From Spokane
8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:45am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
8:50am- Training session - FSQ, 2H SW
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
16kg BU FSQ x 2/2, x 3
24kg 2H SW x 20, x 3
5x:
24kg FSQ x 3/3
32kg FSQ x 2/2
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
9:30am - Complete
Notes - Writing this Monday night the 2nd of Jan after getting back from vacation. Great training sessions in Spokane and Priest Lake this week while on vacation. I am hitting my stride and really ready to do some good things and move forward in 2017.
Monday, January 2, 2017
12/29/16 Thursday December 29, 2016 (16kg KB warm up)
From Spokane
8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:45am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
8:50am- Training session - 16kg KB warm up
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
Band wrist extensions, 10 x 2 sets per hand
9:00am - Complete
Notes - Just a little light work today in Spokane. Feeling good.
8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:45am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
8:50am- Training session - 16kg KB warm up
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
Band wrist extensions, 10 x 2 sets per hand
9:00am - Complete
Notes - Just a little light work today in Spokane. Feeling good.
Wednesday, December 28, 2016
12/28/16 Wednesday December 28, 2016 (PR, 2H SW)
From Spokane
9:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:25am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
9:30am- Training session - PR, 2H SW
3x:
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1
16kg BU FSQ + PR x 1/1
24kg 2H SW x 20
5x:
24kg PR x 3/3
32kg PR x 2/2
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
10:15am - Complete
Notes - Training in Spokane at my girlfriend's house. Brought a 16, 24, and a 32k bell with me from Seattle for this week. Solid day. Feeling really good. Focused on priming the glutes and then very strong active negatives on every single rep. Active negatives I think have a tendency to burn out the reps a bit faster (very fatiguing and demanding I think on the muscles) but my reps are stronger and out of the rack into lockout the bell really explodes. I definitely like this a lot and I am certain this is going to help me on max press attempts. Doing 80% of your max like this for multiple reps should be building an awesome base of strength along with better technique and pressing mechanics. I hope this carries over to the 40kg and then I get that 44kg press soon.
9:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:25am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
9:30am- Training session - PR, 2H SW
3x:
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1
16kg BU FSQ + PR x 1/1
24kg 2H SW x 20
5x:
24kg PR x 3/3
32kg PR x 2/2
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
10:15am - Complete
Notes - Training in Spokane at my girlfriend's house. Brought a 16, 24, and a 32k bell with me from Seattle for this week. Solid day. Feeling really good. Focused on priming the glutes and then very strong active negatives on every single rep. Active negatives I think have a tendency to burn out the reps a bit faster (very fatiguing and demanding I think on the muscles) but my reps are stronger and out of the rack into lockout the bell really explodes. I definitely like this a lot and I am certain this is going to help me on max press attempts. Doing 80% of your max like this for multiple reps should be building an awesome base of strength along with better technique and pressing mechanics. I hope this carries over to the 40kg and then I get that 44kg press soon.
Tuesday, December 27, 2016
12/27/16 Tuesday December 27, 2016 (24kg TGU, kickstand DL)
7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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)
Break
9:30am -
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:45am- Training session - 24kg TGU, kickstand DL
2x:
24kg TGU to kneeling, 1/1
24kg kickstand DL, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:00am - Complete
Notes - Very good. I can feel yesterday's heavy swing training, in terms of hips, lats, arms but it's a good feeling. Good work all around. Driving to Spokane today for several days of R&R with my girlfriend, will be headed to Priest Lake, ID on Friday as well. A really nice holiday break thus far. Not back to work until January 3.
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)
Break
9:30am -
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:45am- Training session - 24kg TGU, kickstand DL
2x:
24kg TGU to kneeling, 1/1
24kg kickstand DL, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:00am - Complete
Notes - Very good. I can feel yesterday's heavy swing training, in terms of hips, lats, arms but it's a good feeling. Good work all around. Driving to Spokane today for several days of R&R with my girlfriend, will be headed to Priest Lake, ID on Friday as well. A really nice holiday break thus far. Not back to work until January 3.
Monday, December 26, 2016
12/26/16 Monday December 26, 2016 (2H SW ladder, TK PR)
9:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:25am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:40am- Training session - 2H SW ladder, TK PR
3x:
20kg TGU + windmill, 1/1
48kg DL, 8
5x:
32kg 2H SW, 10
40kg 2H SW, 10
48kg 2H SW, 10
24kg TK PR, 3/3
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 - Enjoyed this, lots of power today on the swings. Focusing on active negative on the press. I think this is really been helping my shoulder, as well as elbow. Much improved press on the L side. Really pleased with that cue, this has been big.
9:25am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:40am- Training session - 2H SW ladder, TK PR
3x:
20kg TGU + windmill, 1/1
48kg DL, 8
5x:
32kg 2H SW, 10
40kg 2H SW, 10
48kg 2H SW, 10
24kg TK PR, 3/3
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 - Enjoyed this, lots of power today on the swings. Focusing on active negative on the press. I think this is really been helping my shoulder, as well as elbow. Much improved press on the L side. Really pleased with that cue, this has been big.
12/24/16 Saturday December 24, 2016 (24/28/32kg KB aerobics)
10:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
11:05am - 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
11:20am- Training session - 24/28/32kg KB aerobics
20kg TGU + windmill, 1/1
DB 12kg batwings, x 3
20 minutes:
24kg CL 5, PR 5, FSQ 5, set down, switch hands
28kg CL 3, PR 3, FSQ 3, set down, switch hands
32kg CL 2, PR 2, FSQ 2, set down, switch hands
got 2 full sets through all bells plus a set with the 24kg for 5 reps per movement. On the FSQ had to use my off hand to help hold the bell in the rack, forearms and grip were burning
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
12:00pm - Complete
Notes - Writing this late Christmas evening. Great weekend, amazing time with my kids, girlfriend, ex wife, her boyfriend and her family. I am lucky to be able to enjoy this and have everyone be amiable. It's been a long 4 years since I first learned that my ex wife wanted a divorce. I have learned a lot, and become a much wiser person and better man. I am grateful for the experiences, and for my good health and fortune to be able to enjoy training like this and enjoying the life benefits of strength. I am winding down 2016 in a very positive way and looking forward to a great 2017.
11:05am - 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
11:20am- Training session - 24/28/32kg KB aerobics
20kg TGU + windmill, 1/1
DB 12kg batwings, x 3
20 minutes:
24kg CL 5, PR 5, FSQ 5, set down, switch hands
28kg CL 3, PR 3, FSQ 3, set down, switch hands
32kg CL 2, PR 2, FSQ 2, set down, switch hands
got 2 full sets through all bells plus a set with the 24kg for 5 reps per movement. On the FSQ had to use my off hand to help hold the bell in the rack, forearms and grip were burning
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
12:00pm - Complete
Notes - Writing this late Christmas evening. Great weekend, amazing time with my kids, girlfriend, ex wife, her boyfriend and her family. I am lucky to be able to enjoy this and have everyone be amiable. It's been a long 4 years since I first learned that my ex wife wanted a divorce. I have learned a lot, and become a much wiser person and better man. I am grateful for the experiences, and for my good health and fortune to be able to enjoy training like this and enjoying the life benefits of strength. I am winding down 2016 in a very positive way and looking forward to a great 2017.
Friday, December 23, 2016
12/23/16 Friday December 23, 2016 (45lb KB aerobics 15 mins)
Training from Deadwood, South Dakota
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:00am- Training session - 45lb KB aerobics
At Deadwood Rec Center
3x:
35lb armbar + TGU + windmill, 1/1
DB 25lb batwings, x 3
25lb halos, 5/5
35lb BU PR, 3/3
15 minutes
45lb CL 2, PR 2, FSQ 2, SN 2, switch hands (no set down)
45lb CL 3, PR 3, FSQ 3, SN 3, switch hands (no set down)
got in 2 full sets, had to drop the SN from the last set of 5 though and get the snatches at the end. Bell was slipping out of my hand (no chalk)
45lb 2H SW, 20
Band wrist extensions, 10 x 2 sets per hand
7:45am - Complete
Notes - Another solid session in South Dakota, feeling good!
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:00am- Training session - 45lb KB aerobics
At Deadwood Rec Center
3x:
35lb armbar + TGU + windmill, 1/1
DB 25lb batwings, x 3
25lb halos, 5/5
35lb BU PR, 3/3
15 minutes
45lb CL 2, PR 2, FSQ 2, SN 2, switch hands (no set down)
45lb CL 3, PR 3, FSQ 3, SN 3, switch hands (no set down)
45lb CL 5, PR 5, FSQ 5, SN 5, switch hands (no set down)
45lb 2H SW, 20
Band wrist extensions, 10 x 2 sets per hand
7:45am - Complete
Notes - Another solid session in South Dakota, feeling good!
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