6:55am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 20 minutes
7:15am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am- Training session - Moving Target Complex DB 24kgs
2x:
20kg half TGU, 1/1
32kg GSq, 5
Moving Target Complex
1x of the following (rest after each set):
DB 24kg DB CL 1, PR 2, FSQ 1
DB 24kg DB CL 1, PR 3, FSQ 1
DB 24kg DB CL 1, PR 5, FSQ 1
DB 24kg DB CL 1, PR 1, FSQ 2
DB 24kg DB CL 1, PR 1, FSQ 3
DB 24kg DB CL 1, PR 1, FSQ 5
DB 24kg DB CL 2, PR 1, FSQ 1
DB 24kg DB CL 3, PR 1, FSQ 1
DB 24kg DB CL 5, PR 1, FSQ 1
16 DB CL / PR /. FSQ
24kg 2H SW, 15
7:55am - Complete
Notes - Pressed for time this morning but moved quickly. The actual work itself was even easier than last week with the DB 24kgs, again a good sign that things are progressing. Focused today on squeezing the bells hard to lockout on presses, makes the press feel even stronger, and not losing tension in the glutes. Easy snatching with the 20kg tomorrow. Good week.
Friday, January 22, 2016
Thursday, January 21, 2016
1/21/16 Thursday January 21, 2016 (16kg TGUs, 16kg SLDLs)
7:15am - belly breathing, Primal Move practice, lacrosse ball release - 15 minutes
Break
8:45am - Kettlebell warm up
Notes - Good stuff today, looking forward to double bell work with 24s tomorrow.
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)
Arm bar 16kg, 1+1, x 2
2x:
16kg TGUs, 1/1
16kg SLDL, 5/5
9:10am - Complete
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
9;00am - Training session - 16kg TGUs, 16kg SLDLsquadruped shoulder rotations against the wall
2x:
16kg TGUs, 1/1
16kg SLDL, 5/5
9:10am - Complete
Notes - Good stuff today, looking forward to double bell work with 24s tomorrow.
Wednesday, January 20, 2016
1/20/16 Wednesday January 20, 2016 (2H 1H SW 28kg, 24 mins)
Started the day in Spokane
7:30am - belly breathing, Primal Move practice, lacrosse ball release - 20 minutes
Fly back to Seattle
3:50pm - Lacrosse ball release
4:05pm - 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 - belly breathing, Primal Move practice, lacrosse ball release - 20 minutes
Fly back to Seattle
3:50pm - Lacrosse ball release
4:05pm - 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)
Arm bar 16kg, 1+1, x 2
3x:
24kg half TGU, 1/1
48kg DL, 5
24 minutes, on the minute, switching 1H arm each minute
2H SW 28kg, 5 into 1H SW, 3
120 2H SW, 36/36 1H SW L/R
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
4:20pm- Training session - 2H 1H 28kg SW, 24 mins3x:
24kg half TGU, 1/1
48kg DL, 5
24 minutes, on the minute, switching 1H arm each minute
2H SW 28kg, 5 into 1H SW, 3
120 2H SW, 36/36 1H SW L/R
5:00pm - Complete
Notes - Good stuff here. Very strong work this afternoon after coming back from working in Spokane. At set 12 (of 24), I had totally broken a sweat and realized hey this is no joke with a 28kg. It's definitely good for me to get this conditioning work in, but also strength work too since it is the 1H SW and it calls for me to be really dialed in with form. This was a step up from last week with the 24kg and I felt like my technique was actually better with the heavier bell this week, so very good sign.
Notes - Good stuff here. Very strong work this afternoon after coming back from working in Spokane. At set 12 (of 24), I had totally broken a sweat and realized hey this is no joke with a 28kg. It's definitely good for me to get this conditioning work in, but also strength work too since it is the 1H SW and it calls for me to be really dialed in with form. This was a step up from last week with the 24kg and I felt like my technique was actually better with the heavier bell this week, so very good sign.
Tuesday, January 19, 2016
1/19/16 Tuesday January 19, 2016 (24kg TGUs, 24kg SLDLs)
6:45am - belly breathing, Primal Move practice, lacrosse ball release - 30 minutes
7:15am - Kettlebell warm up
Notes - Solid. A bit of tightness in the hips, glutes, R pec and bicep tendon from heavy pressing, and I had to fly to Spokane today. Need a really good stretch out tonight in my hotel and hopefully a walk in the morning. All in all, not bad.
7:15am - 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)
Arm bar 16kg, 1+1, x 2
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
7:40am - Complete
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
7:30am- Training session - 24kg TGUs, 24kg SLDLsquadruped shoulder rotations against the wall
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
7:40am - Complete
Notes - Solid. A bit of tightness in the hips, glutes, R pec and bicep tendon from heavy pressing, and I had to fly to Spokane today. Need a really good stretch out tonight in my hotel and hopefully a walk in the morning. All in all, not bad.
Monday, January 18, 2016
1/18/16 Monday January 18, 2016 (PR 28kg, 2H SW 20kg)
9:10am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 45 minutes
9:55am - 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)
9:55am - 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)
Arm bar 16kg, 1+1, x 2
2x:
20kg half TGU, 1/1
20kg TK PR, 5/5
32kg GSq, 5
28kg PR, 2/2, x 10
20 total presses per arm (up from 1/1 x 12 last week)
5 minutes AMRAP:
20kg 2H SW
40/30/30/40 - 140 reps
(up from 30/30/30/38 - 128 reps last week)
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
10:10am - Training session - PR 28kg, 2H SW 20kg2x:
20kg half TGU, 1/1
20kg TK PR, 5/5
32kg GSq, 5
28kg PR, 2/2, x 10
20 total presses per arm (up from 1/1 x 12 last week)
5 minutes AMRAP:
20kg 2H SW
40/30/30/40 - 140 reps
(up from 30/30/30/38 - 128 reps last week)
10:45am - Complete
Notes - Solid day today. Slept in to get some additional rest as I had a long weekend on Saturday night and Sunday and was feeling like I needed it. Very good presses. Things got a little bit tougher on the 8th out of 10 sets for the 2nd reps, actually only on the R arm, L was very good. R trap and pec have been a bit tight, needed a lot of lacrosse ball work in the warm-ups, so this is more a mobility issue than anything. But the presses were still very good and definitely no where near failure, and no comprising strict form. It also was nice to see a little improvement in the 20kg 5 minute swing test. Those probably are not great numbers for most people, but I will keep working on it.
Notes - Solid day today. Slept in to get some additional rest as I had a long weekend on Saturday night and Sunday and was feeling like I needed it. Very good presses. Things got a little bit tougher on the 8th out of 10 sets for the 2nd reps, actually only on the R arm, L was very good. R trap and pec have been a bit tight, needed a lot of lacrosse ball work in the warm-ups, so this is more a mobility issue than anything. But the presses were still very good and definitely no where near failure, and no comprising strict form. It also was nice to see a little improvement in the 20kg 5 minute swing test. Those probably are not great numbers for most people, but I will keep working on it.
Saturday, January 16, 2016
1/16/16 Saturday January 16, 2016 (20kg SN breathing ladder)
8:25am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 30 minutes
8:55am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:10am- Training session - 20kg SN breath ladder
3x:
24kg half TGU, 1/1
48kg DL, 5
20kg SN breath ladder
20kg SN 1/1, 1 breath
20kg SN 2/2, 2 breath
20kg SN 3/3, 3 breath
50/50 20kg SN
20kg 2H SW, 20
9:35am - Complete
Notes - Very nice. Work up early, got this done before making breakfast for the kids and taking them to their karate class. Nice and efficient training session. Snatching felt great. Just the right amount of volume spread out over 4 training days per week this cycle. Good stuff.
8:55am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:10am- Training session - 20kg SN breath ladder
3x:
24kg half TGU, 1/1
48kg DL, 5
20kg SN breath ladder
20kg SN 1/1, 1 breath
20kg SN 2/2, 2 breath
20kg SN 3/3, 3 breath
20kg SN 4/4, 4 breath
20kg SN 5/5, 5 breath
20kg SN 6/6, 6 breath
20kg SN 7/7, 7 breath
20kg SN 8/8, 8 breath
20kg SN 9/9, 9 breath
20kg SN 10/10, 10 breath
50/50 20kg SN
20kg 2H SW, 20
9:35am - Complete
Notes - Very nice. Work up early, got this done before making breakfast for the kids and taking them to their karate class. Nice and efficient training session. Snatching felt great. Just the right amount of volume spread out over 4 training days per week this cycle. Good stuff.
Friday, January 15, 2016
1/15/16 Friday January 15, 2016 (Moving Target Complex DB 24kgs)
7:40am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 45 minutes (extra soft tissue work)
8:25am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:40am- Training session - Moving Target Complex DB 24kgs
2x:
20kg half TGU, 1/1
32kg GSq, 5
Moving Target Complex
1x of the following (rest after each set):
DB 24kg DB CL 1, PR 2, FSQ 1
DB 24kg DB CL 1, PR 3, FSQ 1
DB 24kg DB CL 1, PR 5, FSQ 1
DB 24kg DB CL 1, PR 1, FSQ 2
DB 24kg DB CL 1, PR 1, FSQ 3
DB 24kg DB CL 1, PR 1, FSQ 5
DB 24kg DB CL 2, PR 1, FSQ 1
DB 24kg DB CL 3, PR 1, FSQ 1
DB 24kg DB CL 5, PR 1, FSQ 1
16 DB CL / PR /. FSQ
24kg 2H SW, 20
9:05am - Complete
Notes - Great session. Not hard at all, yet this is moving a decent amount of weight. This has been a very good week. 20kg snatching tomorrow, I am really liking this cycle.
8:25am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:40am- Training session - Moving Target Complex DB 24kgs
2x:
20kg half TGU, 1/1
32kg GSq, 5
Moving Target Complex
1x of the following (rest after each set):
DB 24kg DB CL 1, PR 2, FSQ 1
DB 24kg DB CL 1, PR 3, FSQ 1
DB 24kg DB CL 1, PR 5, FSQ 1
DB 24kg DB CL 1, PR 1, FSQ 2
DB 24kg DB CL 1, PR 1, FSQ 3
DB 24kg DB CL 1, PR 1, FSQ 5
DB 24kg DB CL 2, PR 1, FSQ 1
DB 24kg DB CL 3, PR 1, FSQ 1
DB 24kg DB CL 5, PR 1, FSQ 1
16 DB CL / PR /. FSQ
24kg 2H SW, 20
9:05am - Complete
Notes - Great session. Not hard at all, yet this is moving a decent amount of weight. This has been a very good week. 20kg snatching tomorrow, I am really liking this cycle.
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