6:15am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
6:45am - 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
7:00am- Training session - DB 24kgs SS PR, 32kg 2H SW
2x:
20kg TGU to windmill, 3/3
48kg DL, 5
3x:
DB 24kgs SS PR, 5
32kg 2H SW, 10 x 10 sets
7:30am - Complete
Notes - Very solid training session today for a back-off week. Well rested and feeling strong. Pressing double 24kgs feeling so light and easy. Great sign.
Monday, June 6, 2016
Sunday, June 5, 2016
6/4/16 Saturday June 4, 2016 (24kg 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 - 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
9:30am - Complete
Notes - Great stuff, this felt extremely good. Better wind that past sessions, conditioning I think has ticked up a notch which is good to see.
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 - 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
9:30am - Complete
Notes - Great stuff, this felt extremely good. Better wind that past sessions, conditioning I think has ticked up a notch which is good to see.
Friday, June 3, 2016
6/3/16 Friday June 3, 2016 (CL 44kg, CL&PR 36kg - PR)
6:45am - belly breathing, lacrosse ball, Primal Move practice - 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
7:15am- 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 6 - PR
36kg 2H PR, 20
7:45am - Complete
Notes - Solid day here. Was working off a lack of sleep, but really bore down and got some clean, heavy, solid reps in today. Another PR pressing the 36kg, I am delighted. 6 solid singles each side, with lots left in the tank. A great end to this three-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 - 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 6 - PR
36kg 2H PR, 20
7:45am - Complete
Notes - Solid day here. Was working off a lack of sleep, but really bore down and got some clean, heavy, solid reps in today. Another PR pressing the 36kg, I am delighted. 6 solid singles each side, with lots left in the tank. A great end to this three-week cycle.
Thursday, June 2, 2016
6/2/16 Thursday June 2, 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
24kg full TGUs, 1/1
24kg SLDL, 5/5
9:15am - Complete
Notes - Felt good. Stayed up extremely late last night trying to get work done, but slept in a little bit and felt ok when I woke up. Moving around pretty well too. Heavy singles for pressing with the 36kg tomorrow, with a 44kg loaded clean for prep. Going to be good.
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
24kg full TGUs, 1/1
24kg SLDL, 5/5
9:15am - Complete
Notes - Felt good. Stayed up extremely late last night trying to get work done, but slept in a little bit and felt ok when I woke up. Moving around pretty well too. Heavy singles for pressing with the 36kg tomorrow, with a 44kg loaded clean for prep. Going to be good.
Wednesday, June 1, 2016
6/1/16 Wednesday June 1, 2016 (DB 28kgs FSQ, 20kg SN)
7:40am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
8:10am - 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
8:25am- 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 - Excellent training session today. Got some extra rest, I needed it. Left abductor a bit tight. Came home last night after coaching the kids' baseball team and mowed the yard and did yard work for 90 minutes, so running around late into the night. With that said, was refreshed here this morning and hit some strong sets of front squat, with easy snatches. It's crazy how easy that 20kg pops up in the snatch. I like it quite a bit paired with heavy front squats, it feels like a rest.
8:10am - 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
8:25am- 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 - Excellent training session today. Got some extra rest, I needed it. Left abductor a bit tight. Came home last night after coaching the kids' baseball team and mowed the yard and did yard work for 90 minutes, so running around late into the night. With that said, was refreshed here this morning and hit some strong sets of front squat, with easy snatches. It's crazy how easy that 20kg pops up in the snatch. I like it quite a bit paired with heavy front squats, it feels like a rest.
Tuesday, May 31, 2016
5/31/16 Tuesday May 31, 2016 (16kg TGUs, 16kg SLDLs)
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.
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.
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.
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