5:50pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
6:05pm - 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
6:20pm- Training session - 24kg hike SN park, 24kg SN
2x:
24kg TGU x 1/1
24kg 1H wall DL x 5/5
wall sit x 2 minutes
5x:
24kg hike SN park x 3/3
3x:
24kg SN x 10/10 (set bell down after each arm)
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
6:50pm - Complete
Notes - Writing this on Sunday evening. Saturday was tough. My son woke me up at 3:30am in the morning due to being very sick and we ended up going to the ER, and coming back 3 hours later. Fortunately the nurses and doctor did a great job and he is fine and getting better. I ended up taking a nap, then we went out to the mountain to do some intertubing in the snow. Great day. Got back at 5:30pm and I felt like getting a quick training session in. This felt very solid and I put some new technique in place to really get back into a loaded hinge, let the hinge load up the bell like a spring and take stress off of other body parts. I could feel that working, and I am encouraged. I took video of the session, and I can see I need a more direct drop close to the body out of lockout, so that is something to work on.
Sunday, March 4, 2018
3/2/18 Friday March 2, 2018 (training with Kevin)
6:00am - Training with Kevin
Warmed up with some foam rolling. We then started off by doing some Cossack stretching using a bar, a band, and really got into the adductors which was excellent. That will be a good stretch to add in for mobility purposes. I felt like it got my hips opened up pretty well. We then focused on using the wall to set up for practicing the Hinge, bodyweight only, really making sure to hinge straight back, not down like a squat. This was a good exercise to help re-train the hinge movement, which was the overriding focus of the day, getting my hinge back and improving it. Video I have taken of snatching and swinging lately is showing that I can get much deeper in the hinge, load it better, taking stress off of the rest of the body and particularly avoiding trying to snatch and swing the bell using too much arm. We then practiced 2H and 1H deadlifts with the wall to train the movement with load. We did some get-ups, and then started practicing 2H and 1H swinging with the 24kg to drill in that hinge. Very good results. We then practiced hike snatch park drills, which help reinforce maximum power for 1 rep. We then snatched a bit, and it felt good and powerful. We then did some double cleans with the 24s, felt great, that is a power ballastic that will be in this training cycle. We finished by practicing some push presses with double 24s, also felt great, that will be a strength lift for this cycle. Finished with some rolling. All in all, a very good day.
7:30am - Finish
Warmed up with some foam rolling. We then started off by doing some Cossack stretching using a bar, a band, and really got into the adductors which was excellent. That will be a good stretch to add in for mobility purposes. I felt like it got my hips opened up pretty well. We then focused on using the wall to set up for practicing the Hinge, bodyweight only, really making sure to hinge straight back, not down like a squat. This was a good exercise to help re-train the hinge movement, which was the overriding focus of the day, getting my hinge back and improving it. Video I have taken of snatching and swinging lately is showing that I can get much deeper in the hinge, load it better, taking stress off of the rest of the body and particularly avoiding trying to snatch and swing the bell using too much arm. We then practiced 2H and 1H deadlifts with the wall to train the movement with load. We did some get-ups, and then started practicing 2H and 1H swinging with the 24kg to drill in that hinge. Very good results. We then practiced hike snatch park drills, which help reinforce maximum power for 1 rep. We then snatched a bit, and it felt good and powerful. We then did some double cleans with the 24s, felt great, that is a power ballastic that will be in this training cycle. We finished by practicing some push presses with double 24s, also felt great, that will be a strength lift for this cycle. Finished with some rolling. All in all, a very good day.
7:30am - Finish
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