1:15pm - belly breathing, lacrosse ball, Primal Move practice - 15 minutes
1:30pm - 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
1:45pm- Training session - 32/36kg PR, 32kg 1H SW
12kg BU TGU, 1/1
12kg Windmill, 2/2
24kg TGU, 1/1
12kg Windmill, 2/2
32kg TGU, 1/1
12kg Windmill, 2/2
5x:
32kg PR, 2/2
36kg PR, 1/1
32kg 1H SW, 10/10, x 5, on the minute 5 minutes
100 swings
2:35pm - Complete
Notes - Very good day. I definitely noticed a difference on my presses today, it really struck me on the 32kg in particular how there was a complete lack of a sticking point, I was really driving that bell up. Probably the strongest presses I have ever had with the 32kg. I am not quite sure what to say, it is possible that warm up with the windmill was helping me open a bit in the thoracic area. Or I am just getting better with the 32kg. 36kg presses were very solid. Just good reps all around. Best part of the day was getting the 100 swings in under 5 minutes (just barely) with the 32kg. That is the Simple standard from Simple and Sinister, so it's good to know I have that in my back pocket. It's a decent accomplishment to be able to swing the 32kg with power 100 times in 5 minutes, noting this was after some decently heavy pressing. Nice.
Saturday, July 23, 2016
7/22/16 Friday July 22, 2016 (training with Kevin)
6:20am - Training with Kevin
Did some foam rolling, arm bar series to warm up a bit.
Did some bottoms up TGUs, normal TGUs to start. 16kg, 24kg, then into 32kg. Worked on locking out the elbow, my normal area of needed focus. Also Kevin pointed out that I was lifting my heel on the forward leg at times where that could cause an issue for testing day at SFGII, so that is something I will be focused on.
We worked on the windmill series, weighted and unweighted, to continue practicing the movement and get more accustomed to it. We learned that if I do not try and keep my right leg straight, but give it a little bend, with the bell in the right hand, things go much, much better on that side, I get better depth, and less tightening of the abductor on the left leg. That was a good find, and one that should help me as I practice this before SFGII.
We worked some 1H SW with the 32kg, looked good, a reminder to make sure I keep my arm totally straight, no bend.
We then practiced some double snatches with the 20kgs, and then some double push presses with the 20kgs. Those were feeling good, both movements will be tested at SFGII. We then did a few sets of jerks with the 20kgs. Kevin was very pleased with what he saw, and so was I. Some technique find in the jerk, to clean the bells and keep them connected in the rack like a double front squat, as opposed to push press in the rack (arms wider). My jerk technique and drive to lockout immediately improved with that tweak.
Finished the day with 5 sets of 5 on the double snatch with the 20kgs. Great movement, very athletic, you really need to drive extremely hard with the hips.
We are going to slow it down a bit, continue to keep pressing, but probably dialing back on overall volume, and working in some conditioning leading up to SFGII in Dallas August 6-7. I am getting excited now!
7:55am - Done
Did some foam rolling, arm bar series to warm up a bit.
Did some bottoms up TGUs, normal TGUs to start. 16kg, 24kg, then into 32kg. Worked on locking out the elbow, my normal area of needed focus. Also Kevin pointed out that I was lifting my heel on the forward leg at times where that could cause an issue for testing day at SFGII, so that is something I will be focused on.
We worked on the windmill series, weighted and unweighted, to continue practicing the movement and get more accustomed to it. We learned that if I do not try and keep my right leg straight, but give it a little bend, with the bell in the right hand, things go much, much better on that side, I get better depth, and less tightening of the abductor on the left leg. That was a good find, and one that should help me as I practice this before SFGII.
We worked some 1H SW with the 32kg, looked good, a reminder to make sure I keep my arm totally straight, no bend.
We then practiced some double snatches with the 20kgs, and then some double push presses with the 20kgs. Those were feeling good, both movements will be tested at SFGII. We then did a few sets of jerks with the 20kgs. Kevin was very pleased with what he saw, and so was I. Some technique find in the jerk, to clean the bells and keep them connected in the rack like a double front squat, as opposed to push press in the rack (arms wider). My jerk technique and drive to lockout immediately improved with that tweak.
Finished the day with 5 sets of 5 on the double snatch with the 20kgs. Great movement, very athletic, you really need to drive extremely hard with the hips.
We are going to slow it down a bit, continue to keep pressing, but probably dialing back on overall volume, and working in some conditioning leading up to SFGII in Dallas August 6-7. I am getting excited now!
7:55am - Done
7/21/16 Thursday July 21, 2016 (24kg TGU, SLDL)
7:45am - belly breathing, Primal Move practice, lacrosse ball release - 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 24g with 3 presses and rotations, 1/1
8:15am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
8:20am - Complete
Notes - Good day, uneventful. Been going very light on off days, definitely need the recovery time from the hard training.
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 24g with 3 presses and rotations, 1/1
8:15am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
8:20am - Complete
Notes - Good day, uneventful. Been going very light on off days, definitely need the recovery time from the hard training.
Wednesday, July 20, 2016
7/20/16 Wednesday July 20, 2016 (DB 32kgs FSQ, SS PR 32kgs - PRs, 32kg 1H SW)
Back from being in Spokane
12:30pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
1:00pm - 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
1:15pm- Training session - DB 32kgs FSQ, SS PR, 32kg 1H SW
16kg BU TGU, 1/1 (fail on the R side, then got it)
40kg GSq, 5
24kg TGU, 1/1
44kg GSq, 4 (best ever with this bell)
32kg TGU, 1/1
48kg GSq, 1/1 (best ever with this bell)
4x:
DB 32kg FSQ, 4 (PR)
SS PR 32kgs, 4/4 (PR)
32kg 1H SW, 5/5, x 10
100 swings
2:00pm - Complete
Notes - Was in Spokane yesterday afternoon and this morning, came back and hit this mid day. Wow, this was very strong. Personal records on front squatting the double 32s and seesawing pressing them as well. 4 sets of 4 reps, each lift. I had to grind out the last presses in the last two sets, but stayed with very good form and got the reps. This was pretty close to a max on the last set, last reps, for sure, but really delighted to get a strong grind in and finish these lifts. 1H swinging the 32kg it felt like a 24!!!! Unreal. Love it.
12:30pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
1:00pm - 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
1:15pm- Training session - DB 32kgs FSQ, SS PR, 32kg 1H SW
16kg BU TGU, 1/1 (fail on the R side, then got it)
40kg GSq, 5
24kg TGU, 1/1
44kg GSq, 4 (best ever with this bell)
32kg TGU, 1/1
48kg GSq, 1/1 (best ever with this bell)
4x:
DB 32kg FSQ, 4 (PR)
SS PR 32kgs, 4/4 (PR)
32kg 1H SW, 5/5, x 10
100 swings
2:00pm - Complete
Notes - Was in Spokane yesterday afternoon and this morning, came back and hit this mid day. Wow, this was very strong. Personal records on front squatting the double 32s and seesawing pressing them as well. 4 sets of 4 reps, each lift. I had to grind out the last presses in the last two sets, but stayed with very good form and got the reps. This was pretty close to a max on the last set, last reps, for sure, but really delighted to get a strong grind in and finish these lifts. 1H swinging the 32kg it felt like a 24!!!! Unreal. Love it.
7/19/16 Tuesday July 19, 2016 (24kg TGU, SLDL)
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 24g with 3 presses and rotations, 1/1
7:15am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:20am - Complete
Notes - Good day, uneventful.
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 24g with 3 presses and rotations, 1/1
7:15am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:20am - Complete
Notes - Good day, uneventful.
Monday, July 18, 2016
7/18/16 Monday July 18, 2016 (36kg CL&PR, 48kg 2H SW)
6:30am - belly breathing, lacrosse ball, Primal Move practice - 45 minutes (extra mobility time, lacrosse ball)
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 - 36kg CL&PR, 48kg 2H SW
2x:
24kg TGU, 1/1
48kg DL, 5
20kg BU PR, 1/1
20kg windmill, 1/1
40kg loaded CL, 1/1
44kg HSP, 1, x 3
44kg loaded CL, 1/1
4x:
36kg CL&PR, 1/1, 2/2
12 presses per arm
48kg 2H SW, 10, x 5
50 2H SW
8:15am - Complete
Notes - Tough sledding this morning, felt a little bit like I was hanging on trying to survive this one:) Took me some time to warm up, didn't feel energized like I was hoping this morning. Did get in some good work, I felt like 4 sets of clean and pressing the 36 kg for 1/1, 2/2 was pretty solid. Got in some heavy swings with the 48kg. As I write this my right oblique and hip are tight, need to stretch out and mobilize this evening.
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 - 36kg CL&PR, 48kg 2H SW
2x:
24kg TGU, 1/1
48kg DL, 5
20kg BU PR, 1/1
20kg windmill, 1/1
40kg loaded CL, 1/1
44kg HSP, 1, x 3
44kg loaded CL, 1/1
4x:
36kg CL&PR, 1/1, 2/2
12 presses per arm
48kg 2H SW, 10, x 5
50 2H SW
8:15am - Complete
Notes - Tough sledding this morning, felt a little bit like I was hanging on trying to survive this one:) Took me some time to warm up, didn't feel energized like I was hoping this morning. Did get in some good work, I felt like 4 sets of clean and pressing the 36 kg for 1/1, 2/2 was pretty solid. Got in some heavy swings with the 48kg. As I write this my right oblique and hip are tight, need to stretch out and mobilize this evening.
Sunday, July 17, 2016
7/15/16 Saturday July 15, 2016 (KB circuit)
1:45pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
2:15pm - 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
2:30pm- Training session - KB circuit
2x:
12kg BU TGU, 1/1
12kg BU Windmill, 1/1
24kg 2H SW, 10
32kg 2H SW, 10
Circuit, 3x:
32kg TGU, 1/1
32kg 1H SW, 5/5
32kg CL&PR, 3/3
32kg 1H SW, 5/5
48kg GSq, 3
32kg 1H SW, 5/5
24kg SN, 10/10
Good volume here overall
24kg 2H SW, 10
3:15pm - Complete
Notes - Solid day, did this in the afternoon, it was quite hot outside, I was sweating a ton (did this out in the sun, because of the get-ups, kind of wish I had done this under the canopy but oh well. Had to take breaks, this was pretty tough in terms of the conditioning element. Real solid movements overall though I am not particularly comfortable doing goblet squats with the 48kg. Getting that bell off the ground is difficult. Overall though, felt very good, very pleased, lot of time with the 32kg. Really noticing body composition changes lately. Traps have just absolutely blown up, insane. That's been a real nice side benefit without really focusing on that, just really trying to hone in on the training. I think I have really noticed once I passed that threshold to be using the 32kg all the time for a lot of stuff, things really started to accelerate with the muscle growth.
2:15pm - 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
2:30pm- Training session - KB circuit
2x:
12kg BU TGU, 1/1
12kg BU Windmill, 1/1
24kg 2H SW, 10
32kg 2H SW, 10
Circuit, 3x:
32kg TGU, 1/1
32kg 1H SW, 5/5
32kg CL&PR, 3/3
32kg 1H SW, 5/5
48kg GSq, 3
32kg 1H SW, 5/5
24kg SN, 10/10
Good volume here overall
24kg 2H SW, 10
3:15pm - Complete
Notes - Solid day, did this in the afternoon, it was quite hot outside, I was sweating a ton (did this out in the sun, because of the get-ups, kind of wish I had done this under the canopy but oh well. Had to take breaks, this was pretty tough in terms of the conditioning element. Real solid movements overall though I am not particularly comfortable doing goblet squats with the 48kg. Getting that bell off the ground is difficult. Overall though, felt very good, very pleased, lot of time with the 32kg. Really noticing body composition changes lately. Traps have just absolutely blown up, insane. That's been a real nice side benefit without really focusing on that, just really trying to hone in on the training. I think I have really noticed once I passed that threshold to be using the 32kg all the time for a lot of stuff, things really started to accelerate with the muscle growth.
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