7:00am - belly breathing, Primal Move practice, lacrosse ball release - 30 minutes
7:30am - break
10:00am - 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
10:15am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
10:30am - Complete
Notes - Good stuff here.
Wednesday, March 16, 2016
Monday, March 14, 2016
3/14/16 Monday March 14, 2016 (1H press - 32kg CL&PR PR)
8:20am - belly breathing, lacrosse ball release, Primal Move practice - 45 minutes (extra time, moving slow)
9:05am - 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
9:20am- Training session - 1H press - 32kg CL&PR PR
2x:
16kg TGU with bridge, 1/1
24kg Renegade Rows on a box, 5/5
24kg PR, 5/5
28kg PR, 3/3
32kg CL&PR, 2/2, x 4 (PR)
24kg 2H SW, 5, 10, 15, 20
50 2H SW
10:00am - Complete
Notes - Interesting day. Daylight savings time was yesterday, seems like it threw me off. I could not get to sleep last night, and slept right through my alarm this morning, so I was up later than I wanted. And I felt fatigued which surprised me as I have slept more than usual the last few days. Must be the time change, and I am feeling stressed about a couple of personal things as well, which is what kept me up in bed last night. I was moving around slowly this morning, got warmed up. Knew right away this was not necessarily going to be one of my greatest training days ever, but it's about consistency, putting in the time, and reading yourself. I took plenty of rest on the presses as a result, more than I normally would. Ended up with yet another PR this week with 4 sets of doubles on pressing the 32kg (with a clean on each press). I probably had no business getting another PR in the overall circumstances here, but I tried to block out all distractions and nail those presses. I had a couple of cleans with the left hand that didn't feel absolutely right into the rack, so I set the bell back down, and re-cleaned. I think that's just a sign of getting smarter with age and experience. I need an absolutely firm and locked wrist on that left hand, as I can't overpower quite the same as I can with my right hand (since I am right handed). With that said, man my grip is getting more powerful and that definitely includes the left hand / forearm. You start messing around more with these heavier bells, and your body comes to attention. I need to get rested up and get my body clock reset, hoping I can do that over the next couple of days.
9:05am - 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
9:20am- Training session - 1H press - 32kg CL&PR PR
2x:
16kg TGU with bridge, 1/1
24kg Renegade Rows on a box, 5/5
24kg PR, 5/5
28kg PR, 3/3
32kg CL&PR, 2/2, x 4 (PR)
24kg 2H SW, 5, 10, 15, 20
50 2H SW
10:00am - Complete
Notes - Interesting day. Daylight savings time was yesterday, seems like it threw me off. I could not get to sleep last night, and slept right through my alarm this morning, so I was up later than I wanted. And I felt fatigued which surprised me as I have slept more than usual the last few days. Must be the time change, and I am feeling stressed about a couple of personal things as well, which is what kept me up in bed last night. I was moving around slowly this morning, got warmed up. Knew right away this was not necessarily going to be one of my greatest training days ever, but it's about consistency, putting in the time, and reading yourself. I took plenty of rest on the presses as a result, more than I normally would. Ended up with yet another PR this week with 4 sets of doubles on pressing the 32kg (with a clean on each press). I probably had no business getting another PR in the overall circumstances here, but I tried to block out all distractions and nail those presses. I had a couple of cleans with the left hand that didn't feel absolutely right into the rack, so I set the bell back down, and re-cleaned. I think that's just a sign of getting smarter with age and experience. I need an absolutely firm and locked wrist on that left hand, as I can't overpower quite the same as I can with my right hand (since I am right handed). With that said, man my grip is getting more powerful and that definitely includes the left hand / forearm. You start messing around more with these heavier bells, and your body comes to attention. I need to get rested up and get my body clock reset, hoping I can do that over the next couple of days.
Sunday, March 13, 2016
3/12/16 Saturday March 12, 2016 (32kg Push PR, 24kg 2H SW)
6:15pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 30 minutes
6:45pm - 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)
6:45pm - 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:
16kg TGU with hip bridge, 1/1
48kg DL, 5
5x:
32kg PPR, 2/2
10 PPR each arm
24kg 2H SW, 20, 15, 10, 5
50 total reps
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00pm- Training session - 32kg Push PR, 2H SW 24kg
7:00pm- Training session - 32kg Push PR, 2H SW 24kg
2x:
16kg TGU with hip bridge, 1/1
48kg DL, 5
5x:
32kg PPR, 2/2
10 PPR each arm
24kg 2H SW, 20, 15, 10, 5
50 total reps
7:30pm - Complete
Notes - Writing this on Sunday night. Did this at the end of the day Saturday after playing with the kids all day and then cleaning up the yard for a few hours (in the rain nonetheless). Wasn't even stressful at all. Just a great sign that I am getting good recovery and am ready for each training session. I am also really, really liking the 4 day a week format, with each of the 4 sessions honestly being pretty quick and short in length. A couple of lifts, get in and out. This is on point and I think has been helping me really get some good strength gains. For this session, this is a 32kg bell I am tossing around like a 24kg. I am shaking my head. It felt so damn good on the cleans in the rack. Really felt good on the technique, keeping that bell very close to me on the descent and then using my legs on the push into the lockout overhead. Kept me heels down the entire time. A great first week for this current cycle.
Notes - Writing this on Sunday night. Did this at the end of the day Saturday after playing with the kids all day and then cleaning up the yard for a few hours (in the rain nonetheless). Wasn't even stressful at all. Just a great sign that I am getting good recovery and am ready for each training session. I am also really, really liking the 4 day a week format, with each of the 4 sessions honestly being pretty quick and short in length. A couple of lifts, get in and out. This is on point and I think has been helping me really get some good strength gains. For this session, this is a 32kg bell I am tossing around like a 24kg. I am shaking my head. It felt so damn good on the cleans in the rack. Really felt good on the technique, keeping that bell very close to me on the descent and then using my legs on the push into the lockout overhead. Kept me heels down the entire time. A great first week for this current cycle.
Friday, March 11, 2016
3/11/16 Friday March 11, 2016 (40kg CL&FSQ, 20kg snatching 7 mins)
7:45am - belly breathing, lacrosse ball release, Primal Move practice - 30 minutes
8:15am - 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
8:30am- Training session - 40kg CL& FSQ, 20kg snatching 7 mins
2x:
20kg TGU with bridge to windmill, 1/1
32kg Gsq, 5
40kg 2H SW, 5
40kg CL&FSQ, off hand helping, 1/1, x 5
7 minutes of snatching the 20kg
20kg SN 10/10, x 3, set down and rest
20kg SN 10/10, x 2, set down and rest
Total of 120 snatches with the 20kg in 7 minutes
40kg 2H SW, 5
9:00am - Complete
Notes - Real solid day today and interesting training combo. Those 40kg cleans into a FSQ are serious. I think this is definitely helping me. I didn't control the cleans as much as I would have wanted on certain reps. Felt strong, but the bell was just a little too far away from my body coming into the rack. I am thinking about this more from trying to press the bell from the clean, which I have not done yet. The clean needs to be tighter for pressing. I had good control, but I think this is more a matter of just having the confidence on the hip drive etc. etc. I had a lot of drive but I was cleaning the bell a little bit higher into the rack than necessary, by a few inches. Something to work on for sure, but after racking the bells I paused for a bit then brought the offhand over for support and did the front squats, at significant depth. All in all, very good. In terms of snatching the 20kg, I went at a very consistent pace for the 7 minutes. My strength is really way up. Honestly after the first few reps I thought I had grabbed the wrong bell and that I was using a 16kg. I am not kidding. The 20kg felt like a 16kg. On the first hand switch I was looking at the bell for the kgs to make sure I actually was using a 20kg. When I saw I was, I nearly laughed out loud. That was cool. With that said, my conditioning has definitely been better, it was kind of shitty actually. I should have been on pace for the snatch test and gotten at least 140 reps with this bell easy (20 snatches a minute), but I didn't have the endurance. I needed those rest periods. It was not about strength here but definitely about conditioning. That has not really been the focus of training, so it's fine. I have been putting on some real weight due to all the strength focus on conditioning has been on the way back burner. You can't train all qualities at once and really think you are going to improve everything equally. So it's all good.
8:15am - 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
8:30am- Training session - 40kg CL& FSQ, 20kg snatching 7 mins
2x:
20kg TGU with bridge to windmill, 1/1
32kg Gsq, 5
40kg 2H SW, 5
40kg CL&FSQ, off hand helping, 1/1, x 5
7 minutes of snatching the 20kg
20kg SN 10/10, x 3, set down and rest
20kg SN 10/10, x 2, set down and rest
20kg SN 10/10, x 1, set down and rest
40kg 2H SW, 5
9:00am - Complete
Notes - Real solid day today and interesting training combo. Those 40kg cleans into a FSQ are serious. I think this is definitely helping me. I didn't control the cleans as much as I would have wanted on certain reps. Felt strong, but the bell was just a little too far away from my body coming into the rack. I am thinking about this more from trying to press the bell from the clean, which I have not done yet. The clean needs to be tighter for pressing. I had good control, but I think this is more a matter of just having the confidence on the hip drive etc. etc. I had a lot of drive but I was cleaning the bell a little bit higher into the rack than necessary, by a few inches. Something to work on for sure, but after racking the bells I paused for a bit then brought the offhand over for support and did the front squats, at significant depth. All in all, very good. In terms of snatching the 20kg, I went at a very consistent pace for the 7 minutes. My strength is really way up. Honestly after the first few reps I thought I had grabbed the wrong bell and that I was using a 16kg. I am not kidding. The 20kg felt like a 16kg. On the first hand switch I was looking at the bell for the kgs to make sure I actually was using a 20kg. When I saw I was, I nearly laughed out loud. That was cool. With that said, my conditioning has definitely been better, it was kind of shitty actually. I should have been on pace for the snatch test and gotten at least 140 reps with this bell easy (20 snatches a minute), but I didn't have the endurance. I needed those rest periods. It was not about strength here but definitely about conditioning. That has not really been the focus of training, so it's fine. I have been putting on some real weight due to all the strength focus on conditioning has been on the way back burner. You can't train all qualities at once and really think you are going to improve everything equally. So it's all good.
Thursday, March 10, 2016
3/10/16 Thursday March 10, 2016 (24kg TGUs, 24kg SLDLs)
7:00am - belly breathing, Primal Move practice, lacrosse ball release - 30 minutes
7:30am - break
9:00am - 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
9:15am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
9:30am - Complete
Notes - Very solid. Feeling good. Been working hard the last few days, stress levels are higher than they have been in some time, but I am doing ok. Pretty well actually. Looking forward to some training tomorrow.
7:30am - break
9:00am - 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
9:15am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
9:30am - Complete
Notes - Very solid. Feeling good. Been working hard the last few days, stress levels are higher than they have been in some time, but I am doing ok. Pretty well actually. Looking forward to some training tomorrow.
Wednesday, March 9, 2016
3/9/16 Wednesday March 9, 2016 (SS 24kgs press, 32kg HSP)
8:00am - belly breathing, lacrosse ball release, Primal Move practice - 15 minutes
8:15am - 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
8:30am- Training session - Seesaw press, hike swing park
2x:
20kg TGU with bridge to windmill, 1/1
24kg Renegade Rows on a box, 5/5
5x:
DB 24kgs SS PR 5/5
32kg 2H HSP, x 5 (1 rep at a time)
32kg 2H SW, 10
9:00am - Complete
Notes - Excellent day here. Pressing very strong. Swings felt good. Solid all around. When you can do a quick 5 x 5 press with double 24kgs and its not a big deal, that's a good sign.
8:15am - 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
8:30am- Training session - Seesaw press, hike swing park
2x:
20kg TGU with bridge to windmill, 1/1
24kg Renegade Rows on a box, 5/5
5x:
DB 24kgs SS PR 5/5
32kg 2H HSP, x 5 (1 rep at a time)
32kg 2H SW, 10
9:00am - Complete
Notes - Excellent day here. Pressing very strong. Swings felt good. Solid all around. When you can do a quick 5 x 5 press with double 24kgs and its not a big deal, that's a good sign.
Tuesday, March 8, 2016
3/8/16 Tuesday March 8, 2016 (24kg TGUs, 24kg SLDLs)
6:45am - belly breathing, Primal Move practice, lacrosse ball release - 15 minutes
7:00am - 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
7:15am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
7:30am - Complete
Notes - Good day. Feeling pretty recovered and well rested, no worse for the wear from pressing yesterday. Looking forward to see saw pressing and hike swing parks tomorrow.
7:00am - 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
7:15am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
7:30am - Complete
Notes - Good day. Feeling pretty recovered and well rested, no worse for the wear from pressing yesterday. Looking forward to see saw pressing and hike swing parks tomorrow.
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