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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
At FUELHouse my friend Molly's gym
7:00am- Training session - 28kg CL&PR
Warm-up with class - crawling, other body weight movements
3x superset:
24kg 2H SW, 15
24kg GSq, 5
Running in place
16kg TGU w 5/5 windmills
16kg TK PR, 5/5
5x:
28kg CL&PR, 5/5 (set bell down between sides)
25 CL&PR L, R
tabata class finisher
2H SW 28kg 20 seconds, 10 seconds rest, 4 minutes
2 min rest
1H SW 16kg 20 seconds, 10 seconds rest, 4 minutes
8:00am - Complete
Notes - Great training session. Love going to Molly's gym, it's a great atmosphere and a lot of fun. Did more work than anticipated, but that's ok, will make sure I get a lot of sleep tonight before training KB aerobics tomorrow. Presses with the 28kg were very strong. I prefer CL & PR to just military press, I really like the clean to set up each press. Good stuff all around.
Friday, February 12, 2016
Thursday, February 11, 2016
2/11/16 Thursday February 11, 2016 (24kg TGUs, 24kg SLDLs)
8:45am - belly breathing, Primal Move practice, lacrosse ball release - 30 minutes
9:15am - 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
9:30am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
9:40am - Complete
Notes - Feeling very good. Excited for heavy pressing with the 28kg tomorrow.
9:15am - 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
9:30am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
9:40am - Complete
Notes - Feeling very good. Excited for heavy pressing with the 28kg tomorrow.
Wednesday, February 10, 2016
2/10/16 Wednesday February 10, 2016 (heavy CL, DB FSQ, 1H SW)
6:45am - belly breathing, Primal Move practice - 20 minutes (in Spokane)
Back to Seattle
3:00pm - 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
3:15pm- Training session - CL 40kg, superset DB FSQ 24kgs, 1H SW 20kg
2x:
20kg TGU w 5/5 windmills
32kg GSQ x 5
Loaded CL 40kg, 1/1, x 3
3x superset:
DB FSQ 24kgs, 5
1H SW 20kg, 10/10
15 DB FSQ
60 1H total
2H SW 24kg, 15
3:45am - Complete
Notes - Great training day, particularly coming off of a trip to Spokane yesterday and back today. Cleaning a 40kg bell is something else, Feels awesome. Heavier bells demand attention to detail and it is really good for me. After cleaning a 40kg bell, the 24kgs just felt so light. It's a great feeling. And then you can really dial in the technique with the 24kgs, make the movements very crisp. Awesome stuff. Time to get some mobility work in, lots of work on the hips, and some sleep.
Back to Seattle
3:00pm - 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
3:15pm- Training session - CL 40kg, superset DB FSQ 24kgs, 1H SW 20kg
2x:
20kg TGU w 5/5 windmills
32kg GSQ x 5
Loaded CL 40kg, 1/1, x 3
3x superset:
DB FSQ 24kgs, 5
1H SW 20kg, 10/10
15 DB FSQ
60 1H total
2H SW 24kg, 15
3:45am - Complete
Notes - Great training day, particularly coming off of a trip to Spokane yesterday and back today. Cleaning a 40kg bell is something else, Feels awesome. Heavier bells demand attention to detail and it is really good for me. After cleaning a 40kg bell, the 24kgs just felt so light. It's a great feeling. And then you can really dial in the technique with the 24kgs, make the movements very crisp. Awesome stuff. Time to get some mobility work in, lots of work on the hips, and some sleep.
Tuesday, February 9, 2016
2/9/16 Tuesday February 9, 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 stuff, feeling solid, good recovery from yesterday's work with heavy bells. Traveled to Spokane today, going to try and do some mobility work tonight.
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 stuff, feeling solid, good recovery from yesterday's work with heavy bells. Traveled to Spokane today, going to try and do some mobility work tonight.
Monday, February 8, 2016
2/8/16 Monday February 8, 2016 (heavy TGUs to elbow, heavy 2H SW)
8:00am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 45 minutes
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:00am- Training session - heavy TGUs to below, heavy 2H SW
28kg TGU to elbow, 5 L, 5 R (set bell down and rest after every rep - all singles)
32kg TGU to elbow, 3 L, 3 R
36kg TGU to elbow, 2 L, 2 R
2x:
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10
60 heavy swings total
9:45am - Complete
Notes - Some heavy bells for sure. This will be an interesting cycle. Pretty strong on all the TGUs, really focused on a strong grip, keeping my eye on the bell at all times. Pulling hard with the off harm on the ground. The 2H SW felt great, all bell sizes. Focused on a strong hinge and engaging the lats to take pressure off the arms (not swinging with the arms - using the hips, glutes and lats).
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:00am- Training session - heavy TGUs to below, heavy 2H SW
28kg TGU to elbow, 5 L, 5 R (set bell down and rest after every rep - all singles)
32kg TGU to elbow, 3 L, 3 R
36kg TGU to elbow, 2 L, 2 R
2x:
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10
60 heavy swings total
9:45am - Complete
Notes - Some heavy bells for sure. This will be an interesting cycle. Pretty strong on all the TGUs, really focused on a strong grip, keeping my eye on the bell at all times. Pulling hard with the off harm on the ground. The 2H SW felt great, all bell sizes. Focused on a strong hinge and engaging the lats to take pressure off the arms (not swinging with the arms - using the hips, glutes and lats).
Saturday, February 6, 2016
2/6/16 Saturday February 6, 2016 (superset DB 20kg FSQ, DB SW)
7:00pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 30 minutes
7:25pm - 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
7:40pm- Training session - superset DB 20kg FSQ / SW
16kg TGU to knee, 3 L, 3 R (pausing in lockout)
24kg GSq, 5
20kg 2H SW, 10
Superset 5x:
DB 20kg FSQ, 5
DB 20kg SW, 5
25/25 DB 20kg FSQ/SW
20kg 2H SW, 20
8:05pm - Complete
Notes - Did this at home late in the evening after a long day running around with my kids. Got them some dinner and banged this out while they relaxed watching a movie. Continuing to watch the R bicep tendon, elbow, definitely was tight today and not particularly surprised after doing some heavy half get-ups and cleaning a 40kg yesterday in training with Kevin, all things I basically have not done in ages. The pattern is clearly recurring here and I just need to keep working at it. Did some belly breathing in the warm-up and will work that in as well as rib pulls with a lot of frequency. Actual training itself was good, particularly the FSQs felt great, really strong. I could feel both my toes and heels really pressing into the ground on the descent and ascent, movement felt very strong.
7:25pm - 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
7:40pm- Training session - superset DB 20kg FSQ / SW
16kg TGU to knee, 3 L, 3 R (pausing in lockout)
24kg GSq, 5
20kg 2H SW, 10
Superset 5x:
DB 20kg FSQ, 5
DB 20kg SW, 5
20kg 2H SW, 20
8:05pm - Complete
Notes - Did this at home late in the evening after a long day running around with my kids. Got them some dinner and banged this out while they relaxed watching a movie. Continuing to watch the R bicep tendon, elbow, definitely was tight today and not particularly surprised after doing some heavy half get-ups and cleaning a 40kg yesterday in training with Kevin, all things I basically have not done in ages. The pattern is clearly recurring here and I just need to keep working at it. Did some belly breathing in the warm-up and will work that in as well as rib pulls with a lot of frequency. Actual training itself was good, particularly the FSQs felt great, really strong. I could feel both my toes and heels really pressing into the ground on the descent and ascent, movement felt very strong.
Friday, February 5, 2016
2/5/16 Friday February 5, 2016 (training with Kevin, 40kg CL - PR)
6:15am - Training with Kevin
Some foam roll, and then we spent 20-25 minutes doing various FMS tests, particularly focused on thoracic mobility and the outcome of those tests (hamstring flexibility, shoulder flexibility). I was scoring on the verge of a 1/2 on each (you want to at least be at a solid 2), not a surprise after rolling out of bed and being completely not warmed up at all. Belly breathing on the floor coupled with Rib Pulls made a huge difference particularly on the shoulder testing, which was cool to see. I will be incorporating these drills into my warm-ups on training days and on active recovery days. It's critical that I really maintain the most mobility possible in the thoracic spine given the intensive overhead lifting needed to train for the SFG II weekend in August.
In terms of bell work we did a number of TGUs, starting with 20kg into the windmill and overhead position. Then did a series of heavier TGUs to the elbow, going 24, 28, 32 and doing some 36kg TGUs to the elbow. During the next cycle we are going to work this heavier TGU work into the rotation. Then did a number of 2H heavy swings, 32, 36, 40kg, and finished with a few loaded cleans, 36 and 40kg. I had never cleaned a 40kg, so that is a PR:) That shit was heavy. Kevin thought I probably could press the 40kg but that was not the plan today and that's fine. This next cycle we are going to work a lot of pressing with the 28kg, really trying to build up so that I can start using a 32kg as a training weight for pressing. That would be a really tremendous accomplish to look at the 32kg and see that as a training weight, for what used to be the 24kg for me. Just have to not get greedy, be smart, get good recovery time, and make sure I am listening to my body. Good times ahead I feel.
7:30am - Finish
Some foam roll, and then we spent 20-25 minutes doing various FMS tests, particularly focused on thoracic mobility and the outcome of those tests (hamstring flexibility, shoulder flexibility). I was scoring on the verge of a 1/2 on each (you want to at least be at a solid 2), not a surprise after rolling out of bed and being completely not warmed up at all. Belly breathing on the floor coupled with Rib Pulls made a huge difference particularly on the shoulder testing, which was cool to see. I will be incorporating these drills into my warm-ups on training days and on active recovery days. It's critical that I really maintain the most mobility possible in the thoracic spine given the intensive overhead lifting needed to train for the SFG II weekend in August.
In terms of bell work we did a number of TGUs, starting with 20kg into the windmill and overhead position. Then did a series of heavier TGUs to the elbow, going 24, 28, 32 and doing some 36kg TGUs to the elbow. During the next cycle we are going to work this heavier TGU work into the rotation. Then did a number of 2H heavy swings, 32, 36, 40kg, and finished with a few loaded cleans, 36 and 40kg. I had never cleaned a 40kg, so that is a PR:) That shit was heavy. Kevin thought I probably could press the 40kg but that was not the plan today and that's fine. This next cycle we are going to work a lot of pressing with the 28kg, really trying to build up so that I can start using a 32kg as a training weight for pressing. That would be a really tremendous accomplish to look at the 32kg and see that as a training weight, for what used to be the 24kg for me. Just have to not get greedy, be smart, get good recovery time, and make sure I am listening to my body. Good times ahead I feel.
7:30am - Finish
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