7:15 - 8:00am - walk at Greenlake
Notes - Went to see my friend Molly, SFG1, at her FUELHouse KB studio over in Fremont. What an awesome place, she just opened a month or so ago. That's a place I can definitely drop into in the future to do a bit of group training here and there, would be a lot of fun to mix things up and meet some people. Pretty exciting. A great thing to do on "deload" weeks when I am not working a program with Kevin, or just something for variety. After dropping in on Molly, I got a coffee and just took a nice walk. Really enjoyed this. A planned recovery day in between 4 days of training this week, same as last week, this worked well and decided to take the same approach. Snatching the 20kg bell tomorrow. Excited.
Wednesday, August 5, 2015
Tuesday, August 4, 2015
8/4/15 Tuesday August 4, 2015 (DB 20kg FSQ, 28kg 2H SW)
6:20am - belly breathing, lacrosse ball, soft tissue work, OS resets - 45 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
2x:
16kg TGUs, 1/1
20kg GSQ, 5
20kg BU FSQ, 3/3
5x:
DB 20kg FSQ, 4
28kg 2H SW, 10
20 DB FSQ
50 reps swings
Rocking
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:20am- Training session - DB 20kg FSQ, 28kg 2H SW2x:
16kg TGUs, 1/1
20kg GSQ, 5
20kg BU FSQ, 3/3
5x:
DB 20kg FSQ, 4
28kg 2H SW, 10
20 DB FSQ
50 reps swings
Rocking
7:45am - Complete
Notes - Another very good training day. Felt excellent this morning, recovering well these days, and this was a strong session. Strong squatting, strong swings. Looking forward to a nice brisk walk tomorrow morning for recovery day.
Notes - Another very good training day. Felt excellent this morning, recovering well these days, and this was a strong session. Strong squatting, strong swings. Looking forward to a nice brisk walk tomorrow morning for recovery day.
Monday, August 3, 2015
8/3/15 Monday August 3, 2015 (DB 20kg SS PR, 28kg 2H SW)
7:15am - belly breathing, lacrosse ball, soft tissue work, OS resets, hamstring stretches - 60 minutes
8:15am - 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)
8:15am - 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
16kg TGUs, 1/1, x 2
20kg BUP, 2/2
5x:
DB 20kg SS PR, 4
28kg 2H SW, 10
20 DB SS PR
50 reps swings
Rocking
Indian clubs - 5 minutes
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:30am- Training session - DB 20kg SS PR, 28kg 2H SW16kg TGUs, 1/1, x 2
20kg BUP, 2/2
5x:
DB 20kg SS PR, 4
28kg 2H SW, 10
20 DB SS PR
50 reps swings
Rocking
Indian clubs - 5 minutes
9:00am - Complete
Notes - Very solid today. Going up in press weight to the 20kg, and up in swings to the 28kg. Feeling a little tight in the low back, it's a case of needing to do more corrective work for sure as I have not spent as much time on mobility the last 5 days or so and it is catching up to me. Hamstrings are a bit tight. Spent some time working on things this morning and will do more tonight. I did get in a nice 1-hour walk yesterday evening at Greenlake. Lots of walking, has been really good resetting the body. Overhead position is dramatically improved, I am really noticing that on the TGUs and presses. Some good things happening but have to keep a focus on the mobility work particularly the hips, abductors etc. with the Pain Free exercises.
Notes - Very solid today. Going up in press weight to the 20kg, and up in swings to the 28kg. Feeling a little tight in the low back, it's a case of needing to do more corrective work for sure as I have not spent as much time on mobility the last 5 days or so and it is catching up to me. Hamstrings are a bit tight. Spent some time working on things this morning and will do more tonight. I did get in a nice 1-hour walk yesterday evening at Greenlake. Lots of walking, has been really good resetting the body. Overhead position is dramatically improved, I am really noticing that on the TGUs and presses. Some good things happening but have to keep a focus on the mobility work particularly the hips, abductors etc. with the Pain Free exercises.
Sunday, August 2, 2015
8/1/15 Saturday August 1, 2015 (pull-ups, push-ups, DB 28kg carries)
Writing this on Sunday afternoon. Dropped the kids off on Saturday afternoon and then hit this training in near 90 degree heat, though I was in the shade (except for the farmers).
Hanging from rings
8 pull-ups (rings)
5 push-ups
Pistol squat, 1/1 (been a very long time, and these were very good reps)
7 pull-ups
3/3 push-ups - Lizard style
Pistol squat, 1/1
6 pull-ups
3/3 push-ups - 1 leg
6 pull-ups
5 push-ups
5 pull-ups
45 minute brisk walk
4 sets of DB 28kg farmer carries up, probably about 75 seconds each (timed with my phone).
Upped the weight from DB 24kgs which I have been doing lately. I like farmers a LOT for building grip strength, and mental strength too (keep walking even when you really want to put the damn things down). I am looking to, very very slowly and methodically, build up to doing farmers with my two 36kg bells. I have two of those damn heavy bells for a reason and I want to be carrying those around very solidly, without straining or over-exertion. If I can work up to that level, I think my grip (and probably posture too) would benefit and that could help a lot of other lifts a great deal.
Finished by doing a double clean with the 28kgs, into 2 reps of FSQs, just to see what it felt like, without doing something stupid. You know, they were pretty heavy, heavier than I remember for sure:)
I have been doing a bit of thinking about goal-setting and where to take training as I slowly work my way back from the rehab work etc. etc. that has dominated the last several months. A couple of things come to mind:
-Front squatting DB 32kgs with great form, confidence, for sets and reps
-TGUs with the 32kg with a perfect lockout position overhead
-I am intrigued out doing pull-ups with weight (KBs) - I am really into pull-ups and greatly enjoy the mix of bodyweight and KB work on the weekends, particularly pull-ups. My rep count is getting high and I wonder if it would be beneficial to try a cycle of weighted pull-ups if that makes sense in a complementary way with other training. If this does, I would like to get something to hook the bell onto around my waist - need to discuss with Kevin.
-Training the SFG2 lifts safely, and effectively, and taking as long as it takes to do so without doing anything that is unnecessarily increasing the risk of injury
I have learned a few things from the past several months. TGUs are an excellent indicator for me of shoulder health, and allow me to assess if I am having mobility issues. My body generally does not seem to respond well to high volume overhead lifts, but I believe using TGUs to ensure stability overhead can help me a lot. TGUs have never bothered me - it's pressing and snatching (and jerks) that seems to stir up issues. I think I can actually build reasonable pressing strength by going lower volume on these lifts but using the TGU and also heavy double front squats to build a strong pressing base in the lower body. Pull-ups also do not seem to cause issues for me if done in a measured way, low volume (I think the pulling movement (extension for the back) actually offsets computer work (flexion) which is good for me). Lastly, I want to achieve the long-term goal of becoming an SFG2. I really enjoy KBs, the KB community and my experience at StrongFirst's SFG level 1 certification in Vancouver BC was awesome. Realistically my experience thus far with the advanced KB lifts has not gone all that well. I've had issues with windmills, with bent presses, and with jerks. Level 2 is a lot of overhead work. I think I have had issues because I did not prepare my body appropriately for this work, probably tried to do too much too fast, and I think in doing these lifts in the future I need more coaching and supervision from Kevin to make sure I am doing these safely and correctly.
Hanging from rings
8 pull-ups (rings)
5 push-ups
Pistol squat, 1/1 (been a very long time, and these were very good reps)
7 pull-ups
3/3 push-ups - Lizard style
Pistol squat, 1/1
3/3 push-ups - 1 leg
5 push-ups
5 push-ups
Total pull-ups - 32. Up one from last week. Used a bit more rest between sets as I planned, which helped me hit these all pretty solidly. Doing a few pistol squats was very fun and those were good reps. Didn't want to overdo anything so just keep it to two sets of rep per leg. Will very slowly build these back in. 45 minute brisk walk
4 sets of DB 28kg farmer carries up, probably about 75 seconds each (timed with my phone).
Upped the weight from DB 24kgs which I have been doing lately. I like farmers a LOT for building grip strength, and mental strength too (keep walking even when you really want to put the damn things down). I am looking to, very very slowly and methodically, build up to doing farmers with my two 36kg bells. I have two of those damn heavy bells for a reason and I want to be carrying those around very solidly, without straining or over-exertion. If I can work up to that level, I think my grip (and probably posture too) would benefit and that could help a lot of other lifts a great deal.
Finished by doing a double clean with the 28kgs, into 2 reps of FSQs, just to see what it felt like, without doing something stupid. You know, they were pretty heavy, heavier than I remember for sure:)
I have been doing a bit of thinking about goal-setting and where to take training as I slowly work my way back from the rehab work etc. etc. that has dominated the last several months. A couple of things come to mind:
-Front squatting DB 32kgs with great form, confidence, for sets and reps
-TGUs with the 32kg with a perfect lockout position overhead
-I am intrigued out doing pull-ups with weight (KBs) - I am really into pull-ups and greatly enjoy the mix of bodyweight and KB work on the weekends, particularly pull-ups. My rep count is getting high and I wonder if it would be beneficial to try a cycle of weighted pull-ups if that makes sense in a complementary way with other training. If this does, I would like to get something to hook the bell onto around my waist - need to discuss with Kevin.
-Training the SFG2 lifts safely, and effectively, and taking as long as it takes to do so without doing anything that is unnecessarily increasing the risk of injury
I have learned a few things from the past several months. TGUs are an excellent indicator for me of shoulder health, and allow me to assess if I am having mobility issues. My body generally does not seem to respond well to high volume overhead lifts, but I believe using TGUs to ensure stability overhead can help me a lot. TGUs have never bothered me - it's pressing and snatching (and jerks) that seems to stir up issues. I think I can actually build reasonable pressing strength by going lower volume on these lifts but using the TGU and also heavy double front squats to build a strong pressing base in the lower body. Pull-ups also do not seem to cause issues for me if done in a measured way, low volume (I think the pulling movement (extension for the back) actually offsets computer work (flexion) which is good for me). Lastly, I want to achieve the long-term goal of becoming an SFG2. I really enjoy KBs, the KB community and my experience at StrongFirst's SFG level 1 certification in Vancouver BC was awesome. Realistically my experience thus far with the advanced KB lifts has not gone all that well. I've had issues with windmills, with bent presses, and with jerks. Level 2 is a lot of overhead work. I think I have had issues because I did not prepare my body appropriately for this work, probably tried to do too much too fast, and I think in doing these lifts in the future I need more coaching and supervision from Kevin to make sure I am doing these safely and correctly.
Friday, July 31, 2015
7/31/15 Friday July 31, 2015 (16kg KB aerobics)
6:50am - belly breathing, OS resets - 15 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
2x
16kg SL DL, 3/3
16kg TGU, 1/1
15 minutes of KB aerobics:
16 kg CL 1, PR 1, FSQ 1, 1H SW 5, switch hands - 1 set
rest between sets
think I did something like 8 sets in the 15 minutes
Rocking
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:20am- Training session - 16kg kettlebell aerobics2x
16kg SL DL, 3/3
16kg TGU, 1/1
15 minutes of KB aerobics:
16 kg CL 1, PR 1, FSQ 1, 1H SW 5, switch hands - 1 set
rest between sets
think I did something like 8 sets in the 15 minutes
Rocking
7:45am - Complete
Notes - Quick day today, very efficient, and a nice session. Worked up just a bit of a sweat and got some solid movements in with what felt like a ridiculously light bell. Will be fun to move up to the 20kg next week, see how it goes, hopefully getting through that fine and onto the 24kg bell to keep this progression going. Nice to be working back into form here.
Notes - Quick day today, very efficient, and a nice session. Worked up just a bit of a sweat and got some solid movements in with what felt like a ridiculously light bell. Will be fun to move up to the 20kg next week, see how it goes, hopefully getting through that fine and onto the 24kg bell to keep this progression going. Nice to be working back into form here.
Thursday, July 30, 2015
7/30/15 Thursday July 30, 2015 (16kg 1H SW, SN ladders)
5:45am - belly breathing, OS resets - 30 minutes
6:15am - 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)
6:15am - 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
3x:
16kg SLDL, 3/3
16kg TGUs, 1/1
2x:
5 1H SW, 1 SN, hand switch
4 1H SW, 2 SN, hand switch
3 1H SW, 3 SN, hand switch
2 1H SW, 4 SN, hand switch
1 1H SW, 5 SN, hand switch
30 SW / 30 SN per arm
Rocking
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:30am- Training session - 16kg 1H SW / SN ladders3x:
16kg SLDL, 3/3
16kg TGUs, 1/1
2x:
5 1H SW, 1 SN, hand switch
4 1H SW, 2 SN, hand switch
3 1H SW, 3 SN, hand switch
2 1H SW, 4 SN, hand switch
1 1H SW, 5 SN, hand switch
30 SW / 30 SN per arm
Rocking
7:00am - Complete
Notes - Awesome. So I am back in the game with snatching. A toe in the water but this was excellent. Really, really focused on form, using the hips, lockout, pausing, etc. Wasn't that pleased with lockout on the L arm but I am working on it, some reps were really good, just takes more focus. R arm was awesome, best lockouts probably ever there, which was cool. A great start back into snatching. Really pleased. Will see how the body reacts and recovers.
Notes - Awesome. So I am back in the game with snatching. A toe in the water but this was excellent. Really, really focused on form, using the hips, lockout, pausing, etc. Wasn't that pleased with lockout on the L arm but I am working on it, some reps were really good, just takes more focus. R arm was awesome, best lockouts probably ever there, which was cool. A great start back into snatching. Really pleased. Will see how the body reacts and recovers.
Wednesday, July 29, 2015
7/29/15 Wednesday July 29, 2015 (walk at Greenlake)
7:15 - 7:45am - walk at Greenlake
Notes - got a coffee this morning and just took a nice walk. Really enjoyed this. A planned recovery day in between 4 days of training this week. I am excited to snatch the KB tomorrow. "Just" a 16kg but this is the first step on the road back, which is awesome. Looking forward to focusing on technique and dialing it in with some reps.
Notes - got a coffee this morning and just took a nice walk. Really enjoyed this. A planned recovery day in between 4 days of training this week. I am excited to snatch the KB tomorrow. "Just" a 16kg but this is the first step on the road back, which is awesome. Looking forward to focusing on technique and dialing it in with some reps.
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