8:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes (extra lacrosse ball work)
9:25am - 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
9:40am - 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 5 (30 reps total, up from 24 last week)
28kg 1H SW, 7/7, x 5, (70 reps, up from 60 last week)
10:20am - Complete
Notes - Today is labor day, I slept in and that was pretty nice. I have slowly been trying to catch up on sleep here and there the last week, just about probably getting back to an equilibrium now. I need to work on getting to bed at 11:30pm for the 5:30am alarm. That is the goal, just get consistent with that schedule. In any event, R overhead position a little tight today, that's the result of last night's training I think, just need to keep it mobilized, do some hangs from my balcony to stretch out the lats and the traps, and armpit muscles. All around feeling good and my L forearm was certainly improved (less sore / tight) this morning again which is good to see. Presses were strong today, focused on pushing through the ground and squeezing the bells. 1H SW with the 28kg was definitely the best it has been, improved technique, very strong grip on the bell, felt pretty easy which was good to see.
Monday, September 1, 2014
Sunday, August 31, 2014
8/31/14 Sunday August 31, 2014 (sprints, pistols, pullups and pushups)
Got down to the lake late pm. about 7:45pm, and banged out a very quick but effective training session. Sprints, pistols, pullups, pushups. I decided to drop back the reps on the pullups this week because I snatched very hard on Friday, 15 minutes, and had a couple of dodgy reps on the L which pulled on my forearm and elbow a bit. Have been focused on recovery this weekend, doing some extra lacrosse ball work to release tension, some extra ice and heat as well. Body is responding very well and there is no reason to really push anything today. The snatch work was good for me, every once in awhile the body needs to be challenged and it is just a process of getting stronger.
I hit a pistol on each leg for 5 rounds, after each sprint. For the last 3 rounds, I did doubles, up from 2 rounds last week. Honestly I wasn't real happy with the pistols this week, they didn't feel all that strong. I am going back to singles, and I am going to stretch out my hips before hand instead of starting somewhat cold. I also need to figure out a decent drill to mobilize my ankles before getting started as well.
5 rounds of pull-ups and push-ups after rounds of sprint/pistols. Pull ups were 5,4,3,3,2 - Fighter pull up style. Using rings. Total of 17, down from 24 pull ups last week. These were extremely easy, every single set. Frankly that is exactly what I was going for, I wanted these to feel easy. I will bump back up to 24 next week assuming everything feels alright.
Push-ups were 2,3,3,4,5 - opposite rep scheme of the pull-ups. I added 2-3 Lizard Push-ups at the end of each regular push-up set. Like that move for sure.
All in all good day. Decent night's sleep and then its double 24kg press day tomorrow:)
I hit a pistol on each leg for 5 rounds, after each sprint. For the last 3 rounds, I did doubles, up from 2 rounds last week. Honestly I wasn't real happy with the pistols this week, they didn't feel all that strong. I am going back to singles, and I am going to stretch out my hips before hand instead of starting somewhat cold. I also need to figure out a decent drill to mobilize my ankles before getting started as well.
5 rounds of pull-ups and push-ups after rounds of sprint/pistols. Pull ups were 5,4,3,3,2 - Fighter pull up style. Using rings. Total of 17, down from 24 pull ups last week. These were extremely easy, every single set. Frankly that is exactly what I was going for, I wanted these to feel easy. I will bump back up to 24 next week assuming everything feels alright.
Push-ups were 2,3,3,4,5 - opposite rep scheme of the pull-ups. I added 2-3 Lizard Push-ups at the end of each regular push-up set. Like that move for sure.
All in all good day. Decent night's sleep and then its double 24kg press day tomorrow:)
Friday, August 29, 2014
8/29/14 Friday August 29, 2014 (20kgTGU/40kgHSP, 24kg SN)
8:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
8:30am - 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)
8:30am - 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
8:45am - 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 15 minutes (up from 10 mins last week)
150 reps (up from 100 last week)
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
8:45am - 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 15 minutes (up from 10 mins last week)
150 reps (up from 100 last week)
9:15am - Complete
Notes - Very good training session. Feeling very mobile these days, and very strong, gaining in strength. Good things are happening. I had not snatched for that long or that many reps in a long, long time. Would have to check my training logs but I came pretty close to a PR in reps for the 24kg today. I think the most I may have had in the past was 160 or 170 in an individual training session. The last couple of sets, the last 3 sets, were tough. Very, very tough on the hands. Calluses were getting pulled, and the bell was getting sweaty. I had a couple of reps on the L I really did not like. So I really chalked up and even chalked the bell directly, which I usually don't do. That was the ticket, as some of the issue abated and I was able to finish with good technique and solid power. The snatch really does wonders for me in terms of body comp - consistent snatching and I notice changes in definition in my pecs, abs, traps. I really love the athleticism of the movement. I don't seem to have the greatest conditioning and I can obviously continue to improve the technique to make it easier and more efficient, but I do feel like I am snatching very powerfully. I like the 5/5 sets because it's enough to be tough, but I don't lose focus on form "just trying to get the reps" like I do in timed sets with higher reps (7/7, up to 10/10 for the 5 minute test etc.). It's not what is needed right now in the training protocol, but at some point I will enjoy snatching heavy for low reps, the 28kg again, and would love to test the 32kg for ladders of 1, 2, 3, mixed with 1H SW. Something for after the SFG in November. For now it's all about the 24kg and just owning that bitch.
Notes - Very good training session. Feeling very mobile these days, and very strong, gaining in strength. Good things are happening. I had not snatched for that long or that many reps in a long, long time. Would have to check my training logs but I came pretty close to a PR in reps for the 24kg today. I think the most I may have had in the past was 160 or 170 in an individual training session. The last couple of sets, the last 3 sets, were tough. Very, very tough on the hands. Calluses were getting pulled, and the bell was getting sweaty. I had a couple of reps on the L I really did not like. So I really chalked up and even chalked the bell directly, which I usually don't do. That was the ticket, as some of the issue abated and I was able to finish with good technique and solid power. The snatch really does wonders for me in terms of body comp - consistent snatching and I notice changes in definition in my pecs, abs, traps. I really love the athleticism of the movement. I don't seem to have the greatest conditioning and I can obviously continue to improve the technique to make it easier and more efficient, but I do feel like I am snatching very powerfully. I like the 5/5 sets because it's enough to be tough, but I don't lose focus on form "just trying to get the reps" like I do in timed sets with higher reps (7/7, up to 10/10 for the 5 minute test etc.). It's not what is needed right now in the training protocol, but at some point I will enjoy snatching heavy for low reps, the 28kg again, and would love to test the 32kg for ladders of 1, 2, 3, mixed with 1H SW. Something for after the SFG in November. For now it's all about the 24kg and just owning that bitch.
8/28/14 Thursday August 28, 2014 (24kg TGU, SL DLs)
6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 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 16kg with 3 presses, 1/1
7:00am - Training session - 24kg TGUs, SL DLs
24kg TGU, 2/2
24kg SL DL, 5/5
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:00am - Training session - 24kg TGUs, SL DLs
24kg TGU, 2/2
24kg SL DL, 5/5
7:15am - Complete
Notes - Quick, mainly a recovery session, mixed with a few 24kg TGUs and SL DLs. This was the first day of school for my two kids, first grade and kindergarten. Exciting times. Schedules to change, it's a good thing. Summer is basically over:(
Notes - Quick, mainly a recovery session, mixed with a few 24kg TGUs and SL DLs. This was the first day of school for my two kids, first grade and kindergarten. Exciting times. Schedules to change, it's a good thing. Summer is basically over:(
Wednesday, August 27, 2014
8/27/14 Wednesday August 27, 2014 (DB 24kgs FSQ, DB 24kgs SW)
7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes
7:30am - 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)
7:30am - 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 - Training session - DB FSQ, DB SW 24kgs
2x:
24kg TGU, 1/1
24kg GSq, 5
24kg 2H SW, 20
Superset 5x:
DB 24kg FSQ, 5
DB 24kg SW, 5
25 reps DB FSQ, 25 reps DB SW
Up from 4x last week (20/20)
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:45am - Training session - DB FSQ, DB SW 24kgs
2x:
24kg TGU, 1/1
24kg GSq, 5
24kg 2H SW, 20
Superset 5x:
DB 24kg FSQ, 5
DB 24kg SW, 5
25 reps DB FSQ, 25 reps DB SW
Up from 4x last week (20/20)
8:15am - Complete
Notes - Good day other than sleeping a little bit longer than I wanted, which really compressed everything quite a bit. Body felt good though, didn't need much of a warm-up, had an option to do another round of TGU/GSq/SW and decided 2 rounds was fine. Got in 5 sets this week of DB 24kg FSQ and SW, very strong reps, felt great. Good cleans to the rack, staying very tight, pushing through the ground on the ascent out of the hole and strong lockout. The DB SW was a bit crisper and more powerful than last week, particularly on the last couple of sets, as I start to get the feeling for that movement again.
Notes - Good day other than sleeping a little bit longer than I wanted, which really compressed everything quite a bit. Body felt good though, didn't need much of a warm-up, had an option to do another round of TGU/GSq/SW and decided 2 rounds was fine. Got in 5 sets this week of DB 24kg FSQ and SW, very strong reps, felt great. Good cleans to the rack, staying very tight, pushing through the ground on the ascent out of the hole and strong lockout. The DB SW was a bit crisper and more powerful than last week, particularly on the last couple of sets, as I start to get the feeling for that movement again.
Tuesday, August 26, 2014
8/26/14 Tuesday August 26, 2014 (16kg TGU, SL DLs)
7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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, 2+2
Arm bar 16kg with 3 presses, 1/1
8:15am - Training session - 16kg TGUs, SL DLs
16kg TGU, 3/3
16kg SL DL, 5/5
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
8:15am - Training session - 16kg TGUs, SL DLs
16kg TGU, 3/3
16kg SL DL, 5/5
8:30am - Complete
Notes - Good day, planned recovery, day off from work and planned to and did sleep in a bit. Feeling good after the double bell work yesterday, not too tight. Need another good night's sleep for double bell front squatting and swings tomorrow:)
Notes - Good day, planned recovery, day off from work and planned to and did sleep in a bit. Feeling good after the double bell work yesterday, not too tight. Need another good night's sleep for double bell front squatting and swings tomorrow:)
Monday, August 25, 2014
8/25/14 Monday August 25, 2014 (24kg DB PR, 28kg 1HSW)
6:50am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 35 minutes
7:25am - 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
7:40am - Training session - TGU, DB DL, DB PR, 1H SW
3x: (up from 2x last week)
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 4 (24 reps total, up from 18 last week)
(kids interrupted in between the 2nd and 3rd set, did a few extra reps as I lost count, took some extra time with them)
28kg 1H SW, 6/6, x 5, (60 reps, up from 50 last week)
8:30am - Complete
Notes - Good day. Didn't sleep tremendously well but felt pretty good in the mobility warm up, and then once I got started felt very strong today. Did an additional warm up set from the last week, strong deadlifts, working on keeping big shoulders throughout the movement and particularly at the lockout. Good presses, felt great, better groove than last week. Focused on squeezing the glutes and the bells. Added a rep to the swing sets, that movement also felt very strong and improved from last week.
7:25am - 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
7:40am - Training session - TGU, DB DL, DB PR, 1H SW
3x: (up from 2x last week)
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 4 (24 reps total, up from 18 last week)
(kids interrupted in between the 2nd and 3rd set, did a few extra reps as I lost count, took some extra time with them)
28kg 1H SW, 6/6, x 5, (60 reps, up from 50 last week)
8:30am - Complete
Notes - Good day. Didn't sleep tremendously well but felt pretty good in the mobility warm up, and then once I got started felt very strong today. Did an additional warm up set from the last week, strong deadlifts, working on keeping big shoulders throughout the movement and particularly at the lockout. Good presses, felt great, better groove than last week. Focused on squeezing the glutes and the bells. Added a rep to the swing sets, that movement also felt very strong and improved from last week.
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