1:55pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 10 minutes
2:05pm - 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
2:20pm- Training session - 36kg PR, 28kg 2H SW
3x:
20kg TGU + windmill, 1/1
DB 12kgs batwings, 5
20kg BU PR, 1/1
36kg loaded CL, 1/1
36kg PR, 1/1, x 4 rest in between each set
28kg 2H SW, 5, 10, 15, 20 x 2
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
3:00pm - Complete
Notes - Great training session. Solid pressing with the 36kg. Very good presses to start this cycle where there is going to be a whole lot of singles with the 36kg. I enjoyed this.
Saturday, January 7, 2017
Friday, January 6, 2017
1/6/17 Friday January 6, 2017 (Training with Kevin)
5:55am - Primal move warm-up at home
6:20am - Training with Kevin
Notes - Solid day with Kevin. We warmed up pretty slowly and caught up about the holidays. Did some foam roller.
Arm bars with the 16kg, into a TGU, into a windmill.
Practiced windmills for a bit, my legs were too close together, so we worked on that, as well as keeping my front foot very light and getting a real hip crease, not a twist in the low back. That was helpful and some good cues there as I have been doing more windmills and really enjoying that movement.
Did some 24kg 2H swings, did some goblet squats, back and forth. Started to work in some 16kg BU PR, multiple sets and reps. Back and forth. Practiced some batwings, double 12kgs, very solid, I have the form nailed down on those. Sit back, weight in heels, pull hard but under control. Long neck.
Then did some C&P with the 24kg, singles, doubles, then some 2H SW. Moved to the 32kg, C&P, singles, doubles, 28kg 2H SW in between. Then moved to the 36kg C&P, singles, 28kg 2H SW.
Finally we ended the session by trying some Push Press with the 40kg. From lockout, focus on an extremely slow negative, try and get 5 seconds, and don't let the bell fall. Pull that back into the rack. That was tough as hell and a good exercise.
Training cycle coming up is going to involve a lot of days of pressing, with generally low volume on each day, but waving the volume a bit, with a fixed load - the 36kg. Singles. Going to be doing a whole lot of them. We will balance out with swings, and a day of conditioning work that is going to include the push press with the 40kg and the slow eccentric back into the rack.
Kevin weighed me - 219 pounds, same weight as my SFGII cert the first week of August. I am definitely stronger now but it's hard to believe that 5 months have gone by. Had to use most of the month of August to get over niggling training issues from the lead up to SFGII (and I really was not at my best at the cert, had several issues bothering me). I've had a few things come up here and there since then training wise but largely have been able to stay healthy, and I think the last couple of weeks for the holiday definitely got healthier. We used the body fat calipers to test body fat and I am at 20%, which surprised me a little bit. I should be at 15%, and I have work to do to lean out this year. At 219 pounds I am carrying a very significant amount of muscle mass, and am moving pretty darn well, but a focus on the diet and cutting out unnecessary stuff should allow me to drop some weight fairly quickly. Will see how this goes.
8:00am - End
6:20am - Training with Kevin
Notes - Solid day with Kevin. We warmed up pretty slowly and caught up about the holidays. Did some foam roller.
Arm bars with the 16kg, into a TGU, into a windmill.
Practiced windmills for a bit, my legs were too close together, so we worked on that, as well as keeping my front foot very light and getting a real hip crease, not a twist in the low back. That was helpful and some good cues there as I have been doing more windmills and really enjoying that movement.
Did some 24kg 2H swings, did some goblet squats, back and forth. Started to work in some 16kg BU PR, multiple sets and reps. Back and forth. Practiced some batwings, double 12kgs, very solid, I have the form nailed down on those. Sit back, weight in heels, pull hard but under control. Long neck.
Then did some C&P with the 24kg, singles, doubles, then some 2H SW. Moved to the 32kg, C&P, singles, doubles, 28kg 2H SW in between. Then moved to the 36kg C&P, singles, 28kg 2H SW.
Finally we ended the session by trying some Push Press with the 40kg. From lockout, focus on an extremely slow negative, try and get 5 seconds, and don't let the bell fall. Pull that back into the rack. That was tough as hell and a good exercise.
Training cycle coming up is going to involve a lot of days of pressing, with generally low volume on each day, but waving the volume a bit, with a fixed load - the 36kg. Singles. Going to be doing a whole lot of them. We will balance out with swings, and a day of conditioning work that is going to include the push press with the 40kg and the slow eccentric back into the rack.
Kevin weighed me - 219 pounds, same weight as my SFGII cert the first week of August. I am definitely stronger now but it's hard to believe that 5 months have gone by. Had to use most of the month of August to get over niggling training issues from the lead up to SFGII (and I really was not at my best at the cert, had several issues bothering me). I've had a few things come up here and there since then training wise but largely have been able to stay healthy, and I think the last couple of weeks for the holiday definitely got healthier. We used the body fat calipers to test body fat and I am at 20%, which surprised me a little bit. I should be at 15%, and I have work to do to lean out this year. At 219 pounds I am carrying a very significant amount of muscle mass, and am moving pretty darn well, but a focus on the diet and cutting out unnecessary stuff should allow me to drop some weight fairly quickly. Will see how this goes.
8:00am - End
1/5/17 Thursday January 5, 2017 (16kg 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - 16kg TGU, kickstand DL
2x:
16kg TGU to kneeling, 1/1
16kg 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
8:00am - Complete
Notes - Solid.
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 - 16kg TGU, kickstand DL
2x:
16kg TGU to kneeling, 1/1
16kg 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
8:00am - Complete
Notes - Solid.
Wednesday, January 4, 2017
1/4/17 Wednesday January 4, 2017 (32kg KB aerobics)
7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:45am - 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
8:00am- Training session - 32kg KB aerobics
16kg arm bar + TGU to knee, 1/1, x 3
3x:
16kg windmill, 1/1
16kg BU FSQ + BU PR, 1/1
24kg 2H SW, 20
20 minutes:
32kg CL 1, PR 1, FSQ 1, switch hands (no set down)
got 14 full sets in 20 mins
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:40am - Complete
Notes - Outstanding training session. Love tossing the 32kg around like this. Really good stuff.
7:45am - 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
8:00am- Training session - 32kg KB aerobics
16kg arm bar + TGU to knee, 1/1, x 3
3x:
16kg windmill, 1/1
16kg BU FSQ + BU PR, 1/1
24kg 2H SW, 20
20 minutes:
32kg CL 1, PR 1, FSQ 1, switch hands (no set down)
got 14 full sets in 20 mins
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:40am - Complete
Notes - Outstanding training session. Love tossing the 32kg around like this. Really good stuff.
1/3/17 Tuesday January 3, 2017 (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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- 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
8:00am - Complete
Notes - Good quick day, feeling fine.
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 - 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
8:00am - Complete
Notes - Good quick day, feeling fine.
Monday, January 2, 2017
1/2/17 Monday January 2, 2017 (FSQ, 2H SW)
From Spokane
6:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
6:20am - 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)
6:30am- Training session - FSQ, 2H SW
3x:
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1
16kg BU FSQ x 2/2
24kg 2H SW x 20
5x:
24kg FSQ x 3/3
32kg FSQ x 3/3
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
7:15am - Complete
Notes - Another great training session and a great way to kick off training for 2017. Did this outside in 20 degree weather in Spokane. Character building. I love this shit.
6:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
6:20am - 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)
6:30am- Training session - FSQ, 2H SW
3x:
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1
16kg BU FSQ x 2/2
24kg 2H SW x 20
5x:
24kg FSQ x 3/3
32kg FSQ x 3/3
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
7:15am - Complete
Notes - Another great training session and a great way to kick off training for 2017. Did this outside in 20 degree weather in Spokane. Character building. I love this shit.
12/31/16 Saturday December 31, 2016 (PR, 2H SW)
From Priest Lake, ID
6:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:25am - 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)
7:30am- Training session - PR, 2H SW
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
3x:
24kg BU FSQ + PR x 1/1
24kg 2H SW x 20
5x:
24kg PR x 3/3
32kg PR x 3/3
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
8:15am - Complete
Notes - Awesome training session. Big things are happening with my press, I can really feel it. The groove is improved. Pulling with the active negative out of lock out back into the rack has been a tremendous cue for me, I believe it is really loading my lats, making them stronger, taking some stress off of my elbows, etc. Really big technique improvement. To be able to do slow and active negatives for sets of 3 with a 32kg is a big sign for me. I like where this is going. Oh, also, I did this training session outside in Priest Lake, ID with some blowing snow in 20 degree weather. Hard Fucking Style. Awesome.
6:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:25am - 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)
7:30am- Training session - PR, 2H SW
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
3x:
24kg BU FSQ + PR x 1/1
24kg 2H SW x 20
5x:
24kg PR x 3/3
32kg PR x 3/3
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
8:15am - Complete
Notes - Awesome training session. Big things are happening with my press, I can really feel it. The groove is improved. Pulling with the active negative out of lock out back into the rack has been a tremendous cue for me, I believe it is really loading my lats, making them stronger, taking some stress off of my elbows, etc. Really big technique improvement. To be able to do slow and active negatives for sets of 3 with a 32kg is a big sign for me. I like where this is going. Oh, also, I did this training session outside in Priest Lake, ID with some blowing snow in 20 degree weather. Hard Fucking Style. Awesome.
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