Writing this Sunday afternoon. Got down to the lake late pm yesterday, about 7:15pm, and banged out a very quick but effective training session. Sprints, pistols, pullups, pushups. More powerful sprints this week, and held them for about 3-5 seconds longer, about 25 seconds each. Nice.
I hit a pistol on each leg for 5 rounds, after each sprint. For the last 2 rounds, I did doubles, first time I have tried multiple reps. That was cool, it was an additional challenge to stay tight and get the 2nd reps. I liked that quite a bit. Just going to work on doing a set of doubles here and there for now.
5 rounds of pull-ups and push-ups after rounds of sprint/pistols. Pull ups were 6,6,5,4,3 - Fighter pull up style. Using rings. A total of 24 pull ups, up one from last week as planned. Honestly it was tough on the second set of 6, and the set of 5, not bad on the set of 4 and the 3. I was not using much time at all for rest periods, and I snatched the 24kg yesterday so was likely not 100% recovered. Was a good challenge though to try and maintain form and keep the pull-ups strict, and really pull hard with the lats, keeping the glutes tight.
Push-ups were 3,4,5,6,6 - opposite rep scheme of the pull-ups. Up one rep from last week as planned. Technique improving, felt strong. I did a couple sets of 3-5 Lizard Push-ups at the very end of the training session as well. Like those, they are a challenge, really feel those in various muscle groups, triceps, biceps, lats. Good move to practice.
Sunday, August 24, 2014
Friday, August 22, 2014
8/22/14 Friday August 22, 2014 (20kgTGU/40kgHSP, 24kg SN)
6:20am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
6:50am - 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)
6:50am - 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 16kg with 3 presses, 1/1
7:05am - Training session - 20kg TGU / 40kg Hike Swing Park, 24kg SN
3x:
20kg TGU, 1/1
40kg HSP, 5 singles
24kg SN, 5/5, on the minute for 10 minutes
100 reps
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:05am - Training session - 20kg TGU / 40kg Hike Swing Park, 24kg SN
3x:
20kg TGU, 1/1
40kg HSP, 5 singles
24kg SN, 5/5, on the minute for 10 minutes
100 reps
7:35am - Complete
Notes - Great training session today. Body felt good, relatively quick warm up though I got relatively little sleep last night. Solid on the HSP with the 40kg, best that has felt. Had no issues whatsoever with the snatching, was finishing each set of 10 in about 28 seconds, which is a solid pace for a 5 minute snatch test. I felt better getting into lockout, doing a better job of hinging, keeping the hinge, and letting that power the bell and I just steer it into place. Great stuff. Damn I love snatching the KB, it just feels so athletic, nothing like it.
Notes - Great training session today. Body felt good, relatively quick warm up though I got relatively little sleep last night. Solid on the HSP with the 40kg, best that has felt. Had no issues whatsoever with the snatching, was finishing each set of 10 in about 28 seconds, which is a solid pace for a 5 minute snatch test. I felt better getting into lockout, doing a better job of hinging, keeping the hinge, and letting that power the bell and I just steer it into place. Great stuff. Damn I love snatching the KB, it just feels so athletic, nothing like it.
Thursday, August 21, 2014
8/21/14 Thursday August 21, 2014 (16kg TGU, SL DLs, lizard push up practice)
6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), OS resets - 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, 2+2
Arm bar 16kg with 3 presses, 1/1
7:15am - Training session - 16kg TGUs, SL DLs, lizard push up practice
16kg TGU, 3/3
16kg SL DL, 5/5
Lizard push ups, couple of sets of 3-5 reps
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:15am - Training session - 16kg TGUs, SL DLs, lizard push up practice
16kg TGU, 3/3
16kg SL DL, 5/5
Lizard push ups, couple of sets of 3-5 reps
7:30am - Complete
Notes - Good day, body definitely feeling very good after just doing this mobility work, got some OS resets in which I have not been doing as much of. Got to crawl more. Also, back and R hip felt loosened up after doing the SL DLs and lizard push-ups, that was really cool. I forget how useful the SL DLs are for me and I need to make sure I am getting some in several times a week. Really loved the feeling of the lizard push-ups, going to keep it up with those for sure.
Notes - Good day, body definitely feeling very good after just doing this mobility work, got some OS resets in which I have not been doing as much of. Got to crawl more. Also, back and R hip felt loosened up after doing the SL DLs and lizard push-ups, that was really cool. I forget how useful the SL DLs are for me and I need to make sure I am getting some in several times a week. Really loved the feeling of the lizard push-ups, going to keep it up with those for sure.
8/20/14 Wednesday August 20, 2014 (DB 24kgs FSQ, DB 24kgs SW)
6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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, 2+2
Arm bar 16kg with 3 presses, 1/1
7:15am - Training session - DB FSQ, DB SW 24kgs
2x:
24kg TGU, 1/1
24kg GSq, 5
24kg 1H SW, 20
Superset 4x:
DB 24kg FSQ, 5
DB 24kg SW, 5
20 reps DB FSQ, 20 reps DB SW
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:15am - Training session - DB FSQ, DB SW 24kgs
2x:
24kg TGU, 1/1
24kg GSq, 5
24kg 1H SW, 20
Superset 4x:
DB 24kg FSQ, 5
DB 24kg SW, 5
20 reps DB FSQ, 20 reps DB SW
7:45am - Complete
Notes - Good training day. Body felt good, pretty well rested. Did quite a bit of tissue work on Tuesday and Monday, paid off, felt good today. Workload honestly felt pretty easy, I felt like I had a whole lot left in the tank, which is just fine because DB 24kg work like this used to feel much more taxing. I felt like I was getting very deep in the squats, form felt spot on. DB SW was not quite as comfortable technique wise, but I have not done that movement in some time so I expect I will tune it up next week. All in all, very good day.
Notes - Good training day. Body felt good, pretty well rested. Did quite a bit of tissue work on Tuesday and Monday, paid off, felt good today. Workload honestly felt pretty easy, I felt like I had a whole lot left in the tank, which is just fine because DB 24kg work like this used to feel much more taxing. I felt like I was getting very deep in the squats, form felt spot on. DB SW was not quite as comfortable technique wise, but I have not done that movement in some time so I expect I will tune it up next week. All in all, very good day.
8/20/14 Tuesday August 19, 2014 (mobility, KB warm up, walk)
6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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, 2+2
Arm bar 16kg with 3 presses, 1/1
7:45am - 30 minute walk at Greenlake
8:15am - done
Notes - Good day, worked quite a bit of tissue this morning, trying to get a few spots cleared up. Definitely am tighter in the R lower neck and trap, not terrible, this is a spot for me. I think it is the OH work, snatching, just have to keep going with arm bars and other things and keep that area loosen with good ROM. It's all good.
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:45am - 30 minute walk at Greenlake
8:15am - done
Notes - Good day, worked quite a bit of tissue this morning, trying to get a few spots cleared up. Definitely am tighter in the R lower neck and trap, not terrible, this is a spot for me. I think it is the OH work, snatching, just have to keep going with arm bars and other things and keep that area loosen with good ROM. It's all good.
Monday, August 18, 2014
8/18/14 Monday August 18, 2014 (24kg DB PR, 28kg 1HSW)
8:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes, extra time on foam roller and lacrosse ball
8:45am - 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)
8:45am - 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 16kg with 3 presses, 1/1
9:00am - Training session - TGU, DB DL, DB PR, 1H SW
2x:
20kg TGU, 1/1
32kg DB DL, 3, 3 sec pause at the top on each rep
24kg DB PR, 1, 2, 3 ladders, x 3 (18 reps total)
28kg 1H SW, 5/5, x 5, (50 reps)
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
9:00am - Training session - TGU, DB DL, DB PR, 1H SW
2x:
20kg TGU, 1/1
32kg DB DL, 3, 3 sec pause at the top on each rep
24kg DB PR, 1, 2, 3 ladders, x 3 (18 reps total)
28kg 1H SW, 5/5, x 5, (50 reps)
9:30am - Complete
Notes - Oh you have to love breaking out the heavier iron. Awesome. As I looked down today after my warmup I was pretty pleased to see DB 32s, a 28, and DB 24s in the mix. Awesome. Slept in this morning, needed it, I have been busy lately and bouncing back and forth between Seattle and Portland this weekend left me pretty drained. Did feel pretty good in the morning, body is strong. I do need to get the R ankle tightness alleviated, it is lingering. Think it kicked in again from 6+ hrs of driving over the weekend. Did some various drills, toe pulls seem to help a lot. I am also a little tight in the R lower neck and trap, again, I think driving etc. has something to do with this. It's time to focus on chiro, get a massage done as well as preventative steps. Really though, feeling good and the training session reflected it. Very strong on the DLs, keeping the bells back between the legs, really rooting into the ground, wedging the feet, and the bells were just popping up into lockout. I really would benefit from proper deadlifting with a bar, but at least I can get this work in, and I do have DB 36s to work with as well, could even eventually mix in the 40, 44 and 48 for a real challenge. Strong DB PR today, the DL work helped in setting up the DB CL to the rack, again with the bells just popping off the ground. Good to work the DB PR again, it felt strong but there is room to go there to keep tension everywhere through every rep. Finished with 1H SW with the 28kg, felt pretty light, more or less like a 24kg. Was getting that thing deep into my hand and had a strong grip today. Good sign, very good sign.
Notes - Oh you have to love breaking out the heavier iron. Awesome. As I looked down today after my warmup I was pretty pleased to see DB 32s, a 28, and DB 24s in the mix. Awesome. Slept in this morning, needed it, I have been busy lately and bouncing back and forth between Seattle and Portland this weekend left me pretty drained. Did feel pretty good in the morning, body is strong. I do need to get the R ankle tightness alleviated, it is lingering. Think it kicked in again from 6+ hrs of driving over the weekend. Did some various drills, toe pulls seem to help a lot. I am also a little tight in the R lower neck and trap, again, I think driving etc. has something to do with this. It's time to focus on chiro, get a massage done as well as preventative steps. Really though, feeling good and the training session reflected it. Very strong on the DLs, keeping the bells back between the legs, really rooting into the ground, wedging the feet, and the bells were just popping up into lockout. I really would benefit from proper deadlifting with a bar, but at least I can get this work in, and I do have DB 36s to work with as well, could even eventually mix in the 40, 44 and 48 for a real challenge. Strong DB PR today, the DL work helped in setting up the DB CL to the rack, again with the bells just popping off the ground. Good to work the DB PR again, it felt strong but there is room to go there to keep tension everywhere through every rep. Finished with 1H SW with the 28kg, felt pretty light, more or less like a 24kg. Was getting that thing deep into my hand and had a strong grip today. Good sign, very good sign.
Sunday, August 17, 2014
8/16/14 Saturday August 16, 2014 (sprints, pistols, pullups and pushups)
Writing this late Sunday evening after returning from a quick 24 hr trip to Portland and back to hang out with my family. Saturday was my 37th birthday. I feel great, and excited about the year ahead. I started out my 37th by heading down to Greenlake on a beautiful morning, and got back in the swing of sprints, and pistols. It was a lot of fine. I ended up doing about 7 sprints, half the soccer field, probably about 15-20 second sprints. Since I had not sprinted for a couple of weeks, I decided not to try and accelerate too fast, just take strong strides and hit max speed a little later into the sprint. It went very well and felt good.
I hit a pistol on each leg for 5 rounds, after each sprint. Those went well. Working on keeping my leg straight out, and trying very hard to keep tight all the way into the hole, which is challenging. I got some good reps in and I was pleasantly surprised really with the R leg because that ankle has been tight for a week after playing 3 games of kickball. Finally starting to loosen up though.
5 rounds of pull-ups and push-ups after rounds of sprint/pistols. Pull ups were 6,5,5,4,3 - Fighter pull up style. Using rings. A total of 23 pull ups, up one from last week as planned. Very strong. Really, really pleased with the pull-up work, really loving this.
Push-ups were 3,4,5,5,6 - opposite rep scheme of the pull-ups. Up one rep from last week as planned. Worked on technique, really trying to incorporate some of the suggestions from Kevin from our training session on Friday. At the top of each push really try to lock out the elbows and focus on pushing the area below my neck up and then on the descent, pulling myself to the ground and staying tight without winging my scaps. Going to practice some lizard push-ups as part of training, should be fun.
I hit a pistol on each leg for 5 rounds, after each sprint. Those went well. Working on keeping my leg straight out, and trying very hard to keep tight all the way into the hole, which is challenging. I got some good reps in and I was pleasantly surprised really with the R leg because that ankle has been tight for a week after playing 3 games of kickball. Finally starting to loosen up though.
5 rounds of pull-ups and push-ups after rounds of sprint/pistols. Pull ups were 6,5,5,4,3 - Fighter pull up style. Using rings. A total of 23 pull ups, up one from last week as planned. Very strong. Really, really pleased with the pull-up work, really loving this.
Push-ups were 3,4,5,5,6 - opposite rep scheme of the pull-ups. Up one rep from last week as planned. Worked on technique, really trying to incorporate some of the suggestions from Kevin from our training session on Friday. At the top of each push really try to lock out the elbows and focus on pushing the area below my neck up and then on the descent, pulling myself to the ground and staying tight without winging my scaps. Going to practice some lizard push-ups as part of training, should be fun.
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