Started the day in Spokane
7:10am - belly breathing, Primal Move practice, lacrosse ball release - 20 minutes
Fly back to Seattle
4:15pm - Primal Move, Lacrosse ball release
4:30pm - 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
4:45pm- Training session - superset 16kg TK PR, 28kg 2H SW
2x:
16kg half TGU, 1/1
48kg DL, 5
5x:
16kg TK PR, 5/5
28kg 2H SW, 20
Totals TK PR 25/25, 100 2H swings
5:05pm - Complete
Notes - Reading my notes from last week, some good things here. Not nearly as tight this week - biceps tendon on R side feeling good, elbow good, R knee as well. Perfect timing for the back off week. Hips were tight after this training session, mainly L,which is really tight abductors. Flying and sitting too much. Did some foam roll before bed on the inner thigh on the abductors, it helps a lot. Tough spots to really reach though. Squatting for several minutes consecutively also helps stretch them.
Thursday, February 4, 2016
Tuesday, February 2, 2016
2/2/16 Tuesday February 2, 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. 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. Going to try to work on some more mobility tonight in Spokane.
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.
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