In New York City
24hr fitness
7:00am - belly breathing, Primal Move practice, lacrosse ball release - 15 minutes
7:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 18kg, 1+1, x 2
Crooked Arm bar 18kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
7:30am- Training session - 20kg TGUs, 20kg SLDLs
2x:
20kg full TGUs, 1/1
20kg SLDL, 5/5
7:45am - Complete
Notes - Feeling good all things being equal. Stressful week at work in NYC. Going for a long walk tonight on the streets of NYC, should feel good.
Tuesday, April 12, 2016
Monday, April 11, 2016
4/11/16 Monday April 11, 2016 (20kg KB aerobics, 14kgs DB SN)
In New York City for work
7:15am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
7:45am - Break
24hr fitness on 53rd and Lex
7:45pm - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
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
8:00pm- Training session - 20kg KB aerobics, 14kgs DB SN
2x:
Hip flexor stretch
20kg TGU with bridge, 1/1
20kg GSq, 5
20kg 2H SW, 10
20 minutes - KB aerobics
20kg 1H SW 5, SN 5, FSQ 5, set down, switch hands - 1 set
8 sets
14kg DB SN, 8, x 2 (that was fun)
Crawling
8:45pm - Complete
Notes - Training in NYC, found a 24hr fitness close by. Would you believe the heaviest bell was just 20kg? Wow. I do not miss the big box gyms. How terrible they are. I grabbed a couple of KBs and just found a quiet corner where I proceeded to work up a total sweat doing KB aerobics. Man, the KB is an amazing tool. Just so, so, so grateful that I was taught KBs by Ross Meyer and then Kevin has taken it to the next level. I threw in some DB snatches at the end for fun when I found matching 14kg bells. Pretty light rankly but even so those are tough and your heart rate starts going up immediately. All in all, that felt really great and it was nice to work out some of the malaise of traveling, time zone changes, etc.
7:15am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
7:45am - Break
24hr fitness on 53rd and Lex
7:45pm - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
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
8:00pm- Training session - 20kg KB aerobics, 14kgs DB SN
2x:
Hip flexor stretch
20kg TGU with bridge, 1/1
20kg GSq, 5
20kg 2H SW, 10
20 minutes - KB aerobics
20kg 1H SW 5, SN 5, FSQ 5, set down, switch hands - 1 set
8 sets
14kg DB SN, 8, x 2 (that was fun)
Crawling
8:45pm - Complete
Notes - Training in NYC, found a 24hr fitness close by. Would you believe the heaviest bell was just 20kg? Wow. I do not miss the big box gyms. How terrible they are. I grabbed a couple of KBs and just found a quiet corner where I proceeded to work up a total sweat doing KB aerobics. Man, the KB is an amazing tool. Just so, so, so grateful that I was taught KBs by Ross Meyer and then Kevin has taken it to the next level. I threw in some DB snatches at the end for fun when I found matching 14kg bells. Pretty light rankly but even so those are tough and your heart rate starts going up immediately. All in all, that felt really great and it was nice to work out some of the malaise of traveling, time zone changes, etc.
Saturday, April 9, 2016
4/9/16 Saturday April 9, 2016 (KB posterior chain work)
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.
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.
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.
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