Writing this late Sunday evening. Got this work done Saturday afternoon as my mom was up watching the kids and I popped out for some time down at the lake by myself. I have been doing the training with the kids which has been great but it was also nice to get some time alone.
Hanging from bar
Hip mobility
7 pull-ups
5 push-ups (3 regular, 2 shoulder taps)
6 pull-ups
5 push-ups (3 regular, 2 lizard
Pistol squat, 1/1
6 pull-ups
5 push-ups (3 regular, 2 shoulder taps)
5 pull-ups
5 push-ups (3 regular, 2 lizard
Pistol squat, 1/1
4 pull-ups
5 push-ups (3 regular, 2 shoulder taps)
24kg farmer carry, couple of hundred yards, switching hands
2H 24kg SW, 10
Hill sprint, 10 seconds
rest
x 3
24kg farmer carry, couple of hundred yards, switching hands
Total pull-ups - 28, down 1 from last week, 25 push-ups, same as last week. It was good to drop back the pull-ups, and get some momentum again. These felt very strong so I am comfortable bumping up one rep next week and seeing what happens. Sprints felt great. Farmer carry was cool, I enjoyed that a lot. Doing more farmer's has been very good.
Monday, March 23, 2015
Friday, March 20, 2015
3/20/15 Friday March 20, 2015 (Training with Kevin - learning the 1H Jerk)
Training with Kevin today, from 7am to 8:15 or so. Big day as it was time to learn the KB Jerk. I have been training with KBs for just over 3 years, and never attempted the Jerk. I was really excited to try this.
We did some warm up stuff, then some arm bars and getups with the 16kg, trying to mobilize the t-spine. Hanging from the bar.
I basically then worked a number of sets with the 16kg, 20kg, and 24kg bells on the Jerk, by the end basically focusing on the 24kg. Only 1H, which was going well and no need to bring in the DB Jerk quite yet. Kevin thought I was picking it up very well. I was definitely sweating by the end, it caught up to me. What an outstanding movement, man I am so excited to work on this. It will be interesting to see how the body reacts to the new movement. I am expecting some push-back so I will need to stay mobile here for the next few days.
We did some warm up stuff, then some arm bars and getups with the 16kg, trying to mobilize the t-spine. Hanging from the bar.
I basically then worked a number of sets with the 16kg, 20kg, and 24kg bells on the Jerk, by the end basically focusing on the 24kg. Only 1H, which was going well and no need to bring in the DB Jerk quite yet. Kevin thought I was picking it up very well. I was definitely sweating by the end, it caught up to me. What an outstanding movement, man I am so excited to work on this. It will be interesting to see how the body reacts to the new movement. I am expecting some push-back so I will need to stay mobile here for the next few days.
3/19/15 Thursday March 19, 2015 (24kg TGUs, SLDL)
7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
Break
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)
Break
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
2x:
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:00am - Training session - 24kg TGU, 24kg SLDLCrooked Arm bar 16kg with 3 presses and rotations, 1/1
2x:
24kg TGU to the knee, 1/1
24kg SLDL, 3/3
24kg SLDL, 3/3
9:15am - Complete
Notes - Solid, not too much to write home about here, just get a little work in. Overhead position feeling pretty good on the getup, the squats and 1H SW were very good on Wed.
Notes - Solid, not too much to write home about here, just get a little work in. Overhead position feeling pretty good on the getup, the squats and 1H SW were very good on Wed.
Wednesday, March 18, 2015
3/18/15 Wednesday March 18, 2015 (DB 28kgs FSQ, 1H SW 24/36/32kg (PRs))
7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 50 minutes (extra work on hips, R shoulder)
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)
24kg TGU, 1/1
24kg GSq, 3/3
5x:
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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4
8:25am - Training session - DB 28kgs FSQ, 1H SW 24/36/32
2x:Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4
8:25am - Training session - DB 28kgs FSQ, 1H SW 24/36/32
24kg TGU, 1/1
24kg GSq, 3/3
5x:
DB 28kgs FSQ, 3 (PR)
4x:
24kg 1H SW, 5/5
36kg 1H SW, 5/5 (PR)
32kg 1H SW, 5/5
60 SW L, 60 SW R - 120 total
4x:
24kg 1H SW, 5/5
36kg 1H SW, 5/5 (PR)
32kg 1H SW, 5/5
60 SW L, 60 SW R - 120 total
24kg farmer carry, 1 minute, switch sides, 1 minute
32/36kg farmer carry, 1 minute, switch sides
32/36kg farmer carry, 1 minute, switch sides
8:55am - Complete
Notes - Was certainly tight to start. R shoulder, R hip mainly but really spent some time mobilizing things, and ultimately felt good warming up and got right into the lifts. There are some training sessions where things just "feel right" and this was one of them. I really needed some time off of some overhead lifts today, getting back to squatting, which really just seems to set my shoulders back and down into a very good position. The double lifts are good for me as well as I think I still battle some asymmetry stuff with single bell lifts. But it's all good, I need to work on everything. It did feel great to squat though, very strong, and the 1H heavy swings were just awesome, such a great compliment to the DB FSQ. I focused on staying tight, not letting the bell take me for a ride, and these were strong reps. A couple of small PRs today as I don't believe I had really done any real volume of reps ever with DB 28s in the FSQ, nor had I really done many 1H SW reps with the 36kg. I can only remember swinging it 1H once, and that was something like 8 or 9 months ago on a day that I sustained an injury last May or early June. So this was just a night and day feeling today and I am very appreciative to experience it. Looking forward to where things go next, I think Kevin is going to start teaching me the KB Jerk on Friday and I am pumped.
Notes - Was certainly tight to start. R shoulder, R hip mainly but really spent some time mobilizing things, and ultimately felt good warming up and got right into the lifts. There are some training sessions where things just "feel right" and this was one of them. I really needed some time off of some overhead lifts today, getting back to squatting, which really just seems to set my shoulders back and down into a very good position. The double lifts are good for me as well as I think I still battle some asymmetry stuff with single bell lifts. But it's all good, I need to work on everything. It did feel great to squat though, very strong, and the 1H heavy swings were just awesome, such a great compliment to the DB FSQ. I focused on staying tight, not letting the bell take me for a ride, and these were strong reps. A couple of small PRs today as I don't believe I had really done any real volume of reps ever with DB 28s in the FSQ, nor had I really done many 1H SW reps with the 36kg. I can only remember swinging it 1H once, and that was something like 8 or 9 months ago on a day that I sustained an injury last May or early June. So this was just a night and day feeling today and I am very appreciative to experience it. Looking forward to where things go next, I think Kevin is going to start teaching me the KB Jerk on Friday and I am pumped.
3/17/15 Tuesday March 17, 2015 (24kg TGUs, SLDL)
7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
Break
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)
Break
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
2x:
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:00am - Training session - 24kg TGU, 24kg SLDLCrooked Arm bar 16kg with 3 presses and rotations, 1/1
2x:
24kg TGU to the knee, 1/1
24kg SLDL, 3/3
24kg SLDL, 3/3
9:15am - Complete
Notes - Writing this on Tuesday. Was very tight Tuesday morning, did not feel great. Snatching was tough on the body. Primarily the R shoulder, and R hip. Just need to really work on mobility, keeping those hips mobile, and make sure I have optimal shoulder position. Hips being off at all really seems to impact the shoulders.
Notes - Writing this on Tuesday. Was very tight Tuesday morning, did not feel great. Snatching was tough on the body. Primarily the R shoulder, and R hip. Just need to really work on mobility, keeping those hips mobile, and make sure I have optimal shoulder position. Hips being off at all really seems to impact the shoulders.
Monday, March 16, 2015
3/16/15 Monday March 16, 2015 (24/32/28kg Snatch ladder)
6:25am - Pain Free hip-focused drills - 15 minutes
6:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 55 minutes (extra lacrosse ball work)
7:35am - 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)
24kg TGU, 1/1
24kg GSq, 3/3
6:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 55 minutes (extra lacrosse ball work)
7:35am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4
7:50am - Training session - 24/32/28kg SN ladders
2x:Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4
7:50am - Training session - 24/32/28kg SN ladders
24kg TGU, 1/1
24kg GSq, 3/3
24kg 2H SW, 5
32kg 1H SW, 3/3
5x:
24kg SN, 5/5
32kg 1H SW, 2, SN, 2, put down, switch sides, SW 2, SN 2
28kg SN, 3/3
100 total SN reps, 50 24kg, 20 32kg, 30 28kg, plus 10 1H SW 32kg each arm
32kg 1H SW, 3/3
5x:
24kg SN, 5/5
32kg 1H SW, 2, SN, 2, put down, switch sides, SW 2, SN 2
28kg SN, 3/3
100 total SN reps, 50 24kg, 20 32kg, 30 28kg, plus 10 1H SW 32kg each arm
24kg farmer carry, 1 minute, switch sides, 1 minute
32/28kg farmer carry, 1 minute, switch sides
32/28kg farmer carry, 1 minute, switch sides
8:20am - Complete
Notes - Was a bit tight this morning, mainly in the hips, so I did quite a bit of extra work getting my hips mobilized. Felt very good once the training session started and this was a very good day. Loving getting back into snatching and was very surprised how easy the 24kg felt to snatch. I am a lot stronger now then when I was snatching for the SFG1 back in November, and it shows. The heavy snatching with the 28 and 32kg from the last cycle that just ended is also very helpful too. Good stuff.
Notes - Was a bit tight this morning, mainly in the hips, so I did quite a bit of extra work getting my hips mobilized. Felt very good once the training session started and this was a very good day. Loving getting back into snatching and was very surprised how easy the 24kg felt to snatch. I am a lot stronger now then when I was snatching for the SFG1 back in November, and it shows. The heavy snatching with the 28 and 32kg from the last cycle that just ended is also very helpful too. Good stuff.
Saturday, March 14, 2015
3/14/15 Saturday March 14, 2015 (pull-ups, push-ups, 2H SW, hill sprints)
Writing this late Sat evening. Got this work done Saturday afternoon and did it with my kids again at the lake, but mixed it up as Liam wanted to play with me during pull-ups and push-ups, while Frankie rested in the car, and then we went home and Frankie did swings with me and hill sprints while Liam played with new Legos. This was after the kids played hard for an hour at the indoor soccer arena, starting spring soccer. Great stuff.
Hanging from bar
Hip mobility
7 pull-ups
5 push-ups (3 regular, 2 lizard for all)
7 pull-ups
5 push-ups
6 pull-ups
5 push-ups
5 pull-ups
5 push-ups
4 pull-ups
5 push-ups
Pistol squat, 1/1
We then drove the car back home and did the following:
2H 24kg SW, 10
Hill sprint, 10 seconds
rest
x 5
Total pull-ups - 29, up 1 from last week. 25 push-ups, same as last week. Pull-ups were harder this week. Didn't have much rest time, actually very little rest time between sets. That may have been a factor but regardless I am going to work this rep count for a couple of weeks until I feel like this is "not hard" and then will consider adding a rep. There may be even a reason to drop back several reps and then build back again, just because. I will think about it. It really was the second set of 7 that made me go, huh, these last couple of reps really have my attention. Sprints were fun as I did them on the hill in front of the house, so very convenient, and my daughter really enjoyed it. The distance as a little shorter than probably an optimal amount, and as well it is a street so the surface is not my preferred surface. This would not be my preferred way to do this but I took it pretty easy, not doing anything dumb, not really pushing it too much but enough to breath a little bit heavy.
Hanging from bar
Hip mobility
7 pull-ups
5 push-ups (3 regular, 2 lizard for all)
7 pull-ups
5 push-ups
6 pull-ups
5 push-ups
5 pull-ups
5 push-ups
4 pull-ups
5 push-ups
Pistol squat, 1/1
We then drove the car back home and did the following:
2H 24kg SW, 10
Hill sprint, 10 seconds
rest
x 5
Total pull-ups - 29, up 1 from last week. 25 push-ups, same as last week. Pull-ups were harder this week. Didn't have much rest time, actually very little rest time between sets. That may have been a factor but regardless I am going to work this rep count for a couple of weeks until I feel like this is "not hard" and then will consider adding a rep. There may be even a reason to drop back several reps and then build back again, just because. I will think about it. It really was the second set of 7 that made me go, huh, these last couple of reps really have my attention. Sprints were fun as I did them on the hill in front of the house, so very convenient, and my daughter really enjoyed it. The distance as a little shorter than probably an optimal amount, and as well it is a street so the surface is not my preferred surface. This would not be my preferred way to do this but I took it pretty easy, not doing anything dumb, not really pushing it too much but enough to breath a little bit heavy.
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