In Spokane
6:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:30am- Training session - Circuit 24kg kickstand DL / DB 24kgs SS PR CL FSQ
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 3/3
3x:
24kg kickstand DL x 5/5
DB 24kgs CL x 5
DB 24kgs SS PR x 5/5
DB 24kgs FSQ x 5
DB 24kgs farmer carry x 2 min around the yard
Band wrist extensions, 10 x 2 sets per hand
8:15am - Complete
Notes - Training in Spokane. Good session. Really enjoyed this. Things felt good, lot better than when I arrived in Spokane Wed evening so that's great. Was trying to push my feet into the floor (grass in the yard) on all lifts. Used the inhale, quick double exhale to set abs on the FSQ and that was extremely good, felt more solid and safer than previously so very glad to pick up that cue from Kevin. Did a long carry at the end around the yard, felt great.
Friday, October 6, 2017
10/4/17 Wednesday October 4, 2017 (24kg HSP / 24kg 2H SW)
6:25am - belly breathing, Primal Move practice, Original Strength resets - 30 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 - 24kg HSP / 24kg 2H SW
3x:
Jump Rope x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
Superset x 5:
24kg H/S/P x 5
24kg 2Hand Swings x 11, 12, 13, 14, 15 (increase one rep each round)
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 - Writing this on Friday morning from Spokane. After this training session, both adductors were barking relatively quickly. Told Kevin I think it was the jump rope, which I have not done for a long time. Frustrating that it could have been that. I also ended up driving to Spokane later on Wed, and sitting in a car is always challenging for me. I did a ton of mobility and stretching Wed night, focusing on adductor stretches, rolling, hip thrusts, other pelvic work. Felt a lot better, and felt pretty good on Thursday too. I would say right now my body seems pretty sensitive to certain movements / change.
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 - 24kg HSP / 24kg 2H SW
3x:
Jump Rope x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
Superset x 5:
24kg H/S/P x 5
24kg 2Hand Swings x 11, 12, 13, 14, 15 (increase one rep each round)
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 - Writing this on Friday morning from Spokane. After this training session, both adductors were barking relatively quickly. Told Kevin I think it was the jump rope, which I have not done for a long time. Frustrating that it could have been that. I also ended up driving to Spokane later on Wed, and sitting in a car is always challenging for me. I did a ton of mobility and stretching Wed night, focusing on adductor stretches, rolling, hip thrusts, other pelvic work. Felt a lot better, and felt pretty good on Thursday too. I would say right now my body seems pretty sensitive to certain movements / change.
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