9:15am - belly breathing, Primal Move practice, lacrosse ball release - 30 minutes
9:45am - 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
quadruped shoulder rotations against the wall
10:00am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
10:15am - Complete
Notes - Feeling very good. Shoulders very solid, that 24kg is starting to feel small / light in my hand which is a great sign. The heavier TGUs and other work are helping a lot.
Tuesday, February 23, 2016
Monday, February 22, 2016
2/22/16 Monday February 22, 2016 (heavy TGUs to elbow, heavy 2H SW)
9:15am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 60 minutes (a significant amount of lacrosse ball and foam rolling, extremely tight from traveling all weekend)
10:15am - 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
10:30am- 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
4x (up from 3x last week):
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10
120 heavy swings total
11:10am - Complete
Notes - Tons and tons and tons of lacrosse ball and foam rolling this morning. Tightest I have been in many, many weeks. All from traveling to and from San Francisco, different bed, not great sleep, didn't do any mobility or stretching down there, just some walking. Once I got training I felt very good. These were the best TGUs yet, I am very pleased. I have realized that really focusing on training my eyes right on the bell really improves the roll to elbow. This is a focus point Kevin told me about and for some reason in the past I just don't think I have always trained my eyes to be right on the bell at all times. Swings were solid. Good start to the week all things considered.
10:15am - 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
10:30am- 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
4x (up from 3x last week):
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10
120 heavy swings total
11:10am - Complete
Notes - Tons and tons and tons of lacrosse ball and foam rolling this morning. Tightest I have been in many, many weeks. All from traveling to and from San Francisco, different bed, not great sleep, didn't do any mobility or stretching down there, just some walking. Once I got training I felt very good. These were the best TGUs yet, I am very pleased. I have realized that really focusing on training my eyes right on the bell really improves the roll to elbow. This is a focus point Kevin told me about and for some reason in the past I just don't think I have always trained my eyes to be right on the bell at all times. Swings were solid. Good start to the week all things considered.
2/19/16 Friday February 19, 2016 (20 / 24kg KB aerobics)
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)
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
25 minute warm up with Molly's class
2x:
20kg full TGU, 1/1
48kg DL, 5
KB aerobics 20 / 24 kg 20 minutes
20kg 1H SW 3, SN 3, PR 3, FSQ 3, set down, switch hands - 1 set
then 24kg bell, same thing
Did 4 sets with the 20kg and 3 sets with the 24kg in 20 mins (it was a real challenge, long week, I was seriously gassed)
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
At FUELHouse gym
7:00am- Training session - KB aerobics 20 / 24kg 20 minsAt FUELHouse gym
25 minute warm up with Molly's class
2x:
20kg full TGU, 1/1
48kg DL, 5
KB aerobics 20 / 24 kg 20 minutes
20kg 1H SW 3, SN 3, PR 3, FSQ 3, set down, switch hands - 1 set
then 24kg bell, same thing
Did 4 sets with the 20kg and 3 sets with the 24kg in 20 mins (it was a real challenge, long week, I was seriously gassed)
24kg 2H SW, 10, x 3
8:00am - Complete
Notes - Writing this on Monday after spending the weekend in San Francisco with friends, which was simply outstanding. Training on Friday was tough and to some degree it was about suriving the 20 minutes. Presses with the 24kg felt heavy frankly. I had been battling a cold, had already done 3 solid training sessions in 4 days during the week including pressing the 28kg the day before for reps and sets. I did not have a lot in the tank. The difference between the 20kg and the 24kg bell was striking. With that said, I did notice that the snatches with the 24kg felt really good. Overhead position generally very good these days.
Notes - Writing this on Monday after spending the weekend in San Francisco with friends, which was simply outstanding. Training on Friday was tough and to some degree it was about suriving the 20 minutes. Presses with the 24kg felt heavy frankly. I had been battling a cold, had already done 3 solid training sessions in 4 days during the week including pressing the 28kg the day before for reps and sets. I did not have a lot in the tank. The difference between the 20kg and the 24kg bell was striking. With that said, I did notice that the snatches with the 24kg felt really good. Overhead position generally very good these days.
Thursday, February 18, 2016
2/18/16 Thursday February 18, 2016 (28kg CL&PR)
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.
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.
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.
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