Got going Saturday afternoon, headed to the turf soccer field at Greenlake again for sprinting. Body felt pretty darn good.
This is how it went down. Sprint, pistols, SL DLs, walk to pull-up bar, pull-ups, push-ups, walk back to sprint again. 5 rounds. Pretty much exact same approach as last week.
Pull ups were 6,5,4,3,3 - Fighter pull up style. Using rings. A total of 21 pull ups, up one from last week as planned.
Push-ups were 3,3,4,5,6 - opposite rep scheme of the pull-ups. Up one rep from last week as planned.
Sprinting felt good, powerful, about 18-19 second sprints. Focused on trying to get my knees up and long strides.
Pistols - got 1/1 each round, pretty solid, improving from last week. I had been reading the Naked Warrior and instead of kicking my leg out I kicked it straight ahead on the pistols, it definitely made things quite a bit harder to get all the way down and back up (less space in the hips). Still, I was able to do it and that was quite encouraging because I think these are going to make me stronger. One random thing I have noticed lately is that when playing soccer with my kids, I can juggle the ball like crazy, using both legs, knees, etc. I have never been able to juggle a soccer ball this well because my left leg was not that useful. Doing squats, SL DLs, and now pistols are really strength moves for me and also help improve coordination (the unilateral movements). This is cool.
Pull-ups were excellent, the first set of 6 was easier than my first set of 6 last week and in general if felt that way for each set. Push-ups were good, I need to get into the one-arm push-ups and start studying that part of Naked Warrior and see if I can start with a regression and build up to these.
Saturday, August 2, 2014
Friday, August 1, 2014
8/1/14 Friday August 1, 2014 (16kg TGU, DB 20kgs SW/CL/FSQ)
7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes
7:15am - 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, 2+2
Arm bar 12kg with 3 presses, 1/1
7:30am - Training session - 16kg TGU / DB 20kgs SW / CL FSQ
10 minutes of
16kg TGU, 1/1, pausing at every step to check form
Did 11 get-ups, buzzer off, 1 more to finish, 12 total
This is up from 8 last week
15 minutes of
DB 20kgs SW 5, CL 3, SQ 2
Got in 12 rounds in 15 minutes. 60 DB 10kgs SW, 36 DB CL, 24 DB SQ
This is up from 11 rounds last week
8:00am - Complete
Notes - Very pleased now. Body felt good, very quick warm up this morning, that is going in the right direction. Less tight spots, not too much foam roll or lacrosse ball needed these days. Can't put my finger on it other than I do wonder if this will continue as I add heavier bells back in, we'll see. I do think the walking and just overall programming are all pointing in the right direction. Pushed it a bit at the end on the complex and got out one additional round compared to last week, which is a nice bump for me. The complex is no joke even with "just" DB 20s. Swings were very powerful, no grip issues on my R hand as I had a little bit last week. Squats felt good but the groove is just a little bit off. I was squatting a ton the latter part of June and first part of July so I really had grooved that DB FSq. Still, things are going well, excited to do some sprinting and pull up work over the weekend as well as a few pistols to keep trying to progress that movement slowly.
7:15am - 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, 2+2
Arm bar 12kg with 3 presses, 1/1
7:30am - Training session - 16kg TGU / DB 20kgs SW / CL FSQ
10 minutes of
16kg TGU, 1/1, pausing at every step to check form
Did 11 get-ups, buzzer off, 1 more to finish, 12 total
This is up from 8 last week
15 minutes of
DB 20kgs SW 5, CL 3, SQ 2
Got in 12 rounds in 15 minutes. 60 DB 10kgs SW, 36 DB CL, 24 DB SQ
This is up from 11 rounds last week
8:00am - Complete
Notes - Very pleased now. Body felt good, very quick warm up this morning, that is going in the right direction. Less tight spots, not too much foam roll or lacrosse ball needed these days. Can't put my finger on it other than I do wonder if this will continue as I add heavier bells back in, we'll see. I do think the walking and just overall programming are all pointing in the right direction. Pushed it a bit at the end on the complex and got out one additional round compared to last week, which is a nice bump for me. The complex is no joke even with "just" DB 20s. Swings were very powerful, no grip issues on my R hand as I had a little bit last week. Squats felt good but the groove is just a little bit off. I was squatting a ton the latter part of June and first part of July so I really had grooved that DB FSq. Still, things are going well, excited to do some sprinting and pull up work over the weekend as well as a few pistols to keep trying to progress that movement slowly.
Thursday, July 31, 2014
7/31/14 Thursday July 31, 2014 (20kgTGU/32kgHSP, 20kg SW/SN)
6:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
6:45am - 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)
6:45am - 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, 2+2
Arm bar 12kg with 3 presses, 1/1
7:00am - Training session - 20kg TGU / 32kg Hike Swing Park, 20kg SW / SN
3x:
20kg TGU, 1/1
32kg HSP, 5 singles
15 minutes of
20kg 1H SW, 5, SN 5, switch hands, SW 5, SN 5, set bell down
Got in 11 rounds in 15 minutes. 110 1H SW, 110 SN
This is up 1 round from the last week, so a 10% improvement
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
7:00am - Training session - 20kg TGU / 32kg Hike Swing Park, 20kg SW / SN
3x:
20kg TGU, 1/1
32kg HSP, 5 singles
15 minutes of
20kg 1H SW, 5, SN 5, switch hands, SW 5, SN 5, set bell down
Got in 11 rounds in 15 minutes. 110 1H SW, 110 SN
This is up 1 round from the last week, so a 10% improvement
7:30am - Complete
Notes - I am really pleased. Got going a little earlier, was focused, got done quicker today. Body feels very good, very strong all around. Technique on the snatch was markedly improved this week, that was great. I tried to follow Kevin's tip of "snatching in a phone booth" and I was pulling harder with my traps on the ascent and keeping the bell as tight and as vertical as possible. Definitely much, much better. My pace was good, I was not completely and totally gassed (although 15 mins is tough), and I got in 10 more swings and 10 more snatches than last week, all with improved form and less stress on my elbow. I am feeling ready to start messing with the 24kg again, which is exciting.
Notes - I am really pleased. Got going a little earlier, was focused, got done quicker today. Body feels very good, very strong all around. Technique on the snatch was markedly improved this week, that was great. I tried to follow Kevin's tip of "snatching in a phone booth" and I was pulling harder with my traps on the ascent and keeping the bell as tight and as vertical as possible. Definitely much, much better. My pace was good, I was not completely and totally gassed (although 15 mins is tough), and I got in 10 more swings and 10 more snatches than last week, all with improved form and less stress on my elbow. I am feeling ready to start messing with the 24kg again, which is exciting.
Wednesday, July 30, 2014
7/30/14 Wednesday July 30, 2014 (warm up, walk)
6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
7:15am - 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)
7:15am - 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, 2+2
7:45am - 30 minute walk at Greenlake
Arm bar 12 kg, 2+2
7:45am - 30 minute walk at Greenlake
8:15am - Complete
Notes - Nice recovery day planned here, nothing too big. Body feels very good other than I do need more sleep. Body composition changes over the last 6 weeks are very noticeable - really leaning out quite a bit, my abs have not been this visible since probably when I was a senior in college. The work with the double front squat, squatting in general, the bodyweight work with more emphasis on sprinting, and a clean diet is all contributing. I am looking forward to getting back to a focus on strength here soon but I certainly am happy with these results.
Notes - Nice recovery day planned here, nothing too big. Body feels very good other than I do need more sleep. Body composition changes over the last 6 weeks are very noticeable - really leaning out quite a bit, my abs have not been this visible since probably when I was a senior in college. The work with the double front squat, squatting in general, the bodyweight work with more emphasis on sprinting, and a clean diet is all contributing. I am looking forward to getting back to a focus on strength here soon but I certainly am happy with these results.
Tuesday, July 29, 2014
7/29/14 Tuesday July 29, 2014 (TGU/BU SQ/RR, GSq/2H SW ladder)
6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 75 minutes including kids waking up
7:45am - 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)
7:45am - 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, 2+2
Arm bar 12kg with 3 presses, 1/1
8:00am - Training session - TGU ladders, BU SQ, RR on box, GSq / 2H SW ladder
3x:
16kg TGU, 1/1
20kg TGU, 1/1
24kg, TGU, 1/1
16kg BU SQ, 1/1
16kg RR on box, 6/6
GSq / 2H SW ladder:
24kg GSq, 10
24kg 2H SW, 10/10
24kg GSq, 9
24kg 2H SW, 9/9
and so on until
24kg GSq, 1
24kg 2H SW, 1/1
55 reps GSq, 55 reps 2H SW
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
8:00am - Training session - TGU ladders, BU SQ, RR on box, GSq / 2H SW ladder
3x:
16kg TGU, 1/1
20kg TGU, 1/1
24kg, TGU, 1/1
16kg BU SQ, 1/1
16kg RR on box, 6/6
GSq / 2H SW ladder:
24kg GSq, 10
24kg 2H SW, 10/10
24kg GSq, 9
24kg 2H SW, 9/9
and so on until
24kg GSq, 1
24kg 2H SW, 1/1
55 reps GSq, 55 reps 2H SW
8:50am - Complete
Notes - Just irritated. Very irritated. Body feels great, these training sessions are going great and today was no exception. My time management sucks right now and I have not made significant strides in this area. Yesterday was my son's 5th birthday, spent all day with him which was great. However that meant no work done, had to stay up late to get caught up on a bunch of things work and no work related, which means I got started later this morning, then the kids woke up, and things just drag on. This is not a great cycle frankly but it works ok for the summer. These longer training sessions and an additional day of the week are probably not the best overall thing for my schedule unless I can seriously dial in my time better. It just takes me too long to get things accomplished it seems.
Notes - Just irritated. Very irritated. Body feels great, these training sessions are going great and today was no exception. My time management sucks right now and I have not made significant strides in this area. Yesterday was my son's 5th birthday, spent all day with him which was great. However that meant no work done, had to stay up late to get caught up on a bunch of things work and no work related, which means I got started later this morning, then the kids woke up, and things just drag on. This is not a great cycle frankly but it works ok for the summer. These longer training sessions and an additional day of the week are probably not the best overall thing for my schedule unless I can seriously dial in my time better. It just takes me too long to get things accomplished it seems.
Monday, July 28, 2014
7/28/14 Monday July 28, 2014 (TGU/BUP/SLDL/PR/1HSW)
700am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (moving slowly, lots of tissue work)
7:45am - 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)
7:45am - 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, 2+2
Arm bar 12kg with 3 presses, 1/1
8:00am - Training session - TGU ladders, BU PR, SL DLs, PR practice, 1H SW
3x:
16kg TGU, 1/1
20kg TGU, 1/1
24kg, TGU, 1/1
16kg BU PR, 1/1
24kg SL DL, 3/3
16kg TK PR, 5/5
20kg PR, 3/3, x 2
24kg PR, 2/2, x 3
24kg 1H SW, 10/10, 5 mins on the minute (100 reps)
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
8:00am - Training session - TGU ladders, BU PR, SL DLs, PR practice, 1H SW
3x:
16kg TGU, 1/1
20kg TGU, 1/1
24kg, TGU, 1/1
16kg BU PR, 1/1
24kg SL DL, 3/3
16kg TK PR, 5/5
20kg PR, 3/3, x 2
24kg PR, 2/2, x 3
24kg 1H SW, 10/10, 5 mins on the minute (100 reps)
8:50am - Complete
Notes - Well.... better than last week at least. I started out slowly, I don't think I am that well recovered from the last couple of weeks. I need to get some sleep. With that said all of the movements felt easy, and once I got started I moved a lot quicker than last week. Still just getting through the first part of the training up until presses took 35 minutes. I didn't feel like I was going slowly but all of the up, down, switching bells etc. I guess just takes time. Pressing and the 1H SW to finish went very quickly. TGUs are feeling good and smooth, press groove felt good, focusing on pushing into the bell with my forearm, I like how that creates a good groove and it also seems to help me keep my shoulder and lat down and not shrugging which my body wants to do. 1H SW was easier than last week, grip on the R hand also improved which was a good sign.
Notes - Well.... better than last week at least. I started out slowly, I don't think I am that well recovered from the last couple of weeks. I need to get some sleep. With that said all of the movements felt easy, and once I got started I moved a lot quicker than last week. Still just getting through the first part of the training up until presses took 35 minutes. I didn't feel like I was going slowly but all of the up, down, switching bells etc. I guess just takes time. Pressing and the 1H SW to finish went very quickly. TGUs are feeling good and smooth, press groove felt good, focusing on pushing into the bell with my forearm, I like how that creates a good groove and it also seems to help me keep my shoulder and lat down and not shrugging which my body wants to do. 1H SW was easier than last week, grip on the R hand also improved which was a good sign.
Sunday, July 27, 2014
7/26/14 Saturday July 26, 2014 (interval running / pullups and pushups)
Got going Saturday afternoon, headed to the turf soccer field at Greenlake again for sprinting. Body felt pretty darn good.
This is how it went down. Sprint, pistols, SL DLs, walk to pull-up bar, pull-ups, push-ups, walk back to sprint again. 5 rounds. Reduced the sprints down to 5 from 10 last week on Kevin's advice.
Pull ups were 6,5,4,3,2 - Fighter pull up style. Using rings. A total of 20 pull ups, up one from last week as planned.
Push-ups were 2,3,4,5,6 - opposite rep scheme of the pull-ups. Up one rep from last week as planned.
Sprinting felt good, powerful, about 18-19 second sprints. Focused on trying to get my knees up and long strides.
Pistols - got 1/1 each round, pretty solid, improving from last week. L leg is harder than the R leg, harder to get down all the way into the hole on the L, back also wants to round forward, I am trying to pull damn hard with the my lats and lock the glutes. I will keep at it, singles are absolutely fine right now, I am going to re-read the Naked Warrior for some tips.
Pull-ups were excellent, first time going up to a first set of 6, that was tougher but felt good. Interesting as the last round with the 2 I saw a think branch on a tree and decided to try some overhand grip pullups on that branch. At the very top of the pull my L shoulder did not like it. Could be a combination of the branch being thick, and also I have been doing pull-ups on rings, essentially neutral grip. I really, really like the neutral grip and I think my body does as well. The overhand grip and even chins, kind of wonder how I would react to those after this little experience. It would be good to mix it up but really at this time I only have access to those rings. Like I said though, I think my body responds better to a ring or neutral grip anyway. Push-ups are strong. I am going to look to try and start some regressions to build towards a 1 arm, 1 leg push up from Naked Warrior. I can see that in my future.
This is how it went down. Sprint, pistols, SL DLs, walk to pull-up bar, pull-ups, push-ups, walk back to sprint again. 5 rounds. Reduced the sprints down to 5 from 10 last week on Kevin's advice.
Pull ups were 6,5,4,3,2 - Fighter pull up style. Using rings. A total of 20 pull ups, up one from last week as planned.
Push-ups were 2,3,4,5,6 - opposite rep scheme of the pull-ups. Up one rep from last week as planned.
Sprinting felt good, powerful, about 18-19 second sprints. Focused on trying to get my knees up and long strides.
Pistols - got 1/1 each round, pretty solid, improving from last week. L leg is harder than the R leg, harder to get down all the way into the hole on the L, back also wants to round forward, I am trying to pull damn hard with the my lats and lock the glutes. I will keep at it, singles are absolutely fine right now, I am going to re-read the Naked Warrior for some tips.
Pull-ups were excellent, first time going up to a first set of 6, that was tougher but felt good. Interesting as the last round with the 2 I saw a think branch on a tree and decided to try some overhand grip pullups on that branch. At the very top of the pull my L shoulder did not like it. Could be a combination of the branch being thick, and also I have been doing pull-ups on rings, essentially neutral grip. I really, really like the neutral grip and I think my body does as well. The overhand grip and even chins, kind of wonder how I would react to those after this little experience. It would be good to mix it up but really at this time I only have access to those rings. Like I said though, I think my body responds better to a ring or neutral grip anyway. Push-ups are strong. I am going to look to try and start some regressions to build towards a 1 arm, 1 leg push up from Naked Warrior. I can see that in my future.
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