Good day, got going around 5pm and it was very beautiful weather. Did the following
Some warm up with skipping, very light jogs
walking
pistol, 1/1
5 pull-ups
2 push-ups, 2 crocodile push-ups
walking
pistol, 1/1
4 pull-ups
3 push-ups, 3 crocodile push-ups
walking
pistol, 1/1
3 pull-ups
3 push-ups, 3 crocodile push-ups
walking
pistol, 1/1
2 pull-ups
5 push-ups, 3 crocodile push-ups
walking
Took about 45 minutes total. Easy. It was somewhat of an accident to do 5, 4, 3, 2 on the pull-ups, I meant to do 5, 3, 2 but an extra set of everything in a GTG manner is not going to crush anyone. Interesting on skipping and warm ups, I notice some tenderness in the L ankle still that has lingered. Odd. It doesn't show up on any KB lifts or really anything else but putting pressure on it and pushing off. Looks like dropping sprinting the last several weeks is wise indeed. I'll have to talk to Kevin about possibly doing specific mobility work to coax this along.
Sunday, October 5, 2014
Friday, October 3, 2014
10/3/14 Friday October 3, 2014 (training with Kevin)
6:15am - Training with Kevin
7:30am - Finish
Notes - Good training day with Kevin. Very good. Mobility work, and then got into TGUs 16, 20, 24kg, then onto 2H SW 24, 32kg, 1H SW 24kg, DB SW with 24s, DB CL 24s, DB SQ with 24s, DB CL and PR with 24s. Finished with snatching the 24, sets of 10/10 and then 10/10/10/10. All lifts felt good. Tweaks on the SW to make sure I am staying tight, lock down the lats, stay crisp and tight at the top of each SW. DB SQ, pauses at the bottom, that is a new twist, makes it a bit harder. Snatching, just really trying not to lose the hinge, keep the legs involved, don't make it an upper body exercise. My hand care needs a little work, need to dial that in a bit better. All in all feeling very good about things. Will check in with Kevin in 3 weeks, SFG1 in Vancouver BC is mid November, definitely getting excited.
Thursday, October 2, 2014
10/2/14 Thursday October 2, 2014 (DB 24kg circuit SQ focus)
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 16kg with 3 presses, 1/1
7:00am - Training session - Double 24kg circuit SQ focus
24kg Gsq, 5
24kg 2H SW, 10
2x: 30 sec rest between each lift, 2 min rest in between each set
24kg TGU, 1/1
DB 24kg SQ, 5
DB 24kg CL, 5
DB 24kg SQ, 5
DB 24kg SW, 10
DB 24kg SQ, 5
DB 24kg PR, 5
DB 24kg SQ, 5
24kg SN, 10/10
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:00am - Training session - Double 24kg circuit SQ focus
24kg Gsq, 5
24kg 2H SW, 10
2x: 30 sec rest between each lift, 2 min rest in between each set
24kg TGU, 1/1
DB 24kg SQ, 5
DB 24kg CL, 5
DB 24kg SQ, 5
DB 24kg SW, 10
DB 24kg SQ, 5
DB 24kg PR, 5
DB 24kg SQ, 5
24kg SN, 10/10
7:30am - Complete
Notes - Awesome. Felt great this morning, very strong session here with very good technique, not a ton of rest between sets. Getting a better feel on the squats for not tucking at the bottom, reaching back with my butt, exploding out of the hole and pushing up through the traps. Cleans, swings, presses and snatches all strong. Feeling good and looking forward to training with Kevin tomorrow.
Notes - Awesome. Felt great this morning, very strong session here with very good technique, not a ton of rest between sets. Getting a better feel on the squats for not tucking at the bottom, reaching back with my butt, exploding out of the hole and pushing up through the traps. Cleans, swings, presses and snatches all strong. Feeling good and looking forward to training with Kevin tomorrow.
Wednesday, October 1, 2014
10/1/14 Wednesday October 1, 2014 (mobility, KB warmup)
7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
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 16kg with 3 presses, 1/1
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
8:00am - Complete
Notes - Good stuff, felt good this morning, recovering well.
Notes - Good stuff, felt good this morning, recovering well.
Tuesday, September 30, 2014
9/30/14 Tuesday September 30, 2014 (24/28/32kg SW ladders)
6:35am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
7:05am - 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)
7:05am - 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, 2+2
Arm bar 16kg with 3 presses, 1/1
7:20am - Training session - 24/28/32kg SW ladders
2H SW:
24kg, 10
28kg, 10
32kg, 10
x3
1H SW:
24kg, 10/10
28kg, 8/8 (up from 7/7)
32kg, 6/6 (up from 5/5)
x3
90 2H SW, 72/72 1H SW
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:20am - Training session - 24/28/32kg SW ladders
2H SW:
24kg, 10
28kg, 10
32kg, 10
x3
1H SW:
24kg, 10/10
28kg, 8/8 (up from 7/7)
32kg, 6/6 (up from 5/5)
x3
90 2H SW, 72/72 1H SW
7:40am - Complete
Notes - This was very good other than I wanted to get this done earlier in the morning. Once I did get outside this went quickly. Well over 200 swings in about 20 minutes, good pacing. Very strong 2H SW, I was doing a better job of not letting the bell fishtail at the top of the swing, really clamping the lats and throwing the bell out. Best 2H SW I have had in some time, extremely powerful. Felt great. Good 1H SW, little easier every week and noticed in most on the 28kg, which felt like a 24kg for all reps. 32kg is definitely heavy, but felt a little lighter this week. Good stuff. Like these quick SW days.
Notes - This was very good other than I wanted to get this done earlier in the morning. Once I did get outside this went quickly. Well over 200 swings in about 20 minutes, good pacing. Very strong 2H SW, I was doing a better job of not letting the bell fishtail at the top of the swing, really clamping the lats and throwing the bell out. Best 2H SW I have had in some time, extremely powerful. Felt great. Good 1H SW, little easier every week and noticed in most on the 28kg, which felt like a 24kg for all reps. 32kg is definitely heavy, but felt a little lighter this week. Good stuff. Like these quick SW days.
Monday, September 29, 2014
9/29/14 Monday September 29, 2014 (DB 24kg circuit PR focus)
7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes (extra time on lacrosse ball)
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, 2+2
Arm bar 16kg with 3 presses, 1/1
8:25am - Training session - Double 24kg circuit PR focus
24kg Gsq, 5
24kg 2H SW, 10
30 sec rest between each lift, 2 min rest in between each set
24kg TGU, 1/1
DB 24kg PR, 5
DB 24kg CL, 5
DB 24kg PR, 5
DB 24kg SW, 10
DB 24kg PR, 5
DB 24kg SQ, 5
DB 24kg PR, 5
24kg SN, 10/10
24kg TGU, 1/1
DB 24kg PR, 5
DB 24kg CL, 5
DB 24kg PR, 5
DB 24kg SW, 10
DB 24kg PR, 5
DB 24kg SQ, 5
DB 24kg PR, 4 (didn't go for the last rep due to tightness in R knee)
24kg SN, 10/10
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
8:25am - Training session - Double 24kg circuit PR focus
24kg Gsq, 5
24kg 2H SW, 10
30 sec rest between each lift, 2 min rest in between each set
24kg TGU, 1/1
DB 24kg PR, 5
DB 24kg CL, 5
DB 24kg PR, 5
DB 24kg SW, 10
DB 24kg PR, 5
DB 24kg SQ, 5
DB 24kg PR, 5
24kg SN, 10/10
24kg TGU, 1/1
DB 24kg PR, 5
DB 24kg CL, 5
DB 24kg PR, 5
DB 24kg SW, 10
DB 24kg PR, 5
DB 24kg SQ, 5
DB 24kg PR, 4 (didn't go for the last rep due to tightness in R knee)
24kg SN, 10/10
9:00am - Complete
Notes - Really, have to say a cool day here. First, the not so good stuff. Had to sleep a little extra this morning, was feeling run down, long weekend with the kids and somewhat of an emotional drain on Sunday with a birthday party for Frankie with Jill's family. It's not easy seeing everyone given our impending divorce, brings up a lot of feelings of nostalgia and not a small bit of sadness. I think it took it out of me a little bit to put on a happy face. I also woke up feeling very tight in a lot of areas - R hip, some glutes, traps, R elbow a bit too. Interesting. I have been cruising along here and perhaps need to step up a bit on the mobility work. Certainly I have stepped up training so there may be an accumulation of things, though it just as likely could be attributed to other stressors. Once I did get warmed up, damn it was a good training day. Farmer carried the 24s outside and the just felt light - I had a great feeling. Had some great reps today, presses were extremely strong, this blew away the performance last week where I got to 5 sets of 5 and then really started gassing out on the press, to the point where I finished with a very bad rep on the 4th rep of the 8th and final set. Today, I blew up 7 sets of 5s, not an issue, not close to failure. VERY strong reps. On the last set I made the mistake of locking my knees too much, particularly the R knee, before my last 2 reps and on the last rep I was feeling the knee and decided to kill the rep and not push it. I easily could have had that last rep if I had properly zipped up by not locking the knees down so much and instead focused on pushing through the floor and tensing the glutes. Got my tension in the wrong spots on that last rep, which is a good learning lesson for me and something I can easily remedy and improve upon. Shook the knee out, just fine, and finished with the last set of 10/10 snatches. Damn that was super cool.
Notes - Really, have to say a cool day here. First, the not so good stuff. Had to sleep a little extra this morning, was feeling run down, long weekend with the kids and somewhat of an emotional drain on Sunday with a birthday party for Frankie with Jill's family. It's not easy seeing everyone given our impending divorce, brings up a lot of feelings of nostalgia and not a small bit of sadness. I think it took it out of me a little bit to put on a happy face. I also woke up feeling very tight in a lot of areas - R hip, some glutes, traps, R elbow a bit too. Interesting. I have been cruising along here and perhaps need to step up a bit on the mobility work. Certainly I have stepped up training so there may be an accumulation of things, though it just as likely could be attributed to other stressors. Once I did get warmed up, damn it was a good training day. Farmer carried the 24s outside and the just felt light - I had a great feeling. Had some great reps today, presses were extremely strong, this blew away the performance last week where I got to 5 sets of 5 and then really started gassing out on the press, to the point where I finished with a very bad rep on the 4th rep of the 8th and final set. Today, I blew up 7 sets of 5s, not an issue, not close to failure. VERY strong reps. On the last set I made the mistake of locking my knees too much, particularly the R knee, before my last 2 reps and on the last rep I was feeling the knee and decided to kill the rep and not push it. I easily could have had that last rep if I had properly zipped up by not locking the knees down so much and instead focused on pushing through the floor and tensing the glutes. Got my tension in the wrong spots on that last rep, which is a good learning lesson for me and something I can easily remedy and improve upon. Shook the knee out, just fine, and finished with the last set of 10/10 snatches. Damn that was super cool.
Sunday, September 28, 2014
9/27/14 Saturday September 27, 2014 (walk, pull-ups, push-ups, pistols)
Good day, got going around 5pm as my mom was up visiting and watched the kids. Beautiful weather, it is certainly getting cooler. Did the following
Some warm up with skipping, very light jogs
5 pull-ups
2 push-ups, 2 crocodile push-ups
walking
pistol, 1/1
3 pull-ups
3 push-ups, 3 crocodile push-ups
walking
pistol, 1/1
2 pull-ups
5 push-ups, 3 crocodile push-ups
walking
pistol, 1/1
walking
Took about 45 minutes total. Super easy. Can't believe how improved the pistols are. Significant improvement in ROM and stability, I can really feel the quad now working on these in addition to the hamstrings, hip. Getting much better total body tension. Really cool to see how these have improved over the last couple of months, with relatively little practice overall.
Some warm up with skipping, very light jogs
5 pull-ups
2 push-ups, 2 crocodile push-ups
walking
pistol, 1/1
3 pull-ups
3 push-ups, 3 crocodile push-ups
walking
pistol, 1/1
2 pull-ups
5 push-ups, 3 crocodile push-ups
walking
pistol, 1/1
walking
Took about 45 minutes total. Super easy. Can't believe how improved the pistols are. Significant improvement in ROM and stability, I can really feel the quad now working on these in addition to the hamstrings, hip. Getting much better total body tension. Really cool to see how these have improved over the last couple of months, with relatively little practice overall.
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