8:45am - belly breathing, Primal Move practice, lacrosse ball release - 15 minutes
9:00am - 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
9:15am- Training session - 16kg TGUs, 16kg SLDLs
16kg full TGUs, 1/1
16kg SLDL, 5/5
9:30am - Complete
Notes - Light, easy, just wanted to move around. Somewhat sore and tight in the pecs / shoulders from the heaving pressing yesterday, as I expected. But all around, pretty good. Need another good night's sleep and recovery.
Tuesday, May 31, 2016
Monday, May 30, 2016
5/30/16 Monday May 30, 2016 (32kg CL&PR ladder - PR, 44kg 2H SW)
Back from a trip to Port Townsend
5:00pm - belly breathing, lacrosse ball, Primal Move practice - 25 minutes
5:25pm - 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
5:40pm- Training session - 32kg CL&PR ladder, 44kg 2H SW
2x:
20kg TGU with bridge, 1/1
48kg DL, 5
5x (up from 4x last week):
32kg CL&PR, 1/1, 2/2, 3/3, 4/4
50 total CL&PR each arm
5x:
44kg 2H SW, 10
50 total reps
6:40pm - Complete
Notes - Took some time away this weekend in Port Townsend with my girlfriend and her dog. Had a great time, very relaxing, just what I needed. Nice Memorial Day. Got back in the late afternoon and got my training time in. This was NO JOKE. Holy shit. Might have been one of the hardest training sessions I have ever experienced. I really focused on great form on every rep, really using my glutes and pressing off of the lats. My pressing groove has greatly improved. If you asked me a year ago do you think I would be at this point in pressing I would say probably no way in hell. Cleaning and pressing the 32kg 100 times in 45 minutes is no freaking joke, but that is what I accomplished today. I am really proud of this accomplishment, it was done in a very safe and controlled manner. Definitely really had to focus on taking rest times, which I rarely do for KB training sessions, but it was necessary to take some walks, shake things out, particularly before each ladder of 4. In any event, really cool to accomplish this today.
5:00pm - belly breathing, lacrosse ball, Primal Move practice - 25 minutes
5:25pm - 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
5:40pm- Training session - 32kg CL&PR ladder, 44kg 2H SW
2x:
20kg TGU with bridge, 1/1
48kg DL, 5
5x (up from 4x last week):
32kg CL&PR, 1/1, 2/2, 3/3, 4/4
50 total CL&PR each arm
5x:
44kg 2H SW, 10
50 total reps
6:40pm - Complete
Notes - Took some time away this weekend in Port Townsend with my girlfriend and her dog. Had a great time, very relaxing, just what I needed. Nice Memorial Day. Got back in the late afternoon and got my training time in. This was NO JOKE. Holy shit. Might have been one of the hardest training sessions I have ever experienced. I really focused on great form on every rep, really using my glutes and pressing off of the lats. My pressing groove has greatly improved. If you asked me a year ago do you think I would be at this point in pressing I would say probably no way in hell. Cleaning and pressing the 32kg 100 times in 45 minutes is no freaking joke, but that is what I accomplished today. I am really proud of this accomplishment, it was done in a very safe and controlled manner. Definitely really had to focus on taking rest times, which I rarely do for KB training sessions, but it was necessary to take some walks, shake things out, particularly before each ladder of 4. In any event, really cool to accomplish this today.
Saturday, May 28, 2016
5/28/16 Saturday May 28, 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, 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.
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.
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.
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