7:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
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)
7:30am - Break
8;20am -
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:25am - Complete
Notes - Pressed for time, just a bit of light work given how heavy Monday was. Feeling good all things considered. Second trip in three days to Spokane and back, will be good to get back and rest.
Wednesday, November 9, 2016
Monday, November 7, 2016
11/7/16 Monday November 7, 2016 (36kg CL&PR - PR)
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am- Training session - 36kg CL&PR - PR
2x:
16kg FMS TGU, 1/1
32kg GSq, 5
24kg TK PR 5/5
24kg 1H SW, 10/10
Completely forgot to do BUPs - was supposed to do some singles with 24kg - whoops
7x:
36kg CL&PR, 1/1
36kg CL&PR, 2/2 (7th set, got the L, fail on the 2nd rep on the R. Set down, did another attempt at a double on the R, got it. Then did one more rep on the L to even out)
36kg CL&PR, 1/1
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Solid training day today, with another PR getting 7 total successful sets of doubles with the 36kg for C&P. 7th set, hit the left, failed on the R with the double after an extremely good first rep, which was frustrating. Just didn't stay tight on the 2nd rep and frankly was tired. I will too the first set of pressing the 36kg, I didn't know how I was going to do today - felt heavy. Realized writing this that I completely forgot to prep with the BUP on 24kgs, so that is annoying, that would have helped me. In any event, I ground this out today. Can tell I am getting to the end of a cycle, or probably better, I need to improve recovery. I had to fly over and back to Spokane yesterday for commitments at Gonzaga in the evening for their accounting programs, so that sure as hell did not help me today. Just need a couple of days of really good rest.
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
7:30am- Training session - 36kg CL&PR - PR
2x:
16kg FMS TGU, 1/1
32kg GSq, 5
24kg TK PR 5/5
24kg 1H SW, 10/10
Completely forgot to do BUPs - was supposed to do some singles with 24kg - whoops
7x:
36kg CL&PR, 1/1
36kg CL&PR, 2/2 (7th set, got the L, fail on the 2nd rep on the R. Set down, did another attempt at a double on the R, got it. Then did one more rep on the L to even out)
36kg CL&PR, 1/1
DB 28kgs rack carry, walking
Band wrist extensions, 10 x 2 sets per hand6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Solid training day today, with another PR getting 7 total successful sets of doubles with the 36kg for C&P. 7th set, hit the left, failed on the R with the double after an extremely good first rep, which was frustrating. Just didn't stay tight on the 2nd rep and frankly was tired. I will too the first set of pressing the 36kg, I didn't know how I was going to do today - felt heavy. Realized writing this that I completely forgot to prep with the BUP on 24kgs, so that is annoying, that would have helped me. In any event, I ground this out today. Can tell I am getting to the end of a cycle, or probably better, I need to improve recovery. I had to fly over and back to Spokane yesterday for commitments at Gonzaga in the evening for their accounting programs, so that sure as hell did not help me today. Just need a couple of days of really good rest.
Sunday, November 6, 2016
11/5/16 Saturday November 5, 2016 (24kg KB aerobics)
7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:15am - Break
12;00pm- Training session - 24kg KB aerobics
2x:
24kg TGU, 1/1
24kg Gsq, 5
20 minutes 24kg KB aerobics
24kg 1H SW 5, CL 3, FSQ 2, set down, switch hands
10 or 11 sets
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
12:30pm - Complete
Notes - Good stuff, exactly what I needed. It's crazy how light the 24kg feels. Needed a back off as I was feeling a little worn down, This was good.
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:15am - Break
12;00pm- Training session - 24kg KB aerobics
2x:
24kg TGU, 1/1
24kg Gsq, 5
20 minutes 24kg KB aerobics
24kg 1H SW 5, CL 3, FSQ 2, set down, switch hands
10 or 11 sets
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
12:30pm - Complete
Notes - Good stuff, exactly what I needed. It's crazy how light the 24kg feels. Needed a back off as I was feeling a little worn down, This was good.
Friday, November 4, 2016
11/4/16 Friday November 4, 2016 (DB 32kgs SS PR, 24kg 1H SW)
8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 35 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:50am- Training session - DB 32kgs SS PR, 24kg 1H SW
2x:
20kg FMS TGU, 1/1
32kg GSq, 5
20kg BU CL, walking, 1/1 (supposed to be a 16kg but I grabbed the wrong bell:)
32kg 2H SW, 20
5x:
DB 32kgs SS PR, 4/4
DB 32kgs SS PR, 3/3 (on this 6th set, was hitting failure, tried the 5th rep, wasn't going to go, set down the bells)
DB 32kgs SS PR, 1/1
24kg 1H SW, 10/10, x 5 (on the minute)
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:50am - Complete
Notes - Tough day in terms of over sleeping, my body is telling me something. Recovery has been compromised a bit lately by a lack of consistent sleep and frankly just being busy, travel, etc. Need a weekend to really wind down. Once I got warmed up, body started to respond pretty well. Decided to go with sets of 4/4 with the 32kgs for seesaw press, after sets of 5/5 with the 28kgs last week. I figured this would be a challenge; it was, but I handled it well, particularly the last few sets I got in a better groove of driving through the legs with no leanback, and using the contra lateral motion with the negative to the rack on one arm to press hard on the other side to lockout. I do really like this press much more than double overhead presses, I think it is better for me and it also emphasizes and assists with the heavy one arm press I think more effectively than pure doubles. In any event, pleased with the overall outcome here. I checked my training logs and back on July 25, I did a session with double front squats with 32kgs, and SS PR. 5 sets of 4/4 on these lifts. As such, technically today was a PR with the 32kgs for SS PR in terms of volume, so that's pretty cool. I didn't realize I had not yet done sets of 5/5, which I think I would have in me soon if I can get recovery dialed in better. Encouraging.
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:50am- Training session - DB 32kgs SS PR, 24kg 1H SW
2x:
20kg FMS TGU, 1/1
32kg GSq, 5
20kg BU CL, walking, 1/1 (supposed to be a 16kg but I grabbed the wrong bell:)
32kg 2H SW, 20
5x:
DB 32kgs SS PR, 4/4
DB 32kgs SS PR, 3/3 (on this 6th set, was hitting failure, tried the 5th rep, wasn't going to go, set down the bells)
DB 32kgs SS PR, 1/1
24kg 1H SW, 10/10, x 5 (on the minute)
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:50am - Complete
Notes - Tough day in terms of over sleeping, my body is telling me something. Recovery has been compromised a bit lately by a lack of consistent sleep and frankly just being busy, travel, etc. Need a weekend to really wind down. Once I got warmed up, body started to respond pretty well. Decided to go with sets of 4/4 with the 32kgs for seesaw press, after sets of 5/5 with the 28kgs last week. I figured this would be a challenge; it was, but I handled it well, particularly the last few sets I got in a better groove of driving through the legs with no leanback, and using the contra lateral motion with the negative to the rack on one arm to press hard on the other side to lockout. I do really like this press much more than double overhead presses, I think it is better for me and it also emphasizes and assists with the heavy one arm press I think more effectively than pure doubles. In any event, pleased with the overall outcome here. I checked my training logs and back on July 25, I did a session with double front squats with 32kgs, and SS PR. 5 sets of 4/4 on these lifts. As such, technically today was a PR with the 32kgs for SS PR in terms of volume, so that's pretty cool. I didn't realize I had not yet done sets of 5/5, which I think I would have in me soon if I can get recovery dialed in better. Encouraging.
Thursday, November 3, 2016
11/3/16 Thursday November 1, 2016 (24kg TGU, kickstand DL)
7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:50am- Training session - 24kg TGU, kickstand DL
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
8:05am - Complete
Notes - Excellent, feeling very good and strong.
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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:50am- Training session - 24kg TGU, kickstand DL
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
8:05am - Complete
Notes - Excellent, feeling very good and strong.
Wednesday, November 2, 2016
11/2/16 Wednesday November 2, 2016 (40 / 44kg loaded CL, 2H SW ladder)
6:50am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 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 - 40 / 44kg loaded CL, 2H SW ladder
2x:
24kg TGU to windmill, 1/1
48kg DL, 5
16kg tempo press, 10/10
32kg loaded CL, 1/1 (warm up)
40kg loaded CL, 1/1, x 2
44kg loaded CL, 1/1
3x:
40kg 2H SW, 10
36kg 2H SW, 15
32kg 2H SW, 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:35am - Complete
Notes - Slow day this morning. Not sleeping well or a lot lately, and it's taking some time to get going. Daylight savings time this weekend is going to make a difference, I can feel it. Need that hour time change. With that said, once I got into this today, very solid training session. Was an extremely good idea to warm up the heavy loaded cleans with the 32kg first, so I was glad I did that. I will say, cleaning the 44kg, didn't feel like I could have pressed it whatsoever today. It was damn heavy. But that's the point - get in some reps cleaning that thing first. Seeing some good body comp changes, upper body in the traps, shoulders, increasing in size and definition. The long pressing focus over many months has been good for size, that's for sure, but on the other hand I certainly am not dropping pounds. Appetite has been strong lately. Trying to focus on quality foods.
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 - 40 / 44kg loaded CL, 2H SW ladder
2x:
24kg TGU to windmill, 1/1
48kg DL, 5
16kg tempo press, 10/10
32kg loaded CL, 1/1 (warm up)
40kg loaded CL, 1/1, x 2
44kg loaded CL, 1/1
3x:
40kg 2H SW, 10
36kg 2H SW, 15
32kg 2H SW, 20
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:35am - Complete
Notes - Slow day this morning. Not sleeping well or a lot lately, and it's taking some time to get going. Daylight savings time this weekend is going to make a difference, I can feel it. Need that hour time change. With that said, once I got into this today, very solid training session. Was an extremely good idea to warm up the heavy loaded cleans with the 32kg first, so I was glad I did that. I will say, cleaning the 44kg, didn't feel like I could have pressed it whatsoever today. It was damn heavy. But that's the point - get in some reps cleaning that thing first. Seeing some good body comp changes, upper body in the traps, shoulders, increasing in size and definition. The long pressing focus over many months has been good for size, that's for sure, but on the other hand I certainly am not dropping pounds. Appetite has been strong lately. Trying to focus on quality foods.
11/1/16 Tuesday November 1, 2016 (24kg TGU, kickstand DL)
9:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:35am - 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
9:50am- Training session - 24kg TGU, kickstand DL
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
10:05am - Complete
6:00pm - Deep tissue massage.
Notes - Excellent, feeling good. Massage this evening was great.
9:35am - 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
9:50am- Training session - 24kg TGU, kickstand DL
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
10:05am - Complete
6:00pm - Deep tissue massage.
Notes - Excellent, feeling good. Massage this evening was great.
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