight. For whatever reason I think I have a lot of trouble staying as tight as I could be in the abs. Those are my ideas on improvement areas. The other thing would be the continued tenderness on the outside of my left knee, with my old Osgood-Schlatter's stuff I had as a kid. I did a bit of reading and it lack of flexibility in the quads and hamstrings I think could have this flared up. My chiropractor was saying that my left quad was over firing, so this could be a quad thing. I am trying to address with some focused soft tissue work on the left quad. No doubt these various things are related. In any event, putting the 40kg overhead with some solid technique is nothing to sneeze at, and that felt very good today. I probably need a backoff week coming off this cycle, maybe lighter bells, have some fun, get some massage done, etc. and then see where things feel in a week. I think they will feel pretty good.
1/27/17 Friday January 27, 2017 (36kg PR - PR, 28/32kg 2H SW)
4:30pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
4:45pm - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
5:00pm- Training session - 36kg PR, 28/32kg 2H SW
2x:
16kg TGU, 1/1
DB 12kgs batwings, 5
16kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 2/2, x 6 rest in between each set (PR)
5 minutes:
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 10
32kg 2H SW x 10
Got 80 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
5:45pm - Complete
Notes - Back from working in Spokane yesterday and today. Funny experiences. R elbow felt good all day yesterday, though the left lower back / top insertion of the hamstring was a little fired up. This is related to the adductors stuff. Traveling and sitting will do that to you. Today, lower body felt very good, R elbow was sore. What the hell. Definitely the R elbow is coming from just needing better tissue quality and movement in the R shoulder. Will be doing some yoga over the weekend, just need to get that opened up, and some soft tissue work as well. This training session went well, I got warmed up in the late afternoon after getting back from Spokane. Took good rest between press sets, technique was solid, and I think that is a PR getting 6 sets of doubles with a 36kg. Swings using the jump stance to get started felt good, I didn't push it, and just went with 80 swings in about 6 minutes overall. Happy I was able to complete this three week press cycle, that's a lot of presses with the 36kg. Disappointing a bit to be dealing with some niggling things the last half of the cycle. It started out promising as hell but I hit some turbulence. With that said, proud to have put in the work.
4:45pm - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
5:00pm- Training session - 36kg PR, 28/32kg 2H SW
2x:
16kg TGU, 1/1
DB 12kgs batwings, 5
16kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 2/2, x 6 rest in between each set (PR)
5 minutes:
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 10
32kg 2H SW x 10
Got 80 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
5:45pm - Complete
Notes - Back from working in Spokane yesterday and today. Funny experiences. R elbow felt good all day yesterday, though the left lower back / top insertion of the hamstring was a little fired up. This is related to the adductors stuff. Traveling and sitting will do that to you. Today, lower body felt very good, R elbow was sore. What the hell. Definitely the R elbow is coming from just needing better tissue quality and movement in the R shoulder. Will be doing some yoga over the weekend, just need to get that opened up, and some soft tissue work as well. This training session went well, I got warmed up in the late afternoon after getting back from Spokane. Took good rest between press sets, technique was solid, and I think that is a PR getting 6 sets of doubles with a 36kg. Swings using the jump stance to get started felt good, I didn't push it, and just went with 80 swings in about 6 minutes overall. Happy I was able to complete this three week press cycle, that's a lot of presses with the 36kg. Disappointing a bit to be dealing with some niggling things the last half of the cycle. It started out promising as hell but I hit some turbulence. With that said, proud to have put in the work.
1/26/17 Thursday January 26, 2017 (16kg TGU, kickstand DL)
6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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)
7:15am- Training session - 16kg arm bar + crooked arm bar + TGU
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations + TGU to kneeling, 1/1
16kg SLDL, 5/5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:30am - Complete
Notes - Writing this on Friday night. Was feeling ok heading to Spokane yesterday. Just battling getting the adductors back in line, and relieving tension on the R pec etc. to help the R elbow.
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)
7:15am- Training session - 16kg arm bar + crooked arm bar + TGU
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations + TGU to kneeling, 1/1
16kg SLDL, 5/5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:30am - Complete
Notes - Writing this on Friday night. Was feeling ok heading to Spokane yesterday. Just battling getting the adductors back in line, and relieving tension on the R pec etc. to help the R elbow.
Wednesday, January 25, 2017
1/25/17 Wednesday January 25, 2017 (36kg PR, 28/32kg 2H SW)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 35 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:20am- Training session - 36kg PR, 28/32kg 2H SW
2x:
20kg TGU, 1/1
DB 12kgs batwings, 5
20kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 2/2, x 5 rest in between each set
5 minutes:
28kg 2H SW x 20
32kg 2H SW x 20
28kg 2H SW x 20
32kg 2H SW x 20
28kg 2H SW x 20
Got 100 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - OK, encouraging here. Trading messages with Kevin, he suggested that I check my swing stance by using the "jump test" to set my feet. By doing so, I discovered that I definitely have been doing too wide lately. Using the jump test, stance was narrower than what I had been using for sure. I have thought about this and the wide stance, particularly with 1H SW last week on Wed, probably greatly fired up my adductors. That, and doing so for 10 minutes. So dropping to 5 minutes today with a better stance, I am immediately noticing an improvement for absolute certain. Better engagement of the glutes, way less on the adductors and outer quads / IT as well. This is big, but I am pissed I did not think of this. As I write this, my right elbow is sore, which is a thing that has been cropping up. I am going to keep focusing on shoulder work, rolling, hitting the trap and other shoulder stabilizers with the lacrosse ball etc. as this is usually the sign of shoulder stuff and not the elbow. Also continuing to do the band and sledgehammer work etc.
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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:20am- Training session - 36kg PR, 28/32kg 2H SW
2x:
20kg TGU, 1/1
DB 12kgs batwings, 5
20kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 2/2, x 5 rest in between each set
5 minutes:
28kg 2H SW x 20
32kg 2H SW x 20
28kg 2H SW x 20
32kg 2H SW x 20
28kg 2H SW x 20
Got 100 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - OK, encouraging here. Trading messages with Kevin, he suggested that I check my swing stance by using the "jump test" to set my feet. By doing so, I discovered that I definitely have been doing too wide lately. Using the jump test, stance was narrower than what I had been using for sure. I have thought about this and the wide stance, particularly with 1H SW last week on Wed, probably greatly fired up my adductors. That, and doing so for 10 minutes. So dropping to 5 minutes today with a better stance, I am immediately noticing an improvement for absolute certain. Better engagement of the glutes, way less on the adductors and outer quads / IT as well. This is big, but I am pissed I did not think of this. As I write this, my right elbow is sore, which is a thing that has been cropping up. I am going to keep focusing on shoulder work, rolling, hitting the trap and other shoulder stabilizers with the lacrosse ball etc. as this is usually the sign of shoulder stuff and not the elbow. Also continuing to do the band and sledgehammer work etc.
Tuesday, January 24, 2017
1/24/17 Tuesday January 24, 2017 (primal move, KB warm up)
6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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 + Crooked Arm bar with 3 presses and rotations
7:10am - Complete
Notes - Didn't have much time this morning due to work commitments, but this went ok and I am feeling a bit better. Did some soft tissue work last night with a KB handle, rolling out quads, hitting hamstrings, adductors, etc. Kevin has suggested checking swing stance and ensuring I am not too wide or too narrow. Good point. Going to use the jump test and play with that.
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 + Crooked Arm bar with 3 presses and rotations
Notes - Didn't have much time this morning due to work commitments, but this went ok and I am feeling a bit better. Did some soft tissue work last night with a KB handle, rolling out quads, hitting hamstrings, adductors, etc. Kevin has suggested checking swing stance and ensuring I am not too wide or too narrow. Good point. Going to use the jump test and play with that.
Monday, January 23, 2017
1/23/17 Monday January 23, 2017 (36kg PR, 28/32kg 2H SW)
8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 35 minutes
9:05am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:20am- Training session - 36kg PR, 28/32kg 2H SW
2x:
24kg TGU, 1/1
DB 12kgs batwings, 5
24kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 2/2, x 4 rest in between each set
10 minutes:
28kg 2H SW x 15
32kg 2H SW x 15
Got 120 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:00am - Complete
Notes - Well, interesting whatever the heck is going on with me. Focus on loosening up the adductors, right calf, used the lacrosse ball to roll out the feet quite a bit this morning, as well as stretching the calves on some stairs. The difference in my two calves is dramatic, the right calf is tight as hell, a result of pulling from the adductor on the inner knee, I think. I have had this pattern before. Once I got warmed up, things felt fine and this was a solid training session. Dropped windmills and rested more between sets of presses, per Kevin's suggestions. Did some marching in place standing, walked around, fast and loose, moved the shoulders in circles, etc. All seemed to help, the presses were not a struggle. I also focused on getting very tight in the set up and trying to stay tight throughout the second press of each set. I think the main thing here is to try and figure out what best addresses adductor tightness for me and really start to focus on making that a priority. I must say I did not seem this coming, things had been going quite well. I would say work stress and other personal stress has been doing up lately, that could certainly have something to do with it. Also I was awoken at 3am last night and could not get back to sleep very well, which does not help things.
9:05am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:20am- Training session - 36kg PR, 28/32kg 2H SW
2x:
24kg TGU, 1/1
DB 12kgs batwings, 5
24kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 2/2, x 4 rest in between each set
10 minutes:
28kg 2H SW x 15
32kg 2H SW x 15
Got 120 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:00am - Complete
Notes - Well, interesting whatever the heck is going on with me. Focus on loosening up the adductors, right calf, used the lacrosse ball to roll out the feet quite a bit this morning, as well as stretching the calves on some stairs. The difference in my two calves is dramatic, the right calf is tight as hell, a result of pulling from the adductor on the inner knee, I think. I have had this pattern before. Once I got warmed up, things felt fine and this was a solid training session. Dropped windmills and rested more between sets of presses, per Kevin's suggestions. Did some marching in place standing, walked around, fast and loose, moved the shoulders in circles, etc. All seemed to help, the presses were not a struggle. I also focused on getting very tight in the set up and trying to stay tight throughout the second press of each set. I think the main thing here is to try and figure out what best addresses adductor tightness for me and really start to focus on making that a priority. I must say I did not seem this coming, things had been going quite well. I would say work stress and other personal stress has been doing up lately, that could certainly have something to do with it. Also I was awoken at 3am last night and could not get back to sleep very well, which does not help things.
Saturday, January 21, 2017
1/21/17 Saturday January 21, 2017 (40kg PPR, DB 24kgs FSQ, 40kg 2H SW)
9:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:20am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:35am- Training session - 40kg PPR, DB 24kgs FSQ, 40kg 2H SW
3x:
16kg TGU + windmill x 1/1
24kg GSq, 5
24kg H2H SW x 5/5
32kg PPR x 3/3 (warm-up for the 40kg push press)
3x:
40kg PPR x 1/1
DB 24kgs FSQ x 5
40kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:15am - Complete
Notes - Surprising day. I have been pretty damn tight and wasn't sure how this was going to go today. Right pec definitely was feeling better, so was my right elbow, but my right hamstring and adductor was still tight as hell even after rolling out quads and adductors with 24kg bell last night. I tried rolling out the ball of my feet and plantar and WHOA that seemed to make a huge difference particularly on my right leg. That shit was TIGHT as hell. Once I got going things felt great. I used a slightly wider stance for the push press, something less than a swing stance for sure but a bit wider than my press stance, and that was good I think. The push presses with the 40kg felt stronger than last week, which is encouraging. Solid effort today and a good result. Time for recovery, yoga tomorrow, take it easy etc.
9:20am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:35am- Training session - 40kg PPR, DB 24kgs FSQ, 40kg 2H SW
3x:
16kg TGU + windmill x 1/1
24kg GSq, 5
24kg H2H SW x 5/5
32kg PPR x 3/3 (warm-up for the 40kg push press)
3x:
40kg PPR x 1/1
DB 24kgs FSQ x 5
40kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:15am - Complete
Notes - Surprising day. I have been pretty damn tight and wasn't sure how this was going to go today. Right pec definitely was feeling better, so was my right elbow, but my right hamstring and adductor was still tight as hell even after rolling out quads and adductors with 24kg bell last night. I tried rolling out the ball of my feet and plantar and WHOA that seemed to make a huge difference particularly on my right leg. That shit was TIGHT as hell. Once I got going things felt great. I used a slightly wider stance for the push press, something less than a swing stance for sure but a bit wider than my press stance, and that was good I think. The push presses with the 40kg felt stronger than last week, which is encouraging. Solid effort today and a good result. Time for recovery, yoga tomorrow, take it easy etc.
1/20/17 Friday January 20, 2017 (36kg PR, 28/32kg 2H SW)
3:30pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
4:00pm - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
4:15pm- Training session - 36kg PR, 28/32kg 2H SW
2x:
16kg TGU + windmill, 1/1
DB 12kgs batwings, 5
16kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 2/2, x 3 rest in between each set
10 minutes:
28kg 2H SW x 10
32kg 2H SW x 10
Got 120 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
4:45pm - Complete
Notes - Back from working in Spokane the last couple of days, got training done in the late afternoon. Been really tight the last couple of days, though I did focus on getting some good sleep last night, and stretching out. Mainly it is right pec tightness, right elbow is sore, both adductors, similar story to what I have experienced before. I can tell doing windmills that the adductors have been tightening up. Heavy pressing has had that effect before. I am going to try and roll them out with a KB. Could also be a case of the lats tightening up as well. Things are a little locked down and I need to work on opening them up this weekend. Have a 90 minute yoga session on Sunday and that should be good.
4:00pm - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
4:15pm- Training session - 36kg PR, 28/32kg 2H SW
2x:
16kg TGU + windmill, 1/1
DB 12kgs batwings, 5
16kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 2/2, x 3 rest in between each set
10 minutes:
28kg 2H SW x 10
32kg 2H SW x 10
Got 120 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
4:45pm - Complete
Notes - Back from working in Spokane the last couple of days, got training done in the late afternoon. Been really tight the last couple of days, though I did focus on getting some good sleep last night, and stretching out. Mainly it is right pec tightness, right elbow is sore, both adductors, similar story to what I have experienced before. I can tell doing windmills that the adductors have been tightening up. Heavy pressing has had that effect before. I am going to try and roll them out with a KB. Could also be a case of the lats tightening up as well. Things are a little locked down and I need to work on opening them up this weekend. Have a 90 minute yoga session on Sunday and that should be good.
Friday, January 20, 2017
1/19/17 Thursday January 19, 2017 (16kg TGU)
8:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:50am - 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)
9:00am- Training session - 16kg arm bar + crooked arm bar + TGU
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations + TGU to kneeling, 1/1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:10am - Complete
Notes - Writing this on Friday evening after getting back from working in Spokane the last couple of days. Interesting - very, very tight on Thursday. I pushed the limits yesterday I think. Right elbow is sore, that is clearly coming from the right pec being tight. Left adductor is tight, so is the right. This reminds me of some of what I was dealing with leading into the SFG2 weekend in August. When I get to heavy pressing all the time, I think I need some good sleep for several days, better recovery, also it is good that overall reps are going down. 14 or 15 singles per arm with the 36kg over that many sets is something I have never done, so no surprise with the accumulation of reps, things have tightened up a bit.
8:50am - 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)
9:00am- Training session - 16kg arm bar + crooked arm bar + TGU
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations + TGU to kneeling, 1/1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:10am - Complete
Notes - Writing this on Friday evening after getting back from working in Spokane the last couple of days. Interesting - very, very tight on Thursday. I pushed the limits yesterday I think. Right elbow is sore, that is clearly coming from the right pec being tight. Left adductor is tight, so is the right. This reminds me of some of what I was dealing with leading into the SFG2 weekend in August. When I get to heavy pressing all the time, I think I need some good sleep for several days, better recovery, also it is good that overall reps are going down. 14 or 15 singles per arm with the 36kg over that many sets is something I have never done, so no surprise with the accumulation of reps, things have tightened up a bit.
Wednesday, January 18, 2017
1/18/17 Wednesday January 18, 2017 (36kg PR, 28/32kg 1H and 2H SW)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 40 minutes
7:10am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:25am- Training session - 36kg PR, 28/32kg 1H and 2H SW
2x:
20kg TGU + windmill, 1/1
DB 12kgs batwings, 5
20kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 14 rest in between each set (I think I actually did 15 reps each side as I lost count haha. I timed this actually - it took me about 28 minutes to get through the presses, I definitely used less time for rest today, didn't need it, which was good)
10 minutes:
28kg 2H SW x 20
32kg 2H SW x 20
28kg 1H SW x 10/10
32kg 1H SW x 10/10
28kg 2H SW x 20
32kg 2H SW x 20
28kg 1H SW x 5/5
32kg 1H SW x 5/5
Got 140 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
9:45am - Chiro
Notes - An extremely encouraging training session. 14 sets, pressing the 36kg, that is a hell of a lot of sets. Actually I am almost certain I did 15 sets as I lost count. The key here is that I was nowhere near failure even on the last set. I really feel like I am starting to own the 36kg, which is a huge accomplishment. Shit I remember talking about trying to own the 32kg. This is fucking awesome. Also mixing in 1H SW again, taking it slow and being smart, but these are feeling good for sure. Whatever may have been up with my technique on these previously I think has resolved itself. I have really been focusing on locking down the lat and waiting for the bell as long as possible before hinging. I think all in all, things have been coming together with better sleep, a focus on mobility, the incorporation of some yoga practice about once a week, and improved shoulder mechanics as well on the press with the increased focus on an active negative (not overly but enough to keep that scapula locked down and in an improved groove overall). I saw my chiropractor today as well and he commented on how good my shoulders were moving, sitting on the body, etc. Very encouraging stuff here.
7:10am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:25am- Training session - 36kg PR, 28/32kg 1H and 2H SW
2x:
20kg TGU + windmill, 1/1
DB 12kgs batwings, 5
20kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 14 rest in between each set (I think I actually did 15 reps each side as I lost count haha. I timed this actually - it took me about 28 minutes to get through the presses, I definitely used less time for rest today, didn't need it, which was good)
10 minutes:
28kg 2H SW x 20
32kg 2H SW x 20
28kg 1H SW x 10/10
32kg 1H SW x 10/10
28kg 2H SW x 20
32kg 2H SW x 20
28kg 1H SW x 5/5
32kg 1H SW x 5/5
Got 140 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
9:45am - Chiro
Notes - An extremely encouraging training session. 14 sets, pressing the 36kg, that is a hell of a lot of sets. Actually I am almost certain I did 15 sets as I lost count. The key here is that I was nowhere near failure even on the last set. I really feel like I am starting to own the 36kg, which is a huge accomplishment. Shit I remember talking about trying to own the 32kg. This is fucking awesome. Also mixing in 1H SW again, taking it slow and being smart, but these are feeling good for sure. Whatever may have been up with my technique on these previously I think has resolved itself. I have really been focusing on locking down the lat and waiting for the bell as long as possible before hinging. I think all in all, things have been coming together with better sleep, a focus on mobility, the incorporation of some yoga practice about once a week, and improved shoulder mechanics as well on the press with the increased focus on an active negative (not overly but enough to keep that scapula locked down and in an improved groove overall). I saw my chiropractor today as well and he commented on how good my shoulders were moving, sitting on the body, etc. Very encouraging stuff here.
Tuesday, January 17, 2017
1/17/17 Tuesday January 17, 2017 (16kg TGU)
10:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
10:50am - 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)
11:00am- Training session - 16kg arm bar + crooked arm bar + TGU
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations + TGU to kneeling, 1/1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
11:10am - Complete
Notes - All good, recovering well.
10:50am - 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)
11:00am- Training session - 16kg arm bar + crooked arm bar + TGU
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations + TGU to kneeling, 1/1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
11:10am - Complete
Notes - All good, recovering well.
Monday, January 16, 2017
1/16/17 Monday January 16, 2017 (36kg PR, 32kg 2H SW / 28kg 1H SW)
6:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 45 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:20am- Training session - 36kg PR, 32kg 2H SW / 28kg 1H SW
2x:
2kg TGU + windmill, 1/1
DB 12kgs batwings, 5
24kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 12 rest in between each set (I timed this actually - it took me about 30 minutes to get through the presses, I intentionally took a little more rest here and there)
10 minutes:
28kg 2H SW x10
32kg 2H SW x 10
28kg 1H SW x 5/5
32kg 1H SW x 5/5
28kg 2H SW x10
32kg 2H SW x 10
28kg 1H SW x 5/5
32kg 1H SW x 5/5
28kg 2H SW x 20
32kg 2H SW x 20
Got 120 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Simply outstanding training session. One on top of the other, one step at a time, I really like how this is going. Feeling strong and very prepared for this cycle.
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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:20am- Training session - 36kg PR, 32kg 2H SW / 28kg 1H SW
2x:
2kg TGU + windmill, 1/1
DB 12kgs batwings, 5
24kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 12 rest in between each set (I timed this actually - it took me about 30 minutes to get through the presses, I intentionally took a little more rest here and there)
10 minutes:
28kg 2H SW x10
32kg 2H SW x 10
28kg 1H SW x 5/5
32kg 1H SW x 5/5
28kg 2H SW x10
32kg 2H SW x 10
28kg 1H SW x 5/5
32kg 1H SW x 5/5
28kg 2H SW x 20
32kg 2H SW x 20
Got 120 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Simply outstanding training session. One on top of the other, one step at a time, I really like how this is going. Feeling strong and very prepared for this cycle.
Saturday, January 14, 2017
1/14/17 Saturday January 14, 2017 (40kg PPR, DB 24kgs FSQ, 40kg 2H SW)
9:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:35am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:50am- Training session - 40kg PPR, DB 24kgs FSQ, 40kg 2H SW
3x:
16kg TGU + windmill x 1/1
24kg GSq, 5
24kg H2H SW x 5/5
32kg PPR x 3/3 (warm-up for the 40kg push press)
3x:
40kg PPR x 1/1
DB 24kgs FSQ x 5
40kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:30am - Complete
Notes - Good day here. Never a bad thing to put 40kg over your head, any way you do it. Very pleased to be continuing to move forward and this is the best I have felt cleaning the 40kg, and push pressing it. Time to get rested up and recovered for Monday morning, a lot of 36kg presses are on the docket next week.
9:35am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:50am- Training session - 40kg PPR, DB 24kgs FSQ, 40kg 2H SW
3x:
16kg TGU + windmill x 1/1
24kg GSq, 5
24kg H2H SW x 5/5
32kg PPR x 3/3 (warm-up for the 40kg push press)
3x:
40kg PPR x 1/1
DB 24kgs FSQ x 5
40kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:30am - Complete
Notes - Good day here. Never a bad thing to put 40kg over your head, any way you do it. Very pleased to be continuing to move forward and this is the best I have felt cleaning the 40kg, and push pressing it. Time to get rested up and recovered for Monday morning, a lot of 36kg presses are on the docket next week.
Friday, January 13, 2017
1/13/17 Friday January 13, 2017 (36kg PR, 32kg 2H SW / 28kg 1H SW)
5:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
6:05am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:20am- Training session - 36kg PR, 32kg 2H SW / 28kg 1H SW
2x:
16kg TGU + windmill, 1/1
DB 12kgs batwings, 5
16kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 10 rest in between each set (I timed this actually - it took me about 21 minutes to get through the presses)
10 minutes:
32kg 2H SW x 10
28kg 1H SW x 5/5
Got about 110 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:05am - Complete
Notes - Really outstanding training session. I was looking over some old notes and while I do have some training sessions where I hit more than 10 reps total with the 36kg press, I don't know that I have done 10 sets like this. I think the most I have repped out is 21 reps in a 1/1, 2/2 ladder format for 7 sets and the 2/2 was a C&P, not MP. So this will be very interesting as we go up each training session for this current cycle. So far, I am extremely encouraged. This is by far the best the 36kg bell has ever felt. My set-up is dialed in, I am getting tight, cleans are solid, using the lat to press, looking at the bell through the sticking point area (but I am not hitting a sticking point on any of these presses), and then a solid active negative (but not overly negative or slow) back into the rack. Also mixed in some 1H SW today to see how things felt, really concentrated on locking down the lat. I was a bit shocked that these felt this good, but smart to keep the weight relatively light (28kg) and reps low (5/5).
6:05am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:20am- Training session - 36kg PR, 32kg 2H SW / 28kg 1H SW
2x:
16kg TGU + windmill, 1/1
DB 12kgs batwings, 5
16kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 10 rest in between each set (I timed this actually - it took me about 21 minutes to get through the presses)
10 minutes:
32kg 2H SW x 10
28kg 1H SW x 5/5
Got about 110 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:05am - Complete
Notes - Really outstanding training session. I was looking over some old notes and while I do have some training sessions where I hit more than 10 reps total with the 36kg press, I don't know that I have done 10 sets like this. I think the most I have repped out is 21 reps in a 1/1, 2/2 ladder format for 7 sets and the 2/2 was a C&P, not MP. So this will be very interesting as we go up each training session for this current cycle. So far, I am extremely encouraged. This is by far the best the 36kg bell has ever felt. My set-up is dialed in, I am getting tight, cleans are solid, using the lat to press, looking at the bell through the sticking point area (but I am not hitting a sticking point on any of these presses), and then a solid active negative (but not overly negative or slow) back into the rack. Also mixed in some 1H SW today to see how things felt, really concentrated on locking down the lat. I was a bit shocked that these felt this good, but smart to keep the weight relatively light (28kg) and reps low (5/5).
1/12/17 Thursday January 12, 2017 (16kg TGU, kickstand DL)
8:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:30am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
8:45am- Training session - 16kg arm bar + crooked arm bar + TGU
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations + TGU to kneeling, 1/1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:00am - Complete
Notes - All good, recovering well.
8:30am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
8:45am- Training session - 16kg arm bar + crooked arm bar + TGU
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations + TGU to kneeling, 1/1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:00am - Complete
Notes - All good, recovering well.
Wednesday, January 11, 2017
1/11/17 Wednesday January 11, 2017 (36kg PR, 28/32kg 2H SW)
5:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
6:05am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:20am- Training session - 36kg PR, 28/32kg 2H SW
2x:
20kg TGU + windmill, 1/1
DB 12kgs batwings, 5
20kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 8 rest in between each set (I timed this actually - it took me about 16 minutes to get through the presses)
10 minutes:
28kg 2H SW x 5
32kg 2H SW x 5
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 15
32kg 2H SW x 15
28kg 2H SW x 20
32kg 2H SW x 20
28kg 2H SW x 5
32kg 2H SW x 5
28kg 2H SW x 10
32kg 2H SW x 10
130 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:10am - Complete
4:30 - 5:30pm - Kinetics
Notes - Extremely solid session here, I would call it even better presses than Monday. Feeling good. I think the main thing during this cycle will be to really get recovered, and work on my lats and elbows, really trying to keep them fresh. Had a check in with Kinetics today for the first time in quite some time and that was really good, they were pleased with how well I was moving. Need to keep this going.
6:05am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:20am- Training session - 36kg PR, 28/32kg 2H SW
2x:
20kg TGU + windmill, 1/1
DB 12kgs batwings, 5
20kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 8 rest in between each set (I timed this actually - it took me about 16 minutes to get through the presses)
10 minutes:
28kg 2H SW x 5
32kg 2H SW x 5
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 15
32kg 2H SW x 15
28kg 2H SW x 20
32kg 2H SW x 20
28kg 2H SW x 5
32kg 2H SW x 5
28kg 2H SW x 10
32kg 2H SW x 10
130 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:10am - Complete
4:30 - 5:30pm - Kinetics
Notes - Extremely solid session here, I would call it even better presses than Monday. Feeling good. I think the main thing during this cycle will be to really get recovered, and work on my lats and elbows, really trying to keep them fresh. Had a check in with Kinetics today for the first time in quite some time and that was really good, they were pleased with how well I was moving. Need to keep this going.
Tuesday, January 10, 2017
1/10/17 Tuesday January 10, 2017 (16kg TGU, kickstand DL)
7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - 16kg TGU, kickstand DL
2x:
16kg TGU to kneeling, 1/1
16kg kickstand DL, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Feeling good today, recovering nicely from pressing yesterday.
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - 16kg TGU, kickstand DL
2x:
16kg TGU to kneeling, 1/1
16kg kickstand DL, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Feeling good today, recovering nicely from pressing yesterday.
Monday, January 9, 2017
1/9/17 Monday January 9, 2017 (36kg PR, 28/32kg 2H SW)
7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - 36kg PR, 28/32kg 2H SW
2x:
24kg TGU + windmill, 1/1
DB 12kgs batwings, 5
24kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 6 rest in between each set
10 minutes:
28kg 2H SW x 10
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Great start to the full cycle here with pressing the 36kg 3x a week. Going to be a big period to really nail down that press. Very recently the 36kg would have represented 90% of my max (40kg) but at this point, I don't think it is based on feel - I think I could be very, very close to pressing the 44kg. In any event, if I can build up this singles volume with the 36kg, it should be there. Good stuff.
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - 36kg PR, 28/32kg 2H SW
2x:
24kg TGU + windmill, 1/1
DB 12kgs batwings, 5
24kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 6 rest in between each set
10 minutes:
28kg 2H SW x 10
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Great start to the full cycle here with pressing the 36kg 3x a week. Going to be a big period to really nail down that press. Very recently the 36kg would have represented 90% of my max (40kg) but at this point, I don't think it is based on feel - I think I could be very, very close to pressing the 44kg. In any event, if I can build up this singles volume with the 36kg, it should be there. Good stuff.
Saturday, January 7, 2017
1/7/17 Saturday January 7, 2017 (36kg PR, 28kg 2H SW)
1:55pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 10 minutes
2:05pm - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
2:20pm- Training session - 36kg PR, 28kg 2H SW
3x:
20kg TGU + windmill, 1/1
DB 12kgs batwings, 5
20kg BU PR, 1/1
36kg loaded CL, 1/1
36kg PR, 1/1, x 4 rest in between each set
28kg 2H SW, 5, 10, 15, 20 x 2
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
3:00pm - Complete
Notes - Great training session. Solid pressing with the 36kg. Very good presses to start this cycle where there is going to be a whole lot of singles with the 36kg. I enjoyed this.
2:05pm - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
2:20pm- Training session - 36kg PR, 28kg 2H SW
3x:
20kg TGU + windmill, 1/1
DB 12kgs batwings, 5
20kg BU PR, 1/1
36kg loaded CL, 1/1
36kg PR, 1/1, x 4 rest in between each set
28kg 2H SW, 5, 10, 15, 20 x 2
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
3:00pm - Complete
Notes - Great training session. Solid pressing with the 36kg. Very good presses to start this cycle where there is going to be a whole lot of singles with the 36kg. I enjoyed this.
Friday, January 6, 2017
1/6/17 Friday January 6, 2017 (Training with Kevin)
5:55am - Primal move warm-up at home
6:20am - Training with Kevin
Notes - Solid day with Kevin. We warmed up pretty slowly and caught up about the holidays. Did some foam roller.
Arm bars with the 16kg, into a TGU, into a windmill.
Practiced windmills for a bit, my legs were too close together, so we worked on that, as well as keeping my front foot very light and getting a real hip crease, not a twist in the low back. That was helpful and some good cues there as I have been doing more windmills and really enjoying that movement.
Did some 24kg 2H swings, did some goblet squats, back and forth. Started to work in some 16kg BU PR, multiple sets and reps. Back and forth. Practiced some batwings, double 12kgs, very solid, I have the form nailed down on those. Sit back, weight in heels, pull hard but under control. Long neck.
Then did some C&P with the 24kg, singles, doubles, then some 2H SW. Moved to the 32kg, C&P, singles, doubles, 28kg 2H SW in between. Then moved to the 36kg C&P, singles, 28kg 2H SW.
Finally we ended the session by trying some Push Press with the 40kg. From lockout, focus on an extremely slow negative, try and get 5 seconds, and don't let the bell fall. Pull that back into the rack. That was tough as hell and a good exercise.
Training cycle coming up is going to involve a lot of days of pressing, with generally low volume on each day, but waving the volume a bit, with a fixed load - the 36kg. Singles. Going to be doing a whole lot of them. We will balance out with swings, and a day of conditioning work that is going to include the push press with the 40kg and the slow eccentric back into the rack.
Kevin weighed me - 219 pounds, same weight as my SFGII cert the first week of August. I am definitely stronger now but it's hard to believe that 5 months have gone by. Had to use most of the month of August to get over niggling training issues from the lead up to SFGII (and I really was not at my best at the cert, had several issues bothering me). I've had a few things come up here and there since then training wise but largely have been able to stay healthy, and I think the last couple of weeks for the holiday definitely got healthier. We used the body fat calipers to test body fat and I am at 20%, which surprised me a little bit. I should be at 15%, and I have work to do to lean out this year. At 219 pounds I am carrying a very significant amount of muscle mass, and am moving pretty darn well, but a focus on the diet and cutting out unnecessary stuff should allow me to drop some weight fairly quickly. Will see how this goes.
8:00am - End
6:20am - Training with Kevin
Notes - Solid day with Kevin. We warmed up pretty slowly and caught up about the holidays. Did some foam roller.
Arm bars with the 16kg, into a TGU, into a windmill.
Practiced windmills for a bit, my legs were too close together, so we worked on that, as well as keeping my front foot very light and getting a real hip crease, not a twist in the low back. That was helpful and some good cues there as I have been doing more windmills and really enjoying that movement.
Did some 24kg 2H swings, did some goblet squats, back and forth. Started to work in some 16kg BU PR, multiple sets and reps. Back and forth. Practiced some batwings, double 12kgs, very solid, I have the form nailed down on those. Sit back, weight in heels, pull hard but under control. Long neck.
Then did some C&P with the 24kg, singles, doubles, then some 2H SW. Moved to the 32kg, C&P, singles, doubles, 28kg 2H SW in between. Then moved to the 36kg C&P, singles, 28kg 2H SW.
Finally we ended the session by trying some Push Press with the 40kg. From lockout, focus on an extremely slow negative, try and get 5 seconds, and don't let the bell fall. Pull that back into the rack. That was tough as hell and a good exercise.
Training cycle coming up is going to involve a lot of days of pressing, with generally low volume on each day, but waving the volume a bit, with a fixed load - the 36kg. Singles. Going to be doing a whole lot of them. We will balance out with swings, and a day of conditioning work that is going to include the push press with the 40kg and the slow eccentric back into the rack.
Kevin weighed me - 219 pounds, same weight as my SFGII cert the first week of August. I am definitely stronger now but it's hard to believe that 5 months have gone by. Had to use most of the month of August to get over niggling training issues from the lead up to SFGII (and I really was not at my best at the cert, had several issues bothering me). I've had a few things come up here and there since then training wise but largely have been able to stay healthy, and I think the last couple of weeks for the holiday definitely got healthier. We used the body fat calipers to test body fat and I am at 20%, which surprised me a little bit. I should be at 15%, and I have work to do to lean out this year. At 219 pounds I am carrying a very significant amount of muscle mass, and am moving pretty darn well, but a focus on the diet and cutting out unnecessary stuff should allow me to drop some weight fairly quickly. Will see how this goes.
8:00am - End
1/5/17 Thursday January 5, 2017 (16kg TGU, kickstand DL)
7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - 16kg TGU, kickstand DL
2x:
16kg TGU to kneeling, 1/1
16kg kickstand DL, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Solid.
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - 16kg TGU, kickstand DL
2x:
16kg TGU to kneeling, 1/1
16kg kickstand DL, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Solid.
Wednesday, January 4, 2017
1/4/17 Wednesday January 4, 2017 (32kg KB aerobics)
7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:45am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:00am- Training session - 32kg KB aerobics
16kg arm bar + TGU to knee, 1/1, x 3
3x:
16kg windmill, 1/1
16kg BU FSQ + BU PR, 1/1
24kg 2H SW, 20
20 minutes:
32kg CL 1, PR 1, FSQ 1, switch hands (no set down)
got 14 full sets in 20 mins
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:40am - Complete
Notes - Outstanding training session. Love tossing the 32kg around like this. Really good stuff.
7:45am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:00am- Training session - 32kg KB aerobics
16kg arm bar + TGU to knee, 1/1, x 3
3x:
16kg windmill, 1/1
16kg BU FSQ + BU PR, 1/1
24kg 2H SW, 20
20 minutes:
32kg CL 1, PR 1, FSQ 1, switch hands (no set down)
got 14 full sets in 20 mins
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:40am - Complete
Notes - Outstanding training session. Love tossing the 32kg around like this. Really good stuff.
1/3/17 Tuesday January 3, 2017 (24kg TGU, kickstand DL)
7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - 24kg TGU, kickstand DL
2x:
24kg TGU to kneeling, 1/1
24kg kickstand DL, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Good quick day, feeling fine.
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - 24kg TGU, kickstand DL
2x:
24kg TGU to kneeling, 1/1
24kg kickstand DL, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Good quick day, feeling fine.
Monday, January 2, 2017
1/2/17 Monday January 2, 2017 (FSQ, 2H SW)
From Spokane
6:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
6:20am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
6:30am- Training session - FSQ, 2H SW
3x:
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1
16kg BU FSQ x 2/2
24kg 2H SW x 20
5x:
24kg FSQ x 3/3
32kg FSQ x 3/3
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
7:15am - Complete
Notes - Another great training session and a great way to kick off training for 2017. Did this outside in 20 degree weather in Spokane. Character building. I love this shit.
6:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
6:20am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
6:30am- Training session - FSQ, 2H SW
3x:
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1
16kg BU FSQ x 2/2
24kg 2H SW x 20
5x:
24kg FSQ x 3/3
32kg FSQ x 3/3
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
7:15am - Complete
Notes - Another great training session and a great way to kick off training for 2017. Did this outside in 20 degree weather in Spokane. Character building. I love this shit.
12/31/16 Saturday December 31, 2016 (PR, 2H SW)
From Priest Lake, ID
6:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:25am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
7:30am- Training session - PR, 2H SW
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
3x:
24kg BU FSQ + PR x 1/1
24kg 2H SW x 20
5x:
24kg PR x 3/3
32kg PR x 3/3
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
8:15am - Complete
Notes - Awesome training session. Big things are happening with my press, I can really feel it. The groove is improved. Pulling with the active negative out of lock out back into the rack has been a tremendous cue for me, I believe it is really loading my lats, making them stronger, taking some stress off of my elbows, etc. Really big technique improvement. To be able to do slow and active negatives for sets of 3 with a 32kg is a big sign for me. I like where this is going. Oh, also, I did this training session outside in Priest Lake, ID with some blowing snow in 20 degree weather. Hard Fucking Style. Awesome.
6:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:25am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
7:30am- Training session - PR, 2H SW
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
3x:
24kg BU FSQ + PR x 1/1
24kg 2H SW x 20
5x:
24kg PR x 3/3
32kg PR x 3/3
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
8:15am - Complete
Notes - Awesome training session. Big things are happening with my press, I can really feel it. The groove is improved. Pulling with the active negative out of lock out back into the rack has been a tremendous cue for me, I believe it is really loading my lats, making them stronger, taking some stress off of my elbows, etc. Really big technique improvement. To be able to do slow and active negatives for sets of 3 with a 32kg is a big sign for me. I like where this is going. Oh, also, I did this training session outside in Priest Lake, ID with some blowing snow in 20 degree weather. Hard Fucking Style. Awesome.
12/30/16 Friday December 30, 2016 (FSQ, 2H SW)
From Spokane
8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:45am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
8:50am- Training session - FSQ, 2H SW
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
16kg BU FSQ x 2/2, x 3
24kg 2H SW x 20, x 3
5x:
24kg FSQ x 3/3
32kg FSQ x 2/2
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
9:30am - Complete
Notes - Writing this Monday night the 2nd of Jan after getting back from vacation. Great training sessions in Spokane and Priest Lake this week while on vacation. I am hitting my stride and really ready to do some good things and move forward in 2017.
8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:45am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
8:50am- Training session - FSQ, 2H SW
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
16kg BU FSQ x 2/2, x 3
24kg 2H SW x 20, x 3
5x:
24kg FSQ x 3/3
32kg FSQ x 2/2
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
9:30am - Complete
Notes - Writing this Monday night the 2nd of Jan after getting back from vacation. Great training sessions in Spokane and Priest Lake this week while on vacation. I am hitting my stride and really ready to do some good things and move forward in 2017.
12/29/16 Thursday December 29, 2016 (16kg KB warm up)
From Spokane
8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:45am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
8:50am- Training session - 16kg KB warm up
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
Band wrist extensions, 10 x 2 sets per hand
9:00am - Complete
Notes - Just a little light work today in Spokane. Feeling good.
8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:45am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
8:50am- Training session - 16kg KB warm up
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
Band wrist extensions, 10 x 2 sets per hand
9:00am - Complete
Notes - Just a little light work today in Spokane. Feeling good.
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