9:45am - belly breathing, lacrosse ball, Primal Move practice - 15 minutes
10:00am - Kettlebell warm up
1/2K halos - 8kg, 8X each side / each leg (total 16X)
1/2K halos - 12kg, 8X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Break
12:00pm- Training session - KB circuit
5x:
16kg TGU full, 1/1
24kg box rows, 3/3
48kg DL, 5
24kg 1H SW, 10/10
24kg 2H SW, 20
12:30pm - Complete
Notes - Great day, good way to end this cycle. Feeling good.
Sunday, May 8, 2016
Friday, May 6, 2016
5/6/16 Friday May 6, 2016 (DB 28kgs SS PR, 2H HSP 40kg)
6:25pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
6:55pm - 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
7:10am- Training session - DB 28kgs SS PR, 2H HSP 40kg
2x:
20kg TGU to elbow, 1/1
48kg DL, 5
6x:
DB 28kgs SS PR, 4/4
2H HSP 40kg, 4
28kg 2H SW, 20
7:45am - Complete
Notes - Outstanding day, coming to the end of a 3-week cycle here. Lots of progress, really, really pleased with how things have moved forward.
6:55pm - 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
7:10am- Training session - DB 28kgs SS PR, 2H HSP 40kg
2x:
20kg TGU to elbow, 1/1
48kg DL, 5
DB 28kgs SS PR, 4/4
2H HSP 40kg, 4
28kg 2H SW, 20
7:45am - Complete
Notes - Outstanding day, coming to the end of a 3-week cycle here. Lots of progress, really, really pleased with how things have moved forward.
Thursday, May 5, 2016
5/5/16 Thursday May 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 stuff. Feeling very good today.
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 stuff. Feeling very good today.
Wednesday, May 4, 2016
5/4/16 Wednesday May 4, 2016 (44kg loaded CL, DB 24kgs FSQ, 20kg SN)
8:30am - belly breathing, lacrosse ball, Primal Move practice - 35 minutes
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 - 44kg loaded CL, DB 24kgs FSQ, 20kg SN
24kg TGU to elbow, 3/3
28kg TGU to elbow, 2/2
5x (up from 4x last week):
DB 24kgs FSQ, 5
20kg SN, 10/10
Totals 25 DB FSQ
100 SN
24kg 2H SW, 20
10:00am - Complete
Notes - Very good today. Stronger yet with cleaning the 44kg. Encouraging. Good squats, double 24s are light, particularly on the clean to the rack. That is crazy.
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 - 44kg loaded CL, DB 24kgs FSQ, 20kg SN
24kg TGU to elbow, 3/3
28kg TGU to elbow, 2/2
32kg TGU to elbow, 1 x 3, 1 x 3
44kg loaded CL, 1/1, x 3
44kg loaded CL, 1/1, x 3
DB 24kgs FSQ, 5
20kg SN, 10/10
Totals 25 DB FSQ
100 SN
24kg 2H SW, 20
10:00am - Complete
Notes - Very good today. Stronger yet with cleaning the 44kg. Encouraging. Good squats, double 24s are light, particularly on the clean to the rack. That is crazy.
5/3/16 Tuesday May 3, 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 stuff. Feeling very good today.
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 stuff. Feeling very good today.
Monday, May 2, 2016
5/2/16 Monday May 2, 2016 (32kg C&P - PR, 40kg 2H SW)
6:30am - belly breathing, lacrosse ball, Primal Move practice - 35 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 - 32kg CL&PR, 40kg 2H SW
2x:
20kg TGU with bridge, 1/1
48kg DL, 5
32kg 2H SW, 10
5x (4x):
32kg CL&PR, 1/1, 2/2, 3/3
30 total CL&PR each arm 32kg (PR)
5x:
40kg 2H SW, 10
50 total reps
8:00am - Complete
Notes - Outstanding day, absolutely delighted with the clean and press results today. Yet another PR, getting in 5 sets of ladders to 3. Last rep on the last two sets was not easy, but I was not at failure and had a little bit left in the tank. Getting the volume up to 30 C&Ps per arm, that is not bad. It's a far cry from 5 sets of ladders to 5s like the ROP, but I can honestly see that as a possibility over the course of preparing for SFG2 in August if Kevin thinks that is where we should head towards.
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 - 32kg CL&PR, 40kg 2H SW
2x:
20kg TGU with bridge, 1/1
48kg DL, 5
32kg 2H SW, 10
5x (4x):
32kg CL&PR, 1/1, 2/2, 3/3
30 total CL&PR each arm 32kg (PR)
5x:
40kg 2H SW, 10
50 total reps
8:00am - Complete
Notes - Outstanding day, absolutely delighted with the clean and press results today. Yet another PR, getting in 5 sets of ladders to 3. Last rep on the last two sets was not easy, but I was not at failure and had a little bit left in the tank. Getting the volume up to 30 C&Ps per arm, that is not bad. It's a far cry from 5 sets of ladders to 5s like the ROP, but I can honestly see that as a possibility over the course of preparing for SFG2 in August if Kevin thinks that is where we should head towards.
4/30/16 Saturday April 30, 2016 (KB circuit)
8:15am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
8:45am - Kettlebell warm up
1/2K halos - 8kg, 8X each side / each leg (total 16X)
1/2K halos - 12kg, 8X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:00am- Training session - KB circuit
5x:
16kg TGU full, 1/1
24kg box rows, 3/3
48kg DL, 5
24kg H2H SW, 10/10
24kg 2H SW, 10
9:30am - Complete
Notes - Writing this late Sunday. Very solid stuff. Right pec and trap were tight this weekend, did some lacrosse ball work this evening to try and release the muscles a bit, which helped quite a bit. All in all, feeling good and ready to his the last week of this cycle.
8:45am - Kettlebell warm up
1/2K halos - 8kg, 8X each side / each leg (total 16X)
1/2K halos - 12kg, 8X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:00am- Training session - KB circuit
5x:
16kg TGU full, 1/1
24kg box rows, 3/3
48kg DL, 5
24kg H2H SW, 10/10
24kg 2H SW, 10
9:30am - Complete
Notes - Writing this late Sunday. Very solid stuff. Right pec and trap were tight this weekend, did some lacrosse ball work this evening to try and release the muscles a bit, which helped quite a bit. All in all, feeling good and ready to his the last week of this cycle.
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