9:00am - belly breathing, lacrosse ball, Primal Move practice - 15 minutes
9:15am - 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
9:30am- Training session - 24kg swing practice
24kg 2H SW, 10
24kg H2H SW, 10/10
24kg 2H SW, 10
24kg H2H SW, 10/10
24kg 2H SW, 10
24kg H2H SW, 10/10
24kg 2H SW, 10
100 swings
9;45am - Complete
Notes - Getting around to writing this log post on Monday. Felt good here. Got this done before heading out for the day with the kids and girlfriend to the Tulip festival up north. Felt really good all day.
Monday, April 18, 2016
Friday, April 15, 2016
4/15/16 Friday April 15, 2016 (Training with Kevin)
7:00am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
7:45am - 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)
Break
8:30am - Training with Kevin
Shocked but the last time Kevin and I were able to train together was March 4 - over a month. That's the way schedules have lined up. Things are back on track and that showed up today in a good way. We started out with some foam roll for tight quads, moved to practicing some get-ups, first 24kg, then 32kg, just roll to elbow. I struggled with the roll to elbow today as we discovered a technique flaw, moving my shoulder on the roll, which is not good. I was not pulling with the off arm, and missed the lift a few times which never happens. Not a strength issue, but technique needs improvement. I will work on this. I need a better connection between the shoulders and hips and that is what the movement trains / reinforces. We moved on to some 2H SW, 1H SW, H2H SW with the 24kg to get warmed up. Played around with foot placement for swings and presses, just reinforced some principles there which was good (wider for ballistics, narrower for presses). Did some C&P with the 32kg, singles and doubles, Kevin really liked how the press looked. Did some SS PR with DB 28kgs, Kevin liked what he saw there, going to put that into training. Did some HSP with the 40kg, that will also be incorporated into training. Moved on then to practicing the Windmill movement, no bell, that is going to be incorporated into training as I will be tested on it at SFG2 in Dallas.
Finished the day with a training session, about 20 minutes or so, of 10 sets of DB 28kgs SS PR, 3/3, followed by HSP 40kg, x3. Very, very solid. A great day and good to be back from NYC.
7:45am - 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)
Break
8:30am - Training with Kevin
Shocked but the last time Kevin and I were able to train together was March 4 - over a month. That's the way schedules have lined up. Things are back on track and that showed up today in a good way. We started out with some foam roll for tight quads, moved to practicing some get-ups, first 24kg, then 32kg, just roll to elbow. I struggled with the roll to elbow today as we discovered a technique flaw, moving my shoulder on the roll, which is not good. I was not pulling with the off arm, and missed the lift a few times which never happens. Not a strength issue, but technique needs improvement. I will work on this. I need a better connection between the shoulders and hips and that is what the movement trains / reinforces. We moved on to some 2H SW, 1H SW, H2H SW with the 24kg to get warmed up. Played around with foot placement for swings and presses, just reinforced some principles there which was good (wider for ballistics, narrower for presses). Did some C&P with the 32kg, singles and doubles, Kevin really liked how the press looked. Did some SS PR with DB 28kgs, Kevin liked what he saw there, going to put that into training. Did some HSP with the 40kg, that will also be incorporated into training. Moved on then to practicing the Windmill movement, no bell, that is going to be incorporated into training as I will be tested on it at SFG2 in Dallas.
Finished the day with a training session, about 20 minutes or so, of 10 sets of DB 28kgs SS PR, 3/3, followed by HSP 40kg, x3. Very, very solid. A great day and good to be back from NYC.
Wednesday, April 13, 2016
4/13/16 Wednesday April 13, 2016 (20kg KB aerobics)
In New York City for work
24hr fitness on 53rd and Lex
7:00am - belly breathing, lacrosse ball, Primal Move practice - 30 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 20kg, 1+1, x 2
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:30am- Training session - 20kg KB aerobics
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, PR 5, set down, switch hands - 1 set
8 sets
20kg 2H SW, 20
8:00am - Complete
Notes - Very solid. A challenging session to be snatching right into pressing. No joke on the shoulders, at the end I was definitely gassed and sweating my ass off. Really delighted I was able to get this done in NYC.
24hr fitness on 53rd and Lex
7:00am - belly breathing, lacrosse ball, Primal Move practice - 30 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 20kg, 1+1, x 2
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:30am- Training session - 20kg KB aerobics
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, PR 5, set down, switch hands - 1 set
8 sets
20kg 2H SW, 20
8:00am - Complete
Notes - Very solid. A challenging session to be snatching right into pressing. No joke on the shoulders, at the end I was definitely gassed and sweating my ass off. Really delighted I was able to get this done in NYC.
Tuesday, April 12, 2016
4/12/16 Tuesday April 12, 2016 (20kg TGUs, 20kg SLDLs)
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.
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.
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.
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