6:25am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:55am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:10am- Training session - 32kg CL+PPR, push-ups
20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg GSq x 5
32kg GSq x 4
24 / 32kg SW 60 reps, different variations
24kg CL+PPR x 5, set down, switch hands
5x:
32kg CL+PPR x 5, set down, switch hands
push-ups x 5
25 total CL+ PPR per arm.
rolling
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 - Great training session, very strong. Got big news from my long-time trainer Kevin Knapp this week that he will be moving away from training people for at least the remainder of this year, maybe long-term. We first started training together in March 2013. It's been a long and fruitful run, and Kevin helped me achieve SFG I in Vancouver BC in December 2014 and then SFG II in Dallas, TX in August 2016. I will be forever indebted to him for everything he has taught me over the years, and we'll remain friends going forward I am certain. At this point I am going to continue my own training and programming design, and think about how I want to best move forward as far as identifying a new coach to train with periodically. I know the value of having someone look at your lifts and how you move.
Friday, September 28, 2018
Wednesday, September 26, 2018
9/26/18 Wednesday September 26, 2018 (DB 24kgs stepback lunges, pull-ups / 24kg SN)
5:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:30am- Training session - DB 24kgs stepback lunges, pull-ups / SN
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10
4x:
DB 24kgs step back lunges x 3/3
pull-up x 2
DB 24kgs step back lunges x 5/5
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
7:10am - Complete
Notes - Very good training session. Realized I forgot to get some swings in. Will pick those up on Friday. Want to get back to more like 100 swings to warm up, lighter bells.
6:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:30am- Training session - DB 24kgs stepback lunges, pull-ups / SN
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10
4x:
DB 24kgs step back lunges x 3/3
pull-up x 2
DB 24kgs step back lunges x 5/5
24kg SN x 6/6
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
7:10am - Complete
Notes - Very good training session. Realized I forgot to get some swings in. Will pick those up on Friday. Want to get back to more like 100 swings to warm up, lighter bells.
9/24/18 Monday September 24, 2018 (32kg CL+Jerk)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - 32kg CL+Jerk
2x:
24kg TGU x 1/1
20kg BU PR x 3/3 / 2nd set 24kg x 1/1
20kg BU FSQ x 3/3 / 2nd set 24kg x 1/1
24 / 32kg SW 60 reps, different variations
24kg CL+Jerk x 5, set down, switch hands
4x:
32kg CL+Jerk x 5, set down, switch hands
20 total CL+Jerks per arm.
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:40am - Complete
Notes - A strong effort today. Clean and jerks with a 32kg for 5s is no joke and definitely gets much harder as you add up the sets. I like it, though I suspect overall for me that keeping with push presses, and increasing weight on those, may be better than jerks. The 2nd knee bend to get under the weight as it goes into lockout can continue to have the potential for pelvis issues for me. I think on Friday I will try some CL + Push Press to see how I like that. I think I can push that exercise pretty far.
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - 32kg CL+Jerk
2x:
24kg TGU x 1/1
20kg BU PR x 3/3 / 2nd set 24kg x 1/1
20kg BU FSQ x 3/3 / 2nd set 24kg x 1/1
24 / 32kg SW 60 reps, different variations
24kg CL+Jerk x 5, set down, switch hands
4x:
32kg CL+Jerk x 5, set down, switch hands
20 total CL+Jerks per arm.
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:40am - Complete
Notes - A strong effort today. Clean and jerks with a 32kg for 5s is no joke and definitely gets much harder as you add up the sets. I like it, though I suspect overall for me that keeping with push presses, and increasing weight on those, may be better than jerks. The 2nd knee bend to get under the weight as it goes into lockout can continue to have the potential for pelvis issues for me. I think on Friday I will try some CL + Push Press to see how I like that. I think I can push that exercise pretty far.
9/22/18 Saturday September 22, 2018 (24kg, bodyweight)
7:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:00am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
8:15am- Training session - 24kg, body weight
3x:
24kg TGU x 1/1
48kg DL x 5
pull-up x 1, x2, x3 (+1 each set)
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
8:45am - Complete
Notes - finally getting to writing these notes on Wed. Things have been going very well. Feeling good.
8:00am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
8:15am- Training session - 24kg, body weight
3x:
24kg TGU x 1/1
48kg DL x 5
pull-up x 1, x2, x3 (+1 each set)
push-up x 5
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
8:45am - Complete
Notes - finally getting to writing these notes on Wed. Things have been going very well. Feeling good.
Friday, September 21, 2018
9/21/18 Friday September 21, 2018 (28kg CL + PPR, push-ups)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - 28kg CL + PPR, push-ups
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
16kg SN x 10/10
28kg SW 50 reps, different variations
5x:
28kg CL x 5 + PPR x 5, set down, switch hands
push-ups x 5
25 reps per arm of both movements / 25 push-ups
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:40am - Complete
Notes - Great training session. Loved this. Looking forward to getting back up to loads with the 32kg and beyond. This was a good step forward today.
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - 28kg CL + PPR, push-ups
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
16kg SN x 10/10
28kg SW 50 reps, different variations
5x:
28kg CL x 5 + PPR x 5, set down, switch hands
push-ups x 5
25 reps per arm of both movements / 25 push-ups
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:40am - Complete
Notes - Great training session. Loved this. Looking forward to getting back up to loads with the 32kg and beyond. This was a good step forward today.
Wednesday, September 19, 2018
9/19/18 Wednesday September 19, 2018 (DB 24kgs stepback lunges, pull-ups / 24kg SN)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - DB 24kgs stepback lunges, pull-ups / SN
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
24kg SW 50 reps, different variations / sets
4x:
DB 24kgs step back lunges x 2/2
pull-up x 1
DB 24kgs step back lunges x 3/3
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
7:40am - Complete
Notes - Great training session, I loved this. Overhead is so much better on the L. Will keep working scapula exercises. It is clearly helping me. Enjoyed getting in some pull-ups. This is a skill I want to work on and improve now that I am lighter on my feet, and continuing to go down. Getting back into weighted pull-ups would be fun. I think that is strength that will translate. For now I think singles are totally fine.
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - DB 24kgs stepback lunges, pull-ups / SN
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
24kg SW 50 reps, different variations / sets
4x:
DB 24kgs step back lunges x 2/2
pull-up x 1
DB 24kgs step back lunges x 3/3
24kg SN x 5/5
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
7:40am - Complete
Notes - Great training session, I loved this. Overhead is so much better on the L. Will keep working scapula exercises. It is clearly helping me. Enjoyed getting in some pull-ups. This is a skill I want to work on and improve now that I am lighter on my feet, and continuing to go down. Getting back into weighted pull-ups would be fun. I think that is strength that will translate. For now I think singles are totally fine.
Monday, September 17, 2018
9/17/18 Monday September 17, 2018 (24kg CL + PPR, push-ups)
Training in Spokane
Didn't warm up because I took a long walk this morning and then moved boxes for several hours during the day. I was well warmed up.
6:00pm- Training session - 24kg CL + PPR, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg SW 50 reps, different variations
3x:
24kg CL x 2 + PPR x 2, set down, switch hands
push-ups x 2
24kg CL x 3 + PPR x 3, set down, switch hands
push-ups x 3
24kg CL x 5 + PPR x 5, set down, switch hands
push-ups x 5
30 reps per arm of both movements / 30 push-ups
DB 20kgs farmer holds standing in place x 3 minutes
DB 24kgs farmer holds standing in place x 3 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
6:40pm - Complete
Notes - First training session since getting married on Saturday!Quick training session late in the evening before sunset as I was busy all day cleaning up from our wedding. Took a long walk with Leah in the morning and then spent several hours moving boxes etc. so was a busy day. Didn't need to stretch or warm up, just jumped right into it, which was nice. Felt strong and it was nice to work up a bit of a sweat.
Didn't warm up because I took a long walk this morning and then moved boxes for several hours during the day. I was well warmed up.
6:00pm- Training session - 24kg CL + PPR, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg SW 50 reps, different variations
3x:
24kg CL x 2 + PPR x 2, set down, switch hands
push-ups x 2
24kg CL x 3 + PPR x 3, set down, switch hands
push-ups x 3
24kg CL x 5 + PPR x 5, set down, switch hands
push-ups x 5
30 reps per arm of both movements / 30 push-ups
DB 20kgs farmer holds standing in place x 3 minutes
DB 24kgs farmer holds standing in place x 3 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
6:40pm - Complete
Notes - First training session since getting married on Saturday!Quick training session late in the evening before sunset as I was busy all day cleaning up from our wedding. Took a long walk with Leah in the morning and then spent several hours moving boxes etc. so was a busy day. Didn't need to stretch or warm up, just jumped right into it, which was nice. Felt strong and it was nice to work up a bit of a sweat.
Sunday, September 16, 2018
9/14/18 Friday September 14, 2018 (24kg CL, DB 20kgs stepback lunges, push-ups)
Training in Spokane
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - 24kg CL, DB 20kgs stepback lunges, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg SW / 16kg SN, 100 reps, different variations
ascending / descending ladder:
24kg CL x 1
DB 20kgs step back lunges x 1/1
push-ups x 1
x 2 x 2/2 x 2
x 3 x 3/3 x 3... up to x 5 x 5/5 x 5
then down to x 4 x 4/4 x 4 all the way to x 1 x 1/1 x 1
Total reps are effectively 25 of each movement
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
7:40am - Complete
Notes - Did ascending / descending ladder for something different. This was enjoyable.
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - 24kg CL, DB 20kgs stepback lunges, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg SW / 16kg SN, 100 reps, different variations
ascending / descending ladder:
24kg CL x 1
DB 20kgs step back lunges x 1/1
push-ups x 1
x 2 x 2/2 x 2
x 3 x 3/3 x 3... up to x 5 x 5/5 x 5
then down to x 4 x 4/4 x 4 all the way to x 1 x 1/1 x 1
Total reps are effectively 25 of each movement
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
7:40am - Complete
Notes - Did ascending / descending ladder for something different. This was enjoyable.
9/12/18 Wednesday September 12, 2018 (24kg CL + PPR, push-ups)
Training in Spokane
8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:45am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
9:00am- Training session - 24kg CL + PPR, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg SW / 16kg SN, 100 reps, different variations
5x:
24kg CL x 5 + PPR x 5, set down, switch hands
push-ups x 5
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
9:40am - Complete
Notes - Writing this the day after my wedding! Am on cloud nine. Been feeling really good the last several days and no issues whatsoever on my wedding day which I am so grateful for. Training up to the wedding has been fun. It's been good to be a little creative and try a few things. I went with a complex of single arm cleans and push presses with the 24kg. I liked it. I plan on doing something like this next week as well.
8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:45am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
9:00am- Training session - 24kg CL + PPR, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg SW / 16kg SN, 100 reps, different variations
5x:
24kg CL x 5 + PPR x 5, set down, switch hands
push-ups x 5
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
9:40am - Complete
Notes - Writing this the day after my wedding! Am on cloud nine. Been feeling really good the last several days and no issues whatsoever on my wedding day which I am so grateful for. Training up to the wedding has been fun. It's been good to be a little creative and try a few things. I went with a complex of single arm cleans and push presses with the 24kg. I liked it. I plan on doing something like this next week as well.
Tuesday, September 11, 2018
9/10/18 Monday September 10, 2018 (24kg CL / step-back lunges, push-ups)
Training in Priest Lake, ID
10:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
10:45am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
11:00am- Training session - SN ladders, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
16kg SN x 10/10
24kg SW, 100 reps, different variations
4x:
24kg CL x 5 step-back lunge x 5, set down, switch hands
push-ups x 5
DB 20kgs farmer holds (standing still), x 3-4 minutes (as long as I could hold them), x 2 sets
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
11:40am - Complete
Notes - Writing this on Tuesday. Great training session. Best in some time. I have been working the scap mobility on the left shoulder a lot, it is really helping that and alleviating the left hip as well. It's definitely connected. Also got a massage on Sunday in Priest Lake and generally did a lot of relaxing for 3 days. Feeling better going into the wedding on Saturday the 15th!
10:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
10:45am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
11:00am- Training session - SN ladders, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
16kg SN x 10/10
24kg SW, 100 reps, different variations
4x:
24kg CL x 5 step-back lunge x 5, set down, switch hands
push-ups x 5
DB 20kgs farmer holds (standing still), x 3-4 minutes (as long as I could hold them), x 2 sets
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
11:40am - Complete
Notes - Writing this on Tuesday. Great training session. Best in some time. I have been working the scap mobility on the left shoulder a lot, it is really helping that and alleviating the left hip as well. It's definitely connected. Also got a massage on Sunday in Priest Lake and generally did a lot of relaxing for 3 days. Feeling better going into the wedding on Saturday the 15th!
9/7/18 Friday September 7, 2018 (SN ladders, push-ups)
Training in Spokane
8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:45am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
9:00am- Training session - SN ladders, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg SW, 100 reps, different variations
3x:
16kg SN x 15/15
20kg SN x 10/10
24kg SN x 5/5
push-ups x 5
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
9:40am - Complete
Notes - Getting around to writing this on Tuesday 9/11. Good training sessions. Things are turning around primarily because I have been working on scapular mobility my Left shoulder. It's the key. My left shoulder has been raised up and not on point for some time. I got some exercises out of my Pain Free book by Pete Escogue, including facing the wall and putting the arms overhead, thumbs out, and moving down the wall to 90 degrees eventually. I can barely get my thumbs and arms to rotate externally, but I am noticing improvements. I think this is the result of all of the kettlebell training over time, which tends to internally rotate the shoulder (presses overhead for example where you finish with the hand facing forward, snatches, same thing). Need to discuss this with Kevin but I need to do some more intentional work for external rotation for my arms and shoulders. If I can do this and improve the left shoulder scapular mobility in particular, it's going to pay big dividends.
8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:45am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
9:00am- Training session - SN ladders, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg SW, 100 reps, different variations
3x:
16kg SN x 15/15
20kg SN x 10/10
24kg SN x 5/5
push-ups x 5
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
9:40am - Complete
Notes - Getting around to writing this on Tuesday 9/11. Good training sessions. Things are turning around primarily because I have been working on scapular mobility my Left shoulder. It's the key. My left shoulder has been raised up and not on point for some time. I got some exercises out of my Pain Free book by Pete Escogue, including facing the wall and putting the arms overhead, thumbs out, and moving down the wall to 90 degrees eventually. I can barely get my thumbs and arms to rotate externally, but I am noticing improvements. I think this is the result of all of the kettlebell training over time, which tends to internally rotate the shoulder (presses overhead for example where you finish with the hand facing forward, snatches, same thing). Need to discuss this with Kevin but I need to do some more intentional work for external rotation for my arms and shoulders. If I can do this and improve the left shoulder scapular mobility in particular, it's going to pay big dividends.
Wednesday, September 5, 2018
9/5/18 Wednesday September 5, 2018 (24kg 2H SW, DB 20kgs stepback lunges, push-ups)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - 24kg 2H SW, DB 20kgs stepback lunges, push-ups
3x:
20kg TGU x 1/1
40kg DL x 5
16kg SN x 10/10
5x:
24kg 2H Hike Swing Park x 5 reps
24kg 2H SW x 10
DB 20kgs step back lunges x 5/5
push-ups x 5
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
7:40am - Complete
Notes - Where do I start? The weekend basically sucked. I felt terrible. Pain in the sacrum / adductor on the left side, same symptoms. I decided to rest several days. I did little but mobility work during this time, and some walking. Saw my chiro on Tuesday, and my bodyworker as well. The diagnosis is more or less than my Psoas on the left side is tight as hell, in spasm, the right side Psoas is off, and its tugging on my sacrum and making things very uncomfortable. Thankfully I have some good professional help, and my bodyworker beat the shit out of my psoas, hamstrings, got into the adductors, and things significantly calmed down. I am getting married on the 15th and the fact is, stress levels are super high. I went back into my training notes and identified particular lifts, at particular loads, that have been helpful to me to get out of this type of issue before, and the themes seem to be 1) glute work 2) extension. The recipe - step-back lunges (glutes) and snatches (extension). Much light loads, but enough volume to get some decent work in. That's the approach I took today. Also worked in Hike Swing Parks which I am going to do every training session. I think they really help me dial in good swing or snatch form. I am considering even doing a day of snatches where every single rep is a hike snatch park. In any event I feel a lot better. I am bringing a 16, 2 20s, and 2 24s to Spokane and am going to resist doing anything stupid. Honestly I am going to cycle the lifts I did today in different rep ranges and loads etc. for the next few weeks and just keep it simple as hell. Fingers crossed, I really hope this works.
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - 24kg 2H SW, DB 20kgs stepback lunges, push-ups
3x:
20kg TGU x 1/1
40kg DL x 5
16kg SN x 10/10
5x:
24kg 2H Hike Swing Park x 5 reps
24kg 2H SW x 10
DB 20kgs step back lunges x 5/5
push-ups x 5
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
7:40am - Complete
Notes - Where do I start? The weekend basically sucked. I felt terrible. Pain in the sacrum / adductor on the left side, same symptoms. I decided to rest several days. I did little but mobility work during this time, and some walking. Saw my chiro on Tuesday, and my bodyworker as well. The diagnosis is more or less than my Psoas on the left side is tight as hell, in spasm, the right side Psoas is off, and its tugging on my sacrum and making things very uncomfortable. Thankfully I have some good professional help, and my bodyworker beat the shit out of my psoas, hamstrings, got into the adductors, and things significantly calmed down. I am getting married on the 15th and the fact is, stress levels are super high. I went back into my training notes and identified particular lifts, at particular loads, that have been helpful to me to get out of this type of issue before, and the themes seem to be 1) glute work 2) extension. The recipe - step-back lunges (glutes) and snatches (extension). Much light loads, but enough volume to get some decent work in. That's the approach I took today. Also worked in Hike Swing Parks which I am going to do every training session. I think they really help me dial in good swing or snatch form. I am considering even doing a day of snatches where every single rep is a hike snatch park. In any event I feel a lot better. I am bringing a 16, 2 20s, and 2 24s to Spokane and am going to resist doing anything stupid. Honestly I am going to cycle the lifts I did today in different rep ranges and loads etc. for the next few weeks and just keep it simple as hell. Fingers crossed, I really hope this works.
Sunday, September 2, 2018
9/2/18 Saturday September 2, 2018 (DB 28kgs complex)
10:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
10:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
11:00am- Training session - DB 28kgs complex
3x:
20kg TGU x 1/1
20kg SN x 10/10
5x:
DB 28kgs CL x 4 SS PR x 2/2 step back lunge x 1/1
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
11:40am - Complete
Notes - Writing this on Sunday night. Had a rough day yesterday, starting with the training session. Very disappointing after having a good Friday. Just too much load. Once I got into things, probably with the first snatch, things seemed off. Low back has just taken too much load lately, because things are off, as opposed to glutes and the other prime movers. I've had a conversation with Kevin and we both agreed, take several days off, do bodywork only, and then pick things back up Wed with loads of 20 and 24kgs, same as I did in Priest Lake at the beginning on August. This will allow me to use very few bells the next few weeks leading up to my wedding on September 15th in Spokane. I think there is a lot of stuff going on right now starting with the wedding and my body is strongly telling me to back off. I am going to do my best to listen. The good news is that I am down to 214 lbs, close to my goal weight of 210 for the wedding, and I started at 228. It would be great if I can have a good couple of weeks swing the bell and snatching it, getting some conditioning work in which hopefully can help keep up the weight loss, and start feeling good again. I did 90 minutes of the Supine Groin Stretch from the Pain Free book to ease down my adductors last night, which clearly helped. Will keep doing that and other things to try and fire the glute medius and get things going in the right direction.
10:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
11:00am- Training session - DB 28kgs complex
3x:
20kg TGU x 1/1
20kg SN x 10/10
5x:
DB 28kgs CL x 4 SS PR x 2/2 step back lunge x 1/1
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
11:40am - Complete
Notes - Writing this on Sunday night. Had a rough day yesterday, starting with the training session. Very disappointing after having a good Friday. Just too much load. Once I got into things, probably with the first snatch, things seemed off. Low back has just taken too much load lately, because things are off, as opposed to glutes and the other prime movers. I've had a conversation with Kevin and we both agreed, take several days off, do bodywork only, and then pick things back up Wed with loads of 20 and 24kgs, same as I did in Priest Lake at the beginning on August. This will allow me to use very few bells the next few weeks leading up to my wedding on September 15th in Spokane. I think there is a lot of stuff going on right now starting with the wedding and my body is strongly telling me to back off. I am going to do my best to listen. The good news is that I am down to 214 lbs, close to my goal weight of 210 for the wedding, and I started at 228. It would be great if I can have a good couple of weeks swing the bell and snatching it, getting some conditioning work in which hopefully can help keep up the weight loss, and start feeling good again. I did 90 minutes of the Supine Groin Stretch from the Pain Free book to ease down my adductors last night, which clearly helped. Will keep doing that and other things to try and fire the glute medius and get things going in the right direction.
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