6:00am - belly breathing, lacrosse ball, Primal Move practice - 40 minutes
6:40am - 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
6:55am- 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
24kg 2H SW, 10
5x:
DB FSQ 32kgs, 3
SS PR 32kgs, 3/3
PRs all around
24kg 2H SW, 20
7:35am - Complete
Notes - Huge PRs today, really pleased. Great technique, feeling strong. This was awesome.
Wednesday, June 22, 2016
6/22/16 Tuesday June 22, 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
7:45am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:50am - Complete
Notes - Fine day. Pressed for time.
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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
7:45am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:50am - Complete
Notes - Fine day. Pressed for time.
6/22/16 Tuesday June 22, 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
7:45am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:50am - Complete
Notes - Fine day. Pressed for time.
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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 24g with 3 presses and rotations, 1/1
7:45am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:50am - Complete
Notes - Fine day. Pressed for time.
Monday, June 20, 2016
6/20/16 Monday June 20, 2016 (TGUs, 2H SW ladder)
7:30am - belly breathing, lacrosse ball, Primal Move practice - 40 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 - 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
100 2H SW
9:00am - Complete
Notes - Solid work. Reversed bells from last week to emphasize more reps with the heavier bells, as per Kevin's instruction. Felt very good today. Get-ups felt stronger than last week as well.
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 - 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, 5
28kg 2H SW, 5
32kg 2H SW, 10
24kg 2H SW, 5
28kg 2H SW, 5
36kg 2H SW, 10
24kg 2H SW, 5
28kg 2H SW, 5
40kg 2H SW, 10
24kg 2H SW, 5
28kg 2H SW, 5
44kg 2H SW, 10
24kg 2H SW, 5
28kg 2H SW, 5
48kg 2H SW, 10100 2H SW
9:00am - Complete
Notes - Solid work. Reversed bells from last week to emphasize more reps with the heavier bells, as per Kevin's instruction. Felt very good today. Get-ups felt stronger than last week as well.
Saturday, June 18, 2016
6/18/16 Saturday June 18, 2016 (24kg KB aerobics)
In Spokane
7:40am - belly breathing, lacrosse ball, Primal Move practice - 25 minutes
8:05am - Kettlebell warm up
1/2K halos - 16kg, 5X each side / each leg (total 10X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:20am- Training session - 24kg KB aerobics
2x:
24kg TGU, 3/3 windmill position, L, R
24kg GSq, 5
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
8:50am - Complete
Notes - Training session in the morning from our hotel room in Spokane. The absolute beauty of kettlebells. I am not sure I can really articulate how awesome it is to be able to carry a couple of bells with you on vacation etc. and have a hand-held gym wherever you go. One 16kg and one 24kg and I was completed gassed after marching through this KB aerobics session with little rest periods. Great stuff.
7:40am - belly breathing, lacrosse ball, Primal Move practice - 25 minutes
8:05am - Kettlebell warm up
1/2K halos - 16kg, 5X each side / each leg (total 10X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:20am- Training session - 24kg KB aerobics
2x:
24kg TGU, 3/3 windmill position, L, R
24kg GSq, 5
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
Notes - Training session in the morning from our hotel room in Spokane. The absolute beauty of kettlebells. I am not sure I can really articulate how awesome it is to be able to carry a couple of bells with you on vacation etc. and have a hand-held gym wherever you go. One 16kg and one 24kg and I was completed gassed after marching through this KB aerobics session with little rest periods. Great stuff.
Friday, June 17, 2016
6/17/16 Friday June 17, 2016 (24kg moving target complex)
7:45am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
8:15am - 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
8:30am- Training session - 24kg moving target complex
2x:
24kg TGU, windmill 3/3
16kg TK behind the back neck stretch
24kg GSq, 5
3x:
24kg 3 1H SW, 1 SN, 1 PR, 1 FSQ
24kg 1 1H SW, 3 SN, 1 PR, 1 FSQ
That was a bitch.
24kg 2H SW, 20
9:00am - Complete
Notes - Man that conditioning session was HARD. Not the type of training I have been doing lately. Best thing is that last night I spent a lot of time blasting my abductors with the KB to loosen then up, which really helped. They got very tight after pressing and squatting Wed. I went with a wide stance on the ballistics today, really felt good, back opening up, hips, abductors. Great sign. Headed to Spokane for the weekend, bringing my 16 and 24kg, going to get a little bit of work in and some R&R with the kids for Father's Day weekend.
8:15am - 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
8:30am- Training session - 24kg moving target complex
2x:
24kg TGU, windmill 3/3
16kg TK behind the back neck stretch
24kg GSq, 5
3x:
24kg 3 1H SW, 1 SN, 1 PR, 1 FSQ
24kg 1 1H SW, 3 SN, 1 PR, 1 FSQ
24kg 1 1H SW, 1 SN, 3 PR, 1 FSQ
24kg 1 1H SW, 1 SN, 1 PR, 3 FSQ
set bell down
switch hands and do it again
That was a bitch.
24kg 2H SW, 20
9:00am - Complete
Notes - Man that conditioning session was HARD. Not the type of training I have been doing lately. Best thing is that last night I spent a lot of time blasting my abductors with the KB to loosen then up, which really helped. They got very tight after pressing and squatting Wed. I went with a wide stance on the ballistics today, really felt good, back opening up, hips, abductors. Great sign. Headed to Spokane for the weekend, bringing my 16 and 24kg, going to get a little bit of work in and some R&R with the kids for Father's Day weekend.
6/16/16 Thursday June 16, 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 - Insanely tight hip flexors, abductors today - the double 32kgs caught up with me a bit. Need to work harder on releasing these muscles. That was more of a shock to the system than I anticipated it appears.
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 - Insanely tight hip flexors, abductors today - the double 32kgs caught up with me a bit. Need to work harder on releasing these muscles. That was more of a shock to the system than I anticipated it appears.
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