1:45pm - belly breathing, lacrosse ball, Primal Move practice - 15 minutes
2:00pm - 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
2:15pm- Training session - 24kg KB circuit
3x:
24kg TGU to kneeling, 1/1
24kg 2H SW, 20
24kg box rows, 5/5
24kg 1H SW, 10/10
24kg GSq, 10
24kg SN, 10/10
24kg 2H SW, 20
2:45pm - Complete
Notes - Great training session today, this was perfect and I really enjoyed this quite a bit. I need to improve my conditioning a bit, it's not great right now per se. What is damn good though is my strength. I was throwing around this 24kg like nobody's business, almost like I never have before. What a great sign. It's been a great run just building block after block and getting stronger. Love snatching the kettlebell so much especially the 24kg when you are feeling strong and solid, just using great form on each rep, a pause at lockout, and each rep lots of power. Good stuff.
Sunday, May 22, 2016
Friday, May 20, 2016
5/20/16 Friday May 20, 2016 (CL 44kg, CL&PR 36kg - PR)
7:20am - belly breathing, lacrosse ball, Primal Move practice - 15 minutes
7:35am - 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
7:50am- Training session - CL 44kg, CL&PR 36kg
2x:
16kg TGU with bridge, 1/1
48kg DL, 5
44kg HSP, 1, x 3
44kg CL, loaded, 1/1, x 3
36kg CL&PR, 1/1, x 4 - PR
36kg 2H PR, 20
8:20am - Complete
Notes - Solid day. Well rested, starting to get over this head / chest cold. Hit a PR in terms of reps on clean and pressing the 36kg, which was pretty cool. Last single as good as the first. Very pleased.
7:35am - 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
7:50am- Training session - CL 44kg, CL&PR 36kg
2x:
16kg TGU with bridge, 1/1
48kg DL, 5
44kg HSP, 1, x 3
44kg CL, loaded, 1/1, x 3
36kg CL&PR, 1/1, x 4 - PR
36kg 2H PR, 20
8:20am - Complete
Notes - Solid day. Well rested, starting to get over this head / chest cold. Hit a PR in terms of reps on clean and pressing the 36kg, which was pretty cool. Last single as good as the first. Very pleased.
Thursday, May 19, 2016
5/19/16 Thursday May 19, 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
Break
8:30am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg full TGUs, 1/1
24kg SLDL, 3/3
8:45am - Complete
Notes - Feeling very good. Got some good mobility work in, appt at Kinetics yesterday evening really helped open up the hips. Back and abductors are feeling very good. Pleased.
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
Break
8:30am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg full TGUs, 1/1
24kg SLDL, 3/3
8:45am - Complete
Notes - Feeling very good. Got some good mobility work in, appt at Kinetics yesterday evening really helped open up the hips. Back and abductors are feeling very good. Pleased.
Wednesday, May 18, 2016
5/18/16 Wednesday May 18, 2016 (DB 28kgs FSQ, 20kg SN)
7:45am - belly breathing, lacrosse ball, Primal Move practice - 20 minutes
8:05am - 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
8:20am- Training session - DB 28kgs FSQ, 20kg SN
2x:
24kg TGU to windmill, 3/3
32kg GSq, 5
5x:
DB 28kgs FSQ, 5
20kg SN, 10/10
Totals 25 DB FSQ
100 SN
28kg 2H SW, 20
9:00am - Complete
Notes - Great day. Moving a bit slow as I have been battling some sort of allergies / head cold which has moved to chest a bit too, so breathing is stunted. That's tough when you are front squatting with 28s and then snatching.... lol. With that said I have always loved this complex of front squats paired with snatches. Heavy squats today, great reps, really feeling good with those. Snatching with the 20kg is just so nice and easy, I really enjoy that.
8:05am - 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
8:20am- Training session - DB 28kgs FSQ, 20kg SN
2x:
24kg TGU to windmill, 3/3
32kg GSq, 5
5x:
DB 28kgs FSQ, 5
20kg SN, 10/10
Totals 25 DB FSQ
100 SN
28kg 2H SW, 20
9:00am - Complete
Notes - Great day. Moving a bit slow as I have been battling some sort of allergies / head cold which has moved to chest a bit too, so breathing is stunted. That's tough when you are front squatting with 28s and then snatching.... lol. With that said I have always loved this complex of front squats paired with snatches. Heavy squats today, great reps, really feeling good with those. Snatching with the 20kg is just so nice and easy, I really enjoy that.
Tuesday, May 17, 2016
5/17/16 Tuesday May 17, 2016 (24kg TGUs, 24kg SLDLs)
8:30am - belly breathing, Primal Move practice, lacrosse ball release - 15 minutes
8:45am - 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
9:00am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg full TGUs, 1/1
24kg SLDL, 3/3
9:15am - Complete
Notes - Very good day. Feeling recovered, rested, strong.Left abductor a bit tight, needs some attention this evening. I have an appointment with Kinetics tomorrow that will be beneficial.
8:45am - 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
9:00am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg full TGUs, 1/1
24kg SLDL, 3/3
9:15am - Complete
Notes - Very good day. Feeling recovered, rested, strong.Left abductor a bit tight, needs some attention this evening. I have an appointment with Kinetics tomorrow that will be beneficial.
Monday, May 16, 2016
5/16/16 Monday May 16, 2016 (32kg CL&PR ladder, 36kg 2H SW)
6:30am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
7:00am - 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
7:15am- Training session - 32kg CL&PR ladder, 36kg 2H SW
2x:
20kg TGU with bridge, 1/1
48kg DL, 5
3x:
32kg CL&PR, 1/1, 2/2, 3/3, 4/4
30 total CL&PR each arm
5x:
36kg 2H SW, 10
50 total reps
8:00am - Complete
Notes - This was an excellent day, starting back at a previous PR for 32kg CL&PR. Very good technique today on the L side for pretty much every rep. On the R side, I think I rushed a couple of reps and used too much momentum, but corrected this on my last several sets. My right trap, bicep tendon, and pec have been a bit tight, and it is slightly affecting my technique on the R side. I need to spend some additional time mobilizing these muscles and I know I will see improvement. It's an interesting thing given that I am right-handed and that is my stronger side. I think what occurs is that due to being stronger on that side, I can rush some of the movement and it ends up being unhelpful in the end. On the left side, I am forced to use great technique. This came through on Friday training with Kevin as well going for a PR press with the 40kg where I didn't hit the lift on the R side, but hit it on the L. This is not a matter of strength at all but it is highlighting a technique / mobility issue that I need to focus on and correct. 2H SW with the 36kg were very strong and felt great. A successful day all around and good start to a new 3 week cycle.
7:00am - 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
7:15am- Training session - 32kg CL&PR ladder, 36kg 2H SW
2x:
20kg TGU with bridge, 1/1
48kg DL, 5
3x:
32kg CL&PR, 1/1, 2/2, 3/3, 4/4
30 total CL&PR each arm
5x:
36kg 2H SW, 10
50 total reps
8:00am - Complete
Notes - This was an excellent day, starting back at a previous PR for 32kg CL&PR. Very good technique today on the L side for pretty much every rep. On the R side, I think I rushed a couple of reps and used too much momentum, but corrected this on my last several sets. My right trap, bicep tendon, and pec have been a bit tight, and it is slightly affecting my technique on the R side. I need to spend some additional time mobilizing these muscles and I know I will see improvement. It's an interesting thing given that I am right-handed and that is my stronger side. I think what occurs is that due to being stronger on that side, I can rush some of the movement and it ends up being unhelpful in the end. On the left side, I am forced to use great technique. This came through on Friday training with Kevin as well going for a PR press with the 40kg where I didn't hit the lift on the R side, but hit it on the L. This is not a matter of strength at all but it is highlighting a technique / mobility issue that I need to focus on and correct. 2H SW with the 36kg were very strong and felt great. A successful day all around and good start to a new 3 week cycle.
Sunday, May 15, 2016
5/14/16 Saturday May 14, 2016 (KB circuit)
1:45pm - belly breathing, lacrosse ball, Primal Move practice - 15 minutes
2:00pm - 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
2:15pm- Training session - KB circuit
5x:
16kg TGU to windmill, 3/3
24kg box rows, 3/3
48kg DL, 5
24kg SN, 10/10
24kg 2H SW, 20
2:45pm - Complete
Notes - Very good training session. Woke up feeling a little bit beat up. Doing a max effort on the press takes it out of you, CNS gets a little depleted straining for that PR. I decided to wait to train until early afternoon and by that time was feeling very ready to go. All of the movements were strong, particularly loved snatching with the 24kg, 100 reps, last rep as strong and powerful as the first. I noticed afterwards for several hours that my back was feeling amazing after this training session, which was pretty cool. Now that I worked out a technique flaw weeks ago and got my feet placement much wider, I have been noticing major improvements on the ballistic lifts. Was great to see this with the 24kg SN.
2:00pm - 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
2:15pm- Training session - KB circuit
5x:
16kg TGU to windmill, 3/3
24kg box rows, 3/3
48kg DL, 5
24kg SN, 10/10
24kg 2H SW, 20
2:45pm - Complete
Notes - Very good training session. Woke up feeling a little bit beat up. Doing a max effort on the press takes it out of you, CNS gets a little depleted straining for that PR. I decided to wait to train until early afternoon and by that time was feeling very ready to go. All of the movements were strong, particularly loved snatching with the 24kg, 100 reps, last rep as strong and powerful as the first. I noticed afterwards for several hours that my back was feeling amazing after this training session, which was pretty cool. Now that I worked out a technique flaw weeks ago and got my feet placement much wider, I have been noticing major improvements on the ballistic lifts. Was great to see this with the 24kg SN.
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