In Oklahoma City for work today. Very little sleep the last few days, body is pretty tight from flying traveling 11 hrs to get here from Seattle. Particularly the overhead position. I did my best to get mobilized in the hotel gym this morning, and then it some intervals between the treadmill and pull-up bar as follows:
2 min run, SL DLs 5/5, Fighter Program pull-ups for the third week (sets with reps 5/4/3/3/2, up from 5/4/3/2/2 last week), 5 push-ups
x 5, ending with a 2 minute run
Total of 12 minutes running, 25/25 SL DLs, 17 pull-ups, 25 push-ups
Felt fine today by the end, certainly was nice to work up a decent sweat and it didn't take me much time, really only probably got in about 1 1/2 miles running, but moved quickly with no rest at all between each exercise. Thinking about what I might do tomorrow, may just doing some sprints outside, and mix in some more push-ups and other bodyweight movements. Depends on the weather probably. It's raining here.
Monday, May 12, 2014
Saturday, May 10, 2014
5/10/14 Saturday May 10, 2014 (DB 24kg Moving Target Complex)
8:30pm - Original Strength and Primal Move - 30 minutes
9:00pm - 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)
9:00pm - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
9:15pm - Training session - Focus on DB 24 kg Moving Target Complex (CL, PR, SQ)
24kg TGU , 2/2
24kg G Sq, 10
24kg SW, 5, 10, 5, 10
DB 24 kg Moving Target Complex:
1 CL, 2 PR, 1 SQ rest
1 CL, 3 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 1 PR, 2 SQ rest
1 CL, 1 PR, 3 SQ rest
1 CL, 1 PR, 5 SQ rest
2 CL, 1 PR, 1 SQ rest
3 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest
Took about 16 minutes. Total of 16 DB CL / DB PR / DB SQ
30 sec rack walk DB 24kgs
9:45pm - Complete
Notes - So, I never train with KBs on Saturdays. Ever. I am flying to OKC very early Sunday morning (Mother's Day - not the best timing) for work. Coming back very late PM Tuesday. Training today allows me to keep Wed morning as my 28kg snatch day for the last session of the 3-week heavy cycle. Next week will be a deload week which is perfect as I have another trip to OKC and won't get my hands on the bells much that week. Body felt really good today, those presses were flying up. Good squats, and got some very good cleans, particularly on the last sets with the reps on the clean. This was great. Going to look to do some pull ups and running in OKC, and some light KB work. There is a gym near our hotel that has some stuff and I will try to hit it one of the days I am there, and probably take a long walk the other day. Good to mix things up once in awhile.
24kg TGU , 2/2
24kg G Sq, 10
24kg SW, 5, 10, 5, 10
DB 24 kg Moving Target Complex:
1 CL, 2 PR, 1 SQ rest
1 CL, 3 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 1 PR, 2 SQ rest
1 CL, 1 PR, 3 SQ rest
1 CL, 1 PR, 5 SQ rest
2 CL, 1 PR, 1 SQ rest
3 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest
Took about 16 minutes. Total of 16 DB CL / DB PR / DB SQ
30 sec rack walk DB 24kgs
9:45pm - Complete
Notes - So, I never train with KBs on Saturdays. Ever. I am flying to OKC very early Sunday morning (Mother's Day - not the best timing) for work. Coming back very late PM Tuesday. Training today allows me to keep Wed morning as my 28kg snatch day for the last session of the 3-week heavy cycle. Next week will be a deload week which is perfect as I have another trip to OKC and won't get my hands on the bells much that week. Body felt really good today, those presses were flying up. Good squats, and got some very good cleans, particularly on the last sets with the reps on the clean. This was great. Going to look to do some pull ups and running in OKC, and some light KB work. There is a gym near our hotel that has some stuff and I will try to hit it one of the days I am there, and probably take a long walk the other day. Good to mix things up once in awhile.
Friday, May 9, 2014
5/9/14 Friday May 9, 2014 (TGU practice, 48kg 2H SW for 10 mins)
7:20am - Original Strength and Primal Move - 45 minutes
8:05am - 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)
8:05am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
8:20am - Training session - Focus on TGU practice, 48kg 2H SW 10 mins
Hip bridges, two legs, single leg
16kg TGU opposite arm / leg rotations
Roll to elbow practice on TGUs:
20kg, 5/5
24kg, 3/3
28kg, 2/2
32kg, 1/1 x 5 (fail on 1st rep on the left)
48kg 2H SW, 10, on the minute, 10 minutes (100 beast swings)
First 5 minutes I also did 5 explosive push-ups after each set of 10 swings. Stopped after 5 because I was concerned about losing power on the swings.
9:00am - Complete
Notes - Good all around today. Had a fail on my first TGU with the 32kg, got pissed, and tightened up the form. Squeezing the shit out of the bell before the initial roll to elbow helped. Don't know that I have concentrated on that before. Got very good reps with the beast 48kg on the 2H SW. Did some push-ups as a superset but dropped that mid way through because I was worried about quality of the swings declining too much. I bet I can get 10 sets of push-ups next week.
Hip bridges, two legs, single leg
16kg TGU opposite arm / leg rotations
Roll to elbow practice on TGUs:
20kg, 5/5
24kg, 3/3
28kg, 2/2
32kg, 1/1 x 5 (fail on 1st rep on the left)
48kg 2H SW, 10, on the minute, 10 minutes (100 beast swings)
First 5 minutes I also did 5 explosive push-ups after each set of 10 swings. Stopped after 5 because I was concerned about losing power on the swings.
9:00am - Complete
Notes - Good all around today. Had a fail on my first TGU with the 32kg, got pissed, and tightened up the form. Squeezing the shit out of the bell before the initial roll to elbow helped. Don't know that I have concentrated on that before. Got very good reps with the beast 48kg on the 2H SW. Did some push-ups as a superset but dropped that mid way through because I was worried about quality of the swings declining too much. I bet I can get 10 sets of push-ups next week.
5/8/14 Thursday May 8, 2014 (24kg SL DL)
6:30am - Original Strength and Primal Move - 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)
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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar with press, 12kg, 3+3
Arm bar 12 kg, 1+1
Crooked arm bar with press, 12kg, 3+3
7:15am - Training session - Focus on 24kg SL DL
24kg SL DL, 5/5
7:20am - Complete
Notes - Warm up, mobility and rest day, one quick set of SL DLs with the 24kg because it is such a good movement for my lower back.
24kg SL DL, 5/5
7:20am - Complete
Notes - Warm up, mobility and rest day, one quick set of SL DLs with the 24kg because it is such a good movement for my lower back.
Wednesday, May 7, 2014
5/7/14 Wednesday May 7, 2014 (28kg circuit, 28kg SN ladder)
7:30am - Original Strength and Primal Move - 30 minutes
8:00am - 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)
8:00am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
Break for work
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
Break for work
9:00am - Training session - Focus on 28kg circuit, 28kg SW to SN ladders
3x:
28kg SL DL, 5/5 (up from 3/3 last week)
28kg TGU , 1/1
28kg Renegade row (hand on box), 5/5 (up from 3/3 last week)
28kg 1H SW, 10/10
Around the world plank
28kg 1H SW to SN ladders
4x (up from 3x last week):
3 SW, 1 SN
2 SW, 2 SN
1 SW, 3 SN
24 swings / snatches per arm
Counted poorly though, I definitely had some extra sets swings and snatches above what I noted here
9:30am - Complete
Notes - Really good practice today. I got some extra sleep, felt energized and powerful for the snatches. Upped the reps on the SL DLs and the rows with the 28kg, all movements felt very strong. Snatches were excellent - really pausing in the lockout, getting used to that feeling, and keeping each movement very deliberate, strong, powerful. Working the volume up very slowly like this makes a lot of sense. I look forward to 5 rounds next week. It's not a matter of whether I can do it, I easily can handle it, but it is about the body adapting slowly and consistently, avoiding stupid stuff, injury etc. This is heavy weight, and the movements must be owned and must be done relatively fresh and not under duress or excess fatigue.
3x:
28kg SL DL, 5/5 (up from 3/3 last week)
28kg TGU , 1/1
28kg Renegade row (hand on box), 5/5 (up from 3/3 last week)
28kg 1H SW, 10/10
Around the world plank
28kg 1H SW to SN ladders
4x (up from 3x last week):
3 SW, 1 SN
2 SW, 2 SN
1 SW, 3 SN
24 swings / snatches per arm
Counted poorly though, I definitely had some extra sets swings and snatches above what I noted here
9:30am - Complete
Notes - Really good practice today. I got some extra sleep, felt energized and powerful for the snatches. Upped the reps on the SL DLs and the rows with the 28kg, all movements felt very strong. Snatches were excellent - really pausing in the lockout, getting used to that feeling, and keeping each movement very deliberate, strong, powerful. Working the volume up very slowly like this makes a lot of sense. I look forward to 5 rounds next week. It's not a matter of whether I can do it, I easily can handle it, but it is about the body adapting slowly and consistently, avoiding stupid stuff, injury etc. This is heavy weight, and the movements must be owned and must be done relatively fresh and not under duress or excess fatigue.
Tuesday, May 6, 2014
5/6/14 Tuesday May 6, 2014 (24kg TGU, SL DL, SW)
6:30am - Original Strength and Primal Move - 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)
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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar with press, 12kg, 3+3
Arm bar 12 kg, 1+1
Crooked arm bar with press, 12kg, 3+3
7:15am - Training session - Focus on 24kg TGUs, SL DL, SW variations
24kg TGU roll to elbow, 3/3
24kg SL DL, 5/5
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
100 total SW reps
7:30am - Complete
Notes - This was good. I really noticed by low back feeling great walking around after completing this session. This combination of some TGUs, SL DL, with the SW and particularly I think mixing 2H and 1H is really nice for resetting some things and opening up the hips. I think the SL DLs are just key for me and it's an exercise I really could probably benefit from doing literally every day.
24kg TGU roll to elbow, 3/3
24kg SL DL, 5/5
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
7:30am - Complete
Notes - This was good. I really noticed by low back feeling great walking around after completing this session. This combination of some TGUs, SL DL, with the SW and particularly I think mixing 2H and 1H is really nice for resetting some things and opening up the hips. I think the SL DLs are just key for me and it's an exercise I really could probably benefit from doing literally every day.
Monday, May 5, 2014
5/5/14 Monday May 5, 2014 (DB 24kg Moving Target Complex)
7:20am - Original Strength and Primal Move - 50 minutes (lots of extra time on the foam roll, lacrosse ball on traps, glutes)
8:10am - 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)
8:10am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
8:25am - Training session - Focus on DB 24 kg Moving Target Complex (CL, PR, SQ)
24kg TGU , 2/2
24kg G Sq, 10
24kg SW, 5, 10, 5, 10
DB 24 kg Moving Target Complex:
1 CL, 2 PR, 1 SQ rest
1 CL, 3 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 1 PR, 2 SQ rest
1 CL, 1 PR, 3 SQ rest
1 CL, 1 PR, 5 SQ rest
2 CL, 1 PR, 1 SQ rest
3 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest
Took about 16 minutes. Total of 16 DB CL / DB PR / DB SQ
9:00am - Complete
Notes - I got a deep tissue massage yesterday, first time in some time, it was long overdue and really good. I was a bit tired from it though and muscles were just a bit tight when I woke up, not that surprised after getting the tissues worked. Did the same amount of KB work as last week on Monday, but technique today was certainly better, reps more powerful, body felt very good. Keep a wide stance on the presses instead of adjusting after the clean, I thought it would be good to practice that as I would like to get back to DB C&P at some point, love the clean between each press. This work with doubles is great, you really get a lot done in a short amount of time. Also I had not written yet about this but I received the results of my 36 session intense chiropractic work I began in January (3x a week for 12 weeks). I looked at x rays of my neck and the improvement in my neck extension was incredible, the chiros were really pleased. I am in a better spot than I was a couple of years ago when I did this. Lots of focused mobility, and better stress management, have a lot to do with this. I can now go on a once every two weeks schedule with the chiro and should be able to maintain this, so that was great news.
24kg TGU , 2/2
24kg G Sq, 10
24kg SW, 5, 10, 5, 10
DB 24 kg Moving Target Complex:
1 CL, 2 PR, 1 SQ rest
1 CL, 3 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 1 PR, 2 SQ rest
1 CL, 1 PR, 3 SQ rest
1 CL, 1 PR, 5 SQ rest
2 CL, 1 PR, 1 SQ rest
3 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest
Took about 16 minutes. Total of 16 DB CL / DB PR / DB SQ
9:00am - Complete
Notes - I got a deep tissue massage yesterday, first time in some time, it was long overdue and really good. I was a bit tired from it though and muscles were just a bit tight when I woke up, not that surprised after getting the tissues worked. Did the same amount of KB work as last week on Monday, but technique today was certainly better, reps more powerful, body felt very good. Keep a wide stance on the presses instead of adjusting after the clean, I thought it would be good to practice that as I would like to get back to DB C&P at some point, love the clean between each press. This work with doubles is great, you really get a lot done in a short amount of time. Also I had not written yet about this but I received the results of my 36 session intense chiropractic work I began in January (3x a week for 12 weeks). I looked at x rays of my neck and the improvement in my neck extension was incredible, the chiros were really pleased. I am in a better spot than I was a couple of years ago when I did this. Lots of focused mobility, and better stress management, have a lot to do with this. I can now go on a once every two weeks schedule with the chiro and should be able to maintain this, so that was great news.
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