8:30am - belly breathing, lacrosse ball, Primal Move practice - 30 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
9:15am- Training session - loaded cleans, CL&PR 36kg, 2H SW 48kg
2x:
hanging
12kg BU TGU, 1/1
48kg DL, 5
parallete bars L-sit hold 10-20 seconds
36kg 2H SW, 5
40kg 2HSP ,3
3x:
40kg loaded CL, 1/1
44kg loaded CL, 1/1
3x:
36kg CL&PR, 1/1, 2/2
9 clean and presses per arm
5x:
48kg 2H SW, 10
10:00am - Complete
Notes - Very heavy day, this was intensive but very good. Lots of work in, the loaded cleans were strong, I need that practice if I am going to come even close to trying to press at least the 44 at SFGII, ideally the beast as I need that to pass the strength test. I keep focusing on how far I have come and I just need to keep going at this pace, and I will get there. The 36kg presses were easier today than on Wednesday, so that that was a good sign. Off to Priest Lake, ID to enjoy a holiday weekend - very excited.
Saturday, July 2, 2016
Friday, July 1, 2016
7/1/16 Friday July 1, 2016 (Training with Kevin)
6:00am - KB warm up
12k halos 4x each way x 2
16kg arm bars, 1/1, x 2, with shoulder rotations
16kg arm bar to press, 3/3, with shoulder rotations
6:20am - Training with Kevin
Good training session today. Did some hanging from the bar, to loosen up shoulders and lats, which we are going to incorporate more than I have. That should be good to work out some of the tightness from so much pressing. Did some bottoms up work, both bottom up getups, cleans, front squats, and windmills during the training session. Going to work those into training as well as warm up sets. I really enjoyed that. 12kg on the get-ups and windmills, 20kg on the cleans and front squats. Did some swings, and then practiced doing some push presses with the 28kg and the 32kg. Used a deep squat into the push press, and then a half squat, just greasing the movement. The push press is also gong into the next training cycle and we are going to work up to pretty heavy bells overhead with it. Also going to continue pressing the 36kg for reps. And using 2H beast swings with the 48kg to keep that size of bell in my hands as much as possible to get ready for SFG II in Dallas on August 6 when I need to try and press the damn thing.
7:30am - Done
12k halos 4x each way x 2
16kg arm bars, 1/1, x 2, with shoulder rotations
16kg arm bar to press, 3/3, with shoulder rotations
6:20am - Training with Kevin
Good training session today. Did some hanging from the bar, to loosen up shoulders and lats, which we are going to incorporate more than I have. That should be good to work out some of the tightness from so much pressing. Did some bottoms up work, both bottom up getups, cleans, front squats, and windmills during the training session. Going to work those into training as well as warm up sets. I really enjoyed that. 12kg on the get-ups and windmills, 20kg on the cleans and front squats. Did some swings, and then practiced doing some push presses with the 28kg and the 32kg. Used a deep squat into the push press, and then a half squat, just greasing the movement. The push press is also gong into the next training cycle and we are going to work up to pretty heavy bells overhead with it. Also going to continue pressing the 36kg for reps. And using 2H beast swings with the 48kg to keep that size of bell in my hands as much as possible to get ready for SFG II in Dallas on August 6 when I need to try and press the damn thing.
7:30am - Done
Thursday, June 30, 2016
6/30/16 Thursday June 30, 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 - Good day, uneventful. Significantly less tight than earlier in the week, really pleased about that.
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 - Good day, uneventful. Significantly less tight than earlier in the week, really pleased about that.
Wednesday, June 29, 2016
6/29/16 Wednesday June 29 2016 (CL&PR 36kgs, 2H SW 48kg )
7:00am - belly breathing, lacrosse ball, Primal Move practice - 50 minutes (needed extra time to mobilize, very tight shoulders, pec)
7:50am - 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
8:05am- Training session - CL&PR 36kg, 2H SW 48kg
2x:
24kg TGU, 3/3 windmills
48kg DL, 5
28kg PR, 3/3
32kg PR, 2/2
4x:
36kg CL&PR, 1/1, 2/2
(2nd set, failed 2nd rep on the R side, put down and got the rep, kept going)
12 clean and presses per arm
5x:
48kg 2H SW, 10
8:45am - Complete
Notes - Interesting day. Did not feel good, stomach was in knots and a bit of nausea even. A little something is up here for sure. Right side feeling a hell of a lot better today particularly the R elbow, thankfully, given a lot of focused lacrosse ball work on trying to relieve some tension. Very much focused on technique today, this all went fine. I did have a failed rep on the 2nd rep of my 2nd set of 36kg CL&PR, on the R side, which is the tight side. I caught the clean a little wide, not a good position to press from. I noticed it right away and just set the bell down, there was no reason to really grind out the rep and waste energy. I re-focused, got tighter on my next rep and all subsequent reps, and things went fine. I decided not to push for 5 sets but stopped short of that at 4 sets. The 2H SW with the 48kg was solid, felt very good.
7:50am - 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
8:05am- Training session - CL&PR 36kg, 2H SW 48kg
2x:
24kg TGU, 3/3 windmills
48kg DL, 5
28kg PR, 3/3
32kg PR, 2/2
4x:
36kg CL&PR, 1/1, 2/2
(2nd set, failed 2nd rep on the R side, put down and got the rep, kept going)
12 clean and presses per arm
5x:
48kg 2H SW, 10
8:45am - Complete
Notes - Interesting day. Did not feel good, stomach was in knots and a bit of nausea even. A little something is up here for sure. Right side feeling a hell of a lot better today particularly the R elbow, thankfully, given a lot of focused lacrosse ball work on trying to relieve some tension. Very much focused on technique today, this all went fine. I did have a failed rep on the 2nd rep of my 2nd set of 36kg CL&PR, on the R side, which is the tight side. I caught the clean a little wide, not a good position to press from. I noticed it right away and just set the bell down, there was no reason to really grind out the rep and waste energy. I re-focused, got tighter on my next rep and all subsequent reps, and things went fine. I decided not to push for 5 sets but stopped short of that at 4 sets. The 2H SW with the 48kg was solid, felt very good.
6/29/16 Tuesday June 29, 2016 (KB warm up)
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- End
Notes - Really tight, both in the abductors but primarily the right shoulder / pec is tight, causing bicep tightness and elbow is irritated. I think this is a carryover from not enough sleep lately or mobility work on the shoulders but also exacerbated a bit by the double bell work on Monday with the 24kgs, and rows. Too movements I don't do much I think it was a little too much newness introduced on top of the lack of sleep / not enough mobility work recently on the shoulders. Need to watch this carefully. Increased time with the lacrosse ball on hot spots, and also scheduled a body work session for this Friday.
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- End
Notes - Really tight, both in the abductors but primarily the right shoulder / pec is tight, causing bicep tightness and elbow is irritated. I think this is a carryover from not enough sleep lately or mobility work on the shoulders but also exacerbated a bit by the double bell work on Monday with the 24kgs, and rows. Too movements I don't do much I think it was a little too much newness introduced on top of the lack of sleep / not enough mobility work recently on the shoulders. Need to watch this carefully. Increased time with the lacrosse ball on hot spots, and also scheduled a body work session for this Friday.
Monday, June 27, 2016
6/27/16 Monday June 27, 2016 (DB 24kgs complex)
6:45am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes (needed extra time to mobilize, very tight hamstrings and hips)
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
7:20am- Training session - DB 24kgs complex
2x:
20kg TGU, 3/3 windmills
20kg GSq, 5
30 minutes
DB 24kgs CL 1, PR 1, FSQ 1, Row 1 (used a box for the row)
Not sure how many sets, maybe 17 or 18. The rows slowed things down a bit.
24kg 2H SW, 20
8:00am - Complete
Notes - I enjoyed this. Have not done doubles work in some time. Its a different groove for sure. I noticed in the pressing had significantly improved overhead mobility, and the pressing groove was better. More engaged lats, and arms were closer to my head (straighter line up, better thoracic mobility). That was great to feel. I have not double overhead pressed bells in a long, long time.
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
7:20am- Training session - DB 24kgs complex
2x:
20kg TGU, 3/3 windmills
20kg GSq, 5
30 minutes
DB 24kgs CL 1, PR 1, FSQ 1, Row 1 (used a box for the row)
Not sure how many sets, maybe 17 or 18. The rows slowed things down a bit.
24kg 2H SW, 20
8:00am - Complete
Notes - I enjoyed this. Have not done doubles work in some time. Its a different groove for sure. I noticed in the pressing had significantly improved overhead mobility, and the pressing groove was better. More engaged lats, and arms were closer to my head (straighter line up, better thoracic mobility). That was great to feel. I have not double overhead pressed bells in a long, long time.
Saturday, June 25, 2016
6/25/16 Saturday June 25, 2016 (24kg KB aerobics)
3:30pm - belly breathing, lacrosse ball, Primal Move practice - 15 minutes
3:45pm - 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
4:00pm- Training session - 24kg KB aerobics
2x:
20kg TGU, 3/3 windmill position, L, R
20kg GSq, 5
At Greenlake
4:30pm
24kg 2H SW, 20
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
5:00pm - Complete
30 minute walk around the lake
Notes - Fantastic training session. Did this in the warm 70 degree sun at Greenlake. Amazing. I love training out in the open like that. So cool. Feeling really strong. Wind is a little bit better than it has been too after a couple of weeks of trying to focus on conditioning.
3:45pm - 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
4:00pm- Training session - 24kg KB aerobics
2x:
20kg TGU, 3/3 windmill position, L, R
20kg GSq, 5
At Greenlake
4:30pm
24kg 2H SW, 20
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, 20
24kg 2H SW, 20
30 minute walk around the lake
Notes - Fantastic training session. Did this in the warm 70 degree sun at Greenlake. Amazing. I love training out in the open like that. So cool. Feeling really strong. Wind is a little bit better than it has been too after a couple of weeks of trying to focus on conditioning.
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