7:30am - belly breathing, lacrosse ball release, Primal Move practice - 45 minutes (some extra soft tissue and rollout needed)
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
40kg 2H HSP, x 3 (1 rep at a time)
24kg 2H SW, 20
9:00am - Complete
Notes - Feeling ok rest wise this morning, took some time on lacrosse ball work and other mobility, I needed it. Felt very strong once I got going, and was short on time so really compressed the presses and HSP which was cool that I was able to do that with no issues at all. Pressing is very strong these days. Things are going well. Hamstrings and abductors were feeling better this morning. The pattern though is that I train, they feel fine that day, day 2 they get tight, I try to mobilize them, that works, I train again, and so on.
Wednesday, March 23, 2016
Tuesday, March 22, 2016
3/22/16 Tuesday March 22, 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 - Good stuff here.
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 - Good stuff here.
Monday, March 21, 2016
3/21/16 Monday March 21, 2016 (1H press - 32kg CL&PR - PR)
6:35am - belly breathing, lacrosse ball release, Primal Move practice - 30 minutes
7:05am - 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
7:20am- 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 5 (PR)
24kg 2H SW, 5, 10, 15, 20
50 2H SW
7:50am - Complete
Notes - Excellent day. Up earlier, felt rested, focused, hit this and hit it well. Another personal record in terms of getting 5 sets on the CL&PR with the 32kg for doubles. I am very pleased. Feeling good with my press technique, and good with the consistent gains, on a slow but appropriate pace. Stacking up the volume here over time. This is very good. Need to get some good mobility work in this evening on my hams and abductors, good rest, get dialed in on the sleeping and get more consistency there.
7:05am - 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
7:20am- 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 5 (PR)
24kg 2H SW, 5, 10, 15, 20
50 2H SW
7:50am - Complete
Notes - Excellent day. Up earlier, felt rested, focused, hit this and hit it well. Another personal record in terms of getting 5 sets on the CL&PR with the 32kg for doubles. I am very pleased. Feeling good with my press technique, and good with the consistent gains, on a slow but appropriate pace. Stacking up the volume here over time. This is very good. Need to get some good mobility work in this evening on my hams and abductors, good rest, get dialed in on the sleeping and get more consistency there.
Sunday, March 20, 2016
3/19/16 Saturday March 19, 2016 (32kg Push PR, 24kg 2H SW)
1:00pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 30 minutes
1:30pm - 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)
1:30pm - 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
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
1:45pm- Training session - 32kg Push PR, 2H SW 24kg
1:45pm- 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
2:15pm - Complete
Notes - Writing this on Sunday afternoon. Very good training session. Strong lifts these days. Tight abductors are a drag. Got them stretched out very well, felt great yesterday and through this training session. Tight again today (my mom visiting and sleeping on the floor so she could take my bed didn't help all that much). I did get to lift with my 6 year old son and he did a bunch of deadlifts with my 16kg, 24kg, and he nailed a 32kg deadlift (with good form). We shot a video of him and a video of me lifting bells. it was awesome.
Notes - Writing this on Sunday afternoon. Very good training session. Strong lifts these days. Tight abductors are a drag. Got them stretched out very well, felt great yesterday and through this training session. Tight again today (my mom visiting and sleeping on the floor so she could take my bed didn't help all that much). I did get to lift with my 6 year old son and he did a bunch of deadlifts with my 16kg, 24kg, and he nailed a 32kg deadlift (with good form). We shot a video of him and a video of me lifting bells. it was awesome.
Friday, March 18, 2016
3/18/16 Friday March 18, 2016 (40kg CL&FSQ, 20kg snatching 7 mins)
8:45am - belly breathing, lacrosse ball release, Primal Move practice - 40 minutes
9:25am - 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
9:40am- Training session - 40kg CL& FSQ, 20kg snatching 7 mins
2x:
20kg TGU with bridge to windmill, 1/1
32kg Gsq, 5
40kg 2H SW HSP, 1x 5
40kg CL&FSQ, off hand helping, 1/1, x 5 (used less help on the off hand than last week)
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 130 snatches with the 20kg in 7 minutes (up from 120 last week)
20kg 2H SW, 10
10:15am - Complete
Notes - Solid day. Didn't get much sleep, but powered through. Was good to see some improvement on using less help on the 40kg FSQ (quite a bit less on the off hand), and I also improved the snatches by 10 reps week over week. I was able to get the first 100 snatches in 4:45, so ahead of the snatch test requirement (albeit this is a 20kg and not a 24kg bell today). Need several nights of good sleep here. Abductors are tight, really trying to work on those but am finding it difficult to get those and hamstrings fully stretched out.
9:25am - 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
9:40am- Training session - 40kg CL& FSQ, 20kg snatching 7 mins
2x:
20kg TGU with bridge to windmill, 1/1
32kg Gsq, 5
40kg 2H SW HSP, 1x 5
40kg CL&FSQ, off hand helping, 1/1, x 5 (used less help on the off hand than last week)
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, SN 5/5
20kg 2H SW, 10
10:15am - Complete
Notes - Solid day. Didn't get much sleep, but powered through. Was good to see some improvement on using less help on the 40kg FSQ (quite a bit less on the off hand), and I also improved the snatches by 10 reps week over week. I was able to get the first 100 snatches in 4:45, so ahead of the snatch test requirement (albeit this is a 20kg and not a 24kg bell today). Need several nights of good sleep here. Abductors are tight, really trying to work on those but am finding it difficult to get those and hamstrings fully stretched out.
Thursday, March 17, 2016
3/17/16 Thursday March 17, 2016 (24kg TGUs, 24kg SLDLs)
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
9:45am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
10:00am - Complete
Notes - Good stuff here.
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
9:45am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
10:00am - Complete
Notes - Good stuff here.
Wednesday, March 16, 2016
3/16/16 Wednesday March 16, 2016 (SS 24kgs press, 36kg HSP)
8:45am - belly breathing, lacrosse ball release, Primal Move practice - 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
9:30am- 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
36kg 2H HSP, x 4 (1 rep at a time)
24kg 2H SW, 10
10:00am - Complete
Notes - Good stuff other than I could not wake up this morning. Daylight savings has me all sort of confused (as does a new woman in my life so that's a good distraction but a distraction nonetheless!). Strong day overall. Abductors are tight these days. I need to focus on some mobility stretches and figure out a way to get these released, as well as the hamstrings. Going to focus on that tonight and I I have a few stretches in mind in particular.
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
9:30am- 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
36kg 2H HSP, x 4 (1 rep at a time)
24kg 2H SW, 10
10:00am - Complete
Notes - Good stuff other than I could not wake up this morning. Daylight savings has me all sort of confused (as does a new woman in my life so that's a good distraction but a distraction nonetheless!). Strong day overall. Abductors are tight these days. I need to focus on some mobility stretches and figure out a way to get these released, as well as the hamstrings. Going to focus on that tonight and I I have a few stretches in mind in particular.
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