6:00am - Primal move, foam roll
6:15am - Training with Kevin
A great training session. We checked in on the results of the last cycle, and then got to work checking some things.
Started with some arm bars and crooked arm bars, 16kg, then tested some 20kg arm bars. Going to move up in load a bit on this to help further stabilization in the shoulder, particularly the left shoulder.
Worked on some 24kg swings, goblet squats.
Cleaned and pressed the 24kg for 5/5, then the 32kg for singles.
Practiced double double push press with the 24kgs, which we will work into the next cycle.
Pressed the 40kg very easily with both arms. Great sign.
Took some rest, then grabbed the 44kg. Did a loaded clean with each arm, felt very good and ready.
First up, R side, clean was not great and I got stuck at the sticking point. Best attempt on the 44kg with the R yet though, and I was encouraged.
L side went right up. A great press.
Went back to the R side. Took some rest, then nailed the press on the R side, first time ever on the R. Got over the block there.
Went back and nailed another single on the L, best press of the day.
Before today I had pressed the 44kg only on the left with one shaky single the last time we tested (4 weeks ago).
This is big time progress. I am really pumped for the next cycle, I believe it could culminate with a test of the 48kg Beast which is the GOAL I have been working toward for a year.
7:45am - Finish
Friday, March 31, 2017
3/30/17 Thursday March 30, 2017 (24kg TGU, GSq)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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 + Crooked Arm bar with 3 presses and rotations
7:30am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Solid.
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 + Crooked Arm bar with 3 presses and rotations
7:30am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Solid.
Wednesday, March 29, 2017
3/29/17 Wednesday March 29, 2017 (20 / 24kg KB aerobics)
7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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 - 20 / 24kg KB aerobics
24kg TGU x 1/1
24kg GSq x 5
24kg windmill x 1/1
20 minutes KB aerobics:
20kg 1H SW 5, SN 3, FSQ 2, switch hands
24kg 1H SW 5, SN 3, FSQ 2, switch hands
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:20am - Complete
Notes - Good training session. I did feel more fatigued that I should have given the light loads. I went to see my chiro after for a regularly scheduled appointment and he observed that my resting heart rate was high, has been several times that I have seen him. Stress. Tons going on with getting ready to move houses after buying a new house that will be finished in May and then to sell mine, with lots going on with the kids' schedules and work commitments. And starting to plan the wedding. It's been a lot. I need to focus on recovery methods.
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 - 20 / 24kg KB aerobics
24kg TGU x 1/1
24kg GSq x 5
24kg windmill x 1/1
20 minutes KB aerobics:
20kg 1H SW 5, SN 3, FSQ 2, switch hands
24kg 1H SW 5, SN 3, FSQ 2, switch hands
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:20am - Complete
Notes - Good training session. I did feel more fatigued that I should have given the light loads. I went to see my chiro after for a regularly scheduled appointment and he observed that my resting heart rate was high, has been several times that I have seen him. Stress. Tons going on with getting ready to move houses after buying a new house that will be finished in May and then to sell mine, with lots going on with the kids' schedules and work commitments. And starting to plan the wedding. It's been a lot. I need to focus on recovery methods.
3/28/17 Tuesday March 28, 2017 (24kg TGU, GSq)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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 + Crooked Arm bar with 3 presses and rotations
7:30am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Solid.
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 + Crooked Arm bar with 3 presses and rotations
7:30am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Solid.
Monday, March 27, 2017
3/27/17 Monday March 27, 2017 (TGUs + 2H SW)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:30am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - TGUs + 2H SW
16kg TGU x 1/1
20kg TGU x 1/1
24kg TGU x 1/1
32kg TGU x 1/1
3x:
24kg 2H SW x 10
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
8:15am - Complete
Notes - Solid, easy day today. I could feel the accumulated fatigue of the last several weeks of training, it was very good to have a deload here. You can't keep pushing all the top, eventually the wheels will fall off. Perfect timing for this.
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 - TGUs + 2H SW
16kg TGU x 1/1
20kg TGU x 1/1
24kg TGU x 1/1
32kg TGU x 1/1
3x:
24kg 2H SW x 10
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
8:15am - Complete
Notes - Solid, easy day today. I could feel the accumulated fatigue of the last several weeks of training, it was very good to have a deload here. You can't keep pushing all the top, eventually the wheels will fall off. Perfect timing for this.
Saturday, March 25, 2017
3/25/17 Saturday March 25, 2017 (24kg KB aerobics)
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 - 24kg KB aerobics
2x:
20kg TGU + windmill, 1/1
48kg DL, 5
15 minutes KB aerobics:
24kg 1H SW 5, FSQ 3, SN 2, set down, switch hands
(I screwed this up, was supposed to be SW 5, SN 3, FSQ 2)
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:20am - Complete
Notes - Good training session, I kind of screwed it up because I let me son use my phone and didn't have the notes in front of me. It would have made more sense to swing then snatch, then FSQ, but I had it backwards and I went swing, into FSQ, and then snatched. Oh well. It was a quick, good training session in any event.
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 - 24kg KB aerobics
2x:
20kg TGU + windmill, 1/1
48kg DL, 5
15 minutes KB aerobics:
24kg 1H SW 5, FSQ 3, SN 2, set down, switch hands
(I screwed this up, was supposed to be SW 5, SN 3, FSQ 2)
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:20am - Complete
Notes - Good training session, I kind of screwed it up because I let me son use my phone and didn't have the notes in front of me. It would have made more sense to swing then snatch, then FSQ, but I had it backwards and I went swing, into FSQ, and then snatched. Oh well. It was a quick, good training session in any event.
Friday, March 24, 2017
3/24/17 Friday March 24, 2017 (40kg PR - PR)
Back from working in Spokane
4:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
4:15pm - 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
4:30pm- Training session - 40kg PR - PR
24kg TGU, 1/1, indian clubs
28kg TGU, 1/1, indian clubs
32kg TGU, 1/1, indian clubs
3x:
32kg PR, 1/1
32kg GSq, 5
40kg PR 1/1, x 6 (PR)
indian clubs and walking after each set
32kg 2H SW, 10, x 5
50 swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
5:15pm - Complete
Notes - Great end to the 3-week training cycle with another PR pressing the 40kg, 6 singles each arm! I knew this was going to be tough as I traveled back and forth to and from Spokane yesterday/today. It's always difficult to train on the same day as a plane flight, but I dialed this in and got it done in the late afternoon after getting back to Seattle. Really excited about how this cycle went.
4:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
4:15pm - 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
4:30pm- Training session - 40kg PR - PR
24kg TGU, 1/1, indian clubs
28kg TGU, 1/1, indian clubs
32kg TGU, 1/1, indian clubs
3x:
32kg PR, 1/1
32kg GSq, 5
40kg PR 1/1, x 6 (PR)
indian clubs and walking after each set
32kg 2H SW, 10, x 5
50 swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
5:15pm - Complete
Notes - Great end to the 3-week training cycle with another PR pressing the 40kg, 6 singles each arm! I knew this was going to be tough as I traveled back and forth to and from Spokane yesterday/today. It's always difficult to train on the same day as a plane flight, but I dialed this in and got it done in the late afternoon after getting back to Seattle. Really excited about how this cycle went.
3/23/17 Thursday March 23, 2017 (24kg TGU, GSq)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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 + Crooked Arm bar with 3 presses and rotations
7:30am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Solid.
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 + Crooked Arm bar with 3 presses and rotations
7:30am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Solid.
Wednesday, March 22, 2017
3/22/17 Wednesday March 22, 2017 (40,44, 48kg work - PR)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
6:45am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:00am- Training session - 40, 44, 48kg work
3x:
24kg TGU + presses, 1/1
48kg DLq, 5
DB 16kgs batwings, 3
32kg loaded CL, 1/1
32kg FSQ, 2/2
32kg PPR, 1/1
32kg 2H SW, 10
40kg loaded CL, 1/1
40kg FSQ, 2/2
40kg PPR with active negative, 1/1
40kg 2H SW, 10
3x:
44kg loaded CL, 1/1
44kg FSQ, 2/2
44kg PPR with active negative, 1/1
44kg 2H SW, 10
48kg loaded CL, 1/1
48kg FSQ, 2/2
48kg loaded CL, 1/1 (decided not to push press the 48kg, didn't feel solid enough and was tiring)
48kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:10am - Complete
Notes - Very good training day, feel like I got some things accomplished here. I have noticed that I feel stronger pressing the bell (strict press) on the L side, than a push press on that side, and vice versa on the R - push press feels more solid on the R as I have had some mobility issues at times strict pressing on the R. I noticed a bit of that today and once I got to the 48kg, I just felt like trying to push press it in a fatigued state would be a bad idea. So just did another loaded CL. All in all, very solid. It is going to take me some time handling the 44kg bell to be ready for the 48kg, I can tell. But progress is being made.
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:00am- Training session - 40, 44, 48kg work
3x:
24kg TGU + presses, 1/1
48kg DLq, 5
DB 16kgs batwings, 3
32kg loaded CL, 1/1
32kg FSQ, 2/2
32kg PPR, 1/1
32kg 2H SW, 10
40kg loaded CL, 1/1
40kg FSQ, 2/2
40kg PPR with active negative, 1/1
40kg 2H SW, 10
3x:
44kg loaded CL, 1/1
44kg FSQ, 2/2
44kg PPR with active negative, 1/1
44kg 2H SW, 10
48kg loaded CL, 1/1
48kg FSQ, 2/2
48kg loaded CL, 1/1 (decided not to push press the 48kg, didn't feel solid enough and was tiring)
48kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:10am - Complete
Notes - Very good training day, feel like I got some things accomplished here. I have noticed that I feel stronger pressing the bell (strict press) on the L side, than a push press on that side, and vice versa on the R - push press feels more solid on the R as I have had some mobility issues at times strict pressing on the R. I noticed a bit of that today and once I got to the 48kg, I just felt like trying to push press it in a fatigued state would be a bad idea. So just did another loaded CL. All in all, very solid. It is going to take me some time handling the 44kg bell to be ready for the 48kg, I can tell. But progress is being made.
3/21/17 Tuesday March 21, 2017 (24kg TGU, GSq)
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, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 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 - Solid.
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, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 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 - Solid.
Monday, March 20, 2017
3/20/17 Monday March 20, 2017 (36kg C&P - PR, 32kg 2H SW)
7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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 - 36kg C&P, 32kg 2H SW
3x:
20kg TGU + windmill, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
32kg C&P, 1/1, 2/2
Ladder
36kg C&P, 1/1, 2/2, 3/3, x 5 (PR) rest in between each set
8 minutes:
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
9:05am - Complete
Notes - Wow, great training session today. Felt very strong. 5 sets of ladders to triples for C&P with the 36kg. This is like a mini ROP here, that is a decent amount of presses with a heavy weight. I am extremely pleased with the progress. Feeling confident with the technique and taking enough rest to know for sure I am going to hit every single press without any potential for hitting failure, which has been the case, even on the 5th set today.
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 - 36kg C&P, 32kg 2H SW
3x:
20kg TGU + windmill, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
32kg C&P, 1/1, 2/2
Ladder
36kg C&P, 1/1, 2/2, 3/3, x 5 (PR) rest in between each set
8 minutes:
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
9:05am - Complete
Notes - Wow, great training session today. Felt very strong. 5 sets of ladders to triples for C&P with the 36kg. This is like a mini ROP here, that is a decent amount of presses with a heavy weight. I am extremely pleased with the progress. Feeling confident with the technique and taking enough rest to know for sure I am going to hit every single press without any potential for hitting failure, which has been the case, even on the 5th set today.
Sunday, March 19, 2017
3/18/17 Saturday March 18, 2017 (40kg PR - PR)
From Whistler, BC Canada
7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:45am - Kettlebell warm up
1/2K halos - 16kg, 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 - 40kg PR - PR
24kg TGU, 1/1, indian clubs
24kg TGU, 1/1, indian clubs
32kg TGU, 1/1, indian clubs
3x:
32kg PR, 1/1
32kg GSq, 5
40kg PR 1/1, x 5 (PR)
indian clubs after each set
32kg 2H SW, 10 x 5
50 total swings
Band wrist extensions, 10 x 3 sets per hand
8:45am - Complete
Notes - Writing this on Sunday night after being in Whistler, BC with Leah since Thursday. Brought bells with us on the trip, and got in one very solid training session on Saturday, after skiing all day on Friday I thought it would be best to save the KBs for Saturday so moved the normal training day one back. That ended up being a good move, and ultimately hit another PR, for 5 total singles each arm pressing the 40kg. Really delighted with that result. I am dialing in the technique, getting a good kick out under the bell with my hip, and driving the bell up, both sides. The confidence is increasing with the 40kg. It has my complete attention, but I am not overwhelmed by the bell like I once was. Just have to keep putting one foot in front of the other and getting in the work with this bell.
7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:45am - Kettlebell warm up
1/2K halos - 16kg, 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 - 40kg PR - PR
24kg TGU, 1/1, indian clubs
24kg TGU, 1/1, indian clubs
32kg TGU, 1/1, indian clubs
3x:
32kg PR, 1/1
32kg GSq, 5
40kg PR 1/1, x 5 (PR)
indian clubs after each set
32kg 2H SW, 10 x 5
50 total swings
Band wrist extensions, 10 x 3 sets per hand
8:45am - Complete
Notes - Writing this on Sunday night after being in Whistler, BC with Leah since Thursday. Brought bells with us on the trip, and got in one very solid training session on Saturday, after skiing all day on Friday I thought it would be best to save the KBs for Saturday so moved the normal training day one back. That ended up being a good move, and ultimately hit another PR, for 5 total singles each arm pressing the 40kg. Really delighted with that result. I am dialing in the technique, getting a good kick out under the bell with my hip, and driving the bell up, both sides. The confidence is increasing with the 40kg. It has my complete attention, but I am not overwhelmed by the bell like I once was. Just have to keep putting one foot in front of the other and getting in the work with this bell.
3/16/17 Thursday March 16, 2017 (24kg TGU, GSq)
9:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:15am - 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 + Crooked Arm bar with 3 presses and rotations
9:30am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:45am - Complete
Notes - Solid.
9:15am - 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 + Crooked Arm bar with 3 presses and rotations
9:30am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:45am - Complete
Notes - Solid.
Wednesday, March 15, 2017
3/15/17 Wednesday March 15, 2017 (40 and 44kg work - PR)
7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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 - 40 and 44kg work
3x:
24kg TGU + presses, 1/1
48kg DLq, 5
DB 16kgs batwings, 3
32kg loaded CL, 1/1
32kg FSQ, 2/2
32kg PPR, 1/1
32kg 2H SW, 10
3x:
40kg loaded CL, 1/1
40kg FSQ, 2/2
40kg PPR with active negative, 1/1
40kg 2H SW, 10
2x:
44kg loaded CL, 1/1
44kg FSQ, 2/2
44kg PPR with active negative, 1/1
44kg 2H SW, 10
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 - Another great training session, my only comment here is that these are definitely taking a long time start to finish. I think it is a reflection of working near max loads with bells that I just have not done this kind of work with. I definitely feel confident and strong, that is not an issue, but I am taking plenty of rest. It has felt like the right thing to do. In any event, this type of work with the 44kg for a couple of sets will sure as hell get your attention. Great stuff though.
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 - 40 and 44kg work
3x:
24kg TGU + presses, 1/1
48kg DLq, 5
DB 16kgs batwings, 3
32kg loaded CL, 1/1
32kg FSQ, 2/2
32kg PPR, 1/1
32kg 2H SW, 10
3x:
40kg loaded CL, 1/1
40kg FSQ, 2/2
40kg PPR with active negative, 1/1
40kg 2H SW, 10
2x:
44kg loaded CL, 1/1
44kg FSQ, 2/2
44kg PPR with active negative, 1/1
44kg 2H SW, 10
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 - Another great training session, my only comment here is that these are definitely taking a long time start to finish. I think it is a reflection of working near max loads with bells that I just have not done this kind of work with. I definitely feel confident and strong, that is not an issue, but I am taking plenty of rest. It has felt like the right thing to do. In any event, this type of work with the 44kg for a couple of sets will sure as hell get your attention. Great stuff though.
3/14/17 Tuesday March 14, 2017 (24kg TGU, GSq)
10:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
10:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations
10:30am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:45am - Complete
Notes - Solid.
10:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations
10:30am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:45am - Complete
Notes - Solid.
Monday, March 13, 2017
3/13/17 Monday March 13, 2017 (36kg C&P - PR, 32kg 2H SW)
6:50am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 45 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 - 36kg C&P, 32kg 2H SW
3x:
20kg TGU + windmill, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
32kg C&P, 1/1, 2/2
Ladder
36kg C&P, 1/1, 2/2, 3/3, x 4 (PR) rest in between each set
8 minutes:
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
9:00am - Complete
Notes - Was moving a bit slowly this morning, not sure why, the rain and everything, it just took me a lot of time to get going, bring the bells in and out of the house, etc. It will be nice in the new house to have a dialed in set up where I can just go into a garage, open the door, and get to work. I look forward to that greatly. In any event, this was some seriously strong pressing in the end, another PR, 4 ladders to 3 C&P with the 36kg. Really, really pleased with this. Things are feeling good and I am confident in my technique. Worked on using the lat, and an active negative back into the rack after each press. Also got in some solid swings after. I did have to take a hell of a lot of rest on the presses, it is really stretching out these sessions to a very long length. Hopefully over time I could do with less rest, I am trying to be cautious.
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 - 36kg C&P, 32kg 2H SW
3x:
20kg TGU + windmill, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
32kg C&P, 1/1, 2/2
Ladder
36kg C&P, 1/1, 2/2, 3/3, x 4 (PR) rest in between each set
8 minutes:
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
9:00am - Complete
Notes - Was moving a bit slowly this morning, not sure why, the rain and everything, it just took me a lot of time to get going, bring the bells in and out of the house, etc. It will be nice in the new house to have a dialed in set up where I can just go into a garage, open the door, and get to work. I look forward to that greatly. In any event, this was some seriously strong pressing in the end, another PR, 4 ladders to 3 C&P with the 36kg. Really, really pleased with this. Things are feeling good and I am confident in my technique. Worked on using the lat, and an active negative back into the rack after each press. Also got in some solid swings after. I did have to take a hell of a lot of rest on the presses, it is really stretching out these sessions to a very long length. Hopefully over time I could do with less rest, I am trying to be cautious.
Sunday, March 12, 2017
3/11/17 Saturday March 11, 2017 (20kg KB aerobics)
7:50am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:05am - 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
8:20am- Training session - 20kg KB aerobics
3x:
20kg TGU + windmill, 1/1
48kg DL, 5
20 minutes KB aerobics:
20kg 1H SW 5, SN 3, FSQ 2, switch hands
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 - Writing this on Sunday night. Great tonic session, though I will say I felt fatigued. Combination of working with the 40kg a lot more but really its everything outside of training - Leah and I have been through an intense period making an offer on a house that is being built, will be finished in May. Lots of time with banks and the builder, etc. On Friday we entered into a purchase and sale agreement with the builder, and everything is lined up with the bank. It's a big deal, I am just now taking it all in, its been a whirlwind to say the least.
8:05am - 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
8:20am- Training session - 20kg KB aerobics
3x:
20kg TGU + windmill, 1/1
48kg DL, 5
20 minutes KB aerobics:
20kg 1H SW 5, SN 3, FSQ 2, switch hands
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 - Writing this on Sunday night. Great tonic session, though I will say I felt fatigued. Combination of working with the 40kg a lot more but really its everything outside of training - Leah and I have been through an intense period making an offer on a house that is being built, will be finished in May. Lots of time with banks and the builder, etc. On Friday we entered into a purchase and sale agreement with the builder, and everything is lined up with the bank. It's a big deal, I am just now taking it all in, its been a whirlwind to say the least.
Friday, March 10, 2017
3/10/17 Friday March 10, 2017 (40kg PR - PR)
6:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 25 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 - 40kg PR - PR
24kg TGU, 1/1, indian clubs
28kg TGU, 1/1, indian clubs
32kg TGU, 1/1, indian clubs
3x:
32kg PR, 1/1
32kg GSq, 5
40kg PR 1/1, x 4 (PR)
indian clubs and walking after each set
32kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:10am - Complete
Notes - Another PR for pressing, this time 4 singles each arm with the 40kg. I don't recall ever hitting more than 1 rep in a session, the last time I tested I hit the 40kg on both sides, with a 44kg on the L only. Hitting 4 singles with the 40kg is a real confidence booster. Technique is still better on the L side, as the R side seems to have more of a mobility restriction, or I just try to force it more, not sure, but the R side definitely had some solid reps today as well. All in all, pleased with this week for sure.
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 - 40kg PR - PR
24kg TGU, 1/1, indian clubs
28kg TGU, 1/1, indian clubs
32kg TGU, 1/1, indian clubs
3x:
32kg PR, 1/1
32kg GSq, 5
40kg PR 1/1, x 4 (PR)
indian clubs and walking after each set
32kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:10am - Complete
Notes - Another PR for pressing, this time 4 singles each arm with the 40kg. I don't recall ever hitting more than 1 rep in a session, the last time I tested I hit the 40kg on both sides, with a 44kg on the L only. Hitting 4 singles with the 40kg is a real confidence booster. Technique is still better on the L side, as the R side seems to have more of a mobility restriction, or I just try to force it more, not sure, but the R side definitely had some solid reps today as well. All in all, pleased with this week for sure.
3/9/17 Thursday March 9, 2017 (24kg TGU, GSq)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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 + Crooked Arm bar with 3 presses and rotations
7:30am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Good stuff. Feeling very good, good sign.
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 + Crooked Arm bar with 3 presses and rotations
7:30am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Good stuff. Feeling very good, good sign.
Wednesday, March 8, 2017
3/8/17 Wednesday March 8, 2017 (40kg work - PR)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
6:45am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:00am- Training session - 40kg work
3x:
24kg TGU + presses, 1/1
48kg DLq, 5
DB 16kgs batwings, 3
32kg loaded CL, 1/1
32kg FSQ, 2/2
32kg PPR, 1/1
32kg 2H SW, 10
4x:
40kg loaded CL, 1/1
40kg FSQ, 2/2
40kg PPR with active negative, 1/1
40kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:40am - Complete
Notes - Really nice training session today. That is definitely the most work in one training session I have every had with the 40kg, so that is some sort of PR. Honestly I am a little surprised it felt that good, it went really well. All that time with the 36kg is clearly paying off. Toughest lift by far were the FSQ, I definitely had to use the off hand to brace.
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:00am- Training session - 40kg work
3x:
24kg TGU + presses, 1/1
48kg DLq, 5
DB 16kgs batwings, 3
32kg loaded CL, 1/1
32kg FSQ, 2/2
32kg PPR, 1/1
32kg 2H SW, 10
4x:
40kg loaded CL, 1/1
40kg FSQ, 2/2
40kg PPR with active negative, 1/1
40kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:40am - Complete
Notes - Really nice training session today. That is definitely the most work in one training session I have every had with the 40kg, so that is some sort of PR. Honestly I am a little surprised it felt that good, it went really well. All that time with the 36kg is clearly paying off. Toughest lift by far were the FSQ, I definitely had to use the off hand to brace.
Tuesday, March 7, 2017
3/7/17 Tuesday March 7, 2017 (24kg TGU, GSq)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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 + Crooked Arm bar with 3 presses and rotations
7:30am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Good stuff. Feeling very good, good sign.
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 + Crooked Arm bar with 3 presses and rotations
7:30am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Good stuff. Feeling very good, good sign.
Monday, March 6, 2017
3/6/17 Monday March 6, 2017 (36kg C&P - PR, 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 C&P, 32kg 2H SW
3x:
20kg TGU + windmill, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
32kg C&P, 1/1, 2/2
Ladder
36kg C&P, 1/1, 2/2, 3/3, x 3 (PR) rest in between each set
9 minutes:
32kg 2H SW x 10
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
8:10am - Complete
Notes - Great training session, this was excellent. I think this is a rep PR for the 36kg in one training session, which is excellent. Very strong pressing today. Things are coming along very well.
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 C&P, 32kg 2H SW
3x:
20kg TGU + windmill, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
32kg C&P, 1/1, 2/2
Ladder
36kg C&P, 1/1, 2/2, 3/3, x 3 (PR) rest in between each set
9 minutes:
32kg 2H SW x 10
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
8:10am - Complete
Notes - Great training session, this was excellent. I think this is a rep PR for the 36kg in one training session, which is excellent. Very strong pressing today. Things are coming along very well.
Saturday, March 4, 2017
3/4/17 Saturday March 4, 2017 (24kg KB aerobics ladder)
8:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
8:40am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:55am- Training session - 24kg KB aerobics ladder
24kg TGU + windmill, 1/1
32kg GSq, 5
DB 16kgs batwings, 3
32kg TGU, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
24kg TGU + windmill, 1/1
32kg GSq, 5
DB 16kgs batwings, 3
20 minutes KB aerobics ladder:
24kg 1H SW1 SN 1 FSQ 1, switch hands
24kg 1H SW2 SN 2 FSQ 2, switch hands
24kg 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
9:30am - Complete
Notes - Solid, felt I had better wind today. Did a 32kg TGU, first time I think since SFG II in August, lol. Was harder than I thought it would be! Snatching the 24kg felt great. I have not snatched much in the last 6-7 months but one thing I did learn at SFG II was to get my breathing right, and exhale right out of the hole to help get the bell up to lockout easier. Before SFG II, I had been in the bad habit of exhaling too late, maybe around eye level of the bell. I am a lot stronger now, but also getting the breathing right is a huge help. Love the snatch, just love it.
8:40am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:55am- Training session - 24kg KB aerobics ladder
24kg TGU + windmill, 1/1
32kg GSq, 5
DB 16kgs batwings, 3
32kg TGU, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
24kg TGU + windmill, 1/1
32kg GSq, 5
DB 16kgs batwings, 3
20 minutes KB aerobics ladder:
24kg 1H SW1 SN 1 FSQ 1, switch hands
24kg 1H SW2 SN 2 FSQ 2, switch hands
24kg 1H SW3 SN 3 FSQ 3, switch hands
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:30am - Complete
Notes - Solid, felt I had better wind today. Did a 32kg TGU, first time I think since SFG II in August, lol. Was harder than I thought it would be! Snatching the 24kg felt great. I have not snatched much in the last 6-7 months but one thing I did learn at SFG II was to get my breathing right, and exhale right out of the hole to help get the bell up to lockout easier. Before SFG II, I had been in the bad habit of exhaling too late, maybe around eye level of the bell. I am a lot stronger now, but also getting the breathing right is a huge help. Love the snatch, just love it.
Friday, March 3, 2017
3/3/17 Friday March 3, 2017 (24kg KB aerobics ladder)
7:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:55am- Training session - 24kg KB aerobics ladder
2x:
24kg TGU to knee, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
24kg windmill, 1/1
20 minutes KB aerobics ladder:
24kg CL1 PR 1 FSQ 1, 1H SW 5, switch hands
24kg CL2 PR 2 FSQ 2, 1H SW 5, switch hands
24kg 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 session, love working with the 24kg in this manner,it's like a tonic. I still had the last round of 5 reps after 20 minutes, but finished out after the time went off. Grip endurance is not great, conditioning is not great, but that's not what I have been working on, so this is good.
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:55am- Training session - 24kg KB aerobics ladder
2x:
24kg TGU to knee, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
24kg windmill, 1/1
20 minutes KB aerobics ladder:
24kg CL1 PR 1 FSQ 1, 1H SW 5, switch hands
24kg CL2 PR 2 FSQ 2, 1H SW 5, switch hands
24kg CL3 PR 3 FSQ 3, 1H SW 5, switch hands
24kg CL4 PR 4 FSQ 4, 1H SW 5, switch hands
24kg CL5 PR 5 FSQ 5, 1H SW 5, switch hands
Got through 2 full sets
Got through 2 full sets
24kg 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 session, love working with the 24kg in this manner,it's like a tonic. I still had the last round of 5 reps after 20 minutes, but finished out after the time went off. Grip endurance is not great, conditioning is not great, but that's not what I have been working on, so this is good.
Thursday, March 2, 2017
3/2/17 Thursday March 2, 2017 (24kg TGU, kickstand DL)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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 + Crooked Arm bar with 3 presses and rotations
7:30am- 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
7:45am - Complete
Notes - Good stuff. Feeling good.
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 + Crooked Arm bar with 3 presses and rotations
7:30am- 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
7:45am - Complete
Notes - Good stuff. Feeling good.
3/1/17 Wednesday March 1, 2017 (training with Kevin - 44kg PR - PR)
5:50am - Primal Move
6:15am - Training with Kevin
8:00am - Done
Notes - Well, a great day was enjoyed. Did some primal move at home, and then went to the gym to train with Kevin. Did some warm-ups, and then started by doing some 20kg slow get-ups with presses at the lunge and overhead position. Felt really good. Then did some windmills, practiced getting a good hinge. Did some 20kg goblet squats, sets of 24kg 2H SW. Clean and pressed the 28kg a few times, the 32kg a few times. Practiced snatching the 20kg and working on getting a great lockout, very tall through the neck and chin, to help set up for the press. Clean and pressed the 36kg. Clean and pressed the 40kg both sides, left felt amazing, right was more of a grind. R side typically gets tighter and it is the side I need to keep working on so my technique can be as good as it is on the left, and not try and muscle the bell (I am right handed).
Rested for a bit, and then clean and pressed the 44kg on the Left. A PR. I was ecstatic, this is a breakthrough. Kevin thought it was a very good press and would pass. I hit a sticking point but looked at the bell and grinded it through. I rested a bit, tried on the Right, didn't get it. The clean was not perfect and the bell was falling away from me when I tried to press it. I am going to have to really work on my clean with the 40kg and the 44kg, the size of the bell changes the center of gravity, and I am going to have to clean the bell a little bit closer to my chest (less vertical) than I would with lighter bells, so it is a position where I can press it and it won't spin away from me.
Next cycle is going to include more C&P with the 36kg than MP, and we'll start doing more singles with the 40kg now that I have a lot of confidence with that bell. Singles with the 40 will get me ready for the 44. Also will be doing some light snatching with the 20kg as a "tonic". I am really excited about the progress. This is super fun and rewarding. Just have to stay on top of rehab work, stay mobile, rest as much as possible.
6:15am - Training with Kevin
8:00am - Done
Notes - Well, a great day was enjoyed. Did some primal move at home, and then went to the gym to train with Kevin. Did some warm-ups, and then started by doing some 20kg slow get-ups with presses at the lunge and overhead position. Felt really good. Then did some windmills, practiced getting a good hinge. Did some 20kg goblet squats, sets of 24kg 2H SW. Clean and pressed the 28kg a few times, the 32kg a few times. Practiced snatching the 20kg and working on getting a great lockout, very tall through the neck and chin, to help set up for the press. Clean and pressed the 36kg. Clean and pressed the 40kg both sides, left felt amazing, right was more of a grind. R side typically gets tighter and it is the side I need to keep working on so my technique can be as good as it is on the left, and not try and muscle the bell (I am right handed).
Rested for a bit, and then clean and pressed the 44kg on the Left. A PR. I was ecstatic, this is a breakthrough. Kevin thought it was a very good press and would pass. I hit a sticking point but looked at the bell and grinded it through. I rested a bit, tried on the Right, didn't get it. The clean was not perfect and the bell was falling away from me when I tried to press it. I am going to have to really work on my clean with the 40kg and the 44kg, the size of the bell changes the center of gravity, and I am going to have to clean the bell a little bit closer to my chest (less vertical) than I would with lighter bells, so it is a position where I can press it and it won't spin away from me.
Next cycle is going to include more C&P with the 36kg than MP, and we'll start doing more singles with the 40kg now that I have a lot of confidence with that bell. Singles with the 40 will get me ready for the 44. Also will be doing some light snatching with the 20kg as a "tonic". I am really excited about the progress. This is super fun and rewarding. Just have to stay on top of rehab work, stay mobile, rest as much as possible.
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