6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
6:45am - 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
7:00am- Training session - 36kg PR, 36kg 2H SW
3x:
20kg TGU + presses at lunge, OH, 1/1
48kg DL, 5
DB 12kgs batwings, 5
32kg PR, 1/1, 2/2
36kg PR, 2/2, x 8 (PR) rest in between each set
6 minutes:
36kg 2H SW x 10
Got 80 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
8:00am - Complete
Notes - Outstanding day,another PR pressing the 36kg. Very exciting! Traveled to Bend, OR late morning to spend a couple of days with college buddies. Excited to have the time away.
Friday, February 10, 2017
2/9/17 Thursday February 9, 2017 (24kg TGU, kickstand DL)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
Break
9:30am - 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
9:45am- 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
10:00am - Complete
Notes - Solid, feeling good.
Break
9:30am - 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
9:45am- 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
10:00am - Complete
Notes - Solid, feeling good.
Thursday, February 9, 2017
2/8/17 Wednesday February 8, 2017 (36kg PR - PR, 32kg 2H SW)
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.
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.
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.
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