6:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 25 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 - 40kg PR - PR
24kg TGU, 1/1, indian clubs
28kg TGU, 1/1, indian clubs
32kg TGU, 1/1, indian clubs
3x:
32kg PR, 1/1
32kg GSq, 5
40kg PR 1/1, x 4 (PR)
indian clubs and walking after each set
32kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:10am - Complete
Notes - Another PR for pressing, this time 4 singles each arm with the 40kg. I don't recall ever hitting more than 1 rep in a session, the last time I tested I hit the 40kg on both sides, with a 44kg on the L only. Hitting 4 singles with the 40kg is a real confidence booster. Technique is still better on the L side, as the R side seems to have more of a mobility restriction, or I just try to force it more, not sure, but the R side definitely had some solid reps today as well. All in all, pleased with this week for sure.
Friday, March 10, 2017
3/9/17 Thursday March 9, 2017 (24kg TGU, GSq)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:15am - 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
7:30am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
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
Notes - Good stuff. Feeling very good, good sign.
7:15am - 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
7:30am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
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
Notes - Good stuff. Feeling very good, good sign.
Wednesday, March 8, 2017
3/8/17 Wednesday March 8, 2017 (40kg work - PR)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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 - 40kg work
3x:
24kg TGU + presses, 1/1
48kg DLq, 5
DB 16kgs batwings, 3
32kg loaded CL, 1/1
32kg FSQ, 2/2
32kg PPR, 1/1
32kg 2H SW, 10
4x:
40kg loaded CL, 1/1
40kg FSQ, 2/2
40kg PPR with active negative, 1/1
40kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:40am - Complete
Notes - Really nice training session today. That is definitely the most work in one training session I have every had with the 40kg, so that is some sort of PR. Honestly I am a little surprised it felt that good, it went really well. All that time with the 36kg is clearly paying off. Toughest lift by far were the FSQ, I definitely had to use the off hand to brace.
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 - 40kg work
3x:
24kg TGU + presses, 1/1
48kg DLq, 5
DB 16kgs batwings, 3
32kg loaded CL, 1/1
32kg FSQ, 2/2
32kg PPR, 1/1
32kg 2H SW, 10
4x:
40kg loaded CL, 1/1
40kg FSQ, 2/2
40kg PPR with active negative, 1/1
40kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:40am - Complete
Notes - Really nice training session today. That is definitely the most work in one training session I have every had with the 40kg, so that is some sort of PR. Honestly I am a little surprised it felt that good, it went really well. All that time with the 36kg is clearly paying off. Toughest lift by far were the FSQ, I definitely had to use the off hand to brace.
Tuesday, March 7, 2017
3/7/17 Tuesday March 7, 2017 (24kg TGU, GSq)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:15am - 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
7:30am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
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
Notes - Good stuff. Feeling very good, good sign.
7:15am - 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
7:30am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
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
Notes - Good stuff. Feeling very good, good sign.
Monday, March 6, 2017
3/6/17 Monday March 6, 2017 (36kg C&P - PR, 32kg 2H SW)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 35 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 C&P, 32kg 2H SW
3x:
20kg TGU + windmill, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
32kg C&P, 1/1, 2/2
Ladder
36kg C&P, 1/1, 2/2, 3/3, x 3 (PR) rest in between each set
9 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
8:10am - Complete
Notes - Great training session, this was excellent. I think this is a rep PR for the 36kg in one training session, which is excellent. Very strong pressing today. Things are coming along very well.
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 C&P, 32kg 2H SW
3x:
20kg TGU + windmill, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
32kg C&P, 1/1, 2/2
Ladder
36kg C&P, 1/1, 2/2, 3/3, x 3 (PR) rest in between each set
9 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
8:10am - Complete
Notes - Great training session, this was excellent. I think this is a rep PR for the 36kg in one training session, which is excellent. Very strong pressing today. Things are coming along very well.
Saturday, March 4, 2017
3/4/17 Saturday March 4, 2017 (24kg KB aerobics ladder)
8:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
8:40am - 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
8:55am- Training session - 24kg KB aerobics ladder
24kg TGU + windmill, 1/1
32kg GSq, 5
DB 16kgs batwings, 3
32kg TGU, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
24kg TGU + windmill, 1/1
32kg GSq, 5
DB 16kgs batwings, 3
20 minutes KB aerobics ladder:
24kg 1H SW1 SN 1 FSQ 1, switch hands
24kg 1H SW2 SN 2 FSQ 2, switch hands
24kg 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
9:30am - Complete
Notes - Solid, felt I had better wind today. Did a 32kg TGU, first time I think since SFG II in August, lol. Was harder than I thought it would be! Snatching the 24kg felt great. I have not snatched much in the last 6-7 months but one thing I did learn at SFG II was to get my breathing right, and exhale right out of the hole to help get the bell up to lockout easier. Before SFG II, I had been in the bad habit of exhaling too late, maybe around eye level of the bell. I am a lot stronger now, but also getting the breathing right is a huge help. Love the snatch, just love it.
8:40am - 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
8:55am- Training session - 24kg KB aerobics ladder
24kg TGU + windmill, 1/1
32kg GSq, 5
DB 16kgs batwings, 3
32kg TGU, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
24kg TGU + windmill, 1/1
32kg GSq, 5
DB 16kgs batwings, 3
20 minutes KB aerobics ladder:
24kg 1H SW1 SN 1 FSQ 1, switch hands
24kg 1H SW2 SN 2 FSQ 2, switch hands
24kg 1H SW3 SN 3 FSQ 3, switch hands
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:30am - Complete
Notes - Solid, felt I had better wind today. Did a 32kg TGU, first time I think since SFG II in August, lol. Was harder than I thought it would be! Snatching the 24kg felt great. I have not snatched much in the last 6-7 months but one thing I did learn at SFG II was to get my breathing right, and exhale right out of the hole to help get the bell up to lockout easier. Before SFG II, I had been in the bad habit of exhaling too late, maybe around eye level of the bell. I am a lot stronger now, but also getting the breathing right is a huge help. Love the snatch, just love it.
Friday, March 3, 2017
3/3/17 Friday March 3, 2017 (24kg 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 - 24kg KB aerobics ladder
2x:
24kg TGU to knee, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
24kg windmill, 1/1
20 minutes KB aerobics ladder:
24kg CL1 PR 1 FSQ 1, 1H SW 5, switch hands
24kg CL2 PR 2 FSQ 2, 1H SW 5, switch hands
24kg 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 session, love working with the 24kg in this manner,it's like a tonic. I still had the last round of 5 reps after 20 minutes, but finished out after the time went off. Grip endurance is not great, conditioning is not great, but that's not what I have been working on, so this is good.
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 - 24kg KB aerobics ladder
2x:
24kg TGU to knee, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
24kg windmill, 1/1
20 minutes KB aerobics ladder:
24kg CL1 PR 1 FSQ 1, 1H SW 5, switch hands
24kg CL2 PR 2 FSQ 2, 1H SW 5, switch hands
24kg CL3 PR 3 FSQ 3, 1H SW 5, switch hands
24kg CL4 PR 4 FSQ 4, 1H SW 5, switch hands
24kg CL5 PR 5 FSQ 5, 1H SW 5, switch hands
Got through 2 full sets
Got through 2 full sets
24kg 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 session, love working with the 24kg in this manner,it's like a tonic. I still had the last round of 5 reps after 20 minutes, but finished out after the time went off. Grip endurance is not great, conditioning is not great, but that's not what I have been working on, so this is good.
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