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 CL SS PR step lunge complex
24kg TGU x 1/1
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
16kg TK PR x 5/5
20 minutes complex:
DB 24kgs Renegade Rows 1/1 x 3 , CL x 3, SS PR 1/1 x 3, stepback lunges 1/1 x 3
Got 6 sets which I was pleased with
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
8:15am - Complete
Notes - Very enjoyable training session, I really like this one a lot. Challenging no doubt, a lot of time under tension on this complex. Body really responds to rows and stepback lunges I can tell. I think these were under represented movements / muscles in my training previously and it's great to work on these areas.
Saturday, January 6, 2018
1/5/18 Friday January 5, 2018 (training with Kevin)
5:30 - mobility, Primal Move
6:00am - Training with Kevin
Writing this on Saturday night. Great training session with Kevin. Foam rolling, then jumped into training. Did some tall kneeling presses, focused on kneeling leg light, to ensure being in good position over standing knee, bell pressed on kneeling leg side. Focus is on opening up the hip flexors, which I really continue to need. We worked on some planks, KB swings, scales. Started pressing, 28kg, 32kg, 36kg, then the 40kg. 40kg went up quickly and with no problem on either arm which is a great sign. We then did some loaded cleans with the 40kg, 2 reps, which was interesting and not something I have ever done with the 40kg (always one rep). More swings. Did some goblets with the 32kg, then did some light snatching with the 20kg. Going to focus this block on beginning to work back up to heavy pressing. Will be fun to see where I can take this. The goal, which has been the goal for some time, is to press the 48kg.
7:30am - End
6:00am - Training with Kevin
Writing this on Saturday night. Great training session with Kevin. Foam rolling, then jumped into training. Did some tall kneeling presses, focused on kneeling leg light, to ensure being in good position over standing knee, bell pressed on kneeling leg side. Focus is on opening up the hip flexors, which I really continue to need. We worked on some planks, KB swings, scales. Started pressing, 28kg, 32kg, 36kg, then the 40kg. 40kg went up quickly and with no problem on either arm which is a great sign. We then did some loaded cleans with the 40kg, 2 reps, which was interesting and not something I have ever done with the 40kg (always one rep). More swings. Did some goblets with the 32kg, then did some light snatching with the 20kg. Going to focus this block on beginning to work back up to heavy pressing. Will be fun to see where I can take this. The goal, which has been the goal for some time, is to press the 48kg.
7:30am - End
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