9:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:30am- Training session - 24kg work
24kg TGU x 1/1
24kg GSq x 5
4x:
24kg TGU x 1/1
24kg 2H SW x 20
24kg GSq x 5
24kg BU PR x 1/1
24kg hike SN park x 5/5 (set down between hands but stay in the hike position)
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:15am - Complete
Notes - This was really good. I can see doing hike SN parks with a heavy bell, which is basically snatching for singles, focusing on power output, being a really good movement for me. I enjoyed this a lot.
Saturday, June 3, 2017
6/2/17 Friday June 2, 2017 (New Courage Corner - 36kg PR, 32kg chain)
6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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 16kg with 3 presses and rotations, 1/1
6:45am- Training session - 36kg PR, 32kg chain
3x:
24kg TGU x 1/1
48kg DL x 5
24kg PR x 5/5
32kg PR x 2/2
3x:
36kg PR x 2/2
Chain 4x:
32kg 1H SW + CL + FSQ x 3, set down, switch hands
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:15am - Complete
Notes - First training session in my new house, the new Courage Corner in the garage!! Always wanted a garage gym, now I have one, this is going to be outstanding. Getting a few more things for it including 1 inch rubber interlocking mats, most likely a squat rack + pull-up bar so I can do pull-ups, hang from the bar, use my rings to stretch, and eventually yes probably get a bar for deadlifts and squats. In any event, this was heavy today (the 36kg doubles on the PR) but that was expected, I have been moving for 48 hours and am pretty worn out. All in all this went better than expected.
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 16kg with 3 presses and rotations, 1/1
6:45am- Training session - 36kg PR, 32kg chain
3x:
24kg TGU x 1/1
48kg DL x 5
24kg PR x 5/5
32kg PR x 2/2
3x:
36kg PR x 2/2
Chain 4x:
32kg 1H SW + CL + FSQ x 3, set down, switch hands
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:15am - Complete
Notes - First training session in my new house, the new Courage Corner in the garage!! Always wanted a garage gym, now I have one, this is going to be outstanding. Getting a few more things for it including 1 inch rubber interlocking mats, most likely a squat rack + pull-up bar so I can do pull-ups, hang from the bar, use my rings to stretch, and eventually yes probably get a bar for deadlifts and squats. In any event, this was heavy today (the 36kg doubles on the PR) but that was expected, I have been moving for 48 hours and am pretty worn out. All in all this went better than expected.
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