9:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:35am - 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
9:50am- Training session - 40kg PPR, DB 24kgs FSQ, 40kg 2H SW
3x:
16kg TGU + windmill x 1/1
24kg GSq, 5
24kg H2H SW x 5/5
32kg PPR x 3/3 (warm-up for the 40kg push press)
3x:
40kg PPR x 1/1
DB 24kgs FSQ x 5
40kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:30am - Complete
Notes - Good day here. Never a bad thing to put 40kg over your head, any way you do it. Very pleased to be continuing to move forward and this is the best I have felt cleaning the 40kg, and push pressing it. Time to get rested up and recovered for Monday morning, a lot of 36kg presses are on the docket next week.
Saturday, January 14, 2017
Friday, January 13, 2017
1/13/17 Friday January 13, 2017 (36kg PR, 32kg 2H SW / 28kg 1H SW)
5:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
6:05am - 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
6:20am- Training session - 36kg PR, 32kg 2H SW / 28kg 1H SW
2x:
16kg TGU + windmill, 1/1
DB 12kgs batwings, 5
16kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 10 rest in between each set (I timed this actually - it took me about 21 minutes to get through the presses)
10 minutes:
32kg 2H SW x 10
28kg 1H SW x 5/5
Got about 110 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:05am - Complete
Notes - Really outstanding training session. I was looking over some old notes and while I do have some training sessions where I hit more than 10 reps total with the 36kg press, I don't know that I have done 10 sets like this. I think the most I have repped out is 21 reps in a 1/1, 2/2 ladder format for 7 sets and the 2/2 was a C&P, not MP. So this will be very interesting as we go up each training session for this current cycle. So far, I am extremely encouraged. This is by far the best the 36kg bell has ever felt. My set-up is dialed in, I am getting tight, cleans are solid, using the lat to press, looking at the bell through the sticking point area (but I am not hitting a sticking point on any of these presses), and then a solid active negative (but not overly negative or slow) back into the rack. Also mixed in some 1H SW today to see how things felt, really concentrated on locking down the lat. I was a bit shocked that these felt this good, but smart to keep the weight relatively light (28kg) and reps low (5/5).
6:05am - 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
6:20am- Training session - 36kg PR, 32kg 2H SW / 28kg 1H SW
2x:
16kg TGU + windmill, 1/1
DB 12kgs batwings, 5
16kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 10 rest in between each set (I timed this actually - it took me about 21 minutes to get through the presses)
10 minutes:
32kg 2H SW x 10
28kg 1H SW x 5/5
Got about 110 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:05am - Complete
Notes - Really outstanding training session. I was looking over some old notes and while I do have some training sessions where I hit more than 10 reps total with the 36kg press, I don't know that I have done 10 sets like this. I think the most I have repped out is 21 reps in a 1/1, 2/2 ladder format for 7 sets and the 2/2 was a C&P, not MP. So this will be very interesting as we go up each training session for this current cycle. So far, I am extremely encouraged. This is by far the best the 36kg bell has ever felt. My set-up is dialed in, I am getting tight, cleans are solid, using the lat to press, looking at the bell through the sticking point area (but I am not hitting a sticking point on any of these presses), and then a solid active negative (but not overly negative or slow) back into the rack. Also mixed in some 1H SW today to see how things felt, really concentrated on locking down the lat. I was a bit shocked that these felt this good, but smart to keep the weight relatively light (28kg) and reps low (5/5).
1/12/17 Thursday January 12, 2017 (16kg TGU, kickstand DL)
8:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:30am - 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)
8:45am- Training session - 16kg arm bar + crooked arm bar + TGU
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations + TGU to kneeling, 1/1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:00am - Complete
Notes - All good, recovering well.
8:30am - 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)
8:45am- Training session - 16kg arm bar + crooked arm bar + TGU
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations + TGU to kneeling, 1/1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:00am - Complete
Notes - All good, recovering well.
Wednesday, January 11, 2017
1/11/17 Wednesday January 11, 2017 (36kg PR, 28/32kg 2H SW)
5:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
6:05am - 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
6:20am- Training session - 36kg PR, 28/32kg 2H SW
2x:
20kg TGU + windmill, 1/1
DB 12kgs batwings, 5
20kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 8 rest in between each set (I timed this actually - it took me about 16 minutes to get through the presses)
10 minutes:
28kg 2H SW x 5
32kg 2H SW x 5
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 15
32kg 2H SW x 15
28kg 2H SW x 20
32kg 2H SW x 20
28kg 2H SW x 5
32kg 2H SW x 5
28kg 2H SW x 10
32kg 2H SW x 10
130 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:10am - Complete
4:30 - 5:30pm - Kinetics
Notes - Extremely solid session here, I would call it even better presses than Monday. Feeling good. I think the main thing during this cycle will be to really get recovered, and work on my lats and elbows, really trying to keep them fresh. Had a check in with Kinetics today for the first time in quite some time and that was really good, they were pleased with how well I was moving. Need to keep this going.
6:05am - 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
6:20am- Training session - 36kg PR, 28/32kg 2H SW
2x:
20kg TGU + windmill, 1/1
DB 12kgs batwings, 5
20kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 8 rest in between each set (I timed this actually - it took me about 16 minutes to get through the presses)
10 minutes:
28kg 2H SW x 5
32kg 2H SW x 5
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 15
32kg 2H SW x 15
28kg 2H SW x 20
32kg 2H SW x 20
28kg 2H SW x 5
32kg 2H SW x 5
28kg 2H SW x 10
32kg 2H SW x 10
130 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:10am - Complete
4:30 - 5:30pm - Kinetics
Notes - Extremely solid session here, I would call it even better presses than Monday. Feeling good. I think the main thing during this cycle will be to really get recovered, and work on my lats and elbows, really trying to keep them fresh. Had a check in with Kinetics today for the first time in quite some time and that was really good, they were pleased with how well I was moving. Need to keep this going.
Tuesday, January 10, 2017
1/10/17 Tuesday January 10, 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 - Feeling good today, recovering nicely from pressing yesterday.
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 - Feeling good today, recovering nicely from pressing yesterday.
Monday, January 9, 2017
1/9/17 Monday January 9, 2017 (36kg PR, 28/32kg 2H SW)
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 - 36kg PR, 28/32kg 2H SW
2x:
24kg TGU + windmill, 1/1
DB 12kgs batwings, 5
24kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 6 rest in between each set
10 minutes:
28kg 2H SW x 10
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Great start to the full cycle here with pressing the 36kg 3x a week. Going to be a big period to really nail down that press. Very recently the 36kg would have represented 90% of my max (40kg) but at this point, I don't think it is based on feel - I think I could be very, very close to pressing the 44kg. In any event, if I can build up this singles volume with the 36kg, it should be there. Good stuff.
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 - 36kg PR, 28/32kg 2H SW
2x:
24kg TGU + windmill, 1/1
DB 12kgs batwings, 5
24kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 6 rest in between each set
10 minutes:
28kg 2H SW x 10
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Great start to the full cycle here with pressing the 36kg 3x a week. Going to be a big period to really nail down that press. Very recently the 36kg would have represented 90% of my max (40kg) but at this point, I don't think it is based on feel - I think I could be very, very close to pressing the 44kg. In any event, if I can build up this singles volume with the 36kg, it should be there. Good stuff.
Saturday, January 7, 2017
1/7/17 Saturday January 7, 2017 (36kg PR, 28kg 2H SW)
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.
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.
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