In Spokane
8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:15am - Kettlebell warm up
1/2K halos - 16kg, 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
8:30am- 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
8:45am - Complete
Notes - Training in Spokane, had a great Thanksgiving holiday. Got a quick amount of work in before heading out for the annual Turkey Bowl with the Brajcich and extended family. Tons of fun.
Saturday, November 26, 2016
Wednesday, November 23, 2016
11/23/16 Wednesday November 23, 2016 (32 / 24kg SW, up downs)
In Spokane
8:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
9:15am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg BU CL walking, 1/1, x 2
9:30am- Training session - 32 / 24kg SW, up downs, 20 minutes
3x:
24kg TGU, 1/1
24kg BU CL, 1/1
20 minutes 32 / 24kg SW, up downs
32kg 2H SW, 10
up downs, 2/2
24kg 2H SW, 20
32kg 1H SW, 5/5
up downs, 2/2
24kg 1H SW, 10/10
went back and forth with the scheme above for 20 minutes, basically going between 2H and 1H SW. Last couple of sets with the 32kg went to 10/10 for 1H SW, and 20 for 2H SW, to get more work with the 32kg
Band wrist extensions, 10 x 2 sets per hand
10:00am - Complete
Notes - Brought a 16, 24, and 32kg bell to Spokane for the holiday with my girlfriend. Great training session this morning, loved this. Feeling great.
8:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
9:15am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg BU CL walking, 1/1, x 2
9:30am- Training session - 32 / 24kg SW, up downs, 20 minutes
3x:
24kg TGU, 1/1
24kg BU CL, 1/1
20 minutes 32 / 24kg SW, up downs
32kg 2H SW, 10
up downs, 2/2
24kg 2H SW, 20
32kg 1H SW, 5/5
up downs, 2/2
24kg 1H SW, 10/10
went back and forth with the scheme above for 20 minutes, basically going between 2H and 1H SW. Last couple of sets with the 32kg went to 10/10 for 1H SW, and 20 for 2H SW, to get more work with the 32kg
Band wrist extensions, 10 x 2 sets per hand
10:00am - Complete
Notes - Brought a 16, 24, and 32kg bell to Spokane for the holiday with my girlfriend. Great training session this morning, loved this. Feeling great.
Monday, November 21, 2016
11/21/16 Monday November 21, 2016 (32kg KB aerobics)
6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 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 - 32kg KB aerobics
3x:
24kg TGU to windmill, 1/1
24kg BU FSQ, 1/1
20 minutes 32kg KB aerobics:
32kg CL, PR, FSQ, 1H SW, set down, switch hands
32kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1
8:10am - Complete
Notes - Really enjoyed this today. Did a one-hour yoga breathing and stretching class yesterday with my girlfriend, first time I have done a yoga class in some time. Really prepared me for today, opened up the adductors and low back in a very significant manner. This could be tremendous for me to incorporate as normal recovery methods. I was dominating the 32kg bell today. Pumped up about it.
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 - 32kg KB aerobics
3x:
24kg TGU to windmill, 1/1
24kg BU FSQ, 1/1
20 minutes 32kg KB aerobics:
32kg CL, PR, FSQ, 1H SW, set down, switch hands
32kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1
8:10am - Complete
Notes - Really enjoyed this today. Did a one-hour yoga breathing and stretching class yesterday with my girlfriend, first time I have done a yoga class in some time. Really prepared me for today, opened up the adductors and low back in a very significant manner. This could be tremendous for me to incorporate as normal recovery methods. I was dominating the 32kg bell today. Pumped up about it.
Saturday, November 19, 2016
11/19/16 Saturday November 19, 2016 (24kg KB aerobics)
9:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:45am - 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
10:00am- Training session - 24kg KB aerobics
2x:
20kg TGU, 1/1
20kg BU FSQ, 1/1
24kg 1H SW, 10/10
20 minutes 24kg KB aerobics
24kg 1H SW 2, CL 2, FSQ 2, 1H SW 2, set down, switch hands
24kg 1H SW 3, CL 3, FSQ 3, 1H SW 3, set down, switch hands
3 full sets
60/60 1H SW
30/30 CL
30/30 FSQ
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1
10:45am - Complete
Notes - Great aerobic session, feeling very good, perfect amount of volume, with the right bell.
9:45am - 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
10:00am- Training session - 24kg KB aerobics
2x:
20kg TGU, 1/1
20kg BU FSQ, 1/1
24kg 1H SW, 10/10
20 minutes 24kg KB aerobics
24kg 1H SW 2, CL 2, FSQ 2, 1H SW 2, set down, switch hands
24kg 1H SW 3, CL 3, FSQ 3, 1H SW 3, set down, switch hands
24kg 1H SW 5, CL 5, FSQ 5, 1H SW 5, set down, switch hands
3 full sets
60/60 1H SW
30/30 CL
30/30 FSQ
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1
10:45am - Complete
Notes - Great aerobic session, feeling very good, perfect amount of volume, with the right bell.
Friday, November 18, 2016
11/18/16 Friday November 18, 2016 (training with Kevin)
6:15am - Warm up, some primal move, arm bars, get-ups
We discussed various technique considerations for the press, including staying tight in the abdomen, and looking at the bell at the sticking point in a heavy press to faciliate additonal muscles firing to help the press. Some advanced techniques there.
Worked on some bottoms up presses, bottoms up front squats which help prep the press
Did some swings, and some "up downs" to further help prepare the press (plank position horizontal)
Pressed the 28kg for 3, 32kg for 2, 36kg for a single. Practicing looking at the bell at the sticking point. Ended the session by going for the 40kg press, nailed it on both sides, fastest and strongest the 40kg has ever gone up for me. Particularly on the R side. Kevin did not think it looked like a max press, and that I had some more to give. I am delighted. I am track, next time we test, going for the 44kg.
7:30am - End
We discussed various technique considerations for the press, including staying tight in the abdomen, and looking at the bell at the sticking point in a heavy press to faciliate additonal muscles firing to help the press. Some advanced techniques there.
Worked on some bottoms up presses, bottoms up front squats which help prep the press
Did some swings, and some "up downs" to further help prepare the press (plank position horizontal)
Pressed the 28kg for 3, 32kg for 2, 36kg for a single. Practicing looking at the bell at the sticking point. Ended the session by going for the 40kg press, nailed it on both sides, fastest and strongest the 40kg has ever gone up for me. Particularly on the R side. Kevin did not think it looked like a max press, and that I had some more to give. I am delighted. I am track, next time we test, going for the 44kg.
7:30am - End
Thursday, November 17, 2016
11/17/16 Thursday November 17, 2016 (24kg TGU, kickstand DL)
8:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:00am - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:15am- 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
9:30am - Complete
Notes - Good, quick day. Feeling solid.
9:00am - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:15am- 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
9:30am - Complete
Notes - Good, quick day. Feeling solid.
Wednesday, November 16, 2016
11/16/16 Wednesday November 16, 2016 (2H SW ladder)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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 ladder
3x:
24kg TGU to windmill, 1/1
32kg GSq, 5
3x:
32kg 2H SW, 15
28kg 2H SW, 20
24kg 2H SW, 25
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:30am - Complete
Notes - Great, quick session. Felt superb this morning, perfect amount of load here. I can feel the body recovering and regenerating.
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 ladder
3x:
24kg TGU to windmill, 1/1
32kg GSq, 5
3x:
32kg 2H SW, 15
28kg 2H SW, 20
24kg 2H SW, 25
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:30am - Complete
Notes - Great, quick session. Felt superb this morning, perfect amount of load here. I can feel the body recovering and regenerating.
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