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 FMS TGU
16kg FMS TGU to kneeling, 1/1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:30am - Complete
Notes - Fine. Pretty tired, but in general, doing well.
Tuesday, October 4, 2016
Monday, October 3, 2016
10/3/16 Monday October 3, 2016 (32kg CL&PR)
6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
6:35am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:50am- Training session - 32kg CL&PR
2x:
16kg TGU with neck and shoulder rotations, 1/1
24kg TK PR 5/5
24kg 2H SW, 20
20kg BUP, 1/1, x 3
32kg CL&PR, 3/3 x 8
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
7:35am - Complete
4:15pm - Chiro
Notes - Wow, outstanding training session. Triples clean and pressing the 32kg, for 8 sets. I went back to training logs for prepping for SFGII and in early August I had one session with 6 sets of 4s, and a set of 3s, which was a PR. So basically I am sitting right at or near a PR for pressing the 32kg, with dramatically less ramp up to get there. This is awesome. I was not near failure today on the 3s, and frankly I didn't have much time for rest in between sets. I think it took me 17 minutes to get the 8 sets done. Great, great sign. Really happy about this. Got a deep tissue massage last night, really helped, and keeping up with the Chiro with another appt today. Good things are happening.
6:35am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:50am- Training session - 32kg CL&PR
2x:
16kg TGU with neck and shoulder rotations, 1/1
24kg TK PR 5/5
24kg 2H SW, 20
20kg BUP, 1/1, x 3
32kg CL&PR, 3/3 x 8
32kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
7:35am - Complete
4:15pm - Chiro
Notes - Wow, outstanding training session. Triples clean and pressing the 32kg, for 8 sets. I went back to training logs for prepping for SFGII and in early August I had one session with 6 sets of 4s, and a set of 3s, which was a PR. So basically I am sitting right at or near a PR for pressing the 32kg, with dramatically less ramp up to get there. This is awesome. I was not near failure today on the 3s, and frankly I didn't have much time for rest in between sets. I think it took me 17 minutes to get the 8 sets done. Great, great sign. Really happy about this. Got a deep tissue massage last night, really helped, and keeping up with the Chiro with another appt today. Good things are happening.
Sunday, October 2, 2016
10/1/16 Saturday October 1, 2016 (24kg TGUs, GSq, 2H SW)
4:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
4:15pm - 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
4:30m- Training session - 24kg TGUs, GSq, 2H SW
2x:
24kg TGUs to the knee, 1/1
24kg GSq, 5
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
4:45pm - Complete
Notes - Two soccer games this morning, the kids did great. Really enjoyable day. As far as training goes - Perfect, just some mobility work and light KB work before taking my son to the Mariners game this evening. A great day all around. Things have seriously turned up lately and I am grateful. Got through that tough patch physically after the SFG2 in Dallas and am moving forward.
4:15pm - 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
4:30m- Training session - 24kg TGUs, GSq, 2H SW
2x:
24kg TGUs to the knee, 1/1
24kg GSq, 5
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
4:45pm - Complete
Notes - Two soccer games this morning, the kids did great. Really enjoyable day. As far as training goes - Perfect, just some mobility work and light KB work before taking my son to the Mariners game this evening. A great day all around. Things have seriously turned up lately and I am grateful. Got through that tough patch physically after the SFG2 in Dallas and am moving forward.
Friday, September 30, 2016
9/30/16 Friday September 30, 2016 (PR ladders)
6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
6:35am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:50am- Training session - PR ladders
2x:
20kg TGU FMS, 1/1
24kg TK PR 3/3
32kg 2H SW, 20
3x:
24kg PR, 5/5
32kg PR, 2/2
28kg PR, 3/3
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
7:35am - Complete
Notes - Very solid training session. Pressing is going well. The one-arm rack walk with the 28kg was more challenging than doubles with 24s, interestingly enough.
6:35am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:50am- Training session - PR ladders
2x:
20kg TGU FMS, 1/1
24kg TK PR 3/3
32kg 2H SW, 20
3x:
24kg PR, 5/5
32kg PR, 2/2
28kg PR, 3/3
28kg rack walks, 1/1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
7:35am - Complete
Notes - Very solid training session. Pressing is going well. The one-arm rack walk with the 28kg was more challenging than doubles with 24s, interestingly enough.
Thursday, September 29, 2016
9/29/16 Thursday September 29, 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
Notes - Good day. No issues from yesterday's training. This is excellent.
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
Notes - Good day. No issues from yesterday's training. This is excellent.
Wednesday, September 28, 2016
9/28/16 Wednesday September 28, 2016 (swings, jump rope, rack walks)
7:25am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
7:45am - 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
8:00am- Training session - swings, jump rope, rack walks
3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5
5x:
24kg H2H SW, 10/10 (mixed this up each round with some 1H SW for some sets)
Jump rope, 1 minute
DB 24kgs rack walks
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:45am - Complete
3:00pm - Chiro
Notes - Real enjoyable training session. Rack walks are excellent. I greatly enjoyed this. That shit will definitely make you both more conditioned and stronger at the same time. Also got another chiro appointment in today, which was good. This is definitely helping.
7:45am - 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
8:00am- Training session - swings, jump rope, rack walks
3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5
5x:
24kg H2H SW, 10/10 (mixed this up each round with some 1H SW for some sets)
Jump rope, 1 minute
DB 24kgs rack walks
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:45am - Complete
3:00pm - Chiro
Notes - Real enjoyable training session. Rack walks are excellent. I greatly enjoyed this. That shit will definitely make you both more conditioned and stronger at the same time. Also got another chiro appointment in today, which was good. This is definitely helping.
Tuesday, September 27, 2016
9/27/16 Tuesday September 27, 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
Notes - Good day. No issues from yesterday's training. This is excellent.
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
Notes - Good day. No issues from yesterday's training. This is excellent.
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