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
7:30am- 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
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Very solid stuff. This is good. Big cycle from Kevin that is just starting, I feel ready for it. Max rep pressing on the 32kg tomorrow. Never tried a max rep press effort, this will be interesting.
Thursday, December 1, 2016
Wednesday, November 30, 2016
11/30/16 Wenesday November 30, 2016 (DB 24kgs circuit)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:30am - 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 24kgs circuit
3x:
24kg TGU to windmill, 1/1
24kg 1H SW, 10/10
DB 24kgs SS PR, 5/5
24kg 1H SW, 10/10
DB 24kgs FSQ, 5
24kg 1H SW, 10/10
DB 24kgs rack walk
24kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:25am - Complete
Notes - Very solid day, a bit of conditioning, a bit of strength. Felt good. Noticing more depth in the windmills, which is great to see. Also interesting to do a double rack on the squats and rack carries. It felt odd, given how much single bell work I have been doing and seriously grooving a strong single bell clean to prepare for pressing.
7:30am - 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 24kgs circuit
3x:
24kg TGU to windmill, 1/1
24kg 1H SW, 10/10
DB 24kgs SS PR, 5/5
24kg 1H SW, 10/10
DB 24kgs FSQ, 5
24kg 1H SW, 10/10
DB 24kgs rack walk
24kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:25am - Complete
Notes - Very solid day, a bit of conditioning, a bit of strength. Felt good. Noticing more depth in the windmills, which is great to see. Also interesting to do a double rack on the squats and rack carries. It felt odd, given how much single bell work I have been doing and seriously grooving a strong single bell clean to prepare for pressing.
11/29/16 Tuesday November 29, 2016 (24kg TGU, kickstand DL)
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 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, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:05am - Complete
Notes - Quick, easy, feeling good.
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 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, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:05am - Complete
Notes - Quick, easy, feeling good.
Monday, November 28, 2016
11/28/16 Monday November 28, 2016 (Press ladder, swings)
8:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
9:15am - 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
9:30am- Training session - Press ladder, swings
3x:
20kg FMS TGU, 1/1
48kg DL, 5
20kg BU PR, 1/1
3x:
24kg PR, 5/5
36kg PR, 2/2
32kg PR, 3/3
32kg 2H SW, 20, 15, 10, 5, very limited rest between each set. 50 total reps.
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:15am - Complete
Notes - Very slow moving today. Kind of an odd morning physical-wise, I think it just reflects trying to get back in the groove after being on vacation for Thanksgiving. Overall, I am pleased with the pressing results today. My groove is improved, and I really noticed it on the sets of 3 with the 32kg, following pressing the 36kg. The 32kg is now an extremely strong weight for me and one I feel I am continuing to increasingly dominate. Obviously I can always get better (more reps, more sets) and that is the fun in this. But, I see the progress that has been made and how that weight feels now compared to before, and I appreciate the improvements and the confidence that comes with gripping that bell now.
9:15am - 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
9:30am- Training session - Press ladder, swings
3x:
20kg FMS TGU, 1/1
48kg DL, 5
20kg BU PR, 1/1
3x:
24kg PR, 5/5
36kg PR, 2/2
32kg PR, 3/3
32kg 2H SW, 20, 15, 10, 5, very limited rest between each set. 50 total reps.
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:15am - Complete
Notes - Very slow moving today. Kind of an odd morning physical-wise, I think it just reflects trying to get back in the groove after being on vacation for Thanksgiving. Overall, I am pleased with the pressing results today. My groove is improved, and I really noticed it on the sets of 3 with the 32kg, following pressing the 36kg. The 32kg is now an extremely strong weight for me and one I feel I am continuing to increasingly dominate. Obviously I can always get better (more reps, more sets) and that is the fun in this. But, I see the progress that has been made and how that weight feels now compared to before, and I appreciate the improvements and the confidence that comes with gripping that bell now.
Saturday, November 26, 2016
11/26/16 Saturday November 26, 2016 (32 / 24kg SW, up downs)
In Spokane
6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:15am - 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, 1/1, x 2
7:30am- 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
8:00am - Complete
Notes - Got up early and got this done before 8am on Saturday morning, packed the car, headed back to Seattle with Leah. It's truly incredible how amazing kettlebells are. A 16, a 24, and a 32kg bell and I had 3 incredible training sessions in Spokane. So easy, honestly I wish everyone knew how to use KBs. It would make me happy to see some in every home. Just incredible what you can accomplish with these beautiful pieces of iron.
6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:15am - 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, 1/1, x 2
7:30am- 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
8:00am - Complete
Notes - Got up early and got this done before 8am on Saturday morning, packed the car, headed back to Seattle with Leah. It's truly incredible how amazing kettlebells are. A 16, a 24, and a 32kg bell and I had 3 incredible training sessions in Spokane. So easy, honestly I wish everyone knew how to use KBs. It would make me happy to see some in every home. Just incredible what you can accomplish with these beautiful pieces of iron.
11/25/16 Friday November 25, 2016 (32kg KB aerobics)
In Spokane
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:15am - 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
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 2, PR 2, FSQ 2, 1H SW 2, set down, switch hands
32kg 2H SW, 10
32kg rack carry (off hand holding bell), 30 seconds x 1/1
Band wrist extensions, 10 x 2 sets per hand
8:15am - Complete
Notes - Outstanding training session in Spokane. Doubles with the 32kg for KB aerobics, 20 minutes. Really enjoyed it. Ended with some rack carries with the 32kg, absolutely blew up by triceps and forearms, I really need to do those more often. It's amazing what simple carries can do. I should be incorporating various carries into every single training session nearly. Perfect training session after Thanksgiving day.
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:15am - 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
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 2, PR 2, FSQ 2, 1H SW 2, set down, switch hands
32kg 2H SW, 10
32kg rack carry (off hand holding bell), 30 seconds x 1/1
Band wrist extensions, 10 x 2 sets per hand
8:15am - Complete
Notes - Outstanding training session in Spokane. Doubles with the 32kg for KB aerobics, 20 minutes. Really enjoyed it. Ended with some rack carries with the 32kg, absolutely blew up by triceps and forearms, I really need to do those more often. It's amazing what simple carries can do. I should be incorporating various carries into every single training session nearly. Perfect training session after Thanksgiving day.
11/24/16 Thursday November 24, 2016 (24kg TGU, kickstand DL)
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.
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.
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