6:55am - belly breathing, lacrosse ball, Primal Move practice - 90 minutes (lots of resting, mobilizing, lots of abductor work)
8:35am - 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
8:50am- Training session - 32kgs CL&PR (PR), 48kg 2H SW
3x:
24kg TGU, 1/1
48kg DL, 5
15 minutes:
32kg CL&PR, 4/4, x 6, 3/3 (PR)
27/27 CL&PR
48kg 2H SW, 10, x 10
100 swings
9:30am - Complete
Notes - Took a very, very long time to warm up today. Mostly, I was just resting with my eyes closed, and then doing some mobilization work on my abductors, which are incredibly tight and causing issues again. Ultimately, I was feeling pretty good coming out of the warm-up but it took a long time. Hip flexors and abductors needing a lot of attention, quads as well. Ultimately I ended up with a PR for the 32kg CL&PR, getting in 6 full sets of 4/4 and 1 set of 3/3 in a timed 15 minute training session. That's a lot of reps for 15 minutes and I am pleased. Narrowed up the stance slightly, tried to use the off hand to squeeze and generate some tension to help through the sticking points. I have not been using my left hand in particular when pressing with the right hand, and I think that little extra focused tension can help me particularly with the bigger bells. Heavy 2H SW with the beast to finish felt good and strong. Important to get a lot of sleep and recovery going into SFGII in Dallas this weekend.
Monday, August 1, 2016
Saturday, July 30, 2016
7/30/16 Saturday July 30, 2016 (TGUs, DB SW / SN 20kgs, SN 24kg)
1:15pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
1:45pm - 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
2:00pm- Training session - TGUs, DB SW / SN, SN
24kg TGU, 1/1
20kg BU PR, 1/1
28kg TGU, 1/1
20kg BU PR, 1/1
32kg TGU, 1/1
20kg BU PR, 1/1
5x:
DB 20kgs SW 3, DB SN 3
24kg SN, 10/10, x 5 (short rest between each set)
100 SN
24kg 2H SW, 20
2:45pm - Complete
Notes - Much improved day. Had a massage yesterday afternoon, focusing on opening up my L hip, psoas which was very tight to the touch. Really helped a lot. Spent an hour last night laying on my back doing the supine groin stretch and calf stretches on the stairs, these are exercises from Pain Free that have helped me before when I have had pelvic / abductor / hip issues. Woke up noticeably feeling better, back looser. It's interesting as I feel the strain on the L side, yet when I do these exercises, it is the R side that is tight and ends up relaxing. I have no doubt there is pull cross body on the R that is impacting the L, that's why you don't just treat the area, but look for patterns. Double stance with wide legs didn't feel great per se, but not terrible either. Felt more comfortable with the normal hinge stance on the snatches, which were very strong despite very hot conditions outside in the sun. I was sweating up a storm. Good for a bit of heat conditioning the last week or so before I go to Dallas where it will for sure be very hot.
1:45pm - 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
2:00pm- Training session - TGUs, DB SW / SN, SN
24kg TGU, 1/1
20kg BU PR, 1/1
28kg TGU, 1/1
20kg BU PR, 1/1
32kg TGU, 1/1
20kg BU PR, 1/1
5x:
DB 20kgs SW 3, DB SN 3
24kg SN, 10/10, x 5 (short rest between each set)
100 SN
24kg 2H SW, 20
2:45pm - Complete
Notes - Much improved day. Had a massage yesterday afternoon, focusing on opening up my L hip, psoas which was very tight to the touch. Really helped a lot. Spent an hour last night laying on my back doing the supine groin stretch and calf stretches on the stairs, these are exercises from Pain Free that have helped me before when I have had pelvic / abductor / hip issues. Woke up noticeably feeling better, back looser. It's interesting as I feel the strain on the L side, yet when I do these exercises, it is the R side that is tight and ends up relaxing. I have no doubt there is pull cross body on the R that is impacting the L, that's why you don't just treat the area, but look for patterns. Double stance with wide legs didn't feel great per se, but not terrible either. Felt more comfortable with the normal hinge stance on the snatches, which were very strong despite very hot conditions outside in the sun. I was sweating up a storm. Good for a bit of heat conditioning the last week or so before I go to Dallas where it will for sure be very hot.
Friday, July 29, 2016
7/29/16 Friday July 29, 2016 (TGUs, PR, PPR, jerks, 2H SW)
7:45am - belly breathing, lacrosse ball, Primal Move practice - 45 minutes (some extra mobility work, moving slow, mentally not there)
8:30am - 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 16kg with 3 presses and rotations, 1/1
8:45am- Training session - TGUs, PR, PPR, jerks, 2H SW
12kg BU TGU, 1/1
24kg TGU, 1/1
20kg BU PR, 1/1
32kg TGU, 1/1
20kg BU PR, 1/1
28kg PR, 3/3
32kg PR, 2/2
36kg PR, 1/1
40kg PR, 1 L, failed on the R (lost my shit at that point)
Couple more tries after some rest at 40kg PR on the R, did not get it
40kg PPR, 3/3, x 3
40kg jerk, 3/3, x 2, 1/1 (done)
48kg 2H SW, 10
100 swings
9:45am - Complete
Notes - Not the best day. Overslept, missed my training date with Kevin, basically started off on the right foot and it didn't get all that much better from there. Slow moving during the warm up. Started to get going with the get-ups, and pressed up to the 36kg were feeling ok. 40kg went right up on the L, barely stopped at the sticking point. On the R, clean was slightly off, I think it threw me off. Bell went up better than it has before, but got to the sticking point and I could not press through it. I believe my shoulder is moving up as opposed to glutes locking down and the lats locking down to press from that position on the R side. This is clearly a technique issue and I am just beyond frustrated. I tried to come back and try and again but it was not going to go. At that point I got frustrated some more and just decided it probably made sense to try and work with the 40kg for some push presses and then jerks, to continue to get the body used to having 40kg overhead at least. That all went pretty well, though right now as I write this, again my left lower oblique, hip, outer lower back do not feel all that great - same pattern. I have a massage this afternoon, a down week next week, Kinetics appt and then off to Dallas. It's fairly obvious to me that I have hit a peak here and need to back down. Going to go for a walk this afternoon and try and collect my thoughts as I am not feeling positive at the moment.
8:30am - 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 16kg with 3 presses and rotations, 1/1
8:45am- Training session - TGUs, PR, PPR, jerks, 2H SW
12kg BU TGU, 1/1
24kg TGU, 1/1
20kg BU PR, 1/1
32kg TGU, 1/1
20kg BU PR, 1/1
28kg PR, 3/3
32kg PR, 2/2
36kg PR, 1/1
40kg PR, 1 L, failed on the R (lost my shit at that point)
Couple more tries after some rest at 40kg PR on the R, did not get it
40kg PPR, 3/3, x 3
40kg jerk, 3/3, x 2, 1/1 (done)
48kg 2H SW, 10
100 swings
9:45am - Complete
Notes - Not the best day. Overslept, missed my training date with Kevin, basically started off on the right foot and it didn't get all that much better from there. Slow moving during the warm up. Started to get going with the get-ups, and pressed up to the 36kg were feeling ok. 40kg went right up on the L, barely stopped at the sticking point. On the R, clean was slightly off, I think it threw me off. Bell went up better than it has before, but got to the sticking point and I could not press through it. I believe my shoulder is moving up as opposed to glutes locking down and the lats locking down to press from that position on the R side. This is clearly a technique issue and I am just beyond frustrated. I tried to come back and try and again but it was not going to go. At that point I got frustrated some more and just decided it probably made sense to try and work with the 40kg for some push presses and then jerks, to continue to get the body used to having 40kg overhead at least. That all went pretty well, though right now as I write this, again my left lower oblique, hip, outer lower back do not feel all that great - same pattern. I have a massage this afternoon, a down week next week, Kinetics appt and then off to Dallas. It's fairly obvious to me that I have hit a peak here and need to back down. Going to go for a walk this afternoon and try and collect my thoughts as I am not feeling positive at the moment.
7/28/16 Thursday July 28, 2016 (24kg TGU, SLDL)
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!!
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!!
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.
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