9:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:20am - 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
9:35am- 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
10:15am - Complete
Notes - Surprising day. I have been pretty damn tight and wasn't sure how this was going to go today. Right pec definitely was feeling better, so was my right elbow, but my right hamstring and adductor was still tight as hell even after rolling out quads and adductors with 24kg bell last night. I tried rolling out the ball of my feet and plantar and WHOA that seemed to make a huge difference particularly on my right leg. That shit was TIGHT as hell. Once I got going things felt great. I used a slightly wider stance for the push press, something less than a swing stance for sure but a bit wider than my press stance, and that was good I think. The push presses with the 40kg felt stronger than last week, which is encouraging. Solid effort today and a good result. Time for recovery, yoga tomorrow, take it easy etc.
Saturday, January 21, 2017
1/20/17 Friday January 20, 2017 (36kg PR, 28/32kg 2H SW)
3:30pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
4:00pm - 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
4:15pm- Training session - 36kg PR, 28/32kg 2H 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, 2/2, x 3 rest in between each set
10 minutes:
28kg 2H SW x 10
32kg 2H SW x 10
Got 120 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
4:45pm - Complete
Notes - Back from working in Spokane the last couple of days, got training done in the late afternoon. Been really tight the last couple of days, though I did focus on getting some good sleep last night, and stretching out. Mainly it is right pec tightness, right elbow is sore, both adductors, similar story to what I have experienced before. I can tell doing windmills that the adductors have been tightening up. Heavy pressing has had that effect before. I am going to try and roll them out with a KB. Could also be a case of the lats tightening up as well. Things are a little locked down and I need to work on opening them up this weekend. Have a 90 minute yoga session on Sunday and that should be good.
4:00pm - 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
4:15pm- Training session - 36kg PR, 28/32kg 2H 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, 2/2, x 3 rest in between each set
10 minutes:
28kg 2H SW x 10
32kg 2H SW x 10
Got 120 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
4:45pm - Complete
Notes - Back from working in Spokane the last couple of days, got training done in the late afternoon. Been really tight the last couple of days, though I did focus on getting some good sleep last night, and stretching out. Mainly it is right pec tightness, right elbow is sore, both adductors, similar story to what I have experienced before. I can tell doing windmills that the adductors have been tightening up. Heavy pressing has had that effect before. I am going to try and roll them out with a KB. Could also be a case of the lats tightening up as well. Things are a little locked down and I need to work on opening them up this weekend. Have a 90 minute yoga session on Sunday and that should be good.
Friday, January 20, 2017
1/19/17 Thursday January 19, 2017 (16kg TGU)
8:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:50am - 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)
9:00am- 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
9:10am - Complete
Notes - Writing this on Friday evening after getting back from working in Spokane the last couple of days. Interesting - very, very tight on Thursday. I pushed the limits yesterday I think. Right elbow is sore, that is clearly coming from the right pec being tight. Left adductor is tight, so is the right. This reminds me of some of what I was dealing with leading into the SFG2 weekend in August. When I get to heavy pressing all the time, I think I need some good sleep for several days, better recovery, also it is good that overall reps are going down. 14 or 15 singles per arm with the 36kg over that many sets is something I have never done, so no surprise with the accumulation of reps, things have tightened up a bit.
8:50am - 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)
9:00am- 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
9:10am - Complete
Notes - Writing this on Friday evening after getting back from working in Spokane the last couple of days. Interesting - very, very tight on Thursday. I pushed the limits yesterday I think. Right elbow is sore, that is clearly coming from the right pec being tight. Left adductor is tight, so is the right. This reminds me of some of what I was dealing with leading into the SFG2 weekend in August. When I get to heavy pressing all the time, I think I need some good sleep for several days, better recovery, also it is good that overall reps are going down. 14 or 15 singles per arm with the 36kg over that many sets is something I have never done, so no surprise with the accumulation of reps, things have tightened up a bit.
Wednesday, January 18, 2017
1/18/17 Wednesday January 18, 2017 (36kg PR, 28/32kg 1H and 2H SW)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 40 minutes
7:10am - 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
7:25am- Training session - 36kg PR, 28/32kg 1H and 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 14 rest in between each set (I think I actually did 15 reps each side as I lost count haha. I timed this actually - it took me about 28 minutes to get through the presses, I definitely used less time for rest today, didn't need it, which was good)
10 minutes:
28kg 2H SW x 20
32kg 2H SW x 20
28kg 1H SW x 10/10
32kg 1H SW x 10/10
28kg 2H SW x 20
32kg 2H SW x 20
28kg 1H SW x 5/5
32kg 1H SW x 5/5
Got 140 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
8:30am - Complete
9:45am - Chiro
Notes - An extremely encouraging training session. 14 sets, pressing the 36kg, that is a hell of a lot of sets. Actually I am almost certain I did 15 sets as I lost count. The key here is that I was nowhere near failure even on the last set. I really feel like I am starting to own the 36kg, which is a huge accomplishment. Shit I remember talking about trying to own the 32kg. This is fucking awesome. Also mixing in 1H SW again, taking it slow and being smart, but these are feeling good for sure. Whatever may have been up with my technique on these previously I think has resolved itself. I have really been focusing on locking down the lat and waiting for the bell as long as possible before hinging. I think all in all, things have been coming together with better sleep, a focus on mobility, the incorporation of some yoga practice about once a week, and improved shoulder mechanics as well on the press with the increased focus on an active negative (not overly but enough to keep that scapula locked down and in an improved groove overall). I saw my chiropractor today as well and he commented on how good my shoulders were moving, sitting on the body, etc. Very encouraging stuff here.
7:10am - 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
7:25am- Training session - 36kg PR, 28/32kg 1H and 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 14 rest in between each set (I think I actually did 15 reps each side as I lost count haha. I timed this actually - it took me about 28 minutes to get through the presses, I definitely used less time for rest today, didn't need it, which was good)
10 minutes:
28kg 2H SW x 20
32kg 2H SW x 20
28kg 1H SW x 10/10
32kg 1H SW x 10/10
28kg 2H SW x 20
32kg 2H SW x 20
28kg 1H SW x 5/5
32kg 1H SW x 5/5
Got 140 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
8:30am - Complete
9:45am - Chiro
Notes - An extremely encouraging training session. 14 sets, pressing the 36kg, that is a hell of a lot of sets. Actually I am almost certain I did 15 sets as I lost count. The key here is that I was nowhere near failure even on the last set. I really feel like I am starting to own the 36kg, which is a huge accomplishment. Shit I remember talking about trying to own the 32kg. This is fucking awesome. Also mixing in 1H SW again, taking it slow and being smart, but these are feeling good for sure. Whatever may have been up with my technique on these previously I think has resolved itself. I have really been focusing on locking down the lat and waiting for the bell as long as possible before hinging. I think all in all, things have been coming together with better sleep, a focus on mobility, the incorporation of some yoga practice about once a week, and improved shoulder mechanics as well on the press with the increased focus on an active negative (not overly but enough to keep that scapula locked down and in an improved groove overall). I saw my chiropractor today as well and he commented on how good my shoulders were moving, sitting on the body, etc. Very encouraging stuff here.
Tuesday, January 17, 2017
1/17/17 Tuesday January 17, 2017 (16kg TGU)
10:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
10:50am - 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)
11:00am- 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
11:10am - Complete
Notes - All good, recovering well.
10:50am - 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)
11:00am- 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
11:10am - Complete
Notes - All good, recovering well.
Monday, January 16, 2017
1/16/17 Monday January 16, 2017 (36kg PR, 32kg 2H SW / 28kg 1H SW)
6:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 45 minutes
7:05am - 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
7:20am- Training session - 36kg PR, 32kg 2H SW / 28kg 1H SW
2x:
2kg 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 12 rest in between each set (I timed this actually - it took me about 30 minutes to get through the presses, I intentionally took a little more rest here and there)
10 minutes:
28kg 2H SW x10
32kg 2H SW x 10
28kg 1H SW x 5/5
32kg 1H SW x 5/5
28kg 2H SW x10
32kg 2H SW x 10
28kg 1H SW x 5/5
32kg 1H SW x 5/5
28kg 2H SW x 20
32kg 2H SW x 20
Got 120 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
8:15am - Complete
Notes - Simply outstanding training session. One on top of the other, one step at a time, I really like how this is going. Feeling strong and very prepared for this cycle.
7:05am - 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
7:20am- Training session - 36kg PR, 32kg 2H SW / 28kg 1H SW
2x:
2kg 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 12 rest in between each set (I timed this actually - it took me about 30 minutes to get through the presses, I intentionally took a little more rest here and there)
10 minutes:
28kg 2H SW x10
32kg 2H SW x 10
28kg 1H SW x 5/5
32kg 1H SW x 5/5
28kg 2H SW x10
32kg 2H SW x 10
28kg 1H SW x 5/5
32kg 1H SW x 5/5
28kg 2H SW x 20
32kg 2H SW x 20
Got 120 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
8:15am - Complete
Notes - Simply outstanding training session. One on top of the other, one step at a time, I really like how this is going. Feeling strong and very prepared for this cycle.
Saturday, January 14, 2017
1/14/17 Saturday January 14, 2017 (40kg PPR, DB 24kgs FSQ, 40kg 2H SW)
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.
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.
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