7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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 - 40 and 44kg 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
3x:
40kg loaded CL, 1/1
40kg FSQ, 2/2
40kg PPR with active negative, 1/1
40kg 2H SW, 10
2x:
44kg loaded CL, 1/1
44kg FSQ, 2/2
44kg PPR with active negative, 1/1
44kg 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
9:00am - Complete
Notes - Another great training session, my only comment here is that these are definitely taking a long time start to finish. I think it is a reflection of working near max loads with bells that I just have not done this kind of work with. I definitely feel confident and strong, that is not an issue, but I am taking plenty of rest. It has felt like the right thing to do. In any event, this type of work with the 44kg for a couple of sets will sure as hell get your attention. Great stuff though.
Wednesday, March 15, 2017
3/14/17 Tuesday March 14, 2017 (24kg TGU, GSq)
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, 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
10:45am - Complete
Notes - Solid.
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, 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
10:45am - Complete
Notes - Solid.
Monday, March 13, 2017
3/13/17 Monday March 13, 2017 (36kg C&P - PR, 32kg 2H SW)
6:50am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 45 minutes
7:35am - 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
7:50am- 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 4 (PR) rest in between each set
8 minutes:
32kg 2H SW x 15
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
9:00am - Complete
Notes - Was moving a bit slowly this morning, not sure why, the rain and everything, it just took me a lot of time to get going, bring the bells in and out of the house, etc. It will be nice in the new house to have a dialed in set up where I can just go into a garage, open the door, and get to work. I look forward to that greatly. In any event, this was some seriously strong pressing in the end, another PR, 4 ladders to 3 C&P with the 36kg. Really, really pleased with this. Things are feeling good and I am confident in my technique. Worked on using the lat, and an active negative back into the rack after each press. Also got in some solid swings after. I did have to take a hell of a lot of rest on the presses, it is really stretching out these sessions to a very long length. Hopefully over time I could do with less rest, I am trying to be cautious.
7:35am - 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
7:50am- 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 4 (PR) rest in between each set
8 minutes:
32kg 2H SW x 15
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
9:00am - Complete
Notes - Was moving a bit slowly this morning, not sure why, the rain and everything, it just took me a lot of time to get going, bring the bells in and out of the house, etc. It will be nice in the new house to have a dialed in set up where I can just go into a garage, open the door, and get to work. I look forward to that greatly. In any event, this was some seriously strong pressing in the end, another PR, 4 ladders to 3 C&P with the 36kg. Really, really pleased with this. Things are feeling good and I am confident in my technique. Worked on using the lat, and an active negative back into the rack after each press. Also got in some solid swings after. I did have to take a hell of a lot of rest on the presses, it is really stretching out these sessions to a very long length. Hopefully over time I could do with less rest, I am trying to be cautious.
Sunday, March 12, 2017
3/11/17 Saturday March 11, 2017 (20kg KB aerobics)
7:50am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:05am - 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
8:20am- Training session - 20kg KB aerobics
3x:
20kg TGU + windmill, 1/1
48kg DL, 5
20 minutes KB aerobics:
20kg 1H SW 5, SN 3, FSQ 2, 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
9:00am - Complete
Notes - Writing this on Sunday night. Great tonic session, though I will say I felt fatigued. Combination of working with the 40kg a lot more but really its everything outside of training - Leah and I have been through an intense period making an offer on a house that is being built, will be finished in May. Lots of time with banks and the builder, etc. On Friday we entered into a purchase and sale agreement with the builder, and everything is lined up with the bank. It's a big deal, I am just now taking it all in, its been a whirlwind to say the least.
8:05am - 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
8:20am- Training session - 20kg KB aerobics
3x:
20kg TGU + windmill, 1/1
48kg DL, 5
20 minutes KB aerobics:
20kg 1H SW 5, SN 3, FSQ 2, 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
9:00am - Complete
Notes - Writing this on Sunday night. Great tonic session, though I will say I felt fatigued. Combination of working with the 40kg a lot more but really its everything outside of training - Leah and I have been through an intense period making an offer on a house that is being built, will be finished in May. Lots of time with banks and the builder, etc. On Friday we entered into a purchase and sale agreement with the builder, and everything is lined up with the bank. It's a big deal, I am just now taking it all in, its been a whirlwind to say the least.
Friday, March 10, 2017
3/10/17 Friday March 10, 2017 (40kg PR - PR)
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.
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.
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.
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