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 - 36kg PR, 32kg 2H SW
3x:
24kg TGU + windmill, 1/1
20kg BU FSQ, 2/2
DB 16kgs batwings, 3
32kg PR, 1/1
36kg PR, 2/2, x 7 (PR) rest in between each set
8 minutes:
32kg 2H SW x 10
Got 100 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
8:50am - Complete
Notes - Personal best today with the 36kg press. Doubles, for 7 sets. Strongest ever. Small technique cues for pressing toes and balls of feet into the ground have been huge. Took plenty of rest between sets to ensure that I was truly ready to go. Really happy with this. 32kg 2H SW, feeling snappy and powerful.
Thursday, February 9, 2017
2/7/17 Tuesday February 7, 2017 (24kg TGU, kickstand DL)
8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 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)
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations
8:45am- Training session - 24kg TGU, SLDL
24kg TGU to kneeling, 1/1
24kg SLDL, 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
9:00am - Complete
Notes - Very good stuff here.
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)
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations
8:45am- Training session - 24kg TGU, SLDL
24kg TGU to kneeling, 1/1
24kg SLDL, 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
9:00am - Complete
Notes - Very good stuff here.
Monday, February 6, 2017
2/6/17 Monday February 6, 2017 (36kg PR, 28kg 2H SW)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 45 minutes (moving slowly, snow day this morning, threw some things off)
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 - 36kg PR, 28kg 2H SW
3x:
16kg TGU plus press at the lunge, overhead, in the getdown lunge, 1/1
DB 16kgs batwings, 3
32kg GSq, 5
28kg PR, 2/2
32kg PR, 2/2
36kg PR, 2/2, x 6 rest in between each set
7x:
28kg 2H SW x 15
Got 105 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
8:50am - Complete
Notes - Really excellent training day today. Big cues from Kevin to focus on ensuring that I am pressing into the ground with my big toes and ball of the feet. I was really driving the bell up today and that is the most solid I have ever felt pressing the 36kg. Given that 6 sets of doubles is what I ended the last cycle on, and it was a challenge, this was a bit surprisingly good today. Small technique improvements can really make a huge difference. Also feeling more snappy in the swing after fixing my feet. All in all, very pleased with this.
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 - 36kg PR, 28kg 2H SW
3x:
16kg TGU plus press at the lunge, overhead, in the getdown lunge, 1/1
DB 16kgs batwings, 3
32kg GSq, 5
28kg PR, 2/2
32kg PR, 2/2
36kg PR, 2/2, x 6 rest in between each set
7x:
28kg 2H SW x 15
Got 105 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
8:50am - Complete
Notes - Really excellent training day today. Big cues from Kevin to focus on ensuring that I am pressing into the ground with my big toes and ball of the feet. I was really driving the bell up today and that is the most solid I have ever felt pressing the 36kg. Given that 6 sets of doubles is what I ended the last cycle on, and it was a challenge, this was a bit surprisingly good today. Small technique improvements can really make a huge difference. Also feeling more snappy in the swing after fixing my feet. All in all, very pleased with this.
Saturday, February 4, 2017
2/4/17 Saturday February 4, 2017 (Easy KB work)
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 - Easy KB work
3x:
24kg TGU, 1/1
DB 16kgs batwings, 3
48kg DL, 5
24kg 2H SW x 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:20am - Complete
Notes - Nice and easy, this was 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 - Easy KB work
3x:
24kg TGU, 1/1
DB 16kgs batwings, 3
48kg DL, 5
24kg 2H SW x 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:20am - Complete
Notes - Nice and easy, this was good.
2/3/17 Friday February 3, 2017 (DB 24kgs ladder complex)
Back from Spokane
3:40pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 5 minutes
3:45pm - 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
4:00pm- Training session - DB 24kgs ladder complex
24kg TGU to the knee, 1/1
DB 12kgs batwings, 5
24kg BU CL, 1/1
24kg TGU to the knee, 1/1
DB 16kgs batwings, 3
24kg BU CL plus walking, 1/1
24kg 2H SW x 20
DB 24kgs CL 1 SS PR 1 FSQ 1
DB 24kgs CL 2 SS PR 2 FSQ 2
24kg 2H SW x 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
4:30pm - Complete
Notes - Great stuff. Back from Spokane, had to move very quickly here. Had not done double bell work in a long, long time. This was really good. Was checking my feet on the lifts, that was helping. Did not take much time at all between sets, got a hell of a pump.
3:40pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 5 minutes
3:45pm - 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
4:00pm- Training session - DB 24kgs ladder complex
24kg TGU to the knee, 1/1
DB 12kgs batwings, 5
24kg BU CL, 1/1
24kg TGU to the knee, 1/1
DB 16kgs batwings, 3
24kg BU CL plus walking, 1/1
24kg 2H SW x 20
DB 24kgs CL 2 SS PR 2 FSQ 2
DB 24kgs CL 3 SS PR 3 FSQ 3
DB 24kgs CL 4 SS PR 4 FSQ 4
DB 24kgs CL 5 SS PR 5 FSQ 5
DB 24kgs CL 4 SS PR 4 FSQ 4
DB 24kgs CL 3 SS PR 3 FSQ 3
DB 24kgs CL 2 SS PR 2 FSQ 2
DB 24kgs CL 1 SS PR 1 FSQ 1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
4:30pm - Complete
Notes - Great stuff. Back from Spokane, had to move very quickly here. Had not done double bell work in a long, long time. This was really good. Was checking my feet on the lifts, that was helping. Did not take much time at all between sets, got a hell of a pump.
Friday, February 3, 2017
2/3/17 Thursday February 3, 2017 (24kg TGU, kickstand DL)
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 + Crooked Arm bar with 3 presses and rotations
Break
8:30am- Training session - 24kg TGU, SLDL
24kg TGU to kneeling, 1/1
24kg SLDL, 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
7:30am - Complete
Notes - Feeling solid, no ill effects from pressing that 40kg and trying to press the 44kg for the first time 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 + Crooked Arm bar with 3 presses and rotations
Break
8:30am- Training session - 24kg TGU, SLDL
24kg TGU to kneeling, 1/1
24kg SLDL, 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
7:30am - Complete
Notes - Feeling solid, no ill effects from pressing that 40kg and trying to press the 44kg for the first time yesterday.
2/2/17 Wednesday February 2, 2017 (training with Kevin)
5:50am - Primal move and stretching
6:10am - Training with Kevin
Good training session. Did some foam rolling, started out by doing some arm bars with the 16kg. TGUs including a press at the tall kneeling position and overhead position with a 16kg. 24kg 2H SW, 48kg DLs, DB 12kgs batwings, back and forth. Then practiced some pressing, 24kg, 28kg, 32kg. DB 24kg FSQ. We then went for pressing the 40kg, nailed it on both sides, the best and most explosive that the 40kg press has gone for me. We then went for the 44kg, on the R side, decent clean, didn't move the bell much off the shoulder. Rested, tried it on the L side, great clean, I damn near got the press. Kevin said I was about one or two centimeters away. This is a great sign, I just need to keep going with the training plan and I believe I will be pressing that 44kg.
Learning points, we spent a lot of time talking about foot placement, and ensuring that the big toe is drilled into the ground with the ball of the foot. Kevin thought I may have been putting more weight on the outside parts of my feet in the swing and press, which takes away strength and could have been firing up the knee and adductors in a bad way. I tried out the cues and it noticeably helped. Very surprising sometimes that the smallest details make a huge difference, but I should know this by now. I remember reading in a book by Geoff Neupert how critical the big toe is. This is another big (re) discovery for me of a technique improvement that should help me propel forward.
Next training cycle is going to include 2 days a week of pressing, 1 day of push pressing the 40kg. Spread out the pressing a bit more. More conditioning. Doubles with the 36kg to start, and then we are going to move to a double MP, then clean the bell, then press for a 3rd rep. We'll finish with triples with the 36kg. This should be challenging but I am at a point where I strongly believe I can do this without missing any reps. Keep slogging away.
7:20am - End
6:10am - Training with Kevin
Good training session. Did some foam rolling, started out by doing some arm bars with the 16kg. TGUs including a press at the tall kneeling position and overhead position with a 16kg. 24kg 2H SW, 48kg DLs, DB 12kgs batwings, back and forth. Then practiced some pressing, 24kg, 28kg, 32kg. DB 24kg FSQ. We then went for pressing the 40kg, nailed it on both sides, the best and most explosive that the 40kg press has gone for me. We then went for the 44kg, on the R side, decent clean, didn't move the bell much off the shoulder. Rested, tried it on the L side, great clean, I damn near got the press. Kevin said I was about one or two centimeters away. This is a great sign, I just need to keep going with the training plan and I believe I will be pressing that 44kg.
Learning points, we spent a lot of time talking about foot placement, and ensuring that the big toe is drilled into the ground with the ball of the foot. Kevin thought I may have been putting more weight on the outside parts of my feet in the swing and press, which takes away strength and could have been firing up the knee and adductors in a bad way. I tried out the cues and it noticeably helped. Very surprising sometimes that the smallest details make a huge difference, but I should know this by now. I remember reading in a book by Geoff Neupert how critical the big toe is. This is another big (re) discovery for me of a technique improvement that should help me propel forward.
Next training cycle is going to include 2 days a week of pressing, 1 day of push pressing the 40kg. Spread out the pressing a bit more. More conditioning. Doubles with the 36kg to start, and then we are going to move to a double MP, then clean the bell, then press for a 3rd rep. We'll finish with triples with the 36kg. This should be challenging but I am at a point where I strongly believe I can do this without missing any reps. Keep slogging away.
7:20am - End
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