3:20pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
3:50pm - Kettlebell warm up
1/2K halos - 16kg, 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
4:05pm- Training session - KB posterior chain work
3x:
24kg TGU to palm, 3/3
24kg box row, 5/5
48kg DL, 5
40kg HSP, 3
28kg 1H SW, 6/6
4:35pm - Complete
Notes - Very solid work today, honestly I felt great. Warm sunshine, did this in my backyard in the afternoon while the kids watched a little movie. Life is pretty good. Headed to NYC for work early tomorrow morning, coming back late PM Thursday. Going to see if I can get access to some KBs while I am there, If I don't, I will figure out something else including body weight work and I think some pretty long walks in the mornings or evenings since I am staying right in Manhattan. Should be interesting, always is back there.
Saturday, April 9, 2016
Friday, April 8, 2016
4/8/16 Friday April 8, 2016 (32kg CL&PR - PR, 32kg 2H SW 12 mins)
7:45am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
8:15am - Kettlebell warm up
1/2K halos - 16kg, 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 - 32kg CL&PR - PR, 32kg 2H SW 12 mins
2x:
16kg TGU with bridge, 1/1
48kg DL, 5
24kg PR, 3/3
24kg 2H SW, 10
3x:
32kg CL&PR, 1/1, 2/2, 3/3
18 total CL&PR each arm 32kg
12 mins of 2H SW:
32kg 2H SW, 10, on the minute
120 total reps
9:05am - Complete
Notes - Felt great today. PR with the 32kg clean and press - never done triples. That was awesome, and not to the max - I had more reps in the tank. Great sign. Really happy with this training week.
8:15am - Kettlebell warm up
1/2K halos - 16kg, 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 - 32kg CL&PR - PR, 32kg 2H SW 12 mins
2x:
16kg TGU with bridge, 1/1
48kg DL, 5
24kg PR, 3/3
24kg 2H SW, 10
3x:
32kg CL&PR, 1/1, 2/2, 3/3
18 total CL&PR each arm 32kg
12 mins of 2H SW:
32kg 2H SW, 10, on the minute
120 total reps
9:05am - Complete
Notes - Felt great today. PR with the 32kg clean and press - never done triples. That was awesome, and not to the max - I had more reps in the tank. Great sign. Really happy with this training week.
Thursday, April 7, 2016
4/7/16 Thursday April 7, 2016 (24kg TGUs, 24kg SLDLs)
7:00am - belly breathing, Primal Move practice, lacrosse ball release - 15 minutes
Break
11:15am - 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
11:30am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg full TGUs, 1/1
24kg SLDL, 3/3
11:45am - Complete
Notes - Feeling extremely good today. Good sign as I went a little hard on those 24kg snatches yesterday. Very pleased.
Break
11:15am - 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
11:30am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg full TGUs, 1/1
24kg SLDL, 3/3
11:45am - Complete
Notes - Feeling extremely good today. Good sign as I went a little hard on those 24kg snatches yesterday. Very pleased.
Wednesday, April 6, 2016
4/6/16 Wednesday April 6, 2016 (32kg CL&PR, 24kg SN 8 mins)
7:15am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
7:45am - Kettlebell warm up
1/2K halos - 16kg, 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
8:00am- Training session - 32kg CL&PR, 24kg SN 8 mins
2x:
20kg TGU with bridge, 1/1
24kg GSq, 5
24kg PR, 3/3
24kg 2H SW, 10
5x:
32kg CL&PR, 1/1
5 total CL&PR each arm 32kg
8 mins of snatching:
24kg SN, 6/6, on the minute, last minute 8/8
100 total reps
24kg 2H SW, 10
8:35am - Complete
Notes - Went to bed extremely late last night, not much rest at all. I knew this was going to be a little tough. But I fucking crushed this training session. Really, really excited about the snatches. Using the vertical jump to get the feet and hips in the right position, I had a lot of power here. Really exciting. Pressing that 32kg is starting to feel like no big deal (well at least for singles haha). I need some great recovery the next 48 hours. I have an appointment at Kinetics this afternoon and that will be good. Excited to feel like I have achieved a decent course correction here with Kevin's advice on the stance.
7:45am - Kettlebell warm up
1/2K halos - 16kg, 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
8:00am- Training session - 32kg CL&PR, 24kg SN 8 mins
2x:
20kg TGU with bridge, 1/1
24kg GSq, 5
24kg PR, 3/3
24kg 2H SW, 10
5x:
32kg CL&PR, 1/1
5 total CL&PR each arm 32kg
8 mins of snatching:
24kg SN, 6/6, on the minute, last minute 8/8
100 total reps
24kg 2H SW, 10
8:35am - Complete
Notes - Went to bed extremely late last night, not much rest at all. I knew this was going to be a little tough. But I fucking crushed this training session. Really, really excited about the snatches. Using the vertical jump to get the feet and hips in the right position, I had a lot of power here. Really exciting. Pressing that 32kg is starting to feel like no big deal (well at least for singles haha). I need some great recovery the next 48 hours. I have an appointment at Kinetics this afternoon and that will be good. Excited to feel like I have achieved a decent course correction here with Kevin's advice on the stance.
Tuesday, April 5, 2016
4/5/16 Tuesday April 5, 2016 (24kg TGUs, 24kg SLDLs)
7:00am - belly breathing, Primal Move practice, lacrosse ball release - 15 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 full TGUs, 1/1
24kg SLDL, 3/3
7:45am - Complete
Notes - Solid. Good recovery from the pressing work yesterday. Good sign.
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 full TGUs, 1/1
24kg SLDL, 3/3
7:45am - Complete
Notes - Solid. Good recovery from the pressing work yesterday. Good sign.
Monday, April 4, 2016
4/4/16 Monday April 4, 2016 (32kg CL&PR, 28kg 2H SW)
7:30am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
8:00am - Kettlebell warm up
1/2K halos - 16kg, 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 - 32kg CL&PR, 28kg 2H SW
2x:
16kg TGU with bridge, 1/1
48kg DL, 5
24kg PR, 3/3
24kg PR, 3/3
3x:
32kg CL&PR, 1/1, 2/2
9 total CL&PR each arm 32kg
10 mins:
28kg 2H SW, 10, on the minute
100 2H SW
9:00am - Complete
Notes - Solid day. Got good rest, feeling pretty refreshed. Going to try and get a good week in here before I have to be in NYC next week and training could get interrupted.
8:00am - Kettlebell warm up
1/2K halos - 16kg, 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 - 32kg CL&PR, 28kg 2H SW
2x:
16kg TGU with bridge, 1/1
48kg DL, 5
24kg PR, 3/3
24kg PR, 3/3
3x:
32kg CL&PR, 1/1, 2/2
9 total CL&PR each arm 32kg
10 mins:
28kg 2H SW, 10, on the minute
100 2H SW
9:00am - Complete
Notes - Solid day. Got good rest, feeling pretty refreshed. Going to try and get a good week in here before I have to be in NYC next week and training could get interrupted.
Saturday, April 2, 2016
4/2/16 Saturday April 2, 2016 (24kg KB aerobics)
In Spokane
8:20am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
8:50am - Kettlebell warm up
1/2K halos - 16kg, 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
9:05am- Training session - 24kg KB aerobics
24kg TGU with bridge, 1/1
24kg GSq, 5
3x:
24kg CL, PR, FSQ, SN, 1, 2, 3
18 CL, 18 PR, 18 FSQ, 18 SN
Rocking
9:40am - Complete
Notes - Feeling much better today. Both the inner thighs as well as low back. Slept really well, felt energized this morning. All the movements felt good, I continued to use the standing vertical jump test for proper feet placement. Surprised how much wider the stance is compared to what I have been using. I really did get too narrow recently and it clearly was impacting the adductors and the low back. Going for a nice walk in Spokane and then into the car back to Seattle.
8:20am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
8:50am - Kettlebell warm up
1/2K halos - 16kg, 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
9:05am- Training session - 24kg KB aerobics
24kg TGU with bridge, 1/1
24kg GSq, 5
3x:
24kg CL, PR, FSQ, SN, 1, 2, 3
18 CL, 18 PR, 18 FSQ, 18 SN
Rocking
9:40am - Complete
Notes - Feeling much better today. Both the inner thighs as well as low back. Slept really well, felt energized this morning. All the movements felt good, I continued to use the standing vertical jump test for proper feet placement. Surprised how much wider the stance is compared to what I have been using. I really did get too narrow recently and it clearly was impacting the adductors and the low back. Going for a nice walk in Spokane and then into the car back to Seattle.
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