6:55am - belly breathing, lacrosse ball, Primal Move practice - 40 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 - SS PR 32kgs, DB FSQ 32kgs - PR
2x:
20kg TGU, windmill 3/3
48kg DL, 5
SS PR 24kgs, 5/5
DB FSQ 24kgs, 5
5x:
DB FSQ 32kgs, 2
SS PR 32kgs, 2/2
PRs all around
32kg 2H SW, 20
8:30am - Complete
Notes - Huge training day, some serious PRs for me today all in one session. Cleaning and front squatting two 32kgs for doubles, and then doing it with the 32kgs for seesaw presses, for doubles. Had some left in the tank too, this did not exhaust me. Was dialed in on form, really trying to load up by glutes and hams on the cleans, staying very tight, really controlling the bells. Feels amazing to have been able to slowly progress up to this level. I am really excited. Its' all about mastery and just continuing to get better technique, staying tight, and getting stronger one day at a time. Who knows if I will be able to press that 48kg for SFGII in Dallas the first week of August. I don't know. But I do know I have gotten significantly stronger this year, and its simply about doing the work and being smart. I know at some point, if I can keep up this approach and continue to take care of my health and get great coaching, I will press that Beast.
Wednesday, June 15, 2016
6/14/16 Tuesday June 14, 2016 (24kg TGUs, 24kg SLDLs)
7:15am - belly breathing, Primal Move practice, lacrosse ball release - 15 minutes
7:30am - 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)
7:40 - Break
8:30 - Resume
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
8:40am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
8:45am - Complete
Notes - Felt good. Easy, moving very well this morning.
7:30am - 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)
7:40 - Break
8:30 - Resume
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
8:40am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
8:45am - Complete
Notes - Felt good. Easy, moving very well this morning.
Monday, June 13, 2016
6/13/16 Monday June 13, 2016 (TGUs, 2H SW ladder)
7:00am - belly breathing, lacrosse ball, Primal Move practice - 40 minutes
7:40am - 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
7:55am- Training session - TGUs, 2H SW ladder
24kg TGU to kneeling position, 1/1
16kg TK behind the back hold
28kg TGU to kneeling position, 1/1
16kg TK behind the back hold
125 2H SW
8:30am - Complete
Notes - Pretty much a punch-the-clock workout here. All the parts working, feeling good. I did take extra time to mobilize, some soft tissue work this morning, including using the KB handle of a 24kg to try and roll out my abductors.
7:40am - 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
7:55am- Training session - TGUs, 2H SW ladder
24kg TGU to kneeling position, 1/1
16kg TK behind the back hold
28kg TGU to kneeling position, 1/1
16kg TK behind the back hold
32kg TGU to kneeling position, 1/1
16kg TK behind the back hold
16kg TK behind the back hold
24kg 2H SW, 10
28kg 2H SW, 10
32kg 2H SW, 5
24kg 2H SW, 10
28kg 2H SW, 10
36kg 2H SW, 5
24kg 2H SW, 10
28kg 2H SW, 10
40kg 2H SW, 5
24kg 2H SW, 10
28kg 2H SW, 10
44kg 2H SW, 5
24kg 2H SW, 10
28kg 2H SW, 10
48kg 2H SW, 5125 2H SW
8:30am - Complete
Notes - Pretty much a punch-the-clock workout here. All the parts working, feeling good. I did take extra time to mobilize, some soft tissue work this morning, including using the KB handle of a 24kg to try and roll out my abductors.
Sunday, June 12, 2016
6/11/16 Saturday June 11, 2016 (24kg KB aerobics)
8:30am - belly breathing, lacrosse ball, Primal Move practice - 45 minutes
9:15am - 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
9:30am- Training session - 24kg KB aerobics
2x:
24kg TGU, 3/3 windmill position, L, R
48kg DL
24kg CL 1, PR 1, FSQ 1, SN 1, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 2, set down switch hands, repeat
10;00am - Complete
Notes - Moving slow this morning and did a bit of extra soft tissue work, which was good. Used the 24kg on my abductors and really tried to blast those a bit as they were tight. Helped a lot. Actual training was great. snatching really seems to open up my back and makes my hips feel good. Felt great all day. I really noticed how strong by grip is and I was just manhandling the 24kg, which is an amazing feeling. This is great stuff and the progress this year is so evident when I pick up a 24kg and it just feels so damn light. This is a great, great sign for me.
9:15am - 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
9:30am- Training session - 24kg KB aerobics
2x:
24kg TGU, 3/3 windmill position, L, R
48kg DL
24kg CL 1, PR 1, FSQ 1, SN 1, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 2, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 3, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 4, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 5, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 6, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 7, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 8, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 9, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 10, set down switch hands, repeat
10 CL / PR / FSQ per arm, 55 snatches per arm
24kg 2H SW, 10
10;00am - Complete
Notes - Moving slow this morning and did a bit of extra soft tissue work, which was good. Used the 24kg on my abductors and really tried to blast those a bit as they were tight. Helped a lot. Actual training was great. snatching really seems to open up my back and makes my hips feel good. Felt great all day. I really noticed how strong by grip is and I was just manhandling the 24kg, which is an amazing feeling. This is great stuff and the progress this year is so evident when I pick up a 24kg and it just feels so damn light. This is a great, great sign for me.
Saturday, June 11, 2016
6/10/16 Friday June 10, 2016 (TGUs, 2H SW ladder)
7:45am - belly breathing, lacrosse ball, Primal Move practice - 15 minutes
8:00am - 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
8:15am- Training session - TGUs, 2H SW ladder
24kg TGU to kneeling position, 1/1
28kg TGU to kneeling position, 1/1
125 2H SW
8:50am - Complete
Notes - Slept in, tired, but felt very good doing this training session. Strong get-ups, strong swings. Moved quickly, no issue with wind at all. Solid.
8:00am - 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
8:15am- Training session - TGUs, 2H SW ladder
24kg TGU to kneeling position, 1/1
28kg TGU to kneeling position, 1/1
32kg TGU to kneeling position, 1/1
24kg 2H SW, 10
28kg 2H SW, 10
32kg 2H SW, 5
24kg 2H SW, 10
28kg 2H SW, 10
36kg 2H SW, 5
24kg 2H SW, 10
28kg 2H SW, 10
40kg 2H SW, 5
24kg 2H SW, 10
28kg 2H SW, 10
44kg 2H SW, 5
24kg 2H SW, 10
28kg 2H SW, 10
48kg 2H SW, 5125 2H SW
8:50am - Complete
Notes - Slept in, tired, but felt very good doing this training session. Strong get-ups, strong swings. Moved quickly, no issue with wind at all. Solid.
Friday, June 10, 2016
6/9/16 Thursday June 9, 2016 (24kg TGUs, 24kg SLDLs)
7:15am - belly breathing, Primal Move practice, lacrosse ball release - 15 minutes
7:30am - 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)
7:40 - Break
8:30 - Resume
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
8:40am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
8:45am - Complete
Notes - Felt good. Easy, moving very well this morning.
7:30am - 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)
7:40 - Break
8:30 - Resume
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
8:40am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
8:45am - Complete
Notes - Felt good. Easy, moving very well this morning.
Wednesday, June 8, 2016
6/8/16 Wednesday June 8, 2016 (training with Kevin - DB 32kg PRs)
6:00am - 8kg and 12kg halos
6:20am - Training with Kevin
7:40am - Finish
Notes - Very good training day. Started out by doing some arm bars and get-ups with the 16kg. Moved into some 2H and 1H swings with the 24kg. Then did some snatching with the 24kg. Needed to work on lockout on the elbow on the L side. We worked on some thoracic spine opener drills, by doing tall kneeling and holding a 16kg bell behind my back. That was a good mobility exercise, really helped drop down my shoulders into place. Went back to snatching the 24kg and things immediately improved technique-wise. We then practiced some double bell front squats, going double 24s, then 28s, and finishing with 32s for doubles, which is a PR for me. Don't know that I have ever double front-squatted 32s. We then decided to try some pressing. Pressed the 32kg for a couple of doubles on each side, and then went for a see-saw press with the 32s, for doubles on each side. Hit that, no problem, again a PR, I have never done that before. We then did some 2H SW ladders with the 24, 28, and 32 as that will be part of the conditioning cycle we are going to do next. Finished with a 24kg complex that was basically
3 1H SW
1 SN
1 PR
1 FSQ
1 1H SW
3 SN
1 PR
1 FSQ
1 1H SW
1 SN
3 PR
1 FSQ
1 1H SW
1 SN
1 PR
3 FSQ
set the bell down, rest, switch hands, do it again
That was a bitch!!! Going to work that into this conditioning cycle, probably 2 rounds of that for a training day main course. Good stuff all around, delighted with the overall progress.
6:20am - Training with Kevin
7:40am - Finish
Notes - Very good training day. Started out by doing some arm bars and get-ups with the 16kg. Moved into some 2H and 1H swings with the 24kg. Then did some snatching with the 24kg. Needed to work on lockout on the elbow on the L side. We worked on some thoracic spine opener drills, by doing tall kneeling and holding a 16kg bell behind my back. That was a good mobility exercise, really helped drop down my shoulders into place. Went back to snatching the 24kg and things immediately improved technique-wise. We then practiced some double bell front squats, going double 24s, then 28s, and finishing with 32s for doubles, which is a PR for me. Don't know that I have ever double front-squatted 32s. We then decided to try some pressing. Pressed the 32kg for a couple of doubles on each side, and then went for a see-saw press with the 32s, for doubles on each side. Hit that, no problem, again a PR, I have never done that before. We then did some 2H SW ladders with the 24, 28, and 32 as that will be part of the conditioning cycle we are going to do next. Finished with a 24kg complex that was basically
3 1H SW
1 SN
1 PR
1 FSQ
1 1H SW
3 SN
1 PR
1 FSQ
1 1H SW
1 SN
3 PR
1 FSQ
1 1H SW
1 SN
1 PR
3 FSQ
set the bell down, rest, switch hands, do it again
That was a bitch!!! Going to work that into this conditioning cycle, probably 2 rounds of that for a training day main course. Good stuff all around, delighted with the overall progress.
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