Tom McCall waterfront park, Portland Oregon
7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:45am- Training session - DB 24kg C&J, Jerks
DB 24kg farmer walk x 3 minutes (get bells from hotel to park)
24kg rack hold x 1/1
24kg overhead hold x 1/1
24kg FSQ x 1/1
24kg windmill x 1/1
DB 24kg rack hold x 1/1
24kg 2H SW x 10
24kg 1H SW x 10/10
3x:
DB 24kg CL x 3 PR x 1 FSQ x 2
4x:
DB 24kg C&J x 3
DB 24kg C&J x 3
DB 24kg Jerk x 7
24kg 2H SW x 10
24kg 1H SW x 10/10
DB 24kg farmer walk x 3 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
8:30am - Complete
Notes - Had a ton of fun doing this session across from the hotel we stayed in Hotel Rose, downtown Portland, across from Tom McCall waterfront park. Back in my hometown, never thought I would doing bells at this iconic park on a rainy morning in December!! It was great. Wanted to keep things simple, just two bells, the 24s. Clean and Jerks and just Jerks were on the menu. Amazing exercise that I really enjoy doing a lot. I didn't push that hard, I think this is an exercise that I do need to push harder in the future and really challenge myself with.
Friday, December 28, 2018
12/26/18 Wednesday December 26, 2018 (32kg 1H SW, DB 24kgs stepback lunges, push-ups)
7:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:05am - 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
8:20am- Training session - 32kg 1H SW, DB 24kgs stepback lunges, push-ups
2x:
24kg TGU x 1/1
48kg DL x 5
24kg GSq x 5
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10
10x (on the minute, 10 minutes):
32kg 1H SW x 5/5
5x:
DB 24kgs 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
9:00am - Complete
Notes - Writing this late Friday after a trip to Portland. Great training session. Things are going well here, I am feeling good. Right now I am trying to formulate an approach and training plan for right after the holidays. I have been working on consistently doing 1H SW with the 32kg and building up volume. This is my prep for the snatch test. Trying to be really powerful, straight arm, feel the lats engage, hip snap. I continue to feel like keeping at least one day of backward lunges in my weekly program is very beneficial for single leg strength as well as it just seems like my pelvis and low back respond really well to this movement. It opens things up for me.
8:05am - 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
8:20am- Training session - 32kg 1H SW, DB 24kgs stepback lunges, push-ups
2x:
24kg TGU x 1/1
48kg DL x 5
24kg GSq x 5
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10
10x (on the minute, 10 minutes):
32kg 1H SW x 5/5
5x:
DB 24kgs 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
9:00am - Complete
Notes - Writing this late Friday after a trip to Portland. Great training session. Things are going well here, I am feeling good. Right now I am trying to formulate an approach and training plan for right after the holidays. I have been working on consistently doing 1H SW with the 32kg and building up volume. This is my prep for the snatch test. Trying to be really powerful, straight arm, feel the lats engage, hip snap. I continue to feel like keeping at least one day of backward lunges in my weekly program is very beneficial for single leg strength as well as it just seems like my pelvis and low back respond really well to this movement. It opens things up for me.
Monday, December 24, 2018
12/24/18 Monday December 24, 2018 (32kg C&P ladders, pull-ups)
7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:45am - 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
8:00am- Training session - 32kg C&P ladders, pull-ups
20kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
24kg windmill x 3/3
24kg 2H SW x 10
32kg 2H SW x 10, x 3
24kg C&P x 5, set down, switch hands
3x:
32kg C&P x 1, set down, switch hands
pull-up x 1
32kg C&P x 2, set down, switch hands
pull-up x 1
32kg C&P x 3, set down, switch hands
pull-up x 1
32kg C&P x 4, set down, switch hands
pull-up x 1
32kg C&P x 5, set down, switch hands
pull-up x 1
45/45 C&P
15 pull-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
9:00am - Complete
Notes - Very solid training today. Was reading bit on SFGII prep particularly pressing and it just makes sense to go to an ROP training model, ladders, working up to 5 sets of ladders to 5s or 75 reps per arm. I did 3 sets today, and I had something left in the tank. We will see how recovery goes. I was reflecting that about 4 years I took and passed the SFGI in Vancouver BC. At that time, my 1RM max was a 32kg press, never had done a double even. It's been a long road the last 4 years but so appreciative of the tremendous progress I have enjoyed. I need to be very focused with my training in 2019 and have good direction. I see good things happening this next year.
7:45am - 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
8:00am- Training session - 32kg C&P ladders, pull-ups
20kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
24kg windmill x 3/3
24kg 2H SW x 10
32kg 2H SW x 10, x 3
24kg C&P x 5, set down, switch hands
3x:
32kg C&P x 1, set down, switch hands
pull-up x 1
32kg C&P x 2, set down, switch hands
pull-up x 1
32kg C&P x 3, set down, switch hands
pull-up x 1
32kg C&P x 4, set down, switch hands
pull-up x 1
32kg C&P x 5, set down, switch hands
pull-up x 1
45/45 C&P
15 pull-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
9:00am - Complete
Notes - Very solid training today. Was reading bit on SFGII prep particularly pressing and it just makes sense to go to an ROP training model, ladders, working up to 5 sets of ladders to 5s or 75 reps per arm. I did 3 sets today, and I had something left in the tank. We will see how recovery goes. I was reflecting that about 4 years I took and passed the SFGI in Vancouver BC. At that time, my 1RM max was a 32kg press, never had done a double even. It's been a long road the last 4 years but so appreciative of the tremendous progress I have enjoyed. I need to be very focused with my training in 2019 and have good direction. I see good things happening this next year.
Saturday, December 22, 2018
12/22/18 Saturday December 22, 2018 (TGU, DL, bodyweight)
7:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:15am - 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
8:30am- Training session - 24kg, body weight
5x:
24kg TGU x 1/1
48kg DL x 5
Backward SL lunges x 5/5
pull-up x 2
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
9:00am - Complete
Notes - Feeling very good. Extremely encouraged. The bodywork session with Dr. Tom on Thursday this week was tremendous. Totally released my left trap, suprapinatus, and right pec and bicep. Really pleased.
8:15am - 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
8:30am- Training session - 24kg, body weight
5x:
24kg TGU x 1/1
48kg DL x 5
Backward SL lunges x 5/5
pull-up x 2
push-up 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
9:00am - Complete
Notes - Feeling very good. Extremely encouraged. The bodywork session with Dr. Tom on Thursday this week was tremendous. Totally released my left trap, suprapinatus, and right pec and bicep. Really pleased.
Friday, December 21, 2018
12/21/18 Friday December 21, 2018 (loaded CL, 40kg PR)
6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - 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
7:20am- Training session - loaded CL, 40kg PR
24kg TGU x 1/1
48kg DL x 5
birddogs x 5/5
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
48kg DL x 5
birddogs x 5/5
24kg BU FSQ x 2/2
24kg BU PR x 2/2
24kg 2H SW x 10
32kg 2H SW x 10
40kg 2H SW x 10
32kg loaded CL x 1/1
24kg PR x 5/5
3x:
40kg loaded CL x 1/1
32kg PR x 3/3
44kg loaded CL 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
8:00am - Complete
Notes - solid session today, feeling stronger. Desire is to touch the 40kg, 44kg and 48kg bells as much as possible. Need to get into swinging the 44kg and 48kg sooner. 2H is fine, for rooting purposes, should help 1 arm pressing.
7:05am - 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
7:20am- Training session - loaded CL, 40kg PR
24kg TGU x 1/1
48kg DL x 5
birddogs x 5/5
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
48kg DL x 5
birddogs x 5/5
24kg BU FSQ x 2/2
24kg BU PR x 2/2
24kg 2H SW x 10
32kg 2H SW x 10
40kg 2H SW x 10
40kg 2H SW x 10
40kg 2H SW x 10
32kg loaded CL x 1/1
24kg PR x 5/5
3x:
40kg loaded CL x 1/1
32kg PR x 3/3
44kg loaded CL x 1/1
40kg PR x 1/1
pull-up x 2
crocodile breathing x 10 breaths
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 - solid session today, feeling stronger. Desire is to touch the 40kg, 44kg and 48kg bells as much as possible. Need to get into swinging the 44kg and 48kg sooner. 2H is fine, for rooting purposes, should help 1 arm pressing.
Thursday, December 20, 2018
12/19/18 Wednesday December 19, 2018 (DB 24kgs stepback lunges, 32kg 1H SW, 24kg SN)
6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - 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
7:20am- Training session - DB 24kgs stepback lunges, 32kg 1H SW, 24kg SN
2x:
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
16kg SN x 10/10
24kg 1H SW x 10/10
32kg 2H SW x 10
5x:
DB 24kgs step back lunges x 5/5
32kg 1H SW x 5/5
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
8:00am - Complete
Notes - Writing this on Thursday pm. Tough few days as my left hip / adductor and hamstring have been acting up, and right pec / bicep has been very tight. Things are a bit wound up from the traveling and the holidays. It's not the time to push it. I received some body work and acupuncture this evening which was very helpful. Thinking of a pretty basic session tomorrow with 1 arm press and 2H SW.
7:05am - 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
7:20am- Training session - DB 24kgs stepback lunges, 32kg 1H SW, 24kg SN
2x:
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
16kg SN x 10/10
24kg 1H SW x 10/10
32kg 2H SW x 10
5x:
DB 24kgs step back lunges x 5/5
32kg 1H SW x 5/5
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
8:00am - Complete
Notes - Writing this on Thursday pm. Tough few days as my left hip / adductor and hamstring have been acting up, and right pec / bicep has been very tight. Things are a bit wound up from the traveling and the holidays. It's not the time to push it. I received some body work and acupuncture this evening which was very helpful. Thinking of a pretty basic session tomorrow with 1 arm press and 2H SW.
Monday, December 17, 2018
12/17/18 Monday December 17, 2018 (36kg CL+ PPR, pull-ups, 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 - 36kg CL+PPR, push-ups
24kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10
32kg 1H SW x 10/10
24kg CL+PPR x 5, set down, switch hands
32kg CL+PPR x 5, set down, switch hands
36kg 2H SW x 10
36kg 1H SW x 5/5
5x:
36kg CL+PPR x 3, set down, switch hands
pull-up x 2
push-ups x 10
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 - Very good efforts today. Felt good. Trying to slowly build up volume of 1H SW with the heavier bells, 32 and 36kg will be the sweet ones. The intention is to work on those heavier 1H SW to improve my snatching ability. Still like the push press for power generation and I still think heavy reps with a good overhead hold and active negative will help the heavy one-arm press. I need to get things to the point where I can comfortably do the 40kg for doubles and triples, and 44kg and 48kg for singles. That is the goal, get those heavy bells overhead and work the negatives and just build overall reps with the clean etc. working toward the 1RM press.
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 - 36kg CL+PPR, push-ups
24kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10
32kg 1H SW x 10/10
24kg CL+PPR x 5, set down, switch hands
32kg CL+PPR x 5, set down, switch hands
36kg 2H SW x 10
36kg 1H SW x 5/5
5x:
36kg CL+PPR x 3, set down, switch hands
pull-up x 2
push-ups x 10
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 - Very good efforts today. Felt good. Trying to slowly build up volume of 1H SW with the heavier bells, 32 and 36kg will be the sweet ones. The intention is to work on those heavier 1H SW to improve my snatching ability. Still like the push press for power generation and I still think heavy reps with a good overhead hold and active negative will help the heavy one-arm press. I need to get things to the point where I can comfortably do the 40kg for doubles and triples, and 44kg and 48kg for singles. That is the goal, get those heavy bells overhead and work the negatives and just build overall reps with the clean etc. working toward the 1RM press.
Friday, December 14, 2018
12/14/18 Friday December 14, 2018 (loaded CL, 40kg PR)
6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - 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
7:20am- Training session - loaded CL, 40kg PR
24kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
24kg BU FSQ x 2/2
24kg BU PR x 2/2
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10
32kg 1H SW x 10/10
24kg PR x 5/5
32kg PR x 3/3
40kg loaded CL x 1/1
40kg PR x 1/1
pull-up x 2
2x:
44kg loaded CL x 1/1
40kg PR x 1/1
pull-up x 2
48kg loaded CL x 1/1
40kg PR x 1/1
pull-up x 2
40kg 2H SW x 10, x 2
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 - good session. Left hip and adductor are definitely acting up. Need to spend some time on this and get it going in the right direction. Started kicking in as a result of the travel back and forth to DC. I've done quite a bit of volume this week, with the travel, not good sleep, time zone changes. Probably a bit too much. Need to dial it in the next few days and rest up.
7:05am - 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
7:20am- Training session - loaded CL, 40kg PR
24kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
24kg BU FSQ x 2/2
24kg BU PR x 2/2
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10
32kg 1H SW x 10/10
24kg PR x 5/5
32kg PR x 3/3
40kg loaded CL x 1/1
40kg PR x 1/1
pull-up x 2
2x:
44kg loaded CL x 1/1
40kg PR x 1/1
pull-up x 2
48kg loaded CL x 1/1
40kg PR x 1/1
pull-up x 2
40kg 2H SW x 10, x 2
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 - good session. Left hip and adductor are definitely acting up. Need to spend some time on this and get it going in the right direction. Started kicking in as a result of the travel back and forth to DC. I've done quite a bit of volume this week, with the travel, not good sleep, time zone changes. Probably a bit too much. Need to dial it in the next few days and rest up.
Wednesday, December 12, 2018
12/12/18 Wednesday December 12, 2018 (DB 24kgs stepback lunges, 24kg 1H SW)
Back home from DC
1:30pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
2:00pm - 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
2:15pm- Training session -
2x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10
5x:
DB 24kgs step back lunges x 5/5
24kg 1H SW 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
2:45pm - Complete
Notes - Very tired and jet-lagged getting back from DC, but wanted to get in some work today. Left low back / top of hip is a bit lit up from the traveling. Need to work on it. Probably do the Pain Free stretches for supine groin the next few nights.
1:30pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
2:00pm - 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
2:15pm- Training session -
2x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10
DB 24kgs step back lunges x 5/5
24kg 1H SW 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
2:45pm - Complete
Notes - Very tired and jet-lagged getting back from DC, but wanted to get in some work today. Left low back / top of hip is a bit lit up from the traveling. Need to work on it. Probably do the Pain Free stretches for supine groin the next few nights.
12/11/18 Tuesday December 11, 2018 (DB 45lb CL&Jerks)
Training in Washington DC
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
20lb halos x 5/5
45lb windmills x 3/3
7:00am- Training session - DB 45lb CL&Jerks
2x:
45lb TGU x 1/1
45lb GSq x 5
45lb SW x 20
DB 45lb CL&Jerks, didn't count sets or reps. Overall it was about 7 sets at 7 reps each, about 50 reps is what I was aiming for.
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
8:00am - Complete
Notes - Training from the hotel in DC for work. I felt like getting an extra workout in this week just to shake out the cobwebs and mix it up. Went for clean and jerks, wanted to sweat a bit (effective choice).
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
20lb halos x 5/5
45lb windmills x 3/3
7:00am- Training session - DB 45lb CL&Jerks
2x:
45lb TGU x 1/1
45lb GSq x 5
45lb SW x 20
DB 45lb CL&Jerks, didn't count sets or reps. Overall it was about 7 sets at 7 reps each, about 50 reps is what I was aiming for.
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
8:00am - Complete
Notes - Training from the hotel in DC for work. I felt like getting an extra workout in this week just to shake out the cobwebs and mix it up. Went for clean and jerks, wanted to sweat a bit (effective choice).
12/10/18 Monday December 10, 2018 (70lb dumbbell push press, pull-ups, push-ups)
Training in Washington DC
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
20lb halos x 5/5
45lb windmills x 3/3
7:00am- Training session - 70lb dumbbell push press, pull-ups, push-ups
2x:
45lb TGU x 1/1
45lb GSq x 5
45lb SW x 20
5x:
DB 45lb CL x 5
55lb dumbbell push press x 5/5
65lb dumbbell push press x 5/5
5x:
70lb dumbell push press x 5/5
pull-up x 2
push-up x 10
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
8:00am - Complete
Notes - Training from the hotel in DC for work. Very good training session. Mix of light kbs and heavier dumbbell, plus body weight. Very effective.
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
20lb halos x 5/5
45lb windmills x 3/3
7:00am- Training session - 70lb dumbbell push press, pull-ups, push-ups
2x:
45lb TGU x 1/1
45lb GSq x 5
45lb SW x 20
5x:
DB 45lb CL x 5
55lb dumbbell push press x 5/5
65lb dumbbell push press x 5/5
5x:
70lb dumbell push press x 5/5
pull-up x 2
push-up x 10
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
8:00am - Complete
Notes - Training from the hotel in DC for work. Very good training session. Mix of light kbs and heavier dumbbell, plus body weight. Very effective.
12/8/18 Saturday December 8, 2018 (TGU, DL, bodyweight)
8:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:15am - 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
9:30am- Training session - 24kg, body weight
5x:
24kg TGU x 1/1
48kg DL x 5
Backward SL lunges x 5/5
pull-up x 2
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
10:00am - Complete
Notes - Getting around to logging this on Wed. Things have been going well. Went to DC and back this week for work.
9:15am - 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
9:30am- Training session - 24kg, body weight
5x:
24kg TGU x 1/1
48kg DL x 5
Backward SL lunges x 5/5
pull-up x 2
push-up 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
10:00am - Complete
Notes - Getting around to logging this on Wed. Things have been going well. Went to DC and back this week for work.
Friday, December 7, 2018
12/7/18 Friday December 7, 2018 (DB 24kgs FSQ, 16kg SN)
6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - 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
7:20am- Training session - DB 24kgs FSQ, 16kg SN
2x:
24kg TGU x 1/1
24kg GSq x 3
20kg BU FSQ x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10
6x:
DB 24kgs FSQ x 5
16kg SN x 10/10
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 - Felt significantly more rested today, not as sore. Training went well. Wanted to go overhead with the SN just to train the movement, but didn't want to go heavy. 16kg was easy, I tried to practice bell path and elbow lockout.
7:05am - 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
7:20am- Training session - DB 24kgs FSQ, 16kg SN
2x:
24kg TGU x 1/1
24kg GSq x 3
20kg BU FSQ x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10
6x:
DB 24kgs FSQ x 5
16kg SN x 10/10
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 - Felt significantly more rested today, not as sore. Training went well. Wanted to go overhead with the SN just to train the movement, but didn't want to go heavy. 16kg was easy, I tried to practice bell path and elbow lockout.
Wednesday, December 5, 2018
12/5/18 Wednesday December 5, 2018 (24kg KB athletics)
6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - 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
7:20am- Training session - 24kg KB athletics
2x:
24kg TGU x 1/1
Pull-up x 1
Push-ups x 5
24kg 2H SW x 10
20 minutes:
24kg 1H SW x 2 CL x 2 PR x 2 step-back lunge x 2, switch hands
24kg 1H SW x 3 CL x 3 PR x 3 step-back lunge x 3, switch hands
Got 3 full rounds of this in 20 minutes which ends up effectively with 30 reps per movement per arm. The sets of 5 frankly were difficult. Shoulder fatigue from the weekend. I was definitely not recovered yet.
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 - Decent day, didn't really enjoy this, was not recovered from the weekend as it turns out. Thinking I might do cleans and front squats on Friday - nothing overhead. Need more rest there. Just going to hit the legs.
7:05am - 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
7:20am- Training session - 24kg KB athletics
2x:
24kg TGU x 1/1
Pull-up x 1
Push-ups x 5
24kg 2H SW x 10
20 minutes:
24kg 1H SW x 2 CL x 2 PR x 2 step-back lunge x 2, switch hands
24kg 1H SW x 3 CL x 3 PR x 3 step-back lunge x 3, switch hands
24kg 1H SW x 5 CL x 5 PR x 5 step-back lunge x 5, switch hands
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 - Decent day, didn't really enjoy this, was not recovered from the weekend as it turns out. Thinking I might do cleans and front squats on Friday - nothing overhead. Need more rest there. Just going to hit the legs.
12/1/18 and 12/2/18 Sat Sun December 1 and 2, 2018 (SFG II certification in Seattle)
Getting around now to documenting my summary of the SFG II certification weekend in Seattle.
The best thing I can say is that I went into this certification healthier and stronger than ever before, and I came out the other end with absolutely no physical issue, no nicks or anything. That's really the most important thing.
My notes indicate these 4 things as the major takeaways from the weekend:
1. All cleans are ballistics, which means exhale coming into the rack. I have not been doing this. I have been holding my breath. I fucked this up for quite some time. Once I got these tips from my partner, I had way more power. Frustrating but this tip may seriously help me improve cleans and get the one-arm press with the 44/48.
2. Elbow lockouts. Think about it all the time. Have to improve this. Need to figure out some drills that will help me do that.
3. Toes track the knees. Got some tips for a bit more external rotation of the toes on various lifts, I think it did help. Good tips.
4. Tension techniques in various lifts for loading the lats. Really got some of this in the bent press and a few other things. Something to keep working towards.
Saturday morning started with a weigh in - 217 pounds. Down from 219 when I did SFG II in Dallas in August 2017. When I got married in September I was at 213 pounds. Given that we just got back from our honeymoon a week ago, I am ok with this. More on weight later.
After warm-ups we went straight to the strength test - 1/2 bodyweight press. I had to press the 48kg, the Beast. I still have never pressed the damn 48. In training, I focused on building up a lot of reps with the 32, 36, and also the 40. The 40 was going up quicker and better than ever. I knew I could press a 44 (which I have done before) but was unsure about the 48. I didn't get it on the left, or the right. The cleans were ok, though I realize now I have been holding my breath on cleans, which is not helpful. The bell went up just a bit on both sides but honestly I wasn't close to pressing it.
We then did the snatch test. I was disqualified after getting 3 no-count reps after hitting 70 counting reps at 3 minutes, with 2 minutes left. Basically I had to get 30 reps in 2 minutes, which is easily done. I was pretty frustrated. Elbow lockout was deemed the issue, and a bad set-down of the bell where the assistant indicated that my off hand touched my leg which is a no-count. After all of the snatching I did in training to prepare, this was a serious bummer.
Saturday morning, 2 tests, 0 for 2. Not a great start.
Things got significantly better from there. We drilled SFG I skills and then tested those, and I passed all of the tests with no issues at all. Double 24 pressing, squats, get-up, double cleans, snatches. No problems. I focused on elbow lockouts as much as possible.
We learned a few SFG II skills in the afternoon and wrapped up at 730pm almost, after starting at 9am. Extremely long day and I was beat.
Big dinner, lots of ice on the hands and elbows, hot bath with salts and shower, bed.
Got to it again on Sunday morning, 9am. I contemplated getting there earlier to re-try the snatch test, but ultimately thought better of it. I think I could have passed it, but it may have killed me for the rest of the day. I told myself that I will video the thing and pass it within a month.
We tested SFG II skills and I passed everything, killed it honestly. Double 24 push press, jerks, bent press, windmills, double 20 snatches. I was really on it, and extremely pleased with how I was moving. I realized that all of the training focusing on push press ballistics as well as lunges really had me in very athletic shape, and I could go all day and keep my endurance and strength up. I received quite a few compliments and that felt good after the challenges from the first day.
My coach was John Spezzano from LA - great guy. Assistant was Vic from Kettlebility in Seattle where the cert was held - liked him too. The main advice from John was lose weight - get down to 203 and press the 44kg to get the strength test in the bag. He's right. I have already started down that path. I am really going to spend time focusing on cutting weight while continuing to train hard. Both coaches said I have the snatch test no problem, I just need to focus on the elbow lock. This has always been hard for me. They suggested I try to practice this with heavy one-arm snatches, which seems like a good suggestion. Also, deadlifting, but I still don't have a bar and need to buy one and learn how to deadlift.
Overall a really good experience. I need to figure out where to go from here and how to program things to keep moving forward. I will be thinking that over this week as I focus on rest and recovery.
The best thing I can say is that I went into this certification healthier and stronger than ever before, and I came out the other end with absolutely no physical issue, no nicks or anything. That's really the most important thing.
My notes indicate these 4 things as the major takeaways from the weekend:
1. All cleans are ballistics, which means exhale coming into the rack. I have not been doing this. I have been holding my breath. I fucked this up for quite some time. Once I got these tips from my partner, I had way more power. Frustrating but this tip may seriously help me improve cleans and get the one-arm press with the 44/48.
2. Elbow lockouts. Think about it all the time. Have to improve this. Need to figure out some drills that will help me do that.
3. Toes track the knees. Got some tips for a bit more external rotation of the toes on various lifts, I think it did help. Good tips.
4. Tension techniques in various lifts for loading the lats. Really got some of this in the bent press and a few other things. Something to keep working towards.
Saturday morning started with a weigh in - 217 pounds. Down from 219 when I did SFG II in Dallas in August 2017. When I got married in September I was at 213 pounds. Given that we just got back from our honeymoon a week ago, I am ok with this. More on weight later.
After warm-ups we went straight to the strength test - 1/2 bodyweight press. I had to press the 48kg, the Beast. I still have never pressed the damn 48. In training, I focused on building up a lot of reps with the 32, 36, and also the 40. The 40 was going up quicker and better than ever. I knew I could press a 44 (which I have done before) but was unsure about the 48. I didn't get it on the left, or the right. The cleans were ok, though I realize now I have been holding my breath on cleans, which is not helpful. The bell went up just a bit on both sides but honestly I wasn't close to pressing it.
We then did the snatch test. I was disqualified after getting 3 no-count reps after hitting 70 counting reps at 3 minutes, with 2 minutes left. Basically I had to get 30 reps in 2 minutes, which is easily done. I was pretty frustrated. Elbow lockout was deemed the issue, and a bad set-down of the bell where the assistant indicated that my off hand touched my leg which is a no-count. After all of the snatching I did in training to prepare, this was a serious bummer.
Saturday morning, 2 tests, 0 for 2. Not a great start.
Things got significantly better from there. We drilled SFG I skills and then tested those, and I passed all of the tests with no issues at all. Double 24 pressing, squats, get-up, double cleans, snatches. No problems. I focused on elbow lockouts as much as possible.
We learned a few SFG II skills in the afternoon and wrapped up at 730pm almost, after starting at 9am. Extremely long day and I was beat.
Big dinner, lots of ice on the hands and elbows, hot bath with salts and shower, bed.
Got to it again on Sunday morning, 9am. I contemplated getting there earlier to re-try the snatch test, but ultimately thought better of it. I think I could have passed it, but it may have killed me for the rest of the day. I told myself that I will video the thing and pass it within a month.
We tested SFG II skills and I passed everything, killed it honestly. Double 24 push press, jerks, bent press, windmills, double 20 snatches. I was really on it, and extremely pleased with how I was moving. I realized that all of the training focusing on push press ballistics as well as lunges really had me in very athletic shape, and I could go all day and keep my endurance and strength up. I received quite a few compliments and that felt good after the challenges from the first day.
My coach was John Spezzano from LA - great guy. Assistant was Vic from Kettlebility in Seattle where the cert was held - liked him too. The main advice from John was lose weight - get down to 203 and press the 44kg to get the strength test in the bag. He's right. I have already started down that path. I am really going to spend time focusing on cutting weight while continuing to train hard. Both coaches said I have the snatch test no problem, I just need to focus on the elbow lock. This has always been hard for me. They suggested I try to practice this with heavy one-arm snatches, which seems like a good suggestion. Also, deadlifting, but I still don't have a bar and need to buy one and learn how to deadlift.
Overall a really good experience. I need to figure out where to go from here and how to program things to keep moving forward. I will be thinking that over this week as I focus on rest and recovery.
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