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.
Saturday, December 23, 2017
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.
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