6:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
6:30am - Kettlebell warm up
1/2K halos - 12kg, 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
6:45am- Training session - DB 24kgs FSQ, 24kg 2N, 20 mins
hanging from balcony
20kg TGU with high bridges x 2/2, x 2
20kg BU SQ x 2/2
20kg snatch holding, walking overhead 1 min, switch hands
20kg BU SQ x 2/2
24kg SN, 2/2
DB 24kgs FSQ, 6, 24kg SN, 8/8 -20 minutes
6 ladder sets completed
36 DB FSQ, 96 snatches (48/48)
DB 24kgs farmer carry, 1 minute, switch hands
hanging from balcony
7:15am - Complete
Notes - This was truly outstanding. What a badass training day. Up early, felt very energized even though I didn't sleep a ton. I was excited to try this training session, combining squatting with snatching. I was under control the whole 20 minutes, though this was challenging. I was sweating which I don't normally get too much of with KB training. Focused on power every rep, great technique, never rushing. Really excited about seeing this kind of progress / results.
Friday, May 1, 2015
4/30/15 Thursday April 30, 2015 (24kg TGUs, SLDLs)
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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:20am- Training session - 24kg TGU, 24kg GSqCrooked Arm bar 16kg with 3 presses and rotations, 1/1
24kg TGU with hip bridges x 2, 1/1
24kg SLDLs, 3/3
24kg TGU with hip bridges x 2, 1/1
24kg SLDLs, 3/3
24kg SLDLs, 3/3
24kg TGU with hip bridges x 2, 1/1
24kg SLDLs, 3/3
7:30am - Complete
Notes - Feeling good and solid today. Had been feeling a little under weather and good to see it turning around.
Notes - Feeling good and solid today. Had been feeling a little under weather and good to see it turning around.
Wednesday, April 29, 2015
4/29/15 Wednesday April 29, 2015 (DB 24kgs Long Cycle 20 mins)
7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 60 minutes
8:15am - Kettlebell warm up
1/2K halos - 12kg, 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
8:30am- Training session - DB 24kgs Long Cycle 20 mins
hanging from balcony
20kg TGU with high bridges x 2/2, x 2
20kg BU PR x 2/2
20kg Windmill x 5/5
DB 24kgs Long Cycle, 2 (practice movement)
hanging from balcony
20kg BU PR x 2/2
20kg Windmill x 5/5
Main training - DB 24kgs Long Cycle, 2, 3, 5 -20 minutes
5 ladder sets of 2, 3, 5 - 50 total reps (clean between every jerk)
1 set of 2,3 - 5 total reps
55 total reps in 20 minutes (DB CL/JK)
DB 24kgs farmer carry, 1 minute, switch hands
hanging from balcony
9:10am - Complete
Notes - Well, I felt awful this morning so that certainly wasn't the best start of all time. I wasn't surprised. I was feeling under the weather yesterday, body was really fatigued, just going through that sick feeling. I took a long time just doing breathing exercises and mobility just trying to warm slowly. Eventually I did start coming around and as is usually the case, strange how this goes, I had a very strong training session. You don't really want to go into doing Long Cycle for the first time ever not feeling well but that's what happened:) I greatly enjoyed this training session. I have read so much about Long Cycle and to actually get to the point where I am training this with DB 24kgs just feels like a major accomplishment. I have no idea if 55 reps in 20 minutes is shitty or not (it probably is compared to what those GS guys do in their 10 minute sets, without setting bells down), but I thought it was good for my first time. Pace was good, had a chance to work on technique with the cleans which was good. A good clean is so critical to set up a good press / jerk that is for sure. In any event this was really exciting and I am pumped.
8:15am - Kettlebell warm up
1/2K halos - 12kg, 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
8:30am- Training session - DB 24kgs Long Cycle 20 mins
hanging from balcony
20kg TGU with high bridges x 2/2, x 2
20kg BU PR x 2/2
20kg Windmill x 5/5
DB 24kgs Long Cycle, 2 (practice movement)
hanging from balcony
20kg BU PR x 2/2
20kg Windmill x 5/5
Main training - DB 24kgs Long Cycle, 2, 3, 5 -20 minutes
5 ladder sets of 2, 3, 5 - 50 total reps (clean between every jerk)
1 set of 2,3 - 5 total reps
55 total reps in 20 minutes (DB CL/JK)
DB 24kgs farmer carry, 1 minute, switch hands
hanging from balcony
9:10am - Complete
Notes - Well, I felt awful this morning so that certainly wasn't the best start of all time. I wasn't surprised. I was feeling under the weather yesterday, body was really fatigued, just going through that sick feeling. I took a long time just doing breathing exercises and mobility just trying to warm slowly. Eventually I did start coming around and as is usually the case, strange how this goes, I had a very strong training session. You don't really want to go into doing Long Cycle for the first time ever not feeling well but that's what happened:) I greatly enjoyed this training session. I have read so much about Long Cycle and to actually get to the point where I am training this with DB 24kgs just feels like a major accomplishment. I have no idea if 55 reps in 20 minutes is shitty or not (it probably is compared to what those GS guys do in their 10 minute sets, without setting bells down), but I thought it was good for my first time. Pace was good, had a chance to work on technique with the cleans which was good. A good clean is so critical to set up a good press / jerk that is for sure. In any event this was really exciting and I am pumped.
4/28/15 Tuesday April 28, 2015 (KB warmup)
6:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (extra mobility and soft tissue work)
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)
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 16kg, 1+1, x 2
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:40am - Complete
Notes - Feeling beat up and a bit under the weather. Body had that sore, fatigued feeling. Probably gong through a little bit of some sickness. Also have been behind on sleep, so I just need to get rested and recovered.
Notes - Feeling beat up and a bit under the weather. Body had that sore, fatigued feeling. Probably gong through a little bit of some sickness. Also have been behind on sleep, so I just need to get rested and recovered.
Monday, April 27, 2015
4/27/15 Monday April 27, 2015 (Simple and Sinister Ladder)
6:20am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 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 16kg, 1+1, x 2
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:15am- Training session - Simple and Sinister Ladder
2H SW 24kg, 10
1Hand Swings(no time pressure)
24kg x 10/10
28kg x 10/10
32kg x 10/10
28kg x 10/10
24kg x 10/10
TGU(no time pressure)
24kg x 1/1
28kg x 1/1
32kg x 1/1
28kg x 1/1
24kg x 1/1
1Hand Swings(no time pressure)
24kg x 10/10
28kg x 10/10
32kg x 10/10
28kg x 10/10
24kg x 10/10
TGU(no time pressure)
24kg x 1/1
28kg x 1/1
32kg x 1/1
28kg x 1/1
24kg x 1/1
7:45am - Complete
Notes - All things being equal this was good. An absolutely terrible night's sleep. Both of my kids had issues sleeping and it definitely impacted how I was feeling this morning. Oh well not much you can do sometimes. The S&S work acts like a bit of a tonic though and this was perfect timing. The OH position felt pretty good on both arms, which is encouraging. All movements were strong though I could sense fatigue set in due to the lack of sleep. Feeling a bit worn down, and not fully recovered still from a big night in Spokane last Thursday. Just have not really had a proper night's sleep in 4 nights and it is catching up to me. Need to start turning that around tonight.
Notes - All things being equal this was good. An absolutely terrible night's sleep. Both of my kids had issues sleeping and it definitely impacted how I was feeling this morning. Oh well not much you can do sometimes. The S&S work acts like a bit of a tonic though and this was perfect timing. The OH position felt pretty good on both arms, which is encouraging. All movements were strong though I could sense fatigue set in due to the lack of sleep. Feeling a bit worn down, and not fully recovered still from a big night in Spokane last Thursday. Just have not really had a proper night's sleep in 4 nights and it is catching up to me. Need to start turning that around tonight.
Saturday, April 25, 2015
4/25/15 Saturday April 25, 2015 (pull-ups, push-ups, KB aerobics)
Writing this on Saturday night.
Busy and very good day. Went to Greenlake with the kids and in the morning and banged out pull-ups and push-ups.
Hanging from bar
7 pull-ups
5 push-ups (5 regular)
6 pull-ups
5 push-ups (5 regular)
6 pull-ups
5 push-ups (5 regular)
5 pull-ups
5 push-ups (5 regular)
4 pull-ups
5 push-ups (5 regular)
Total pull-ups - 28, same as last week again, 25 push-ups, same as last week, I did them all regular (no Lizard style) to limit stress on the R elbow. This was an improvement on last week in terms of feeling stronger on the pull-ups, and that's even after doing more work this last week with the KBs. I am probably ready now to up the pull-ups by a rep next week and see if I can progress those.
After mowing the yard and cleaning it up in the afternoon, I found 15 or so minutes to get in my K aerobic work with a single 24kg bell.
Warm up
GSq, 5
2H SW, 10
1H SW, 3/3
CL, 3/3
BU CL, 1/1
SN, 1/1 plus overhead walk for 30 seconds
KB aerobics - 10 minutes (dropped it down from 20 mins last week, did notice some fatigue here, and my son was waiting for me and didn't feel any real need to push this unnecessarily).
sets of
CL, PR, SQ, SN, shake out, switch hands
did 6 sets
Ended with Jerks, 5/5, practicing in particular really keeping the forearm vertical, well deep in the palm, getting the shortest motion from rack to overhead and keeping the arm very tight to the body. Really was watching that on the L as that was a struggle yesterday with the double 24kg work on Jerks. This actually went quite well and I think that's in part due to the chiropractic appt yesterday afternoon. That said, the L arm and trap area is just a bit tender and needs some TLC these last few days. I suspect it's just a bit of carryover fatigue and perhaps a bit of overuse. Looking for a long recovery day tomorrow, couple nights of good rest before Monday morning training. Might do a 5 minute snatch test for 100 reps with the 24kg. Last time I did that was when I got certified as an SFG in November. Doing 8/8 on the min for 6 minutes last week has me right on the cusp of the snatch test requirements. We'll see if Kevin has different ideas for potentially a new training cycle instead.
Busy and very good day. Went to Greenlake with the kids and in the morning and banged out pull-ups and push-ups.
Hanging from bar
7 pull-ups
5 push-ups (5 regular)
6 pull-ups
5 push-ups (5 regular)
5 push-ups (5 regular)
5 pull-ups
5 push-ups (5 regular)
4 pull-ups
5 push-ups (5 regular)
Total pull-ups - 28, same as last week again, 25 push-ups, same as last week, I did them all regular (no Lizard style) to limit stress on the R elbow. This was an improvement on last week in terms of feeling stronger on the pull-ups, and that's even after doing more work this last week with the KBs. I am probably ready now to up the pull-ups by a rep next week and see if I can progress those.
After mowing the yard and cleaning it up in the afternoon, I found 15 or so minutes to get in my K aerobic work with a single 24kg bell.
Warm up
GSq, 5
2H SW, 10
1H SW, 3/3
CL, 3/3
BU CL, 1/1
SN, 1/1 plus overhead walk for 30 seconds
KB aerobics - 10 minutes (dropped it down from 20 mins last week, did notice some fatigue here, and my son was waiting for me and didn't feel any real need to push this unnecessarily).
sets of
CL, PR, SQ, SN, shake out, switch hands
did 6 sets
Ended with Jerks, 5/5, practicing in particular really keeping the forearm vertical, well deep in the palm, getting the shortest motion from rack to overhead and keeping the arm very tight to the body. Really was watching that on the L as that was a struggle yesterday with the double 24kg work on Jerks. This actually went quite well and I think that's in part due to the chiropractic appt yesterday afternoon. That said, the L arm and trap area is just a bit tender and needs some TLC these last few days. I suspect it's just a bit of carryover fatigue and perhaps a bit of overuse. Looking for a long recovery day tomorrow, couple nights of good rest before Monday morning training. Might do a 5 minute snatch test for 100 reps with the 24kg. Last time I did that was when I got certified as an SFG in November. Doing 8/8 on the min for 6 minutes last week has me right on the cusp of the snatch test requirements. We'll see if Kevin has different ideas for potentially a new training cycle instead.
Friday, April 24, 2015
4/24/15 Friday April 24, 2015 (DB 24kgs Jerks - PR)
Fly back to Seattle from Spokane
2:05pm - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 minutes
2:25pm - Kettlebell warm up
1/2K halos - 12kg, 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
2:40pm- Training session - DB 24kgs Jerks on the min 15 min - PR
hanging from balcony
2x:
20kg TGU with high bridges x 2/2
20kg Windmill x 3/3
20kg BU PR x 2/2
24kg 2H SW, 10
hanging from balcony
DB 24kgs Jerks on the minute, 15 minutes (up from 12 minutes last week)
5 reps x 5 mins
4 reps x 5 mins
3 reps x 5 mins
60 reps - PR
DB 24kgs farmer carry, 1 minute
hanging from balcony
3:30pm - Complete
4:30pm - Chiro adjustment
Notes - Didn't sleep much last night but had one hell of a good time in Spokane - sometimes you have to do that:) Had planned to do training in the afternoon which is unusual for me, but this worked out well. Worked for a bit after I got back to Seattle and then hit training in mid afternoon. Felt really good actually. Got mobilized, and was feeling very solid going through warm ups on TGUs, windmills, and BU PR. Double jerks with the 24kgs went very well. Bumped up time to 15 mins from 12 mins, and hit another PR. Did notice that I was having some minor issues getting the clean with the L hand to really sit in my palm as vertical as I wanted, to get a better straight up and down from the rack to overhead. Some of the jerks then on the L hand were not as crisp and solid as I would prefer. I had a pretty good sense this was related to some tightness I have had on the L trap and L shoulder since working a ton over the weekend on the house and then snatching on Monday. Not a big deal and I did a bit of soft tissue and foam roller on the shoulder after, which loosened things up nicely, as did hanging from the balcony. Got a chiro adjustment again as well this afternoon. All of this stuff helps the overhead position and just getting things back in line. Some of this too is that double 24kgs overhead for multiple jerks is going to challenge my thoracic mobility, and I am not surprised this is coming up, it's all part of the learning process and working with my body to make sure it is prepared and in the best position possible to execute the movements solidly. I will probably look to take myself off the on the minute style next week and focus completely on hitting each rep, and only moving to my next set when ready. All in all, this was a really good training day though and I am very pleased.
2:05pm - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 minutes
2:25pm - Kettlebell warm up
1/2K halos - 12kg, 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
2:40pm- Training session - DB 24kgs Jerks on the min 15 min - PR
hanging from balcony
2x:
20kg TGU with high bridges x 2/2
20kg Windmill x 3/3
20kg BU PR x 2/2
24kg 2H SW, 10
hanging from balcony
DB 24kgs Jerks on the minute, 15 minutes (up from 12 minutes last week)
5 reps x 5 mins
4 reps x 5 mins
3 reps x 5 mins
60 reps - PR
DB 24kgs farmer carry, 1 minute
hanging from balcony
3:30pm - Complete
4:30pm - Chiro adjustment
Notes - Didn't sleep much last night but had one hell of a good time in Spokane - sometimes you have to do that:) Had planned to do training in the afternoon which is unusual for me, but this worked out well. Worked for a bit after I got back to Seattle and then hit training in mid afternoon. Felt really good actually. Got mobilized, and was feeling very solid going through warm ups on TGUs, windmills, and BU PR. Double jerks with the 24kgs went very well. Bumped up time to 15 mins from 12 mins, and hit another PR. Did notice that I was having some minor issues getting the clean with the L hand to really sit in my palm as vertical as I wanted, to get a better straight up and down from the rack to overhead. Some of the jerks then on the L hand were not as crisp and solid as I would prefer. I had a pretty good sense this was related to some tightness I have had on the L trap and L shoulder since working a ton over the weekend on the house and then snatching on Monday. Not a big deal and I did a bit of soft tissue and foam roller on the shoulder after, which loosened things up nicely, as did hanging from the balcony. Got a chiro adjustment again as well this afternoon. All of this stuff helps the overhead position and just getting things back in line. Some of this too is that double 24kgs overhead for multiple jerks is going to challenge my thoracic mobility, and I am not surprised this is coming up, it's all part of the learning process and working with my body to make sure it is prepared and in the best position possible to execute the movements solidly. I will probably look to take myself off the on the minute style next week and focus completely on hitting each rep, and only moving to my next set when ready. All in all, this was a really good training day though and I am very pleased.
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