9:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:15am - 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
9:30am- 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
9:45am - Complete
Notes - Feeling solid today.
Tuesday, February 28, 2017
Monday, February 27, 2017
2/27/17 Monday February 27, 2017 (20kg KB aerobics ladder)
7:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:40am - 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
7:55am- Training session - 20kg KB aerobics ladder
3x:
20kg TGU to knee, 1/1
20kg GSq, 5
DB 16kgs batwings, 3
20kg windmill, 1/1
20 minutes KB aerobics ladder:
20kg SW 1 SN 1 FSQ 1, switch hands
20kg SW 2 SN 2 FSQ 2, switch hands
20kg 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
8:30am - Complete
Notes - Easy money today, felt great, like a tonic training session. Such an easy bell, felt good to move around. Snatching felt outstanding. I miss it, but doing much of it with all the pressing would be a terrible idea.
7:40am - 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
7:55am- Training session - 20kg KB aerobics ladder
3x:
20kg TGU to knee, 1/1
20kg GSq, 5
DB 16kgs batwings, 3
20kg windmill, 1/1
20 minutes KB aerobics ladder:
20kg SW 1 SN 1 FSQ 1, switch hands
20kg SW 2 SN 2 FSQ 2, switch hands
20kg SW 3 SN 3 FSQ 3, switch hands
20kg 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
8:30am - Complete
Notes - Easy money today, felt great, like a tonic training session. Such an easy bell, felt good to move around. Snatching felt outstanding. I miss it, but doing much of it with all the pressing would be a terrible idea.
Sunday, February 26, 2017
2/25/17 Saturday February 25, 2017 (loaded CL, PPR)
8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 10 minutes
8:10am - 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
8:25am- Training session - loaded CL, PPR
3x:
16kg TGU + windmill, 1/1
48kg DL, 5
DB 16kgs batwings, 3
Loaded CL:
36kg, 1/1
40kg, 1/1
44kg, 1/1
48kg, 1/1
PPR + slow negative:
36kg, 1/1
40kg, 1/1
44kg, 1/1
24kg 2H SW x 20 x 5
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
9:00am - Complete
Notes - Outstanding training session, felt great to get that 4th training session in this week as I have been on the road the last several weeks and not been able to get a 4th KB session in . I am really encouraged by how this is going. Feeling strong.
8:10am - 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
8:25am- Training session - loaded CL, PPR
3x:
16kg TGU + windmill, 1/1
48kg DL, 5
DB 16kgs batwings, 3
Loaded CL:
36kg, 1/1
40kg, 1/1
44kg, 1/1
48kg, 1/1
PPR + slow negative:
36kg, 1/1
40kg, 1/1
44kg, 1/1
24kg 2H SW x 20 x 5
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
9:00am - Complete
Notes - Outstanding training session, felt great to get that 4th training session in this week as I have been on the road the last several weeks and not been able to get a 4th KB session in . I am really encouraged by how this is going. Feeling strong.
Friday, February 24, 2017
2/24/17 Friday February 24, 2017 (36kg PR - PR, 36kg 2H SW)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:25am - 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
7:40am- 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, 3/3, x 5 (PR) rest in between each set
6 minutes:
36kg 2H SW x 15
Got 90 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
Notes - HELL YEAH this was a huge PR today. 5 sets of triples with the 36kg, nailed it. Still had something in the tank at the end as well. Then did 6 minutes of swings, 15 reps each set, 90 swings. Really excited about how the latter half of this week turned out, after a challenging Monday. Did yoga last night with Leah, and that always helps a ton, it's a recharge and frees me up mobility wise to be able to do more. It is a key component of my recovery methods and I have to get in that one session of hatha or vinyasa each week. The difference is noticeable. In any event super pumped about where I am at. I believe this is the week to test the 44kg and press that thing.
7:25am - 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
7:40am- 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, 3/3, x 5 (PR) rest in between each set
6 minutes:
36kg 2H SW x 15
Got 90 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
Notes - HELL YEAH this was a huge PR today. 5 sets of triples with the 36kg, nailed it. Still had something in the tank at the end as well. Then did 6 minutes of swings, 15 reps each set, 90 swings. Really excited about how the latter half of this week turned out, after a challenging Monday. Did yoga last night with Leah, and that always helps a ton, it's a recharge and frees me up mobility wise to be able to do more. It is a key component of my recovery methods and I have to get in that one session of hatha or vinyasa each week. The difference is noticeable. In any event super pumped about where I am at. I believe this is the week to test the 44kg and press that thing.
2/23/17 Thursday February 23, 2017 (24kg TGU, kickstand DL)
10:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
10:15am - 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
10:30am- 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
10:45am - Complete
Notes - Feeling good. Body work yesterday was great, recovery good, this is trending very well.
10:15am - 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
10:30am- 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
10:45am - Complete
Notes - Feeling good. Body work yesterday was great, recovery good, this is trending very well.
Thursday, February 23, 2017
2/22/17 Wednesday February 22, 2017 (36kg PR - PR, 32kg 2H SW)
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 - PR, 32kg 2H SW
3x:
24kg TGU + windmill, 1/1
20kg BU FSQ, 2/2
DB 16kgs batwings, 3
32kg PR, 1/1
32kg PR, 2/2
36kg PR, 3/3, x 4 (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
7:45am - Complete
10:00 - 11:00am - Bodywork
Notes - Wow, great day. Felt so much better and easier frankly than Monday, even with one more set, for another PR pressing the 36kg for triples - 4 sets. Really delighted. Last night I did some exercises from the Pain Free book, supine groin stretch, to try and work out some tightness in my R lat, which I felt was affecting my shoulder, elbow etc. on the R side. That was helpful. Felt energized for this session today and really pleased with the outcome. I also got an hour of bodywork today which I think will help with recovery. I need more soft tissue work for sure as I am setting personal bests on the press with regularity here, but have to make sure I am staying as healthy as possible while doing so.
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 - PR, 32kg 2H SW
3x:
24kg TGU + windmill, 1/1
20kg BU FSQ, 2/2
DB 16kgs batwings, 3
32kg PR, 1/1
32kg PR, 2/2
36kg PR, 3/3, x 4 (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
7:45am - Complete
10:00 - 11:00am - Bodywork
Notes - Wow, great day. Felt so much better and easier frankly than Monday, even with one more set, for another PR pressing the 36kg for triples - 4 sets. Really delighted. Last night I did some exercises from the Pain Free book, supine groin stretch, to try and work out some tightness in my R lat, which I felt was affecting my shoulder, elbow etc. on the R side. That was helpful. Felt energized for this session today and really pleased with the outcome. I also got an hour of bodywork today which I think will help with recovery. I need more soft tissue work for sure as I am setting personal bests on the press with regularity here, but have to make sure I am staying as healthy as possible while doing so.
2/21/17 Tuesday February 21, 2017 (24kg TGU, kickstand DL)
9:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:15am - 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
9:30am- 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
9:45am - Complete
Notes - Writing this on Wed evening late. Tuesday was a struggle, didn't feel all that great. Trying to work through some kinks.
9:15am - 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
9:30am- 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
9:45am - Complete
Notes - Writing this on Wed evening late. Tuesday was a struggle, didn't feel all that great. Trying to work through some kinks.
Subscribe to:
Posts (Atom)