7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations
7:30am- Training session - 24kg TGU, SLDL
24kg TGU to kneeling, 1/1
24kg SLDL, 3/3
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Good stuff. Feeling good.
Thursday, March 2, 2017
3/1/17 Wednesday March 1, 2017 (training with Kevin - 44kg PR - PR)
5:50am - Primal Move
6:15am - Training with Kevin
8:00am - Done
Notes - Well, a great day was enjoyed. Did some primal move at home, and then went to the gym to train with Kevin. Did some warm-ups, and then started by doing some 20kg slow get-ups with presses at the lunge and overhead position. Felt really good. Then did some windmills, practiced getting a good hinge. Did some 20kg goblet squats, sets of 24kg 2H SW. Clean and pressed the 28kg a few times, the 32kg a few times. Practiced snatching the 20kg and working on getting a great lockout, very tall through the neck and chin, to help set up for the press. Clean and pressed the 36kg. Clean and pressed the 40kg both sides, left felt amazing, right was more of a grind. R side typically gets tighter and it is the side I need to keep working on so my technique can be as good as it is on the left, and not try and muscle the bell (I am right handed).
Rested for a bit, and then clean and pressed the 44kg on the Left. A PR. I was ecstatic, this is a breakthrough. Kevin thought it was a very good press and would pass. I hit a sticking point but looked at the bell and grinded it through. I rested a bit, tried on the Right, didn't get it. The clean was not perfect and the bell was falling away from me when I tried to press it. I am going to have to really work on my clean with the 40kg and the 44kg, the size of the bell changes the center of gravity, and I am going to have to clean the bell a little bit closer to my chest (less vertical) than I would with lighter bells, so it is a position where I can press it and it won't spin away from me.
Next cycle is going to include more C&P with the 36kg than MP, and we'll start doing more singles with the 40kg now that I have a lot of confidence with that bell. Singles with the 40 will get me ready for the 44. Also will be doing some light snatching with the 20kg as a "tonic". I am really excited about the progress. This is super fun and rewarding. Just have to stay on top of rehab work, stay mobile, rest as much as possible.
6:15am - Training with Kevin
8:00am - Done
Notes - Well, a great day was enjoyed. Did some primal move at home, and then went to the gym to train with Kevin. Did some warm-ups, and then started by doing some 20kg slow get-ups with presses at the lunge and overhead position. Felt really good. Then did some windmills, practiced getting a good hinge. Did some 20kg goblet squats, sets of 24kg 2H SW. Clean and pressed the 28kg a few times, the 32kg a few times. Practiced snatching the 20kg and working on getting a great lockout, very tall through the neck and chin, to help set up for the press. Clean and pressed the 36kg. Clean and pressed the 40kg both sides, left felt amazing, right was more of a grind. R side typically gets tighter and it is the side I need to keep working on so my technique can be as good as it is on the left, and not try and muscle the bell (I am right handed).
Rested for a bit, and then clean and pressed the 44kg on the Left. A PR. I was ecstatic, this is a breakthrough. Kevin thought it was a very good press and would pass. I hit a sticking point but looked at the bell and grinded it through. I rested a bit, tried on the Right, didn't get it. The clean was not perfect and the bell was falling away from me when I tried to press it. I am going to have to really work on my clean with the 40kg and the 44kg, the size of the bell changes the center of gravity, and I am going to have to clean the bell a little bit closer to my chest (less vertical) than I would with lighter bells, so it is a position where I can press it and it won't spin away from me.
Next cycle is going to include more C&P with the 36kg than MP, and we'll start doing more singles with the 40kg now that I have a lot of confidence with that bell. Singles with the 40 will get me ready for the 44. Also will be doing some light snatching with the 20kg as a "tonic". I am really excited about the progress. This is super fun and rewarding. Just have to stay on top of rehab work, stay mobile, rest as much as possible.
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