2:30pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
3:00pm - 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
3:15pm- Training session - 16kg TGUs, 16kg kickstand DLs
16kg 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
3:30pm - Complete
Notes - Definitely a good day. Recovered nicely from Friday's training - things are turning around here, I can feel it.
Monday, September 19, 2016
Friday, September 16, 2016
9/16/16 Friday September 16, 2016 (DB FSQ 24kgs, rows, 2H SW)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - DB FSQ 24kgs, rows, 2H SW
3x:
20kg TGU to palm, 3/3
24kg GSq, 5
20kg BU PR, 2/2
5x:
DB FSQ 24kgs, 5
24kg Row on box, 3/3
24kg 2H SW, 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:30am - Complete
3:45pm - Chiro appt
Notes - Good day, I mean, progress is progress. Absolutely no issues at all with the neck, shoulder, etc. which is a huge deal. Kevin and I corresponded and we elected to switch gears on training, hence moving to some front squats and rows to try and fire up the lower lats, get the shoulders back in position after so much heavy overhead work. The left arm row was lighting up my adductor on the left side, which was uncomfortable, so that is the downside of this training session. I tried various techniques primarily trying to fire up glutes, upper trap, obliques etc. which helped quite a bit but still that was quite odd. Adductor, front hip on the left really lighting up on the left arm row. No such experience on the right arm row at all. Very very interesting. Frankly I think the wrong muscles firing on the L side was an issue. Also, possibly a 20kg is more appropriate for me at this point for rows so I am less thinking about the weight and more focused on firing the right muscles and using the right technique. Had a another chiro adjustment this afternoon as well which was good, took some xrays to get a baseline, and we will study those next week when I do the rest of the initial baseline exams. All in all I feel like some things are moving forward here.
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - DB FSQ 24kgs, rows, 2H SW
3x:
20kg TGU to palm, 3/3
24kg GSq, 5
20kg BU PR, 2/2
5x:
DB FSQ 24kgs, 5
24kg Row on box, 3/3
24kg 2H SW, 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:30am - Complete
3:45pm - Chiro appt
Notes - Good day, I mean, progress is progress. Absolutely no issues at all with the neck, shoulder, etc. which is a huge deal. Kevin and I corresponded and we elected to switch gears on training, hence moving to some front squats and rows to try and fire up the lower lats, get the shoulders back in position after so much heavy overhead work. The left arm row was lighting up my adductor on the left side, which was uncomfortable, so that is the downside of this training session. I tried various techniques primarily trying to fire up glutes, upper trap, obliques etc. which helped quite a bit but still that was quite odd. Adductor, front hip on the left really lighting up on the left arm row. No such experience on the right arm row at all. Very very interesting. Frankly I think the wrong muscles firing on the L side was an issue. Also, possibly a 20kg is more appropriate for me at this point for rows so I am less thinking about the weight and more focused on firing the right muscles and using the right technique. Had a another chiro adjustment this afternoon as well which was good, took some xrays to get a baseline, and we will study those next week when I do the rest of the initial baseline exams. All in all I feel like some things are moving forward here.
Thursday, September 15, 2016
9/15/16 Thursday September 15, 2016 (24kg TGUs, kickstand DLs)
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 - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg 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
4-5pm - Body work session
Notes - Interesting day. Felt fine in the morning, evening at work, neck etc. on the R side tightened up yet again. For fuck's sake man. Had a body work session with my acupuncturist at 4pm, got massive, massive releases in some muscles in my neck, teres major and minor, and huge releases in my triceps. I mean it was crazy stuff. We talked at length about some of what he was seeing in my body - rotation in the left shoulder, very little movement in the upper thoracic spine, and then these other issues. He thinks my training has possibly gotten too dominant or things are otherwise just off, and some asymmetries are not being corrected and in fact are getting worse. I have some things to think about and to discuss with Kevin to figure out a way going forward that is going to make sense for training. It is possible that I have just overloaded the system with overhead work, which has always been a bit challenging for me due to my job and needing to overcome all of the desk work for may years as a CPA. I do believe I may need to focus more on strengthening the lower lats, rhomboids, trying to pull those shoulders back and down again. Might need to get more rowing in. Front squats also hit some of those muscles because you have to engage them to keep the bells from spilling. I will talk over with Kevin and figure out what we need to do. Also way him to talk to the Kinetics guys.
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 - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg 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
4-5pm - Body work session
Notes - Interesting day. Felt fine in the morning, evening at work, neck etc. on the R side tightened up yet again. For fuck's sake man. Had a body work session with my acupuncturist at 4pm, got massive, massive releases in some muscles in my neck, teres major and minor, and huge releases in my triceps. I mean it was crazy stuff. We talked at length about some of what he was seeing in my body - rotation in the left shoulder, very little movement in the upper thoracic spine, and then these other issues. He thinks my training has possibly gotten too dominant or things are otherwise just off, and some asymmetries are not being corrected and in fact are getting worse. I have some things to think about and to discuss with Kevin to figure out a way going forward that is going to make sense for training. It is possible that I have just overloaded the system with overhead work, which has always been a bit challenging for me due to my job and needing to overcome all of the desk work for may years as a CPA. I do believe I may need to focus more on strengthening the lower lats, rhomboids, trying to pull those shoulders back and down again. Might need to get more rowing in. Front squats also hit some of those muscles because you have to engage them to keep the bells from spilling. I will talk over with Kevin and figure out what we need to do. Also way him to talk to the Kinetics guys.
9/14/16 Wednesday September 14, 2016 (2H SW ladders)
6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
6:45am - 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
7:00am- Training session - 2H SW ladders
3x:
24kg TGU, 1/1
DB 24kgs kickstand DL, 3/3
24kg 2H SW, 20
3x:
28kg 2H SW, 10
32kg 2H SW, 10
36kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
7:45am - Complete
3:45pm - Kinetics appt
Notes - This was good. Writing this at the end of the day. Very solid training, neck, pec, trap on the right side showing major, major signs of improvement after a massage late Tuesday afternoon, following chiro the previous day. All of this helping a lot. Calming way down. Low L back at the top of the hip, insertion to the hamstring acting up again after this session a bit, same pattern, noticing a tight right front of the hip. I think that tight right front causes the issue on the back left - need to get better opening through hip flexor stretches or something on that right side. Also need to focus on lower glute contraction, not upper glute, which ends up I think enflaring that spot on the L side a bit. Something to consider on the swings, need to get those lower glutes firing better. I was focused on that during the sets and seemed to help. That, and locking down those lats on the swings as well. This session didn't seem to irritate anything at all associated with the neck, which was great. Also got in a kinetics session in the afternoon, which was helpful, and they are going to send some notes to Kevin. Notes are focused on needing to fire up the lower traps / upper lats in the back, to set the shoulders better for overhead work. Need to work on something the warm ups that patterns that movement and fires those muscles, prior to overhead training. Something to discuss with Kevin.
6:45am - 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
7:00am- Training session - 2H SW ladders
3x:
24kg TGU, 1/1
DB 24kgs kickstand DL, 3/3
24kg 2H SW, 20
3x:
28kg 2H SW, 10
32kg 2H SW, 10
36kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
7:45am - Complete
3:45pm - Kinetics appt
Notes - This was good. Writing this at the end of the day. Very solid training, neck, pec, trap on the right side showing major, major signs of improvement after a massage late Tuesday afternoon, following chiro the previous day. All of this helping a lot. Calming way down. Low L back at the top of the hip, insertion to the hamstring acting up again after this session a bit, same pattern, noticing a tight right front of the hip. I think that tight right front causes the issue on the back left - need to get better opening through hip flexor stretches or something on that right side. Also need to focus on lower glute contraction, not upper glute, which ends up I think enflaring that spot on the L side a bit. Something to consider on the swings, need to get those lower glutes firing better. I was focused on that during the sets and seemed to help. That, and locking down those lats on the swings as well. This session didn't seem to irritate anything at all associated with the neck, which was great. Also got in a kinetics session in the afternoon, which was helpful, and they are going to send some notes to Kevin. Notes are focused on needing to fire up the lower traps / upper lats in the back, to set the shoulders better for overhead work. Need to work on something the warm ups that patterns that movement and fires those muscles, prior to overhead training. Something to discuss with Kevin.
Tuesday, September 13, 2016
9/13/16 Tuesday September 13, 2016 (16kg TGUs, kickstand DLs)
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.
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.
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.
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