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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am- Training session - DB 24kg KB aerobics
3x:
24kg TGU x 1/1
24kg 2H SW x 20
20 minutes DB 24kgs KB aerobics
DB 24kgs CL x 5 SS PR x 3 FSQ x 2
Think I got 11 rounds done
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
8:10am - Complete
Notes - This was fantastic, got up early on Saturday and banged this out. A lot of work in just 20 minutes. Really enjoyed again the double cleans, that is a great movement and I love doing those for multiple reps. Big pump on the arms, feels really good.
Sunday, April 30, 2017
4/28/17 Friday April 28, 2017 (training with Kevin )
6:15am - Training with Kevin
Good training session. We worked on some breathing practice, which will be good for me. Some belly breathing, but also an exercise where you lay on your side and focus on opening up the thoracic area. We also did some push-up plank work, which will be useful in firing up muscles that are used in pressing (high tension exercise). A nice complement to pressing. Did some TGUs, some swings, pressed the 32kg and identified an issue with my R side clean, which I was kind of aware of, where I was getting a little twist into the clean and "muscling" it on the R side, rather than getting into my glutes and having a nice even hinge, using the hips to guide up the bell. Some of this is a result I think that my R hip flexor is often "off" with the R pec muscle too "on" so some of the warm-up breathing and focused work on the R hip flexor (and L pec) will be good to get things firing correctly. We fixed that clean issue and it was good to identify that. We also did a "breathing snatch ladder" which was 2/2 4/4 6/6 8/8 10/10 reps with the same number of belly breaths between each set.
For training going forward we are going to work some military pressing with the 28/32 and clean and press with the 32/36, and move off of singles with the 40 for now. Build up volume, bigger base, fix some tension holes with some of the supplementary body work training, and fill in a bit with some more conditioning too, like the double bell complexes that we introduced this week. I think all of this plans makes a lot of sense for many reasons. I think I can through a few cycles of this and come back in a better spot to really try and own the 40kg, which I did not accomplish yet though was making some progress. My body also feels a lot better this week, so the backoff week came right when needed as it usually does.
7:30am - Complete
Good training session. We worked on some breathing practice, which will be good for me. Some belly breathing, but also an exercise where you lay on your side and focus on opening up the thoracic area. We also did some push-up plank work, which will be useful in firing up muscles that are used in pressing (high tension exercise). A nice complement to pressing. Did some TGUs, some swings, pressed the 32kg and identified an issue with my R side clean, which I was kind of aware of, where I was getting a little twist into the clean and "muscling" it on the R side, rather than getting into my glutes and having a nice even hinge, using the hips to guide up the bell. Some of this is a result I think that my R hip flexor is often "off" with the R pec muscle too "on" so some of the warm-up breathing and focused work on the R hip flexor (and L pec) will be good to get things firing correctly. We fixed that clean issue and it was good to identify that. We also did a "breathing snatch ladder" which was 2/2 4/4 6/6 8/8 10/10 reps with the same number of belly breaths between each set.
For training going forward we are going to work some military pressing with the 28/32 and clean and press with the 32/36, and move off of singles with the 40 for now. Build up volume, bigger base, fix some tension holes with some of the supplementary body work training, and fill in a bit with some more conditioning too, like the double bell complexes that we introduced this week. I think all of this plans makes a lot of sense for many reasons. I think I can through a few cycles of this and come back in a better spot to really try and own the 40kg, which I did not accomplish yet though was making some progress. My body also feels a lot better this week, so the backoff week came right when needed as it usually does.
7:30am - Complete
Wednesday, April 26, 2017
4/26/17 Wednesday April 26, 2017 (DB 24kgs KB aerobics)
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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am- Training session - DB 24kg KB aerobics
3x:
24kg TGU x 1/1
24kg 2H SW x 20
20 minutes DB 24kgs KB aerobics
DB 24kgs CL x 3 SS PR x 2 FSQ x 1
Think I got 12 or 13 rounds done
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
8:10am - Complete
Notes - This was really good and I enjoyed it a lot. Especially doing double cleans, I want to get back to those. I like that snappy feeling, keeping the elbows tight, and opening up the hands at the top of each rep. Great stuff. Body feeling a little bit better and better.
7:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am- Training session - DB 24kg KB aerobics
3x:
24kg TGU x 1/1
24kg 2H SW x 20
20 minutes DB 24kgs KB aerobics
DB 24kgs CL x 3 SS PR x 2 FSQ x 1
Think I got 12 or 13 rounds done
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
8:10am - Complete
Notes - This was really good and I enjoyed it a lot. Especially doing double cleans, I want to get back to those. I like that snappy feeling, keeping the elbows tight, and opening up the hands at the top of each rep. Great stuff. Body feeling a little bit better and better.
Monday, April 24, 2017
4/24/17 Monday April 24, 2017 (28kg C&P ladders, 28kg 2H SW)
6:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
6:35am - 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
6:50am- Training session - 28kg C&P ladders, 28kg 2H SW
20kg TGU x 1/1
48kg DL x 5
24kg TGU x 1/1
48kg DL x 5
28kg TGU x 1/1
48kg DL x 5
Ladder
2x:
28kg C&P x 1/1, 2/2, 3/3, 4/4, 5/5 (set the bell down between hands)
30 C&P per arm
10 minutes:
28kg 2H SW x 20 x 2
28kg 2H SW x 15 x 6
Got 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
7:30am - Complete
Notes - What the hell is better than a good clean and press session? This was great and just what I needed. I dominated this weight pretty well and was able to use this for technique focus, including really loading up the lat and pressing from the lat, and an active negative. Lot of things I can focus on an improve. The swings also felt really good with this weight. That used to be pretty heavy for me!!
6:35am - 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
6:50am- Training session - 28kg C&P ladders, 28kg 2H SW
20kg TGU x 1/1
48kg DL x 5
24kg TGU x 1/1
48kg DL x 5
28kg TGU x 1/1
48kg DL x 5
Ladder
2x:
28kg C&P x 1/1, 2/2, 3/3, 4/4, 5/5 (set the bell down between hands)
30 C&P per arm
10 minutes:
28kg 2H SW x 20 x 2
28kg 2H SW x 15 x 6
Got 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
7:30am - Complete
Notes - What the hell is better than a good clean and press session? This was great and just what I needed. I dominated this weight pretty well and was able to use this for technique focus, including really loading up the lat and pressing from the lat, and an active negative. Lot of things I can focus on an improve. The swings also felt really good with this weight. That used to be pretty heavy for me!!
Saturday, April 22, 2017
4/22/17 Saturday April 22, 2017 (24kg KB aerobics)
From Spokane
9;20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:35am - Kettlebell warm up
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 24kg, 1+1
9:50am- Training session - 24kg KB aerobics
2x:
24kg TGU + windmill, 1/1
24kg GSq, 5
DB 16kgs batwings x 5
20 minutes KB aerobics:
24kg 1H SW 5 x SN 4 x FSQ 3 switch hands, 1 set
Got 9 sets
short rest after each set
24kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
10:20am - Complete
Notes - This felt very good. Tired, but good.
9;20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:35am - Kettlebell warm up
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 24kg, 1+1
9:50am- Training session - 24kg KB aerobics
2x:
24kg TGU + windmill, 1/1
24kg GSq, 5
DB 16kgs batwings x 5
20 minutes KB aerobics:
24kg 1H SW 5 x SN 4 x FSQ 3 switch hands, 1 set
Got 9 sets
short rest after each set
24kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
10:20am - Complete
Notes - This felt very good. Tired, but good.
4/21/17 Friday April 21, 2017 (40kg PR - issues)
from Spokane, WA
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
6:45am - 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
Arm bar 24kg, 1+1
7:00am- Training session - 40kg PR (turned into other issues)
2x:
24kg TGU + windmill x 1/1
40kg DL x 10
DB 16kgs batwings x 5
24kg PR x 5/5
32kg PR x 1/1
32kg PR x 2/2
32kg PR x 3/3
40kg PR 1/1
40kg PR fail R. Rest
40kg PR 1/1
40kg PR fail R. PR L. Not pressing the damn 40kg anymore. Pissed off.
40kg PPR 1/1 x 3 (very easy no issues)
32kg C&PR 5/5
32kg C&PR 4/4
32kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
8:10am - Complete
Notes - Generally another infuriating session and a major drop off again from where I have been with the 40kg on my R side. I can tell things are tight, technique is a little off, my shoulder is running up, and I am having issues getting through the sticking point. The L side is fine. I am also very tired as I have been traveling a lot and work has been very busy. It's probably time to check in on the training approach and try something different. What I am not totally sure. Perhaps focusing more with the 32 and the 36 and building up a deeper base. I also need to get some issues worked on mobility wise, my outer left knee continues to bother me, and I wonder if some of the pressing issues is related, I am sure it is actually.
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
6:45am - 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
Arm bar 24kg, 1+1
7:00am- Training session - 40kg PR (turned into other issues)
2x:
24kg TGU + windmill x 1/1
40kg DL x 10
DB 16kgs batwings x 5
24kg PR x 5/5
32kg PR x 1/1
32kg PR x 2/2
32kg PR x 3/3
40kg PR 1/1
40kg PR fail R. Rest
40kg PR 1/1
40kg PR fail R. PR L. Not pressing the damn 40kg anymore. Pissed off.
40kg PPR 1/1 x 3 (very easy no issues)
32kg C&PR 5/5
32kg C&PR 4/4
32kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
8:10am - Complete
Notes - Generally another infuriating session and a major drop off again from where I have been with the 40kg on my R side. I can tell things are tight, technique is a little off, my shoulder is running up, and I am having issues getting through the sticking point. The L side is fine. I am also very tired as I have been traveling a lot and work has been very busy. It's probably time to check in on the training approach and try something different. What I am not totally sure. Perhaps focusing more with the 32 and the 36 and building up a deeper base. I also need to get some issues worked on mobility wise, my outer left knee continues to bother me, and I wonder if some of the pressing issues is related, I am sure it is actually.
4/20/17 Thursday April 20, 2017 (24kg TGU, 16kg SLDL)
From Spokane, WA
7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:00am - Kettlebell warm up
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations
Arm bar 24kg x 1/1
8:15am- Training session - 24kg TGU, 16kg SLDL
2x:
24kg TGU to kneeling, 1/1
16kg SLDL x 5/5
Band wrist extensions, 10 x 2 sets per hand
8:30am - Complete
Notes - Brought bells to Spokane, this felt pretty solid.
7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:00am - Kettlebell warm up
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations
Arm bar 24kg x 1/1
8:15am- Training session - 24kg TGU, 16kg SLDL
2x:
24kg TGU to kneeling, 1/1
16kg SLDL x 5/5
Band wrist extensions, 10 x 2 sets per hand
8:30am - Complete
Notes - Brought bells to Spokane, this felt pretty solid.
Thursday, April 20, 2017
4/19/17 Wednesday April 19, 2017 (DB 24kgs and 44kg circuit)
From Cannon Beach, Oregon
7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:45am - Kettlebell warm up
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 24kg, 1+1
8:00am- Training session - DB 24kgs and 44kg circuit
2x:
24kg TGU + presses x 1/1
36kg GSq x 5 (whoops, too much here on the first set and felt by left adductor light up)
DB 16kgs batwings x 5
5x:
DB 24kgs FSQ x 5
DB 24kgs PPR (active negatives) x 3
44kg loaded clean x 1/1
DB 24kgs SS PR x 3/3
44kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
9:00am - Complete
Notes - Writing this on Wednesday morning. Very good and strong session at the Oregon coast. Definitely frustrated with a poor choice on goblet squats in my warm-up. Felt like I was warmed up sufficiently and first set of goblets I used a 36kg bell (didn't bring my 32kg) and felt my left adductor light up in the hole. Backed off immediately, which was fine. I should be warming that up with a 16kg, doing some prying, and working up if I am going to do something like a 36kg. Fucking stupid rookie mistake. Today I am still noticing that adductor, it is clearly tight and needs some release. Spent the entire day in the car yesterday driving from Oregon coast to Seattle and then to Spokane, so that doesn't help. Just need to get it calmed down a bit.
7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:45am - Kettlebell warm up
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 24kg, 1+1
8:00am- Training session - DB 24kgs and 44kg circuit
2x:
24kg TGU + presses x 1/1
36kg GSq x 5 (whoops, too much here on the first set and felt by left adductor light up)
DB 16kgs batwings x 5
5x:
DB 24kgs FSQ x 5
DB 24kgs PPR (active negatives) x 3
44kg loaded clean x 1/1
DB 24kgs SS PR x 3/3
44kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
9:00am - Complete
Notes - Writing this on Wednesday morning. Very good and strong session at the Oregon coast. Definitely frustrated with a poor choice on goblet squats in my warm-up. Felt like I was warmed up sufficiently and first set of goblets I used a 36kg bell (didn't bring my 32kg) and felt my left adductor light up in the hole. Backed off immediately, which was fine. I should be warming that up with a 16kg, doing some prying, and working up if I am going to do something like a 36kg. Fucking stupid rookie mistake. Today I am still noticing that adductor, it is clearly tight and needs some release. Spent the entire day in the car yesterday driving from Oregon coast to Seattle and then to Spokane, so that doesn't help. Just need to get it calmed down a bit.
4/18/17 Tuesday April 18, 2017 (24kg TGU, GSq)
From Cannon Beach, Oregon
7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:00am - Kettlebell warm up
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations
Arm bar 24kg x 1/1
8:15am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
Band wrist extensions, 10 x 2 sets per hand
8:30am - Complete
Notes - Solid, things feeling pretty good all around.
7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:00am - Kettlebell warm up
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations
Arm bar 24kg x 1/1
8:15am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
Band wrist extensions, 10 x 2 sets per hand
8:30am - Complete
Notes - Solid, things feeling pretty good all around.
Tuesday, April 18, 2017
4/17/17 Monday April 17, 2017 (36kg PR, 44kg 2H SW)
Training from my parents' house in Battleground WA
7:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:55am - Kettlebell warm up
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 24kg, 1+1
8:10am- Training session - 36kg PR, 44kg 2H SW
2x:
24kg TGU + windmill x 1/1
44kg DL x 8
DB 16kgs batwings x 5
24kg PR x 5/5 warm up set
36kg loaded clean x 1/1
Ladder
3x:
36kg PR x 1/1, 2/2, 3/3
18 presses per arm
8 minutes:
44kg 2H SW x 10
Got 80 total swings
Band wrist extensions, 10 x 2 sets per hand
9:00am - Complete
Notes - I think this may have been a PR for total number of presses with the 36kg in one session, not sure. In any event triples with the 36kg in ladder format is not easy, and I was proud of this. Took my bells with me to my parents house and am now down in the Oregon coast for a couple of days with the kids for their spring break. The beauty of KBs, so portable, I love it. Body feels good except some residual tightness in the R elbow / forearm which I think is carryover from last week and the difficult day with the 40kg last Friday. Need some soft tissue work with the lacrosse ball which I plan on doing the next couple of days. Releasing the tricep primarily.
7:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:55am - Kettlebell warm up
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 24kg, 1+1
8:10am- Training session - 36kg PR, 44kg 2H SW
2x:
24kg TGU + windmill x 1/1
44kg DL x 8
DB 16kgs batwings x 5
24kg PR x 5/5 warm up set
36kg loaded clean x 1/1
Ladder
3x:
36kg PR x 1/1, 2/2, 3/3
18 presses per arm
8 minutes:
44kg 2H SW x 10
Got 80 total swings
Band wrist extensions, 10 x 2 sets per hand
9:00am - Complete
Notes - I think this may have been a PR for total number of presses with the 36kg in one session, not sure. In any event triples with the 36kg in ladder format is not easy, and I was proud of this. Took my bells with me to my parents house and am now down in the Oregon coast for a couple of days with the kids for their spring break. The beauty of KBs, so portable, I love it. Body feels good except some residual tightness in the R elbow / forearm which I think is carryover from last week and the difficult day with the 40kg last Friday. Need some soft tissue work with the lacrosse ball which I plan on doing the next couple of days. Releasing the tricep primarily.
Saturday, April 15, 2017
4/15/17 Saturday April 15, 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, 1/1
20kg GSq, 5
20 minutes KB aerobics:
24kg 1H SW 4 x SN 3 x FSQ 2 switch hands, 1 set
short rest after each set
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
10:20am - Complete
Notes - Great session. This is a significant improvement from how I was feeling yesterday. I think missing that 40kg press ended up being a bit of a mental issue, and I also probably needed more rest between sets, and I didn't take it, and ended up getting gassed. Combination of a lot of stuff. Today felt really good, which is encouraging.
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, 1/1
20kg GSq, 5
20 minutes KB aerobics:
24kg 1H SW 4 x SN 3 x FSQ 2 switch hands, 1 set
short rest after each set
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
10:20am - Complete
Notes - Great session. This is a significant improvement from how I was feeling yesterday. I think missing that 40kg press ended up being a bit of a mental issue, and I also probably needed more rest between sets, and I didn't take it, and ended up getting gassed. Combination of a lot of stuff. Today felt really good, which is encouraging.
Friday, April 14, 2017
4/14/17 Friday April 14, 2017 (40kg PR - issues)
7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes (lot of extra time on my left lower oblique, which was tweaked)
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 - 40kg PR (turned into other issues)
2x:
24kg TGU + windmill x 1/1
48kg DL x 8
DB 16kgs batwings x 5
28kg PR x 3/3
32kg PR x 2/2
36kg PR x 1/1
40kg PR 1/1, x 3
walking after each set
4th set of 40kg PR, fail on the R, did not get a good clean. Rested, tried again, another fail. Shocked. Put up the l easily.
5th set, tried the R again, fail. L went up easily. Walked over to the 32kg and pressed it 3 times on the R easily, as I wanted to check my groove on the R. It was obvious to me that something was way off. My shoulder was flying up with the 40kg and I could not get through the sticking point.
6th set, tried the R again, closer, fail. L went up easily.
7th set, again tried the R, again close, fail. L went up easily. 7 singles is a PR on the Left. I have been up to 6 singles L/R in one session twice, this was a shock and utterly frustrating as hell.
Stepped back and was extremely dissapointed with this. Decided that I wanted my R side to experience the weight of the 40kg overhead and ensure this was fine. Went with
3x:
PPR 40kg R x 1
loaded clean 40kg L x 1
The push presses with the 40kg on the R were probably the best push presses I have ever done with the 40kg, so that was a small victory on an otherwise infuriating day.
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
9:10am - Complete
Notes - Well, this was fucking nuts and one of the most frustrating training sessions I can ever remember. I should have seen it coming. Upon reflection after thinking about what happened, I have been really busy at work lately, and have some stress with my ex wife and kids over some things that is causing some tension and I started this training session with a very heavy mind, not a good head space at all. I don't think my body had recovered well from previous training sessions this week. Not sleeping enough. My left oblique was a little tweaked early this morning from a household chore I did for my fiance, and yesterday I tweaked my left knee slipping on some wet spots outside. I also have the small heel lift in my left shoe that my chiro recommended. So a lot of stuff is going on my left side and I think that led potentially to the issues of not being able to get through the sticking point on the press on m R side - I needed the extra tension and push from the cross body nature of the press on the L side, and I think I just didn't quite have it today. Plus the cleans on the R side I think were a little close to the body and I was not using my lat to initiate the press enough, R shoulder was wanting to pull up and I was losing the press. REALLY FUCKING FRUSTRATING. I finally gave in and realized I just wasn't going to get the final presses on the R side today, so I went with the push press for a few reps just to get that damn thing overhead 7 times like I was planning. Funny enough, the L side felt great and I had a PR with 7 singles. I am not even happy because of how damn frustrating this right side has been.
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 - 40kg PR (turned into other issues)
2x:
24kg TGU + windmill x 1/1
48kg DL x 8
DB 16kgs batwings x 5
28kg PR x 3/3
32kg PR x 2/2
36kg PR x 1/1
40kg PR 1/1, x 3
walking after each set
4th set of 40kg PR, fail on the R, did not get a good clean. Rested, tried again, another fail. Shocked. Put up the l easily.
5th set, tried the R again, fail. L went up easily. Walked over to the 32kg and pressed it 3 times on the R easily, as I wanted to check my groove on the R. It was obvious to me that something was way off. My shoulder was flying up with the 40kg and I could not get through the sticking point.
6th set, tried the R again, closer, fail. L went up easily.
7th set, again tried the R, again close, fail. L went up easily. 7 singles is a PR on the Left. I have been up to 6 singles L/R in one session twice, this was a shock and utterly frustrating as hell.
Stepped back and was extremely dissapointed with this. Decided that I wanted my R side to experience the weight of the 40kg overhead and ensure this was fine. Went with
3x:
PPR 40kg R x 1
loaded clean 40kg L x 1
The push presses with the 40kg on the R were probably the best push presses I have ever done with the 40kg, so that was a small victory on an otherwise infuriating day.
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
9:10am - Complete
Notes - Well, this was fucking nuts and one of the most frustrating training sessions I can ever remember. I should have seen it coming. Upon reflection after thinking about what happened, I have been really busy at work lately, and have some stress with my ex wife and kids over some things that is causing some tension and I started this training session with a very heavy mind, not a good head space at all. I don't think my body had recovered well from previous training sessions this week. Not sleeping enough. My left oblique was a little tweaked early this morning from a household chore I did for my fiance, and yesterday I tweaked my left knee slipping on some wet spots outside. I also have the small heel lift in my left shoe that my chiro recommended. So a lot of stuff is going on my left side and I think that led potentially to the issues of not being able to get through the sticking point on the press on m R side - I needed the extra tension and push from the cross body nature of the press on the L side, and I think I just didn't quite have it today. Plus the cleans on the R side I think were a little close to the body and I was not using my lat to initiate the press enough, R shoulder was wanting to pull up and I was losing the press. REALLY FUCKING FRUSTRATING. I finally gave in and realized I just wasn't going to get the final presses on the R side today, so I went with the push press for a few reps just to get that damn thing overhead 7 times like I was planning. Funny enough, the L side felt great and I had a PR with 7 singles. I am not even happy because of how damn frustrating this right side has been.
4/13/17 Thursday April 13, 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
Arm bar 20kg x 1/1
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 - Feeling fine.
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
Arm bar 20kg x 1/1
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 - Feeling fine.
Wednesday, April 12, 2017
4/12/17 Wednesday April 12, 2017 (DB 24kgs and 44kg circuit)
7:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 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
Arm bar 20kg, 1+1
7:50am- Training session - DB 24kgs and 44kg circuit
2x:
24kg TGU + presses x 1/1
32kg GSq x 5
DB 16kgs batwings x 5
5x:
DB 24kgs FSQ x 5
DB 24kgs PPR (active negatives) x 3
44kg loaded clean x 1/1
DB 24kgs SS PR x 3/3
44kg 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
8:50am - Complete
Notes - An excellent and strong session, felt better than last week, getting back into the feeling of doubles. Also had a chiro session later in the morning, which I have continued to do consistently. Continue to work on things with the chiro, after doing some x rays, which came back generally very good, we are going to use a small heel lift on the left heel for 2 months to work on a bit of scoliosis and correcting some small torque that is going on. I think this is going to be positive. The left adductor is something that has been acting up periodically for some time, which is related, and resetting things with the heel lift I think can be a positive. Will monitor all of this obviously.
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
Arm bar 20kg, 1+1
7:50am- Training session - DB 24kgs and 44kg circuit
2x:
24kg TGU + presses x 1/1
32kg GSq x 5
DB 16kgs batwings x 5
5x:
DB 24kgs FSQ x 5
DB 24kgs PPR (active negatives) x 3
44kg loaded clean x 1/1
DB 24kgs SS PR x 3/3
44kg 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
8:50am - Complete
Notes - An excellent and strong session, felt better than last week, getting back into the feeling of doubles. Also had a chiro session later in the morning, which I have continued to do consistently. Continue to work on things with the chiro, after doing some x rays, which came back generally very good, we are going to use a small heel lift on the left heel for 2 months to work on a bit of scoliosis and correcting some small torque that is going on. I think this is going to be positive. The left adductor is something that has been acting up periodically for some time, which is related, and resetting things with the heel lift I think can be a positive. Will monitor all of this obviously.
Tuesday, April 11, 2017
4/11/17 Tuesday April 11, 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
Arm bar 20kg x 1/1
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. Body feeling pretty good, left outer IT band continues to be tight, causing some adductor stuff, but will continue to work on it.
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
Arm bar 20kg x 1/1
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. Body feeling pretty good, left outer IT band continues to be tight, causing some adductor stuff, but will continue to work on it.
Monday, April 10, 2017
4/10/17 Monday April 10, 2017 (36kg PR, 40kg 2H SW)
6:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
6:55am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:10am- Training session - 36kg PR, 40kg 2H SW
2x:
24kg TGU + windmill x 1/1
48kg DL x 8
DB 16kgs batwings x 5
24kg PR x 5/5 warm up set
Ladder
6x:
36kg PR x 1/1, 2/2
18 presses per arm
8 minutes:
40kg 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
8:00am - Complete
Notes - This was really an outstanding session, I am so pleased. My adductors and quads have been tight and causing some discomfort this weekend, and I did a long yoga session last night which helped. I also realized during warm-ups that I could do a better job of locking down my glutes as a component of the clean to better set up pressing, keeping tension out of other supporting muscles and keeping the focus on tight glutes, using the lats. This was a noticeable improvement and made for ever better pressing as I think I was able to better sync and coordinate the tensing of the glutes at the same time as catching the bell in the rack to set up the presses. Really pleased with this. I will continue to focus on recovery methods and watching the legs, to ensure they don't get too wound up and tight in the hot spots. Overall though, really good.
6:55am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:10am- Training session - 36kg PR, 40kg 2H SW
2x:
24kg TGU + windmill x 1/1
48kg DL x 8
DB 16kgs batwings x 5
24kg PR x 5/5 warm up set
Ladder
6x:
36kg PR x 1/1, 2/2
18 presses per arm
8 minutes:
40kg 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
8:00am - Complete
Notes - This was really an outstanding session, I am so pleased. My adductors and quads have been tight and causing some discomfort this weekend, and I did a long yoga session last night which helped. I also realized during warm-ups that I could do a better job of locking down my glutes as a component of the clean to better set up pressing, keeping tension out of other supporting muscles and keeping the focus on tight glutes, using the lats. This was a noticeable improvement and made for ever better pressing as I think I was able to better sync and coordinate the tensing of the glutes at the same time as catching the bell in the rack to set up the presses. Really pleased with this. I will continue to focus on recovery methods and watching the legs, to ensure they don't get too wound up and tight in the hot spots. Overall though, really good.
Saturday, April 8, 2017
4/8/17 Saturday April 8, 2017 (24kg KB aerobics)
8:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:55am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:10am- Training session - 24kg KB aerobics
3x:
20kg TGU + windmill, 1/1
20kg GSq, 5
20 minutes KB aerobics:
24kg 1H SW 3 x SN 2 x FSQ 1 switch hands, 1 set
short rest after each set
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
9:40am - Complete
Notes - Great session. I was feeling extremely tight last night and spent quite a bit of time working on my adductors, quads, rolling those out with the KB and also with a foam roller. Also my lats on the foam roller. Tremendous help, woke up feeling significantly better and that laid nice groundwork for this session. Swings are very good for me, and snatches as well, need that hip hinge, it really opens things up and offsets the heavy pressing. Overall, pleased here.
8:55am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:10am- Training session - 24kg KB aerobics
3x:
20kg TGU + windmill, 1/1
20kg GSq, 5
20 minutes KB aerobics:
24kg 1H SW 3 x SN 2 x FSQ 1 switch hands, 1 set
short rest after each set
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
9:40am - Complete
Notes - Great session. I was feeling extremely tight last night and spent quite a bit of time working on my adductors, quads, rolling those out with the KB and also with a foam roller. Also my lats on the foam roller. Tremendous help, woke up feeling significantly better and that laid nice groundwork for this session. Swings are very good for me, and snatches as well, need that hip hinge, it really opens things up and offsets the heavy pressing. Overall, pleased here.
Friday, April 7, 2017
4/7/17 Friday April 7, 2017 (40kg 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
2x:
24kg TGU + windmill x 1/1
48kg DL x 8
DB 16kgs batwings x 5
28kg PR x 3/3
32kg PR x 2/2
36kg PR x 1/1
40kg PR 1/1, x 6
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 - Very good session, 6 singles with the 40kg ties a PR. With that said, feeling very tight in the obliques, hips, quads, primarily on the L side. Adductor again as well, both sides a bit. A bit beaten up. I suspect this could be from the doubles work on Wednesday, squats, push presses, seesaws. Had not done doubles work in a long time. Frustrating. Need to get some foam roll time and other soft tissue work done. Yoga this weekend would be a good idea.
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
2x:
24kg TGU + windmill x 1/1
48kg DL x 8
DB 16kgs batwings x 5
28kg PR x 3/3
32kg PR x 2/2
36kg PR x 1/1
40kg PR 1/1, x 6
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 - Very good session, 6 singles with the 40kg ties a PR. With that said, feeling very tight in the obliques, hips, quads, primarily on the L side. Adductor again as well, both sides a bit. A bit beaten up. I suspect this could be from the doubles work on Wednesday, squats, push presses, seesaws. Had not done doubles work in a long time. Frustrating. Need to get some foam roll time and other soft tissue work done. Yoga this weekend would be a good idea.
4/6/17 Thursday April 6, 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
Arm bar 20kg x 1/1
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
Arm bar 20kg x 1/1
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, April 5, 2017
4/5/17 Wednesday April 5, 2017 (DB 24kgs and 44kg circuit)
7:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 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
Arm bar 20kg, 1+1
7:50am- Training session - DB 24kgs and 44kg circuit
2x:
24kg TGU + presses x 1/1
32kg GSq x 5
DB 16kgs batwings x 5
4x:
DB 24kgs FSQ x 5
DB 24kgs PPR (active negatives) x 3
44kg loaded clean x 1/1
DB 24kgs SS PR x 3/3
44kg 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
8:40am - Complete
Notes - Loved this session, felt very strong. Have not worked with doubles in some time and all of these movements felt very strong and good. Also good to handle the 44kg and continue to gain in confidence with that bell.
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
Arm bar 20kg, 1+1
7:50am- Training session - DB 24kgs and 44kg circuit
2x:
24kg TGU + presses x 1/1
32kg GSq x 5
DB 16kgs batwings x 5
4x:
DB 24kgs FSQ x 5
DB 24kgs PPR (active negatives) x 3
44kg loaded clean x 1/1
DB 24kgs SS PR x 3/3
44kg 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
8:40am - Complete
Notes - Loved this session, felt very strong. Have not worked with doubles in some time and all of these movements felt very strong and good. Also good to handle the 44kg and continue to gain in confidence with that bell.
4/4/17 Tuesday April 4, 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
Arm bar 20kg x 1/1
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
Arm bar 20kg x 1/1
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, April 3, 2017
4/3/17 Monday April 3, 2017 (36kg PR, 36kg 2H SW)
6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am- Training session - 36kg PR, 36kg 2H SW
2x:
24kg TGU + windmill x 1/1
48kg DL x 8
DB 16kgs batwings x 5
24kg PR x 5/5 warm up set
Ladder
3x:
36kg PR x 1/1, 2/2
9 presses per arm
8 minutes:
36kg 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
8:20am - Complete
Notes - Solid training session, I felt rested, frankly this was easy. Getting back into now and will see where I can take things in this cycle.
7:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am- Training session - 36kg PR, 36kg 2H SW
2x:
24kg TGU + windmill x 1/1
48kg DL x 8
DB 16kgs batwings x 5
24kg PR x 5/5 warm up set
Ladder
3x:
36kg PR x 1/1, 2/2
9 presses per arm
8 minutes:
36kg 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
8:20am - Complete
Notes - Solid training session, I felt rested, frankly this was easy. Getting back into now and will see where I can take things in this cycle.
Sunday, April 2, 2017
4/1/17 Saturday April 1, 2017 (Circuit 20kg Windmills, 32kg GSq + 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 - 20kg windmills, 32kg GSq, 32kg 2H SW
4x:
20kg windmill x 1/1
32kg GSq x 3
32kg 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
10:20am - Complete
Notes - Quick, easy, just what was planned for here on the last of the back off and recovery 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 - 20kg windmills, 32kg GSq, 32kg 2H SW
4x:
20kg windmill x 1/1
32kg GSq x 3
32kg 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
10:20am - Complete
Notes - Quick, easy, just what was planned for here on the last of the back off and recovery week.
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