7:00am - belly breathing, Primal Move practice, lacrosse ball release - 15 minutes
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 24g with 3 presses and rotations, 1/1
7:30am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:40am - Complete
Notes - Good day. Feeling much better than earlier in the week. My son's 7th birthday, got him a Lego star wars Millennium Falcon and he was pumped!!
Friday, July 29, 2016
Wednesday, July 27, 2016
7/27/16 Wednesday July 27, 2016 (TGUs, CL, jerk, PPR, SN)
6:45am - belly breathing, lacrosse ball, Primal Move practice - 40 minutes (some extra mobility work on the hamstrings in particular)
7:25am - 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
7:40am- Training session - TGUs, loaded CL, jerks, PPR, SN
12kg BU TGU, 1/1
24kg TGU, 1/1
20kg BU PR, 1/1
32kg TGU, 1/1
20kg BU PR, 1/1
40kg loaded CL, 1/1
24kg jerk, 5/5
44kg loaded CL, 1/1
24kg jerk, 5/5
48kg loaded CL, 1/1
24kg jerk, 5/5
36kg PPR, 3/3
24kg SN, 10/10
40kg PPR, 3/3 (PR)
24kg SN, 10/10
44kg PPR, 1/1, x 2 (PR)
24kg SN, 10/10
24kg 2H SW, 5
8:20am - Complete
Notes - I have to say I was really, really pleased with this training session after thinking about it at the end of the day. I struggled a bit the last few days, body not feeling good, really had been tweaked up a bit maybe from introducing too many new movements, or maybe struggling with some technique issues I am not even away of with a couple of lifts (doubles in the SN, PPR, jerks maybe) or the windmill. I think the windmill may be my damn nemesis. I wish I could figure it out. Anyway I spent the last several days hammering the shit out of my abductors with the handle of a kettlebell and generally just trying to stretch out and limber of the hamstrings, and it seems to have helped. This training session today was excellent and I even enjoyed some PRs with the push press, getting a triple with the 40kg, and then singles with the 44kg. I had never had 44kg over my head before, so that in and of itself was awesome. That weight was very challenging to control on the drop, but then again I had never done that before, so of course it was. Also I have to say the snatching was extremely strong, great snatches, felt extremely powerful and comfortable. That is a good sign. Snatching has been having the seemingly positive impact of opening up my back lately and it seemed to do that this morning as well, which is great.
7:25am - 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
7:40am- Training session - TGUs, loaded CL, jerks, PPR, SN
12kg BU TGU, 1/1
24kg TGU, 1/1
20kg BU PR, 1/1
32kg TGU, 1/1
20kg BU PR, 1/1
40kg loaded CL, 1/1
24kg jerk, 5/5
44kg loaded CL, 1/1
24kg jerk, 5/5
48kg loaded CL, 1/1
24kg jerk, 5/5
36kg PPR, 3/3
24kg SN, 10/10
40kg PPR, 3/3 (PR)
24kg SN, 10/10
44kg PPR, 1/1, x 2 (PR)
24kg SN, 10/10
24kg 2H SW, 5
8:20am - Complete
Notes - I have to say I was really, really pleased with this training session after thinking about it at the end of the day. I struggled a bit the last few days, body not feeling good, really had been tweaked up a bit maybe from introducing too many new movements, or maybe struggling with some technique issues I am not even away of with a couple of lifts (doubles in the SN, PPR, jerks maybe) or the windmill. I think the windmill may be my damn nemesis. I wish I could figure it out. Anyway I spent the last several days hammering the shit out of my abductors with the handle of a kettlebell and generally just trying to stretch out and limber of the hamstrings, and it seems to have helped. This training session today was excellent and I even enjoyed some PRs with the push press, getting a triple with the 40kg, and then singles with the 44kg. I had never had 44kg over my head before, so that in and of itself was awesome. That weight was very challenging to control on the drop, but then again I had never done that before, so of course it was. Also I have to say the snatching was extremely strong, great snatches, felt extremely powerful and comfortable. That is a good sign. Snatching has been having the seemingly positive impact of opening up my back lately and it seemed to do that this morning as well, which is great.
7/26/16 Tuesday July 26, 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. Trying to feel better from being super tight in the abductors, hamstrings, obliques from Monday, and definitely feeling a lot better after blasting those areas with the handle of a kettlebell last night.
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. Trying to feel better from being super tight in the abductors, hamstrings, obliques from Monday, and definitely feeling a lot better after blasting those areas with the handle of a kettlebell last night.
Monday, July 25, 2016
7/25/16 Monday July 25, 2016 (DB 32kgs FSQ, SS PR 32kgs - PR, 48kg 2H SW)
6:15am - belly breathing, lacrosse ball, Primal Move practice - 60 minutes (not doing very well - lots of mobilizing for the abductor, obliques, lot of lacrosse ball work).
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 - Break
10:00am- Training session - DB 32kgs FSQ, SS PR, 48kg 2H SW
12kg BU TGU, 1/1
2x:
24kg TGU, 1/1
20kg BU PR, 1/1
32kg TGU, 1/1
20kg BU PR, 1/1
5x (PR):
DB 32kg FSQ, 4
SS PR 32kgs, 4/4
48kg 2H SW, 10, x 5
50 swings (was supposed to do 10 sets, cut to 5)
11:15am - Complete
Notes - Not quite sure what to make of the last couple of days events. I woke up on Sunday morning feeling pretty tight in my left oblique / low left back / hip. A pattern from the past, which was brought on my very tight abductors. Low and behold, they are super tight, as are my hamstrings. I worked them yesterday but again today this morning for at least an hour with other mobility work. I think it could have been the introduction of some new movements on Friday - the double snatch and jerk? I have had issues with the double jerk before. Maybe heavy 1H SW test on Saturday with the 32kg? Windmills maybe? It's hard to say. But my body is barking a bit. I also could probably use better overall recovery. It's been a long road prepping for SFG2 and perhaps this is my body just talking back a bit from the accumulated volume. I was judicious today during training, focused on technique, tried to be extremely controlled. Wouldn't you know the seesaw press and squats felt fine, and I got a PR too, 5 sets of 4s. What the hell. I was running short on time and didn't want to over push things so I did 5 controlled sets of 2H swing with the 48kg, and said that's it, time to live to train another day. I am going to work the recovery hard in the next 48 hrs, particularly tried to get to these abductors and hamstrings.
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 - Break
10:00am- Training session - DB 32kgs FSQ, SS PR, 48kg 2H SW
12kg BU TGU, 1/1
2x:
24kg TGU, 1/1
20kg BU PR, 1/1
32kg TGU, 1/1
20kg BU PR, 1/1
5x (PR):
DB 32kg FSQ, 4
SS PR 32kgs, 4/4
48kg 2H SW, 10, x 5
50 swings (was supposed to do 10 sets, cut to 5)
11:15am - Complete
Notes - Not quite sure what to make of the last couple of days events. I woke up on Sunday morning feeling pretty tight in my left oblique / low left back / hip. A pattern from the past, which was brought on my very tight abductors. Low and behold, they are super tight, as are my hamstrings. I worked them yesterday but again today this morning for at least an hour with other mobility work. I think it could have been the introduction of some new movements on Friday - the double snatch and jerk? I have had issues with the double jerk before. Maybe heavy 1H SW test on Saturday with the 32kg? Windmills maybe? It's hard to say. But my body is barking a bit. I also could probably use better overall recovery. It's been a long road prepping for SFG2 and perhaps this is my body just talking back a bit from the accumulated volume. I was judicious today during training, focused on technique, tried to be extremely controlled. Wouldn't you know the seesaw press and squats felt fine, and I got a PR too, 5 sets of 4s. What the hell. I was running short on time and didn't want to over push things so I did 5 controlled sets of 2H swing with the 48kg, and said that's it, time to live to train another day. I am going to work the recovery hard in the next 48 hrs, particularly tried to get to these abductors and hamstrings.
Saturday, July 23, 2016
7/23/16 Saturday July 22, 2016 (32/26kg PR, 32kg 1H SW)
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.
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.
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.
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