6:30am - belly breathing, Primal Move practice - 15 minutes
6:45am - 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
7:00am- Training session - 28kg CL&PR
16kg TGU w 5/5 windmills
16kg TK PR, 5/5
28kg 2H SW, 10
6x:
28kg CL&PR, 3/3 (set bell down between sides)
18 CL&PR L, 18 R
28kg 2H SW, 20
7:30am - Complete
Notes - Excellent training session. Time was really condensed, very efficient. I was looking at my training log from last week and I wrote down that I did 5/5 for 5 sets of 28kg CL&PR. I was supposed to do 3/3 for 5 sets. I am struggling to remember what I did but it must have been 3/3 for sets. This was not hard today but I would be surprised I guess if I had actually done 5/5 for 5 sets last week, because this wasn't easy either for 6 sets. Regardless, clearly moving forward positively and I am pleased. Kettlebell aerobics tomorrow, mixing 20 and 24kg.
Thursday, February 18, 2016
Wednesday, February 17, 2016
2/17/16 Wednesday February 17, 2016 (PM, KB warm up, walk at Greenlake)
7:10am - belly breathing, Primal Move practice - 20 minutes
7:30am - 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
7:45am- Drive to Greenlake and take a walk
8:45am - Complete
Notes - Good day, decent sleep despite a little bit of a cough and not feeling 100% (my daughter is a little under the weather). Used this for a plan recovery day. Really enjoyed the brisk walk in the cool morning air at the lake. Good for the soul.
7:30am - 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
7:45am- Drive to Greenlake and take a walk
8:45am - Complete
Notes - Good day, decent sleep despite a little bit of a cough and not feeling 100% (my daughter is a little under the weather). Used this for a plan recovery day. Really enjoyed the brisk walk in the cool morning air at the lake. Good for the soul.
Tuesday, February 16, 2016
2/16/16 Tuesday February 16, 2016 (heavy CL, DB FSQ, 1H SW)
7:10am - belly breathing, Primal Move practice - 20 minutes
7:30am - 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
8:15am- 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
4x superset (up from 3x last week):
DB FSQ 24kgs, 5
1H SW 20kg, 10/10
20 DB FSQ
80 1H total
2H SW 24kg, 15
8:45am - Complete
Notes - Very good training session particularly noting on the backs of training yesterday, since this is a compressed week. Sleep was ok, my son woke me up in the middle of the night as he has been doing so that threw things off a little bit. Overall this is very encouraging. That first heavy clean with the 40kg really gets your attention. Didn't get a great clean with the L on my first attempt, and you just can't have that. Really tried to focus on getting tight everywhere and getting a good swing and using the hips. I had several good cleans to finish out that practice. Squats were very strong. Double 24s not feeling heavy at all. Very confident that if the programming called for it I could be doing sets of double 32s. Now I need a very good 48 hours of recovery to get ready for heavy pressing with the 28kg on Thursday morning.
7:30am - 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
8:15am- 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
4x superset (up from 3x last week):
DB FSQ 24kgs, 5
1H SW 20kg, 10/10
20 DB FSQ
80 1H total
2H SW 24kg, 15
8:45am - Complete
Notes - Very good training session particularly noting on the backs of training yesterday, since this is a compressed week. Sleep was ok, my son woke me up in the middle of the night as he has been doing so that threw things off a little bit. Overall this is very encouraging. That first heavy clean with the 40kg really gets your attention. Didn't get a great clean with the L on my first attempt, and you just can't have that. Really tried to focus on getting tight everywhere and getting a good swing and using the hips. I had several good cleans to finish out that practice. Squats were very strong. Double 24s not feeling heavy at all. Very confident that if the programming called for it I could be doing sets of double 32s. Now I need a very good 48 hours of recovery to get ready for heavy pressing with the 28kg on Thursday morning.
Monday, February 15, 2016
2/15/16 Monday February 15, 2016 (heavy TGUs to elbow, heavy 2H SW)
6:45am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 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
7:30am- 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
3x (up from 2x last week):
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10
90 heavy swings total
8:00am - Complete
Notes - Excellent training session. Felt rested, strong, these TGUs are great for my shoulders. Swings felt powerful, perfect amount of work today, just enough and not too much. Good start to the 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 - 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
3x (up from 2x last week):
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10
90 heavy swings total
8:00am - Complete
Notes - Excellent training session. Felt rested, strong, these TGUs are great for my shoulders. Swings felt powerful, perfect amount of work today, just enough and not too much. Good start to the week.
Sunday, February 14, 2016
2/13/16 Saturday February 13, 2016 (20kg KB aerobics)
12:30pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 30 minutes
1:00pm - 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)
1:00pm - 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
2x:
20kg half TGU, 1/1
48kg DL, 5
Break
2:15 - Resume
KB aerobics 20kg 20 minutes
20kg 1H SW 3, SN 3, PR 3, FSQ 3, set down, switch hands - 1 set
Did 9 total sets in 20 mins
27 1H SW / SN / PR / FSQ each arm
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
1:15pm- Training session - KB aerobics 20kg 20 mins2x:
20kg half TGU, 1/1
48kg DL, 5
Break
2:15 - Resume
KB aerobics 20kg 20 minutes
20kg 1H SW 3, SN 3, PR 3, FSQ 3, set down, switch hands - 1 set
Did 9 total sets in 20 mins
27 1H SW / SN / PR / FSQ each arm
20kg 2H SW, 15
2:45pm - Complete
45 minute walk at Greenlake
Notes - Very good training session. Felt strong, recovery has been good the last couple of days. In particular some lacrosse ball work and mobility work for my biceps, elbows, etc. particularly R side I believe has been helping. Writing this on Sunday, feeling good today, and I have a deep tissue massage scheduled as well for this evening. I felt like I needed that as this week will be a compressed training schedule, getting in 4 training sessions M/Tu/Th/Fri as I have a trip to SF planned with friends for the weekend. I need to be very focused this week on getting decent sleep so I can accomplish what I need to under the compressed schedule.
45 minute walk at Greenlake
Notes - Very good training session. Felt strong, recovery has been good the last couple of days. In particular some lacrosse ball work and mobility work for my biceps, elbows, etc. particularly R side I believe has been helping. Writing this on Sunday, feeling good today, and I have a deep tissue massage scheduled as well for this evening. I felt like I needed that as this week will be a compressed training schedule, getting in 4 training sessions M/Tu/Th/Fri as I have a trip to SF planned with friends for the weekend. I need to be very focused this week on getting decent sleep so I can accomplish what I need to under the compressed schedule.
Friday, February 12, 2016
2/12/16 Friday February 12, 2016 (28kg CL&PR)
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.
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.
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.
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