7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
Break
8:20am - 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 - 16kg TGUs, 16kg SLDLs
16kg full TGUs, 1/1
16kg kickstand DL, 8/8
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:35am - Complete
Notes - Good day. Chiropractic adjustments yesterday clearly are helping,which is good to see. Neck definitely feeling better than yesterday. Deep tissue massage this evening.
Tuesday, September 13, 2016
Monday, September 12, 2016
9/12/16 Monday September 12, 2016 (TGU, halos, GSq, PR ladders)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
7:20am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:35am- Training session - TGUs, halos, GSq, PR ladders
2x:
24kg TGU, 1/1
12kg TK halos, 8/8, 8/8
32kg GSq, 5
PR ladder
4x:
24kg PR, 5/5
28kg PR, 3/3
32kg PR, 2/2
28kg 1H SW, 10
8:20am - Complete
Notes - Well, sometimes you get a real reality check to let you know how you are really doing. Sunday was about as shitty as I have felt in a long time, and it sucked. Tight neck, front, right side, back, tight in the front pec, all around just barking and telling me hey man, get a fucking clue. Obviously, snatching on Saturday was too much, too much overhead work, just not ready for it, and underlying there somewhere there have been issues since a few weeks prior to SFG2 the first week of Dallas, and I do not have it sorted out yet. Tried various mobility therapies with some relief, and the best thing I ended up doing was an hour of the Supine Groin Stretch from the book Pain Free before I went to bed. That stretch always does wonders for me. My whole right arm, right side, lower right back, leg, etc. were lighting up. It really helps. Feeling better this morning, I elected to see what I could accomplish for training. Honestly, everything felt good in warm ups, and for the pressing I just really told myself over and over "relax, easy, controlled breathing, controlled movements" and that all went well. I had a feeling things would probably tighten up, they did, but I anticipated this too and had called up my chiropractor on Sunday and got into see him today. I am going to resume a regular chiropractic practice - I have completely gotten away from this (had not been since December), and probably for no good reason as I have found in the past that a regular chiropractic practice does very good things for my overall health. I let this go, and I am going to bring it back. So that appointment was very positive today. I am also committing to at least 40-60 minutes of the Supine Groin stretch, every single night before bed. Over time I believe this is going to help release some of those deep adductor muscles, improving hip range of motion and the connection with the shoulders. We'll see where this goes. I also have a couple of soft tissue appointments this week so I am really trying to accelerate the recovery time and get this on a good path. Need to re-think training, at this time I would think no overhead work at all on the weekends (dropping workout B the snatching in the current regime), and replacing it with body weight work, focus on mobilization, and maybe some 2H SW for a little conditioning, but nothing over the top. I need to moderate the overall volume on the overhead work right now and get the maximum bang for the buck out of the reps I do take on.
Evening:
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
1 hr Supine Groin Stretch from Pain Free
7:20am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:35am- Training session - TGUs, halos, GSq, PR ladders
2x:
24kg TGU, 1/1
12kg TK halos, 8/8, 8/8
32kg GSq, 5
PR ladder
4x:
24kg PR, 5/5
28kg PR, 3/3
32kg PR, 2/2
28kg 1H SW, 10
8:20am - Complete
Notes - Well, sometimes you get a real reality check to let you know how you are really doing. Sunday was about as shitty as I have felt in a long time, and it sucked. Tight neck, front, right side, back, tight in the front pec, all around just barking and telling me hey man, get a fucking clue. Obviously, snatching on Saturday was too much, too much overhead work, just not ready for it, and underlying there somewhere there have been issues since a few weeks prior to SFG2 the first week of Dallas, and I do not have it sorted out yet. Tried various mobility therapies with some relief, and the best thing I ended up doing was an hour of the Supine Groin Stretch from the book Pain Free before I went to bed. That stretch always does wonders for me. My whole right arm, right side, lower right back, leg, etc. were lighting up. It really helps. Feeling better this morning, I elected to see what I could accomplish for training. Honestly, everything felt good in warm ups, and for the pressing I just really told myself over and over "relax, easy, controlled breathing, controlled movements" and that all went well. I had a feeling things would probably tighten up, they did, but I anticipated this too and had called up my chiropractor on Sunday and got into see him today. I am going to resume a regular chiropractic practice - I have completely gotten away from this (had not been since December), and probably for no good reason as I have found in the past that a regular chiropractic practice does very good things for my overall health. I let this go, and I am going to bring it back. So that appointment was very positive today. I am also committing to at least 40-60 minutes of the Supine Groin stretch, every single night before bed. Over time I believe this is going to help release some of those deep adductor muscles, improving hip range of motion and the connection with the shoulders. We'll see where this goes. I also have a couple of soft tissue appointments this week so I am really trying to accelerate the recovery time and get this on a good path. Need to re-think training, at this time I would think no overhead work at all on the weekends (dropping workout B the snatching in the current regime), and replacing it with body weight work, focus on mobilization, and maybe some 2H SW for a little conditioning, but nothing over the top. I need to moderate the overall volume on the overhead work right now and get the maximum bang for the buck out of the reps I do take on.
Evening:
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
1 hr Supine Groin Stretch from Pain Free
Saturday, September 10, 2016
9/10/16 Saturday September 10, 2016 (24kg SN, 5/5, 12 mins)
7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
8:00am - Break
9:10am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:25am- Training session - 24kg SN 5/5, 12 mins
3x:
24kg TGU, 1/1
DB 24kgs Kickstand DL, 3/3
24kg 1H SW, 5/5
SN 24kg 5/5, x 12 (My phone died so I did my best to try and go fast, on the minute, for 12 mins approximately)
120 snatches
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
10:00am - Complete
Notes - Great day, really coming around. I seem to have really responded to the bodywork I had on Thursday afternoon, and I am delighted. Love snatching the 24kg. Focused on breathing, ensuring that I was exhaling right out of the hole to help ease effort getting the bell to lockout (anatomical breathing match). This is really helping. I completely missed that point in training leading up to SFG2, but got that tip, and it seems to be helping. Made sure I opened up the hand at the top of each rep so as to not overtax the grip. Did some wrist extension work to finish, again that is helpful I believe.
8:00am - Break
9:10am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:25am- Training session - 24kg SN 5/5, 12 mins
3x:
24kg TGU, 1/1
DB 24kgs Kickstand DL, 3/3
24kg 1H SW, 5/5
SN 24kg 5/5, x 12 (My phone died so I did my best to try and go fast, on the minute, for 12 mins approximately)
120 snatches
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
10:00am - Complete
Notes - Great day, really coming around. I seem to have really responded to the bodywork I had on Thursday afternoon, and I am delighted. Love snatching the 24kg. Focused on breathing, ensuring that I was exhaling right out of the hole to help ease effort getting the bell to lockout (anatomical breathing match). This is really helping. I completely missed that point in training leading up to SFG2, but got that tip, and it seems to be helping. Made sure I opened up the hand at the top of each rep so as to not overtax the grip. Did some wrist extension work to finish, again that is helpful I believe.
Friday, September 9, 2016
9/9/16 Friday September 9, 2016 (TGU, TK PR, GSq, 32kg CL&PR ladders)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:15am- Training session - TGUs, TK PR, GSq, 32kg CL& PR ladders
2x:
24kg TGU, 1/1
TK PR 16kg, 8/8
32kg GSq, 5
32kg CL&PR ladder
2x:
32kg CL& PR, 1/1
32kg CL & PR, 2/2
32kg CL& PR, 3/3
32kg 1H SW, 10 x 2
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:00am - Complete
Notes - Very strong today, this was a good session. Solid in all movements. Really helped having some body work yesterday afternoon, really helped clear up the left low back and hip. Got to focus on recovery work now. Feels great to be doing clean and press ladders with the 32kg again. Really excited. Adding the wrist extension work is excellent too.
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:15am- Training session - TGUs, TK PR, GSq, 32kg CL& PR ladders
2x:
24kg TGU, 1/1
TK PR 16kg, 8/8
32kg GSq, 5
32kg CL&PR ladder
2x:
32kg CL& PR, 1/1
32kg CL & PR, 2/2
32kg CL& PR, 3/3
32kg 1H SW, 10 x 2
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:00am - Complete
Notes - Very strong today, this was a good session. Solid in all movements. Really helped having some body work yesterday afternoon, really helped clear up the left low back and hip. Got to focus on recovery work now. Feels great to be doing clean and press ladders with the 32kg again. Really excited. Adding the wrist extension work is excellent too.
Thursday, September 8, 2016
9/8/16 Thursday September 8, 2016 (24kg TGUs, kickstand DLs)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 45 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 16kg with 3 presses and rotations, 1/1
Break
8:20am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 8/8
8:25am - Complete
Notes - Ok day. Lower left back / hip is barking significantly again, I think it's from coaching soccer and running around. Damn it this thing is hard to break. Got some body work from Dave Engstrom my long time acupuncturist this afternoon, which helped. Just have to stay really on top of recovery 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
Break
8:20am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 8/8
8:25am - Complete
Notes - Ok day. Lower left back / hip is barking significantly again, I think it's from coaching soccer and running around. Damn it this thing is hard to break. Got some body work from Dave Engstrom my long time acupuncturist this afternoon, which helped. Just have to stay really on top of recovery work.
Wednesday, September 7, 2016
9/7/16 Wednesday September 7, 2016 (training with Kevin)
6:20am - Training with Kevin
A good day of training with Kevin. Started with some foam rolling, and other warm up. Did some TGUs with the 16kg that included some hamstring stretches. Worked on some tall kneeling pressing with the 16kg as well as some halos with the 12kg. Did some hanging from the bar and ring work to stretch out the pecs. Did some pressing with the 24kg, 28kg, and 32kg intermixed with 2H SW with the same bells. Finished with some wrist extension exercises with a club, I will end up using my new sledgehammer in training. This will serve as a good balance for the antagonistic muscles for pressing. Going to be continuing to focus on pressing in the next cycle but need to make sure I am recovering and improving these few troublesome areas with the right knee, adductors, right pec etc.
7:55am - End
A good day of training with Kevin. Started with some foam rolling, and other warm up. Did some TGUs with the 16kg that included some hamstring stretches. Worked on some tall kneeling pressing with the 16kg as well as some halos with the 12kg. Did some hanging from the bar and ring work to stretch out the pecs. Did some pressing with the 24kg, 28kg, and 32kg intermixed with 2H SW with the same bells. Finished with some wrist extension exercises with a club, I will end up using my new sledgehammer in training. This will serve as a good balance for the antagonistic muscles for pressing. Going to be continuing to focus on pressing in the next cycle but need to make sure I am recovering and improving these few troublesome areas with the right knee, adductors, right pec etc.
7:55am - End
9/6/16 Tuesday September 6, 2016 (24kg TGUs, kickstand DLs)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 45 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 16kg with 3 presses and rotations, 1/1
Break
8:20am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 8/8
8:25am - Complete
Notes - Good day. Right pec and trap tightened up during the day - likely from heavy pressing on Monday. Did quite a bit of targeted lacrosse ball release and that is helping.
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
Break
8:20am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 8/8
8:25am - Complete
Notes - Good day. Right pec and trap tightened up during the day - likely from heavy pressing on Monday. Did quite a bit of targeted lacrosse ball release and that is helping.
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