Training from Kauai Hawaii
1:20pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
1:50pm- Training session - kickstand DL + Arnold press
2x:
DB stacked 20lbs armbars x 1 + TGU x 1, switch hands
20lb halo x 5/5
Push-ups x 5
Pull-up x 2
Crawling
Supersets
3x:
Kickstand DL DB 35lbs dumbbells x 5/5
Arnold press DB 35lbs dumbbells x 5/5
2x:
Kickstand DL DB 40lbs dumbbells x 4/4
Arnold press DB 40lbs dumbbells x 5/5
2x:
Kickstand DL DB 45lbs dumbbells x 3/3
Arnold press DB 45lbs dumbbells x 5/5
rolling
crawling
Band wrist extensions, 10 x 2 sets per hand
3:00pm - Complete
Notes - Writing this on Saturday night, wrapping up the trip to Hawaii. It's been great. This training session was good yesterday. Arnold Press is two dumbbells at sides, curl up with palms facing, press overhead with palms away at lockout. The feeling of two (dumb)bells overhead is something I have not experienced in quite some time as I have not double pressed overhead in a long while. Today I played basketball and swam in the ocean (again). Fantastic trip, feeling good all around. A lot of relaxation but enough movement (and sunshine) to keep me happy. A great way to be closing 2017, which has been a huge year for me. Engagement in February, new house in June, sold old house in July, turned 40 in August, new job in October. Wow. Looking forward to closing the page on a very memorable year and turning my attention to a brand new year with more opportunities to come in 2018. From a training standpoint, I believe this will be the year that I achieve the Beast Press and get that 48kg pressed. I believe I will do it with both arms. The main thing is stay healthy and get to that goal the same way I have reached previous milestones. Build a big base with consistency, never compromise form, pay attention to details, try and get just a little bit better every day.
Saturday, December 30, 2017
Thursday, December 28, 2017
12/27/17 Wednesday December 27, 2017 (Hawaii - dumbell press + stepback lunges)
Training from Kauai Hawaii
1:20pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
1:50pm- Training session - DB PR + stepback lungges
2x:
DB stacked 20lbs armbars x 1 + TGU x 1, switch hands
20lb halo x 5/5
Push-ups x 5
Pull-up x 1
Crawling
15 minutes superset:
Dumbell PR 50lbs x 3/3
DB 20lbs step back lunges x 3/3
rolling
crawling
Band wrist extensions, 10 x 2 sets per hand
3:00pm - Complete
Notes - Writing this on Thursday. Some interesting observations from the last couple of days. Barbell deadlift on Monday. Felt very solid through Monday and into Tuesday. Mid day Tuesday, starting feeling the usual tightness in my left hip, wrapping around to low back on the L side. I have realized over time that this issue results or is causes actually by tight hip flexors in the front of my legs. I think the barbell deadlifts tightened those hips up quite a bit (movement I am not used to certainly not a surprise). I was working hard on some lacrosse ball release and other mobility work on Tuesday evening and into Wed morning, which was helping, but still a bit frustrated. As I thought about training on Wed, I determined that instead of doing goblet squats superset with dumbell presses, I would incorporate the Step back lunges instead because those have been so helpful lately. I have been thinking there really is something about that movement that my body is really liking. I believe it's the fact that the movement places some emphasis on the hip flexors and puts them into nice extension, with load. I am not sure I am getting that with a lot of the other KB movements, or at least, some of the movements may be contributing to tightening up the hip flexors a bit and I need something intentional that is going to balance that out. This training yesterday went very well. I enjoyed practicing the dumbell military press, and the cues from Kevin to start with the palm facing me and then palm away in lockout were good tips. The movement felt controlled, natural, and a little different than the KB press, so that difference was interesting to feel. I liked it. I also believe the step back lunges (holding a 20lb dumbell in each hand) were a very good choice. I need to discuss these observations with Kevin when I get back.
1:20pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
1:50pm- Training session - DB PR + stepback lungges
2x:
DB stacked 20lbs armbars x 1 + TGU x 1, switch hands
20lb halo x 5/5
Push-ups x 5
Pull-up x 1
Crawling
15 minutes superset:
Dumbell PR 50lbs x 3/3
DB 20lbs step back lunges x 3/3
rolling
crawling
Band wrist extensions, 10 x 2 sets per hand
3:00pm - Complete
Notes - Writing this on Thursday. Some interesting observations from the last couple of days. Barbell deadlift on Monday. Felt very solid through Monday and into Tuesday. Mid day Tuesday, starting feeling the usual tightness in my left hip, wrapping around to low back on the L side. I have realized over time that this issue results or is causes actually by tight hip flexors in the front of my legs. I think the barbell deadlifts tightened those hips up quite a bit (movement I am not used to certainly not a surprise). I was working hard on some lacrosse ball release and other mobility work on Tuesday evening and into Wed morning, which was helping, but still a bit frustrated. As I thought about training on Wed, I determined that instead of doing goblet squats superset with dumbell presses, I would incorporate the Step back lunges instead because those have been so helpful lately. I have been thinking there really is something about that movement that my body is really liking. I believe it's the fact that the movement places some emphasis on the hip flexors and puts them into nice extension, with load. I am not sure I am getting that with a lot of the other KB movements, or at least, some of the movements may be contributing to tightening up the hip flexors a bit and I need something intentional that is going to balance that out. This training yesterday went very well. I enjoyed practicing the dumbell military press, and the cues from Kevin to start with the palm facing me and then palm away in lockout were good tips. The movement felt controlled, natural, and a little different than the KB press, so that difference was interesting to feel. I liked it. I also believe the step back lunges (holding a 20lb dumbell in each hand) were a very good choice. I need to discuss these observations with Kevin when I get back.
Tuesday, December 26, 2017
12/25/17 Monday December 25, 2017 (Hawaii - barbell deadlift)
Training from Kauai Hawaii
1:20pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
1:50pm- Training session - Barbell DL
3x:
DB 20lbs stacked TGU x 1/1
DB 40lbs kickstand DL x 5/5
Push-up x 5
Pull-up x 3
Barbell deadlift, conventional stance:
135 lbs x 3
145 lbs x 3
155 lbs x 3
165 lbs x 3
hanging from the bar
175 lbs x 3
185 lbs x 3
hanging from the bar
185 lbs x 3
rolling
crawling
Band wrist extensions, 10 x 2 sets per hand
3:00pm - Complete
Notes - Writing this on Tuesday. Training yesterday, Christmas day from Kauai Hawaii while on vacation with my fiance and her family! Had a lot of fun with this training session. I have literally never done a training session with a focus on barbell deadlift. I have almost never deadlifted with a barbell. I have CLEARLY been missing out on a potential for very effective overall strength gains. I have known this for some time but have not pulled the trigger to purchase a barbell for the home training gym. I have the potential with my squat rack / pull-up bar already in the home gym and can make the move to get a few more MMA pads for the floor and have a good set up for deadlifting. Need a bar and some plates. I am going to talk to Kevin about this and determine how much it would cost to get a good barbell and plates. Writing this the day after deadlifting, I am really respecting what an overall body lift it is. My traps feel blown up, chest (holding the bar at lockout I presume), glutes, hamstrings, etc. It's a different feeling than kettlebell lifting. Seems like I would need more recovery time and some very intelligent programming with this lift as it really taps you. I was concerned about overdoing it and am very glad I stopped at 8 overall sets. The bar was flying off the ground, all reps felt good (I re set after each rep, basically doing these as singles, and rested between sets). I only deadlifted up to 185, not even close to my actual bodyweight, and felt like I got a tremendous training session in. What a great lift. I have zero interest in benchpressing again and zero interest in barbell back squats, but the deadlift is different. Time to discuss this with Kevin.
1:20pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
1:50pm- Training session - Barbell DL
3x:
DB 20lbs stacked TGU x 1/1
DB 40lbs kickstand DL x 5/5
Push-up x 5
Pull-up x 3
Barbell deadlift, conventional stance:
135 lbs x 3
145 lbs x 3
155 lbs x 3
165 lbs x 3
hanging from the bar
175 lbs x 3
185 lbs x 3
hanging from the bar
185 lbs x 3
185 lbs x 3
rolling
crawling
Band wrist extensions, 10 x 2 sets per hand
3:00pm - Complete
Notes - Writing this on Tuesday. Training yesterday, Christmas day from Kauai Hawaii while on vacation with my fiance and her family! Had a lot of fun with this training session. I have literally never done a training session with a focus on barbell deadlift. I have almost never deadlifted with a barbell. I have CLEARLY been missing out on a potential for very effective overall strength gains. I have known this for some time but have not pulled the trigger to purchase a barbell for the home training gym. I have the potential with my squat rack / pull-up bar already in the home gym and can make the move to get a few more MMA pads for the floor and have a good set up for deadlifting. Need a bar and some plates. I am going to talk to Kevin about this and determine how much it would cost to get a good barbell and plates. Writing this the day after deadlifting, I am really respecting what an overall body lift it is. My traps feel blown up, chest (holding the bar at lockout I presume), glutes, hamstrings, etc. It's a different feeling than kettlebell lifting. Seems like I would need more recovery time and some very intelligent programming with this lift as it really taps you. I was concerned about overdoing it and am very glad I stopped at 8 overall sets. The bar was flying off the ground, all reps felt good (I re set after each rep, basically doing these as singles, and rested between sets). I only deadlifted up to 185, not even close to my actual bodyweight, and felt like I got a tremendous training session in. What a great lift. I have zero interest in benchpressing again and zero interest in barbell back squats, but the deadlift is different. Time to discuss this with Kevin.
Saturday, December 23, 2017
12/23/17 Saturday December 23, 2017 (PR ladders, 2H SW)
7:50am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:20am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
8:35am- Training session - PR ladders, 32kg 2H SW
2x:
24kg TGU x 1/1
SL bridge x 3/3
Scales x 2/2
48kg DL x 5
24kg PR x 5/5
Pull-up x 1
28kg PR x 3/3
Pull-up x 2
32kg PR x 2/2
Pull-up x 2
36kg PR x 1/1
Pull-up x 2
28kg PR x 4/4
Pull-up x 2
32kg PR x 3/3
Pull-up x 2
36kg PR x 2/2
Pull-up x 2
6x:
32kg 2H SW x 10
rolling
hanging from the bar
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 - A great end to the training block. Pull-ups are feeling much stronger as I continue to do them consistently. Using the lats to pull hard. Very pleased all around with where I am at headed into 2018.
8:20am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
8:35am- Training session - PR ladders, 32kg 2H SW
2x:
24kg TGU x 1/1
SL bridge x 3/3
Scales x 2/2
48kg DL x 5
24kg PR x 5/5
Pull-up x 1
28kg PR x 3/3
Pull-up x 2
32kg PR x 2/2
Pull-up x 2
36kg PR x 1/1
Pull-up x 2
28kg PR x 4/4
Pull-up x 2
32kg PR x 3/3
Pull-up x 2
36kg PR x 2/2
Pull-up x 2
6x:
32kg 2H SW x 10
rolling
hanging from the bar
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 - A great end to the training block. Pull-ups are feeling much stronger as I continue to do them consistently. Using the lats to pull hard. Very pleased all around with where I am at headed into 2018.
12/22/17 Friday December 22, 2017 (DB 24kgs RR SS PR step lunge complex)
6:50am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:20am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:35am- Training session - DB 24kgs RR SS PR step lunge complex
2x:
24kg TGU x 1/1
Scales 1/1 x 2
Bridges x 5
Plank x 1 minutes
24kg 2H SW x 15 (concentrate on bracing for the punch with abs)
Complex 5x:
DB 24kgs Renegade Rows 1/1 x 4 , SS PR 1/1 x 4, stepback lunges 1/1 x 4
24kg 2H SW x 10
rolling
hanging from the bar
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 - Writing this on Saturday. A tough training session, in a good way. 4 reps for each movement was a challenge, I took more rest between each set, which was a good idea. Had good technique and solid reps all the way through. Like this a lot.
7:20am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:35am- Training session - DB 24kgs RR SS PR step lunge complex
2x:
24kg TGU x 1/1
Scales 1/1 x 2
Bridges x 5
Plank x 1 minutes
24kg 2H SW x 15 (concentrate on bracing for the punch with abs)
Complex 5x:
DB 24kgs Renegade Rows 1/1 x 4 , SS PR 1/1 x 4, stepback lunges 1/1 x 4
24kg 2H SW x 10
rolling
hanging from the bar
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 - Writing this on Saturday. A tough training session, in a good way. 4 reps for each movement was a challenge, I took more rest between each set, which was a good idea. Had good technique and solid reps all the way through. Like this a lot.
12/20/17 Wednesday December 20, 2017 (Circuit work 24/28/32kg)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:00am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:15am- Training session - Circuit work 24/28/32kg
24kg GSq x 8
Pull-up x 1
28kg GSq x 7
Pull-up x 2
32kg GSq x 6
Pull-up x 3
24kg TGU x 1/1
24kg 2H SW x 10
Plank x 15 seconds
28kg 2H SW x 10
32kg C&PR x 3/3
32kg 2H SW x 10
24kg TGU x 1/1
24kg 1H SW x 5/5
Plank x 15 seconds
28kg 1H SW x 5/5
32kg C&PR x 4/4
32kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
Plank x 15 seconds
28kg 1H SW x 5/5
32kg C&PR x 5/5
32kg 1H SW x 5/5
32kg 2H SW x 10
rolling
hanging from the bar
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 - Finally getting to logging this on Saturday morning. Great training session. I really like how my back and adductors have been feeling lately. Likely a number of reasons, but the adjustments in training are clearly helping. Separately blocks of squats and presses seems good for me right now. Doing both particularly in the same training day didn't seem to help. The bodyweight movements continue to be a very good thing. My glutes and abs feel turned on, tightness and overload on the adductors has subsided. Need to keep this rolling.
7:00am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:15am- Training session - Circuit work 24/28/32kg
24kg GSq x 8
Pull-up x 1
28kg GSq x 7
Pull-up x 2
32kg GSq x 6
Pull-up x 3
24kg TGU x 1/1
24kg 2H SW x 10
Plank x 15 seconds
28kg 2H SW x 10
32kg C&PR x 3/3
32kg 2H SW x 10
24kg TGU x 1/1
24kg 1H SW x 5/5
Plank x 15 seconds
28kg 1H SW x 5/5
32kg C&PR x 4/4
32kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
Plank x 15 seconds
28kg 1H SW x 5/5
32kg C&PR x 5/5
32kg 1H SW x 5/5
32kg 2H SW x 10
rolling
hanging from the bar
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 - Finally getting to logging this on Saturday morning. Great training session. I really like how my back and adductors have been feeling lately. Likely a number of reasons, but the adjustments in training are clearly helping. Separately blocks of squats and presses seems good for me right now. Doing both particularly in the same training day didn't seem to help. The bodyweight movements continue to be a very good thing. My glutes and abs feel turned on, tightness and overload on the adductors has subsided. Need to keep this rolling.
Monday, December 18, 2017
12/18/17 Monday December 18, 2017 (20 minute SN ladder - PR)
6:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:50am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:05am- Training session - 20 minute SN ladder
Bridges x 5
24kg TGU x 1/1
24kg kickstand DL x 5/5
24kg 2H SW x 10
Bridges x 5
24kg TGU x 1/1
28kg kickstand DL x 5/5
28kg 2H SW x 10
20 minutes:
20kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
24kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
24kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
Very happy with this volume and density in 20 minutes. 150 total reps including 60 with the 28kg bell which is a PR on reps for one session. It's been a little while since I hit a PR with anything so this is a nice plus.
28kg 2H SW x 10
rolling
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 - Very pleased with this training session. My body is really responding well to snatching these days. The extension work I think is really good and helping balance out pressing over a long period of time. Something about this is really working for me right now. These snatches with the 28kg are the strongest I have ever experienced with that bell size. I could see us continuing in this vein, really getting good at the 28, and moving to the 32. But also keeping lighter snatching in the mix. There may be something to really mine out of this movement.
6:50am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:05am- Training session - 20 minute SN ladder
Bridges x 5
24kg TGU x 1/1
24kg kickstand DL x 5/5
24kg 2H SW x 10
Bridges x 5
24kg TGU x 1/1
28kg kickstand DL x 5/5
28kg 2H SW x 10
20 minutes:
20kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
24kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
24kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
28kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
28kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5 (PR)
28kg 2H SW x 10
rolling
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 - Very pleased with this training session. My body is really responding well to snatching these days. The extension work I think is really good and helping balance out pressing over a long period of time. Something about this is really working for me right now. These snatches with the 28kg are the strongest I have ever experienced with that bell size. I could see us continuing in this vein, really getting good at the 28, and moving to the 32. But also keeping lighter snatching in the mix. There may be something to really mine out of this movement.
Sunday, December 17, 2017
12/16/17 Saturday December 16, 2017 (PR ladders, 2H SW)
6:50am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:20am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:35am- Training session - PR ladders, 2H SW
2x:
24kg TGU x 1/1
48kg DL x 5
Planks x 20 seconds
24kg PR x 5/5
3x:
28kg PR x 3/3
Pull-up x 1
32kg PR x 2/2
Pull-up x 1
36kg PR x 1/1
Pull-up x 1
3x:
36kg 2H SW x 10
(ran out of time had to run to a basketball game for my daughter)
rolling
hanging from the bar
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 - Writing this on Sunday night. Really good training session, I am excited, things are improving. I liked doing a pull-up after each set of presses. I could really, really feel my lats engaging on the pull-ups, using my lats, not pulling with elbow, arms. Felt good and I think is a great balance to the presses. I think I do better when I can break up press sets with either active mobility or something simple like this.
7:20am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:35am- Training session - PR ladders, 2H SW
2x:
24kg TGU x 1/1
48kg DL x 5
Planks x 20 seconds
24kg PR x 5/5
3x:
28kg PR x 3/3
Pull-up x 1
32kg PR x 2/2
Pull-up x 1
36kg PR x 1/1
Pull-up x 1
3x:
36kg 2H SW x 10
(ran out of time had to run to a basketball game for my daughter)
rolling
hanging from the bar
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 - Writing this on Sunday night. Really good training session, I am excited, things are improving. I liked doing a pull-up after each set of presses. I could really, really feel my lats engaging on the pull-ups, using my lats, not pulling with elbow, arms. Felt good and I think is a great balance to the presses. I think I do better when I can break up press sets with either active mobility or something simple like this.
Friday, December 15, 2017
12/15/17 Friday December 15, 2017 (DB 24kgs RR SS PR step lunge complex)
5:50am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:20am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:35am- Training session - DB 24kgs RR SS PR step lunge complex
2x:
24kg TGU x 1/1
Scales 1/1 x 2
Bridges x 5
Plank x 1 minutes
24kg 2H SW x 15 (concentrate on bracing for the punch with abs)
Complex 5x:
DB 24kgs Renegade Rows 1/1 x 3 , SS PR 1/1 x 3, stepback lunges 1/1 x 3
24kg 2H SW x 10
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:20am - Complete
Notes - Great training session. I like what we are doing here. Bracing of the abs on swings is helping. Various different mobility work and a focus on switching things up is helping the adductors and left hip. This training is challenging me with some weaker areas and I like the training effects a lot. Was up to up reps to 3 today, longer time under tension, very good stuff.
6:20am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:35am- Training session - DB 24kgs RR SS PR step lunge complex
2x:
24kg TGU x 1/1
Scales 1/1 x 2
Bridges x 5
Plank x 1 minutes
24kg 2H SW x 15 (concentrate on bracing for the punch with abs)
Complex 5x:
DB 24kgs Renegade Rows 1/1 x 3 , SS PR 1/1 x 3, stepback lunges 1/1 x 3
24kg 2H SW x 10
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:20am - Complete
Notes - Great training session. I like what we are doing here. Bracing of the abs on swings is helping. Various different mobility work and a focus on switching things up is helping the adductors and left hip. This training is challenging me with some weaker areas and I like the training effects a lot. Was up to up reps to 3 today, longer time under tension, very good stuff.
Wednesday, December 13, 2017
12/13/17 Wednesday December 13, 2017 (Circuit work 24/28/32kg)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:00am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:15am- Training session - Circuit work 24/28/32kg
24kg GSq x 8
Pull-up x 1
28kg GSq x 7
Pull-up x 2
32kg GSq x 6
Pull-up x 3
24kg TGU x 1/1
24kg 2H SW x 10
Plank x 15 seconds
28kg 2H SW x 10
32kg C&PR x 3/3
32kg 2H SW x 10
24kg TGU x 1/1
24kg 1H SW x 5/5
Plank x 15 seconds
28kg 1H SW x 5/5
32kg C&PR x 4/4
32kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
Plank x 15 seconds
28kg 1H SW x 5/5
32kg C&PR x 5/5
32kg 1H SW x 5/5
32kg 2H SW x 10
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Good training session, no joke, decent amount of work for sure. Focusing now as I write this Wed evening on stretching, mobility work, adductor focus, doing butterflys, bridges etc. Haven't done a ton of 1H SW for quite some time but these felt pretty good.
7:00am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:15am- Training session - Circuit work 24/28/32kg
24kg GSq x 8
Pull-up x 1
28kg GSq x 7
Pull-up x 2
32kg GSq x 6
Pull-up x 3
24kg TGU x 1/1
24kg 2H SW x 10
Plank x 15 seconds
28kg 2H SW x 10
32kg C&PR x 3/3
32kg 2H SW x 10
24kg TGU x 1/1
24kg 1H SW x 5/5
Plank x 15 seconds
28kg 1H SW x 5/5
32kg C&PR x 4/4
32kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
Plank x 15 seconds
28kg 1H SW x 5/5
32kg C&PR x 5/5
32kg 1H SW x 5/5
32kg 2H SW x 10
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Good training session, no joke, decent amount of work for sure. Focusing now as I write this Wed evening on stretching, mobility work, adductor focus, doing butterflys, bridges etc. Haven't done a ton of 1H SW for quite some time but these felt pretty good.
Monday, December 11, 2017
12/11/17 Monday December 11, 2017 (20 minute SN ladder)
6:20am - belly breathing, Primal Move practice, Original Strength resets - 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 20kg with 3 presses and rotations, 1/1
6:50am- Training session - 20 minute SN ladder
2x:
SL bridges x 3/3
Scales x 2/2
24kg kickstand DL x 5/5
24kg TGU x 1/1
20 minutes:
20kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5 (first ladder only)
24kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
ended up getting 4 ladders with the 24kg
24kg 2H SW x 10
rolling
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 - Really good training session. Writing this in the evening, body felt great all day today. I continue to believe we may be on to something with the training design. Body seems to be responding very well to extension movements.
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 20kg with 3 presses and rotations, 1/1
6:50am- Training session - 20 minute SN ladder
2x:
SL bridges x 3/3
Scales x 2/2
24kg kickstand DL x 5/5
24kg TGU x 1/1
20 minutes:
20kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5 (first ladder only)
ended up getting 4 ladders with the 24kg
24kg 2H SW x 10
rolling
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 - Really good training session. Writing this in the evening, body felt great all day today. I continue to believe we may be on to something with the training design. Body seems to be responding very well to extension movements.
Sunday, December 10, 2017
12/9/17 Saturday December 9, 2017 (DB 24kgs RR SS PR step lunge complex)
8:20am - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
8:35am - 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 20kg with 3 presses and rotations, 1/1
8:50am- Training session - DB 24kgs RR SS PR step lunge complex
2x:
24kg TGU x 1/1
Scales 1/1 x 2
Bridges x 5
Plank x 1 minutes
24kg 2H SW x 10 (concentrate on bracing for the punch with abs)
Complex 5x:
DB 24kgs Renegade Rows 1/1 x 2 , SS PR 1/1 x 2, stepback lunges 1/1 x 2
24kg 2H SW x 10
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:20am - Complete
Notes - Writing this on Sunday evening. This was great. I feel like we may be onto something. The rows are extremely hard for a light weight, I think this is going to shore up a weakness that may exist for me. The row on the L is particularly challenging. Developing more mid back strength will likely take some pressure off the L shoulder and the L hip in the press (the same likely holds for the R side too). This could be meaningful. I also really like the step back lunges, I think they can help open up the front side of my legs quite a bit (hip flexors). They are challenging in a good way.
8:35am - 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 20kg with 3 presses and rotations, 1/1
8:50am- Training session - DB 24kgs RR SS PR step lunge complex
2x:
24kg TGU x 1/1
Scales 1/1 x 2
Bridges x 5
Plank x 1 minutes
24kg 2H SW x 10 (concentrate on bracing for the punch with abs)
Complex 5x:
DB 24kgs Renegade Rows 1/1 x 2 , SS PR 1/1 x 2, stepback lunges 1/1 x 2
24kg 2H SW x 10
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:20am - Complete
Notes - Writing this on Sunday evening. This was great. I feel like we may be onto something. The rows are extremely hard for a light weight, I think this is going to shore up a weakness that may exist for me. The row on the L is particularly challenging. Developing more mid back strength will likely take some pressure off the L shoulder and the L hip in the press (the same likely holds for the R side too). This could be meaningful. I also really like the step back lunges, I think they can help open up the front side of my legs quite a bit (hip flexors). They are challenging in a good way.
Friday, December 8, 2017
12/8/17 Friday December 8, 2017 (training with Kevin)
5:30am - Primal move, rolling, etc.
6:00am - Training with Kevin
Good training session, made some progress. A few cues and tips
Walk on balls of feet to wake up big toe, calves
Don't stomp the ground - rub feet to get set. Stomping can throw feet off.
Scales - big chest, like holding a KB
TGU - need to open up front leg with bell overhead in half kneeling, be sure to push heel into ground, hinge and get under the bell
Did a number of swings, in general things looked good other than keep abs tight, "brace for the punch"
Practiced Snatching with the 24kg, things felt good and looked good. going to program 1/1, 2/2, 3/3, 4/4, 5/5 in this cycle, going for 20 minutes.
Tried a new complex double 24kgs with Renegade Rows, Cleans and SeeSaws, and Step Back Lunges. Very challenging. Will give me an opportunity to work on rowing which is a weak point for me. Kevin saw me working extremely hard with just a 24kg to row. This may help develop the back better and even some things out. It is also a good asymmetrical exercise, as are SS PR and the step back lunges.
Segmental rolling - lift leg up and extend
7:20am - Finished
6:00am - Training with Kevin
Good training session, made some progress. A few cues and tips
Walk on balls of feet to wake up big toe, calves
Don't stomp the ground - rub feet to get set. Stomping can throw feet off.
Scales - big chest, like holding a KB
TGU - need to open up front leg with bell overhead in half kneeling, be sure to push heel into ground, hinge and get under the bell
Did a number of swings, in general things looked good other than keep abs tight, "brace for the punch"
Practiced Snatching with the 24kg, things felt good and looked good. going to program 1/1, 2/2, 3/3, 4/4, 5/5 in this cycle, going for 20 minutes.
Tried a new complex double 24kgs with Renegade Rows, Cleans and SeeSaws, and Step Back Lunges. Very challenging. Will give me an opportunity to work on rowing which is a weak point for me. Kevin saw me working extremely hard with just a 24kg to row. This may help develop the back better and even some things out. It is also a good asymmetrical exercise, as are SS PR and the step back lunges.
Segmental rolling - lift leg up and extend
7:20am - Finished
Wednesday, December 6, 2017
12/6/17 Wednesday December 6, 2017 (DB 45lbs CL and DB SW, push-ups, CL/SW/SN)
Training from Washington DC
7:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:00am- Training session - DB 45lbs CL / SW, push-ups; CL / 1H SW / SN
3x:
45 lbs TGU x 1/1
45 lbs kickstand DL x 5/5
Pull-up x 1, 2, 3 (increase one rep each set)
5x:
DB 45lbs CL x 5 SW x 5
Scales or Push-ups x 5 alternating
3x:
45lbs CL x 5 1H SW x 5 SN x 5, set down and switch hands
Push-ups x 5
Farmer carry double 45 lbx x 4 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
8:45am - Complete
Notes - Good training session today. Feeling decent despite odd sleep schedules due to time zone change. Will see how I do on the plane today back to Seattle. Have some bodywork scheduled for tomorrow which should be very good timing.
7:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:00am- Training session - DB 45lbs CL / SW, push-ups; CL / 1H SW / SN
3x:
45 lbs TGU x 1/1
45 lbs kickstand DL x 5/5
Pull-up x 1, 2, 3 (increase one rep each set)
5x:
DB 45lbs CL x 5 SW x 5
Scales or Push-ups x 5 alternating
3x:
45lbs CL x 5 1H SW x 5 SN x 5, set down and switch hands
Push-ups x 5
Farmer carry double 45 lbx x 4 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
8:45am - Complete
Notes - Good training session today. Feeling decent despite odd sleep schedules due to time zone change. Will see how I do on the plane today back to Seattle. Have some bodywork scheduled for tomorrow which should be very good timing.
Monday, December 4, 2017
12/4/17 Monday December 4, 2017 (DB 45lbs CL and DB SW, push-ups)
Training from Washington DC
6:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:00am- Training session - DB 45lbs CL / SW, push-ups
3x:
40 lbs TGU x 1/1
40 lbs GSq x 5
Pull-up x 1, 2, 3 (increase one rep each set)
4x:
DB 40lbs CL x 5 SW x 5
Push-ups x 5
4x:
DB 45lbs CL x 5 SW x 5
Push-ups x 5
Overhead and rack carries double 45 lbs x 2 minutes
Farmer carry double 45 lbx x 4 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
7:45am - Complete
Notes - Good training session from my hotel in DC. Nice to have kettlebells even though they were weird and awkward with a stupid metal handle. Oh well. I got the job done. Worked up a really good sweat doing it which was nice after the long plane ride yesterday. Was able to get myself going at 3:30am PST, 6:30am local time so felt pretty good about making myself get up and get the work done. Continuing to do a lot of mobility work and stretching.
6:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:00am- Training session - DB 45lbs CL / SW, push-ups
3x:
40 lbs TGU x 1/1
40 lbs GSq x 5
Pull-up x 1, 2, 3 (increase one rep each set)
4x:
DB 40lbs CL x 5 SW x 5
Push-ups x 5
4x:
DB 45lbs CL x 5 SW x 5
Push-ups x 5
Overhead and rack carries double 45 lbs x 2 minutes
Farmer carry double 45 lbx x 4 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
7:45am - Complete
Notes - Good training session from my hotel in DC. Nice to have kettlebells even though they were weird and awkward with a stupid metal handle. Oh well. I got the job done. Worked up a really good sweat doing it which was nice after the long plane ride yesterday. Was able to get myself going at 3:30am PST, 6:30am local time so felt pretty good about making myself get up and get the work done. Continuing to do a lot of mobility work and stretching.
12/2/17 Saturday December 2, 2017 (snatch ladder)
7:20am - belly breathing, Primal Move practice, Original Strength resets - 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 20kg with 3 presses and rotations, 1/1
7:50am- Training session - Snatch ladder
3x:
20kg armbar + TGU x 1/1
48kg DL x 5
24kg 2H SW x 20
5x:
20kg SN x 5/5
24kg SN x 3/3
28kg SN x 2/2 (set down between sides, did not swing switch hands, wanted maximum power for every rep)
rolling
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 - Writing this on Monday evening from Washington DC. It's been an interesting time lately. I felt very good during and after this snatch training on Saturday. I have been noticing that my body is responding much better to extension recently (swings, snatches) and I seem to be having issues after pressing and squatting. I think some ways to work with this may be to separate those exercises and not have them in the same training session, or, at least end the session with some swings or snatches. Maybe going back to paring up pressing with swings, squatting with snatches. Something to discuss with Kevin. The adductor stuff, left hip continues to come and go, intermittent issues, definitely exacerbated by sitting at length.
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 20kg with 3 presses and rotations, 1/1
7:50am- Training session - Snatch ladder
3x:
20kg armbar + TGU x 1/1
48kg DL x 5
24kg 2H SW x 20
5x:
20kg SN x 5/5
24kg SN x 3/3
28kg SN x 2/2 (set down between sides, did not swing switch hands, wanted maximum power for every rep)
rolling
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 - Writing this on Monday evening from Washington DC. It's been an interesting time lately. I felt very good during and after this snatch training on Saturday. I have been noticing that my body is responding much better to extension recently (swings, snatches) and I seem to be having issues after pressing and squatting. I think some ways to work with this may be to separate those exercises and not have them in the same training session, or, at least end the session with some swings or snatches. Maybe going back to paring up pressing with swings, squatting with snatches. Something to discuss with Kevin. The adductor stuff, left hip continues to come and go, intermittent issues, definitely exacerbated by sitting at length.
Friday, December 1, 2017
12/1/17 Friday December 1, 2017 (32kg KB aerobics)
6:20am - belly breathing, Primal Move practice, Original Strength resets - 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 20kg with 3 presses and rotations, 1/1
6:50am- Training session - 32kg KB aerobics
3x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1, 2, 3 (increase one rep each set)
20 minutes:
32kg CL x 1 PR x 1 FSQ x 1
32kg CL x 2 C&PR x 2 FSQ x 2
32kg 2H SW x 10
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:35am - Complete
Notes - A challenging session, felt fine during the session but yet again top of left hip insertion to glute is flared up. This has truly been an incessant and intermittent problem for weeks. I am very frustrated.
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 20kg with 3 presses and rotations, 1/1
6:50am- Training session - 32kg KB aerobics
3x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1, 2, 3 (increase one rep each set)
20 minutes:
32kg CL x 1 PR x 1 FSQ x 1
32kg CL x 2 C&PR x 2 FSQ x 2
32kg CL x 3 C&PR x 3 FSQ x 3
32kg CL x 1 PR x 1 FSQ x 1
32kg CL x 2 C&PR x 2 FSQ x 2
32kg CL x 1 PR x 1 FSQ x 1
32kg CL x 2 C&PR x 2 FSQ x 2
32kg CL x 3 C&PR x 3 FSQ x 3
32kg CL x 1 PR x 1 FSQ x 1
32kg CL x 1 PR x 1 FSQ x 1
32kg 2H SW x 10
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:35am - Complete
Notes - A challenging session, felt fine during the session but yet again top of left hip insertion to glute is flared up. This has truly been an incessant and intermittent problem for weeks. I am very frustrated.
11/29/17 Wednesday November 29, 2017 (2H SW ladder)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:30am - 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 20kg with 3 presses and rotations, 1/1
6:45am- Training session - 2H SW ladder
3x:
24kg TGU x 1/1
48kg DL x 5
3x:
24kg 2H SW HSP x 3, set down, 2H SW x 10
28kg 2H SW HSP x 3, set down, 2H SW x 10
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:30am - Complete
Notes - Writing this on Friday afternoon. Felt good after this training session, better than I did on Tuesday after pressing, squatting on Monday. Pressing and squatting seems to be causing flare-ups with the top of my hip on the left side connecting to my glute. It's a constant thing that keeps coming up and going away. I believe it is the result of my hamstring on the left, from the knee up to my glute, being very turned on and my left glute not firing sufficiently. This has happened again today after pressing and squatting again. Frustrating.
6:30am - 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 20kg with 3 presses and rotations, 1/1
6:45am- Training session - 2H SW ladder
3x:
24kg TGU x 1/1
48kg DL x 5
3x:
24kg 2H SW HSP x 3, set down, 2H SW x 10
28kg 2H SW HSP x 3, set down, 2H SW x 10
32kg 2H SW HSP x 3, set down, 2H SW x 10
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:30am - Complete
Notes - Writing this on Friday afternoon. Felt good after this training session, better than I did on Tuesday after pressing, squatting on Monday. Pressing and squatting seems to be causing flare-ups with the top of my hip on the left side connecting to my glute. It's a constant thing that keeps coming up and going away. I believe it is the result of my hamstring on the left, from the knee up to my glute, being very turned on and my left glute not firing sufficiently. This has happened again today after pressing and squatting again. Frustrating.
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