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. Going to try to work on some more mobility tonight in Spokane.
Tuesday, February 2, 2016
Monday, February 1, 2016
2/1/16 Monday February 1, 2016 (Fuelhouse Gym - KB aerobics 20kg)
6:15am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 15 minutes
6:30am - 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)
Fuelhouse gym in Fremont
7:00am - Warmup with Molly's class
7:30am - Training session - KB aerobics 20kg, 25 minutes
2 CL, 3 FSQ, 5 1H SW, switch hands, back and forth
DB 24kg farmer carries, a few sets
6:30am - 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)
Fuelhouse gym in Fremont
7:00am - Warmup with Molly's class
7:30am - Training session - KB aerobics 20kg, 25 minutes
2 CL, 3 FSQ, 5 1H SW, switch hands, back and forth
DB 24kg farmer carries, a few sets
8:00am - Complete
Notes - Had a lot of fun going to my friend Molly's gym Fuelhouse in Fremont. Awesome gym, great atmosphere, good people. A nice change for me from training solo which I do 99% of the time unless I am training with my coach Kevin. I am going to head back from time to time to Molly's place for sure. She is gracious to give me a corner of the gym to do whatever I am doing on my current programs:)
Notes - Had a lot of fun going to my friend Molly's gym Fuelhouse in Fremont. Awesome gym, great atmosphere, good people. A nice change for me from training solo which I do 99% of the time unless I am training with my coach Kevin. I am going to head back from time to time to Molly's place for sure. She is gracious to give me a corner of the gym to do whatever I am doing on my current programs:)
Saturday, January 30, 2016
1/30/16 Saturday January 30, 2016 (24kg SN breathing ladder)
2:45pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 30 minutes
3:15pm - 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
3:30pm- Training session - 24kg SN breath ladder
3x:
24kg half TGU, 1/1
48kg DL, 5
Head to Greenlake
Stretch overhead on pullup rings
24kg 2H SW, 10
24kg SN breath ladder (up from 20kg)
SN 3/3, 3 breath
SN 10/10, 10 breath (tough, very tough, absolutely gassed at the end)
50/50 24kg SN
24kg 2H SW, 20
4:15pm - Complete
45 minute walk around Greenlake
5:00pm Finish
Notes - This was good stuff. I went into this thinking I was going to go up to 9/9 and stop, and not try to do the 10/10 final set given that I had jumped up to the 24kg from the 20kg, this is the end of the cycle etc. but once I was in it I decided fuck it and went for it. That was definitely a challenge, but glad I pushed myself, I stayed safe. I have a deep tissue massage tomorrow, great timing, backoff week next week. Main thing I want to address is a tight R biceps tendon, tricep is involved, which is putting some pressure on my elbow. The bicep and tricep are responding very well to lacrosse ball work and I think a massage will be very good. Pushed it hard during this cycle, made some really nice gains and moving in a positive direction.
3:15pm - 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
3:30pm- Training session - 24kg SN breath ladder
3x:
24kg half TGU, 1/1
48kg DL, 5
Head to Greenlake
Stretch overhead on pullup rings
24kg 2H SW, 10
24kg SN breath ladder (up from 20kg)
SN 1/1, 1 breath
SN 2/2, 2 breath
SN 4/4, 4 breath
SN 5/5, 5 breath
SN 6/6, 6 breath
SN 7/7, 7 breath
SN 8/8, 8 breath
SN 9/9, 9 breath
24kg 2H SW, 20
4:15pm - Complete
45 minute walk around Greenlake
5:00pm Finish
Notes - This was good stuff. I went into this thinking I was going to go up to 9/9 and stop, and not try to do the 10/10 final set given that I had jumped up to the 24kg from the 20kg, this is the end of the cycle etc. but once I was in it I decided fuck it and went for it. That was definitely a challenge, but glad I pushed myself, I stayed safe. I have a deep tissue massage tomorrow, great timing, backoff week next week. Main thing I want to address is a tight R biceps tendon, tricep is involved, which is putting some pressure on my elbow. The bicep and tricep are responding very well to lacrosse ball work and I think a massage will be very good. Pushed it hard during this cycle, made some really nice gains and moving in a positive direction.
Friday, January 29, 2016
1/29/16 Friday January 29, 2016 (Moving Target Complex DB 24kgs)
6:05am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 10 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:30am - Break
4:00pm- Training session - Moving Target Complex DB 24kgs
Primal move warmup
2x:
20kg half TGU, 1/1
32kg GSq, 5
Moving Target Complex
2x of the following (rest after each set), 5-10 minute rest between sets:
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
32 DB CL / PR /. FSQ
24kg 2H SW, 20
5:00pm - Complete
Notes - Great day. Up very early, did some primal move and KB warm-up, and headed to work for early meetings. Planned to get home in the late afternoon and hit the heavy training, which I did. Got in two sets with the double 24kgs bells and will conclude this 3-week cycle tomorrow with snatching, have not decided if I will use the 24 or stay with the 20kg. Today, really strong with the press, it felt very easy which is a great sign. Solid front squats and cleans. All in all,excellent cycle.
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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:30am - Break
4:00pm- Training session - Moving Target Complex DB 24kgs
Primal move warmup
2x:
20kg half TGU, 1/1
32kg GSq, 5
Moving Target Complex
2x of the following (rest after each set), 5-10 minute rest between sets:
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
32 DB CL / PR /. FSQ
24kg 2H SW, 20
5:00pm - Complete
Notes - Great day. Up very early, did some primal move and KB warm-up, and headed to work for early meetings. Planned to get home in the late afternoon and hit the heavy training, which I did. Got in two sets with the double 24kgs bells and will conclude this 3-week cycle tomorrow with snatching, have not decided if I will use the 24 or stay with the 20kg. Today, really strong with the press, it felt very easy which is a great sign. Solid front squats and cleans. All in all,excellent cycle.
Thursday, January 28, 2016
1/28/16 Thursday January 28, 2016 (primal move)
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.
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.
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.
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