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, 10
2:45pm - Complete
Notes - This was excellent. Very solid today, felt great. Nice to get a little bit of conditioning in on the weekends and get the heart pumping. Snatching the 24kg has never felt this easy.
Saturday, May 28, 2016
Friday, May 27, 2016
5/27/16 Friday May 27, 2016 (CL 44kg, CL&PR 36kg - PR)
6:45am - belly breathing, lacrosse ball, Primal Move practice - 30 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
7:30am- Training session - CL 44kg, CL&PR 36kg
2x:
16kg TGU with bridge, 1/1
48kg DL, 5
36kg HSP, 1, x 3
44kg CL, loaded, 1/1, x 3
36kg CL&PR, 1/1, x 5 - PR
36kg 2H PR, 20
8:00am - Complete
Notes - Good day particularly noting I was able to release a lot of tension in the abductors last night by using a KB to dig into those areas. This was a solid training session, hit another PR in terms of doing 5 singles on each side pressing the 36kg. These were not difficult, even the last single on each side, which is a really great sign. Pressing strength continues to move up and that's awesome. I have really added a significant amount of muscle mass to my shoulders, traps, and arms this year. My upper body is easily the biggest it has ever been. I think we may back off the shoulders a little bit after this cycle from what Kevin intimated, but so far, so good. Whenever I get back to moving up and pressing the 40kg for reps, I believe I will be ready.
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
7:30am- Training session - CL 44kg, CL&PR 36kg
2x:
16kg TGU with bridge, 1/1
48kg DL, 5
36kg HSP, 1, x 3
44kg CL, loaded, 1/1, x 3
36kg CL&PR, 1/1, x 5 - PR
36kg 2H PR, 20
8:00am - Complete
Notes - Good day particularly noting I was able to release a lot of tension in the abductors last night by using a KB to dig into those areas. This was a solid training session, hit another PR in terms of doing 5 singles on each side pressing the 36kg. These were not difficult, even the last single on each side, which is a really great sign. Pressing strength continues to move up and that's awesome. I have really added a significant amount of muscle mass to my shoulders, traps, and arms this year. My upper body is easily the biggest it has ever been. I think we may back off the shoulders a little bit after this cycle from what Kevin intimated, but so far, so good. Whenever I get back to moving up and pressing the 40kg for reps, I believe I will be ready.
5/26/16 Thursday May 26, 2016 (24kg TGUs, 24kg SLDLs)
6:45am - belly breathing, Primal Move practice, lacrosse ball release - 15 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
quadruped shoulder rotations against the wall
7:15am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:30am - Complete
Notes - Quick. Pretty tired after training last night, as I expected. This was just intended to move around. Abductors incredibly tight from all the traveling. I used a kettlebell at night to dig into the abductors and release the tension, which really helped a lot. That's a nice additional use of the KB that I discovered some time ago. Thankfully this doesn't happen all the time but definitely from sitting from long periods, I can get really tight in the front of the hips, upper quads, and abductors.
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
quadruped shoulder rotations against the wall
7:15am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:30am - Complete
Notes - Quick. Pretty tired after training last night, as I expected. This was just intended to move around. Abductors incredibly tight from all the traveling. I used a kettlebell at night to dig into the abductors and release the tension, which really helped a lot. That's a nice additional use of the KB that I discovered some time ago. Thankfully this doesn't happen all the time but definitely from sitting from long periods, I can get really tight in the front of the hips, upper quads, and abductors.
Thursday, May 26, 2016
5/25/16 Wednesday May 25, 2016 (DB 28kgs FSQ, 20kg SN)
Back from training in Chicago, doing this late at night
9:30pm - belly breathing, lacrosse ball, Primal Move practice - 15 minutes
9:45pm - 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
10:00pm- 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
10:30pm - Complete
Notes - Kicked some serious ass today, which was impressive. Was in Chicago for training, flew back, got this training session in. Writing this on Thursday, my hips are definitely tight from all the flying but will get in some mobility work, do some swings, loosen these up. Was a strong session last night though, finishing at 1030pm at night, unusual for me, but I got the work done.
Monday, May 23, 2016
5/23/16 Monday May 23, 2016 (32kg CL&PR ladder - PR, 40kg 2H SW)
6:15am - belly breathing, lacrosse ball, Primal Move practice - 20 minutes
6:35am - 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
6:50am- Training session - 32kg CL&PR ladder, 40kg 2H SW
2x:
20kg TGU with bridge, 1/1
48kg DL, 5
4x (up from 3x last week):
32kg CL&PR, 1/1, 2/2, 3/3, 4/4
40 total CL&PR each arm
5x:
40kg 2H SW, 10
50 total reps
7:45am - Complete
Notes - Great day. This was pretty challenging, I definitely was really concentrating and taking a little extra time on the last couple of reps of each set, but maintained very good form, no failure on any rep. Will need to try and rest the next couple of days and get some decent recovery. I am flying to Chicago for work this evening, back Wed evening, so not ideal but that's ok. Pretty exciting to get 4 sets of ladders to 4 for the 32kg. Really pleased.
6:35am - 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
6:50am- Training session - 32kg CL&PR ladder, 40kg 2H SW
2x:
20kg TGU with bridge, 1/1
48kg DL, 5
4x (up from 3x last week):
32kg CL&PR, 1/1, 2/2, 3/3, 4/4
40 total CL&PR each arm
5x:
40kg 2H SW, 10
50 total reps
7:45am - Complete
Notes - Great day. This was pretty challenging, I definitely was really concentrating and taking a little extra time on the last couple of reps of each set, but maintained very good form, no failure on any rep. Will need to try and rest the next couple of days and get some decent recovery. I am flying to Chicago for work this evening, back Wed evening, so not ideal but that's ok. Pretty exciting to get 4 sets of ladders to 4 for the 32kg. Really pleased.
Sunday, May 22, 2016
5/21/16 Saturday May 21, 2016 (24kg 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 - 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.
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.
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.
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