11:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
11:15am - 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
11:30am- 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
11:45am - Complete
Notes - Writing this on Thursday after being very busy the last couple of days trying to rehab this stuff with the left shoulder, etc. etc. Good couple of days actually. Did bodywork on Tuesday, then had a chiro appt and a deep tissue massage on Wednesday. Feeling way, way better after getting a lot of release of tension in the traps, forearms, triceps, etc. Got to get with Kevin to figure out the best way forward but I think I am coming out of the woods here.
Thursday, December 8, 2016
Tuesday, December 6, 2016
12/5/16 Monday December 5, 2016 (Press ladder, swings)
6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 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 - Press ladder, swings
3x:
20kg FMS TGU, 1/1
48kg DL, 5
20kg BU PR, 1/1
3x:
28kg PR, 5/5
36kg PR, 2/2
32kg PR, 3/3
32kg 2H SW, 20, 15, 15, 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
7:40am - Complete
Notes - well - an incredibly disappointing day in certain respects. I rested this weekend, had a good warm up today all the way through BU PR, didn't notice any issues at all with the L trap, or forearm or elbow. Seemed like all systems were a go. Getting into pressing, right away on the negative back into the rack from lockout, the elbow felt tight on the outside and inside, mainly the inside, on the L side. My R side felt amazing, honestly probably some of the best pressing I have ever had on the R side. I ended up getting pissed and worked my way through the training session, probably not my finest hour in terms of good judgment. Pretty much all other aspects of the press felt fine on the L, no issue with cleans, no issue pressing out of the rack, but things would light up on the negative. Thinking out loud, back in Spokane on Thanksgiving two weeks ago I was doing a few pull ups with my girl friend and noticed the L elbow bark. And my L trap has been a bit tight. Honestly I think I have let myself down with not getting enough soft tissue work, and this L trap thing has ended up causing some poor mechanics on the L side a bit and there is too much tension on the L bicep, tricep, and things are off. The good news is that I am going in for bodywork tomorrow, and have chiro and a deep tissue massage on Wednesday. These guys are all good and that attention should help. I am going to have my bodyworker release the traps, work on releasing my triceps, and getting into my armpits, lats etc. I believe I will see pretty immediate help from these sessions. For Wed I am going to plan on dropping the SS PR, and not going overhead at all except for get-ups, which are fine. I will sub in extra front squats assuming that doesn't bother anything. When I have had overhead issues in the past, I have usually moved to squats with good results. Also, 2H SW feels good, doesn't seem to bother anything at all. The swings are feeling great. I will do those assuming nothing crops up. Frustrating, but it is important for me to focus on solutions here and getting things back on track.
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 - Press ladder, swings
3x:
20kg FMS TGU, 1/1
48kg DL, 5
20kg BU PR, 1/1
3x:
28kg PR, 5/5
36kg PR, 2/2
32kg PR, 3/3
32kg 2H SW, 20, 15, 15, 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
7:40am - Complete
Notes - well - an incredibly disappointing day in certain respects. I rested this weekend, had a good warm up today all the way through BU PR, didn't notice any issues at all with the L trap, or forearm or elbow. Seemed like all systems were a go. Getting into pressing, right away on the negative back into the rack from lockout, the elbow felt tight on the outside and inside, mainly the inside, on the L side. My R side felt amazing, honestly probably some of the best pressing I have ever had on the R side. I ended up getting pissed and worked my way through the training session, probably not my finest hour in terms of good judgment. Pretty much all other aspects of the press felt fine on the L, no issue with cleans, no issue pressing out of the rack, but things would light up on the negative. Thinking out loud, back in Spokane on Thanksgiving two weeks ago I was doing a few pull ups with my girl friend and noticed the L elbow bark. And my L trap has been a bit tight. Honestly I think I have let myself down with not getting enough soft tissue work, and this L trap thing has ended up causing some poor mechanics on the L side a bit and there is too much tension on the L bicep, tricep, and things are off. The good news is that I am going in for bodywork tomorrow, and have chiro and a deep tissue massage on Wednesday. These guys are all good and that attention should help. I am going to have my bodyworker release the traps, work on releasing my triceps, and getting into my armpits, lats etc. I believe I will see pretty immediate help from these sessions. For Wed I am going to plan on dropping the SS PR, and not going overhead at all except for get-ups, which are fine. I will sub in extra front squats assuming that doesn't bother anything. When I have had overhead issues in the past, I have usually moved to squats with good results. Also, 2H SW feels good, doesn't seem to bother anything at all. The swings are feeling great. I will do those assuming nothing crops up. Frustrating, but it is important for me to focus on solutions here and getting things back on track.
Saturday, December 3, 2016
12/3/16 Saturday December 3, 2016 (40kg KB aerobics)
12:45pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
1:15pm - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
1:30pm- Training session - 40kg KB aerobics
2x:
24kg TGU to windmill, 1/1
24kg FSQ, 5
24kg TK PR, 5/5
jump rope 2 minutes
40kg 2H SW, 10
12 minutes 40kg KB aerobics:
40kg 1H SW, CL, FSQ (using off hand to support the bell), set down, switch hands
Did 7 sets total
40kg 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
2:00pm - Complete
Notes - Interesting day. Did various soft tissue work last night on the L trap, pec, forearm, elbow area. Things are a bit off but after thinking through it I think I have just a bit of tightness in the L trap from the consistent pressing work etc.etc. and it's gotten my forearm and elbow involved a bit. I think Wednesday's training with the 1H SW with the 24kg may have added a bit of fuel to the fire as I don't 1H SW much at all, and it's possible that it was too many reps and with what is going on in the L trap and forearm, may not have been a good movement in the circumstances. Not a huge deal, but I will continue to watch it and may modify things to just do 2H SW for the time being. 2H SW is completely good and doesn't bother it at all. Woke up today and still was feeling some residual effects on the L side, so I took the morning off and trained in the afternoon instead. Took some time to warm up, and I decided I would just go by feel today and see how I felt once I started touching the bells. Felt pretty good. Did my warm-up with the 24kg, all systems felt good, and after doing some 2H SW with the 40kg, I felt like I could go ahead and test KB aerobics with that bell as planned for this cycle. Felt good. Got 7 sets done, feeling extremely good with this bell on the R side today, L side obviously I was being cautious, really trying to use the hips and glutes and not put any undue stress on the L shoulder, forearm etc. Just basically trying to have great technique. Writing this tonight, feeling fine, did more soft tissue work with the foam roller, lacrosse ball, and also used some Traumeel homeopathic ointment to help in recovery. Will do the same thing tomorrow. Will also try and get some soft tissue work done this week in addition to chiro work. Have not had much soft tissue work lately so that could really help. All in all, what I learned today is a lesson I have learned many times. Be in touch with your body, but don't be scared to push a little bit as you may be capable of much more than you think. Great technique is key at all times and cannot be compromised. If it is, time to set the bells down or reduce load etc.
1:15pm - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
1:30pm- Training session - 40kg KB aerobics
2x:
24kg TGU to windmill, 1/1
24kg FSQ, 5
24kg TK PR, 5/5
jump rope 2 minutes
40kg 2H SW, 10
12 minutes 40kg KB aerobics:
40kg 1H SW, CL, FSQ (using off hand to support the bell), set down, switch hands
Did 7 sets total
40kg 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
2:00pm - Complete
Notes - Interesting day. Did various soft tissue work last night on the L trap, pec, forearm, elbow area. Things are a bit off but after thinking through it I think I have just a bit of tightness in the L trap from the consistent pressing work etc.etc. and it's gotten my forearm and elbow involved a bit. I think Wednesday's training with the 1H SW with the 24kg may have added a bit of fuel to the fire as I don't 1H SW much at all, and it's possible that it was too many reps and with what is going on in the L trap and forearm, may not have been a good movement in the circumstances. Not a huge deal, but I will continue to watch it and may modify things to just do 2H SW for the time being. 2H SW is completely good and doesn't bother it at all. Woke up today and still was feeling some residual effects on the L side, so I took the morning off and trained in the afternoon instead. Took some time to warm up, and I decided I would just go by feel today and see how I felt once I started touching the bells. Felt pretty good. Did my warm-up with the 24kg, all systems felt good, and after doing some 2H SW with the 40kg, I felt like I could go ahead and test KB aerobics with that bell as planned for this cycle. Felt good. Got 7 sets done, feeling extremely good with this bell on the R side today, L side obviously I was being cautious, really trying to use the hips and glutes and not put any undue stress on the L shoulder, forearm etc. Just basically trying to have great technique. Writing this tonight, feeling fine, did more soft tissue work with the foam roller, lacrosse ball, and also used some Traumeel homeopathic ointment to help in recovery. Will do the same thing tomorrow. Will also try and get some soft tissue work done this week in addition to chiro work. Have not had much soft tissue work lately so that could really help. All in all, what I learned today is a lesson I have learned many times. Be in touch with your body, but don't be scared to push a little bit as you may be capable of much more than you think. Great technique is key at all times and cannot be compromised. If it is, time to set the bells down or reduce load etc.
Friday, December 2, 2016
12/2/16 Friday December 2, 2016 (32kg max rep PR, 2H SW)
6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 45 minutes (needed extra time)
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 - 32kg max rep PR, 2H SW
3x:
20kg TGU, 1/1
48kg DL, 5
24kg BU PR, 1/1
32kg loaded CL, 1/1 (warm up)
44kg loaded CL, 1/1
32kg PR, 6/6 (PR)
44kg loaded CL, 1/1
32kg PR, 5/5
44kg loaded CL, 1/1
32kg PR, 5/5
32kg 2H SW, 10
44kg 2H SW, 5
32kg 2H SW, 15
44kg 2H SW, 5
32kg 2H SW, 20
44kg 2H SW, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Very good session today. Noticed late yesterday afternoon that the L biceps tendon and forearm were quite tight. I think that may have been from 1H SW on Wednesday, I am not sure, but things are a little off there. Was also out with coworkers in the evening so did not go into the session in the best spot to set up a huge performance. Was being fairly deliberate with technique particularly on the 44kg CL given that. Ultimately was a very good session, and I got a max rep press with the 32kg, hitting 6 reps on each side on the first of 3 sets. Never done that before, so that was cool. Didn't notice the biceps at all on 2H SW, that is a good lift for me almost always, and almost any weight.
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 - 32kg max rep PR, 2H SW
3x:
20kg TGU, 1/1
48kg DL, 5
24kg BU PR, 1/1
32kg loaded CL, 1/1 (warm up)
44kg loaded CL, 1/1
32kg PR, 6/6 (PR)
44kg loaded CL, 1/1
32kg PR, 5/5
32kg PR, 5/5
32kg 2H SW, 10
44kg 2H SW, 5
32kg 2H SW, 15
44kg 2H SW, 5
32kg 2H SW, 20
44kg 2H SW, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Very good session today. Noticed late yesterday afternoon that the L biceps tendon and forearm were quite tight. I think that may have been from 1H SW on Wednesday, I am not sure, but things are a little off there. Was also out with coworkers in the evening so did not go into the session in the best spot to set up a huge performance. Was being fairly deliberate with technique particularly on the 44kg CL given that. Ultimately was a very good session, and I got a max rep press with the 32kg, hitting 6 reps on each side on the first of 3 sets. Never done that before, so that was cool. Didn't notice the biceps at all on 2H SW, that is a good lift for me almost always, and almost any weight.
Thursday, December 1, 2016
12/1/16 Thursday December 1, 2016 (24kg TGU, kickstand DL)
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.
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.
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.
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