8:45am - belly breathing, Primal Move practice, lacrosse ball release - 20 minutes
Notes - Worn down, knew I needed a break today. Body feeling ok given the training late last night, got ok sleep. Need another good recovery day and night before double bell 24kgs tomorrow.
Thursday, January 28, 2016
1/27/16 Wednesday January 27, 2016 (2H 1H SW 32kg, 24 mins)
Started the day in Spokane
7:30am - belly breathing, Primal Move practice, lacrosse ball release - 20 minutes
Fly back to Seattle
8:55pm - Lacrosse ball release
9:10pm - 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
9:25pm- Training session - 2H 1H 32kg SW, 24 mins
3x:
24kg half TGU, 1/1
48kg DL, 5
24 minutes, on the minute, switching 1H arm each minute
2H SW 32kg, 5 into 1H SW, 2
120 2H SW, 24/24 1H SW L/R
10:00pm - Complete
Notes - Came back from working in Spokane the last couple of days. A late evening workout, very unusual for me but you just have to get the work in sometimes. Overall, given the circumstances, solid day, good work, I got this done. My R bicep tendon is definitely tight. Did a lot of mobility work and targeted lacrosse ball release on the pec, tricep etc. to try and get it to release. I am not totally sure of the origin, though I think it is an accumulation of overhead lifts, 1H SW. My R knee also continues to be tight, tender on the inner part of the knee. I think this is from a very tight abductor (both legs most likely). Need better sleep, better recovery, and next week is a backoff week. This has been a good period for sure but I need to stay sharp and work through some of these things. I have a deep tissue massage scheduled for Sunday. Need to get some other restorative soft tissue work in the next week as well. In any event, tossing around the 32kg for a decent number of reps at the end of a long day is nothing to be ashamed about. I got the work in.
7:30am - belly breathing, Primal Move practice, lacrosse ball release - 20 minutes
Fly back to Seattle
8:55pm - Lacrosse ball release
9:10pm - 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
9:25pm- Training session - 2H 1H 32kg SW, 24 mins
3x:
24kg half TGU, 1/1
48kg DL, 5
24 minutes, on the minute, switching 1H arm each minute
2H SW 32kg, 5 into 1H SW, 2
120 2H SW, 24/24 1H SW L/R
10:00pm - Complete
Notes - Came back from working in Spokane the last couple of days. A late evening workout, very unusual for me but you just have to get the work in sometimes. Overall, given the circumstances, solid day, good work, I got this done. My R bicep tendon is definitely tight. Did a lot of mobility work and targeted lacrosse ball release on the pec, tricep etc. to try and get it to release. I am not totally sure of the origin, though I think it is an accumulation of overhead lifts, 1H SW. My R knee also continues to be tight, tender on the inner part of the knee. I think this is from a very tight abductor (both legs most likely). Need better sleep, better recovery, and next week is a backoff week. This has been a good period for sure but I need to stay sharp and work through some of these things. I have a deep tissue massage scheduled for Sunday. Need to get some other restorative soft tissue work in the next week as well. In any event, tossing around the 32kg for a decent number of reps at the end of a long day is nothing to be ashamed about. I got the work in.
Tuesday, January 26, 2016
1/26/16 Tuesday January 26, 2016 (24kg TGUs, 24kg SLDLs)
6:45am - belly breathing, Primal Move practice, lacrosse ball release - 30 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
quadruped shoulder rotations against the wall
7:30am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
7:40am - Complete
Notes - Good day. Feeling pretty good after a heavy pressing day. Going to try to work on some more mobility tonight in Spokane.
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
quadruped shoulder rotations against the wall
7:30am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
7:40am - Complete
Notes - Good day. Feeling pretty good after a heavy pressing day. Going to try to work on some more mobility tonight in Spokane.
Monday, January 25, 2016
1/25/16 Monday January 25, 2016 (PR 28kg, 2H SW 20kg)
7:20am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 45 minutes (extra soft tissue work)
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)
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)
Arm bar 16kg, 1+1, x 2
2x:
20kg half TGU, 1/1
20kg TK PR, 5/5
32kg GSq, 5
28kg PR, 3/3, x 8
24 total presses per arm (up from 2/2 x 10 last week)
5 minutes AMRAP:
20kg 2H SW
50/50/50/12 - 162 reps
(up from 40/30/30/40 - 140 reps last week)
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:20am - Training session - PR 28kg, 2H SW 20kg2x:
20kg half TGU, 1/1
20kg TK PR, 5/5
32kg GSq, 5
28kg PR, 3/3, x 8
24 total presses per arm (up from 2/2 x 10 last week)
5 minutes AMRAP:
20kg 2H SW
50/50/50/12 - 162 reps
(up from 40/30/30/40 - 140 reps last week)
9:00am - Complete
Notes - Solid efforts and results for the final week of this cycle. Hit all the presses without missing any reps, stayed through with good form all the way through the final reps. Last set, final rep was tough, but I was not at failure and I had more in the tank. Good sign. Followed that up with a pretty decent improvement in the 5 minute 2H swing test with the 20kg. so that's also nice to see.
Notes - Solid efforts and results for the final week of this cycle. Hit all the presses without missing any reps, stayed through with good form all the way through the final reps. Last set, final rep was tough, but I was not at failure and I had more in the tank. Good sign. Followed that up with a pretty decent improvement in the 5 minute 2H swing test with the 20kg. so that's also nice to see.
Saturday, January 23, 2016
1/23/16 Saturday January 23, 2016 (20kg SN breathing ladder)
8:35am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 45 minutes (going slow, extra time)
9:20am - 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
9:35am- Training session - 20kg SN breath ladder
3x:
24kg half TGU, 1/1
48kg DL, 5
20kg SN breath ladder (reversed order from last week, starting with highest rep count first)
20kg SN 10/10, 10 breath
50/50 20kg SN
20kg 2H SW, 20
10:00am - Complete
Notes - Interesting day. Didn't feel fully recovered after waking up. Right knee has been very tight, I have had this pattern before and it has nothing to do with the knee but much more to do with the ankle, calf, quad, and hamstrings. That right side has tightened up. I noticed this a little bit a couple of weeks ago when I did some double bell swings, I think from the wide stance. I also think getting back into 1H swings, this is related and I just have to work through it. It responds well to mobility work and to form rolling, and lacrosse ball work, trying to dig into tight spots in the quad, side of the knees, IT band, calf etc. Also my R bicep tendon has been pretty tight as well. Again, I think this is from heavier 1H SW, and just overall workload. It responds very well to soft tissue work and mobility and I gave it plenty of both this morning. I felt good after warming up and actually the snatching felt great, no issues whatsoever, and felt good today. Writing this at night and my R knee definitely needs further work this evening which I will do.
9:20am - 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
9:35am- Training session - 20kg SN breath ladder
3x:
24kg half TGU, 1/1
48kg DL, 5
20kg SN breath ladder (reversed order from last week, starting with highest rep count first)
20kg SN 10/10, 10 breath
20kg SN 9/9, 9 breath
20kg SN 8/8, 8 breath
20kg SN 7/7, 7 breath
20kg SN 6/6, 6 breath
20kg SN 5/5, 5 breath
20kg SN 4/4, 4 breath
20kg SN 3/3, 3 breath
20kg SN 2/2, 2 breath
20kg SN 1/1, 1 breath
50/50 20kg SN
20kg 2H SW, 20
10:00am - Complete
Notes - Interesting day. Didn't feel fully recovered after waking up. Right knee has been very tight, I have had this pattern before and it has nothing to do with the knee but much more to do with the ankle, calf, quad, and hamstrings. That right side has tightened up. I noticed this a little bit a couple of weeks ago when I did some double bell swings, I think from the wide stance. I also think getting back into 1H swings, this is related and I just have to work through it. It responds well to mobility work and to form rolling, and lacrosse ball work, trying to dig into tight spots in the quad, side of the knees, IT band, calf etc. Also my R bicep tendon has been pretty tight as well. Again, I think this is from heavier 1H SW, and just overall workload. It responds very well to soft tissue work and mobility and I gave it plenty of both this morning. I felt good after warming up and actually the snatching felt great, no issues whatsoever, and felt good today. Writing this at night and my R knee definitely needs further work this evening which I will do.
Friday, January 22, 2016
1/22/16 Friday January 22, 2016 (Moving Target Complex DB 24kgs)
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.
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.
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.
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