From Spokane
6:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
6:20am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
6:30am- Training session - FSQ, 2H SW
3x:
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1
16kg BU FSQ x 2/2
24kg 2H SW x 20
5x:
24kg FSQ x 3/3
32kg FSQ x 3/3
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
7:15am - Complete
Notes - Another great training session and a great way to kick off training for 2017. Did this outside in 20 degree weather in Spokane. Character building. I love this shit.
Monday, January 2, 2017
12/31/16 Saturday December 31, 2016 (PR, 2H SW)
From Priest Lake, ID
6:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:25am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
7:30am- Training session - PR, 2H SW
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
3x:
24kg BU FSQ + PR x 1/1
24kg 2H SW x 20
5x:
24kg PR x 3/3
32kg PR x 3/3
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
8:15am - Complete
Notes - Awesome training session. Big things are happening with my press, I can really feel it. The groove is improved. Pulling with the active negative out of lock out back into the rack has been a tremendous cue for me, I believe it is really loading my lats, making them stronger, taking some stress off of my elbows, etc. Really big technique improvement. To be able to do slow and active negatives for sets of 3 with a 32kg is a big sign for me. I like where this is going. Oh, also, I did this training session outside in Priest Lake, ID with some blowing snow in 20 degree weather. Hard Fucking Style. Awesome.
6:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:25am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
7:30am- Training session - PR, 2H SW
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
3x:
24kg BU FSQ + PR x 1/1
24kg 2H SW x 20
5x:
24kg PR x 3/3
32kg PR x 3/3
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
8:15am - Complete
Notes - Awesome training session. Big things are happening with my press, I can really feel it. The groove is improved. Pulling with the active negative out of lock out back into the rack has been a tremendous cue for me, I believe it is really loading my lats, making them stronger, taking some stress off of my elbows, etc. Really big technique improvement. To be able to do slow and active negatives for sets of 3 with a 32kg is a big sign for me. I like where this is going. Oh, also, I did this training session outside in Priest Lake, ID with some blowing snow in 20 degree weather. Hard Fucking Style. Awesome.
12/30/16 Friday December 30, 2016 (FSQ, 2H SW)
From Spokane
8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:45am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
8:50am- Training session - FSQ, 2H SW
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
16kg BU FSQ x 2/2, x 3
24kg 2H SW x 20, x 3
5x:
24kg FSQ x 3/3
32kg FSQ x 2/2
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
9:30am - Complete
Notes - Writing this Monday night the 2nd of Jan after getting back from vacation. Great training sessions in Spokane and Priest Lake this week while on vacation. I am hitting my stride and really ready to do some good things and move forward in 2017.
8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:45am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
8:50am- Training session - FSQ, 2H SW
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
16kg BU FSQ x 2/2, x 3
24kg 2H SW x 20, x 3
5x:
24kg FSQ x 3/3
32kg FSQ x 2/2
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
9:30am - Complete
Notes - Writing this Monday night the 2nd of Jan after getting back from vacation. Great training sessions in Spokane and Priest Lake this week while on vacation. I am hitting my stride and really ready to do some good things and move forward in 2017.
12/29/16 Thursday December 29, 2016 (16kg KB warm up)
From Spokane
8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:45am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
8:50am- Training session - 16kg KB warm up
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
Band wrist extensions, 10 x 2 sets per hand
9:00am - Complete
Notes - Just a little light work today in Spokane. Feeling good.
8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:45am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
8:50am- Training session - 16kg KB warm up
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
Band wrist extensions, 10 x 2 sets per hand
9:00am - Complete
Notes - Just a little light work today in Spokane. Feeling good.
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