6:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 25 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 - swings, jump rope, rack walks
3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5
5x:
32kg 2H SW, 15
Jump rope, 1 minute
DB 28kgs rack marching in place
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 - Good progression, this is a nice training set, with good conditioning effects. Holding a couple of 28s in the rack and marching is not a joke. I think the rack work is really helping my pressing, and tieing things together.
Wednesday, October 12, 2016
10/11/16 Tuesday October 11, 2016 (16kg FMS TGU, kickstand DL)
8:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
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
8:40am- Training session - 16kg FMS TGU, kickstand DL
16kg FMS TGU to kneeling, 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
8:50am - Complete
Notes - Good recovery, solid.
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
8:40am- Training session - 16kg FMS TGU, kickstand DL
16kg FMS TGU to kneeling, 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
8:50am - Complete
Notes - Good recovery, solid.
Monday, October 10, 2016
10/10/16 Monday October 10, 2016 (36kg CL&PR - PR )
7:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:35am - 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
7:50am- Training session - 36kg CL&PR - 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
36kg CL&PR, 2/2 x 6
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 - An outstanding training session. I went back through my training logs and I don't know that I have done 6 sets of doubles for C&P with the 36kg before, I think this is a PR. Very, very pleased with this effort. Had a couple of nights of good sleep and felt strong this morning. Noticing some body comp changes the last few weeks. Starting to thicken up again, and my appetite is significant. Going to have to watch what I am eating as I am trying to keep the weight down. Looks like the body wants to grow again. Going to try and drink a lot of water.
7:35am - 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
7:50am- Training session - 36kg CL&PR - 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
36kg CL&PR, 2/2 x 6
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
8:35am - Complete
Notes - An outstanding training session. I went back through my training logs and I don't know that I have done 6 sets of doubles for C&P with the 36kg before, I think this is a PR. Very, very pleased with this effort. Had a couple of nights of good sleep and felt strong this morning. Noticing some body comp changes the last few weeks. Starting to thicken up again, and my appetite is significant. Going to have to watch what I am eating as I am trying to keep the weight down. Looks like the body wants to grow again. Going to try and drink a lot of water.
Saturday, October 8, 2016
10/8/16 Saturday October 8, 2016 (36kg KB aerobics)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 35 minutes
7:35am - 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
7:50am- Training session - 36kg KB aerobics
2x:
24kg TGU, 1/1
32kg Gsq, 5
24kg 1H SW, 10/10
15 minutes KB aerobics
36kg 1H SW, CL, FSQ, set down, switch hands
Didn't keep track but I would guess 12 to 13 sets
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:20am - Complete
Notes - Adding back in a 4th more rigorous training day. The 36kg, a good bell. Nice to know I can move this around with a lot of confidence. Particularly noticed very solid cleans, which led to solid front squats. Used to be a little shakier with the 36kg in the rack for a single bell front squat, and needed to use the offhand to stabilize. Not today. All of the focus lately on racking the KB is paying off.
7:35am - 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
7:50am- Training session - 36kg KB aerobics
2x:
24kg TGU, 1/1
32kg Gsq, 5
24kg 1H SW, 10/10
15 minutes KB aerobics
36kg 1H SW, CL, FSQ, set down, switch hands
Didn't keep track but I would guess 12 to 13 sets
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:20am - Complete
Notes - Adding back in a 4th more rigorous training day. The 36kg, a good bell. Nice to know I can move this around with a lot of confidence. Particularly noticed very solid cleans, which led to solid front squats. Used to be a little shakier with the 36kg in the rack for a single bell front squat, and needed to use the offhand to stabilize. Not today. All of the focus lately on racking the KB is paying off.
Friday, October 7, 2016
10/7/16 Friday October 7, 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:
28kg PR, 3/3
36kg PR, 1/1
32kg PR, 2/2
2x:
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 - Great stuff. Very good progress. Strong pressing!
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:
28kg PR, 3/3
36kg PR, 1/1
32kg PR, 2/2
2x:
28kg rack walks, 1/1
28kg 2H SW, 20
28kg 2H SW, 20
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 - Great stuff. Very good progress. Strong pressing!
Thursday, October 6, 2016
10/6/16 Thursday October 6, 2016 (24kg TGU, kickstand DLs)
8:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
8:40am - 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
8:55am- Training session - 24kg TGU
24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
9:05am - Complete
Notes - Recovering fine.
8:40am - 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
8:55am- Training session - 24kg TGU
24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
9:05am - Complete
Notes - Recovering fine.
Wednesday, October 5, 2016
10/5/16 Wednesday October 5, 2016 (swings, jump rope, rack walks)
6:25am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 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 - swings, jump rope, rack walks
3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5
5x:
28kg 2H SW, 20
Jump rope, 1 minute
DB 24kgs rack marching in place
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
7:45am - Complete
Notes - Excellent training day, feeling very solid and put together.
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 - swings, jump rope, rack walks
3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5
5x:
28kg 2H SW, 20
Jump rope, 1 minute
DB 24kgs rack marching in place
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
7:45am - Complete
Notes - Excellent training day, feeling very solid and put together.
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