6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:00am - 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
7:15am- 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
7:30am - Complete
Notes - Solid.
Wednesday, March 22, 2017
Monday, March 20, 2017
3/20/17 Monday March 20, 2017 (36kg C&P - PR, 32kg 2H SW)
7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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 5 (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
9:05am - Complete
Notes - Wow, great training session today. Felt very strong. 5 sets of ladders to triples for C&P with the 36kg. This is like a mini ROP here, that is a decent amount of presses with a heavy weight. I am extremely pleased with the progress. Feeling confident with the technique and taking enough rest to know for sure I am going to hit every single press without any potential for hitting failure, which has been the case, even on the 5th set today.
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 5 (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
9:05am - Complete
Notes - Wow, great training session today. Felt very strong. 5 sets of ladders to triples for C&P with the 36kg. This is like a mini ROP here, that is a decent amount of presses with a heavy weight. I am extremely pleased with the progress. Feeling confident with the technique and taking enough rest to know for sure I am going to hit every single press without any potential for hitting failure, which has been the case, even on the 5th set today.
Sunday, March 19, 2017
3/18/17 Saturday March 18, 2017 (40kg PR - PR)
From Whistler, BC Canada
7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:45am - Kettlebell warm up
1/2K halos - 16kg, 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 - 40kg PR - PR
24kg TGU, 1/1, indian clubs
24kg TGU, 1/1, indian clubs
32kg TGU, 1/1, indian clubs
3x:
32kg PR, 1/1
32kg GSq, 5
40kg PR 1/1, x 5 (PR)
indian clubs after each set
32kg 2H SW, 10 x 5
50 total swings
Band wrist extensions, 10 x 3 sets per hand
8:45am - Complete
Notes - Writing this on Sunday night after being in Whistler, BC with Leah since Thursday. Brought bells with us on the trip, and got in one very solid training session on Saturday, after skiing all day on Friday I thought it would be best to save the KBs for Saturday so moved the normal training day one back. That ended up being a good move, and ultimately hit another PR, for 5 total singles each arm pressing the 40kg. Really delighted with that result. I am dialing in the technique, getting a good kick out under the bell with my hip, and driving the bell up, both sides. The confidence is increasing with the 40kg. It has my complete attention, but I am not overwhelmed by the bell like I once was. Just have to keep putting one foot in front of the other and getting in the work with this bell.
7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:45am - Kettlebell warm up
1/2K halos - 16kg, 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 - 40kg PR - PR
24kg TGU, 1/1, indian clubs
24kg TGU, 1/1, indian clubs
32kg TGU, 1/1, indian clubs
3x:
32kg PR, 1/1
32kg GSq, 5
40kg PR 1/1, x 5 (PR)
indian clubs after each set
32kg 2H SW, 10 x 5
50 total swings
Band wrist extensions, 10 x 3 sets per hand
8:45am - Complete
Notes - Writing this on Sunday night after being in Whistler, BC with Leah since Thursday. Brought bells with us on the trip, and got in one very solid training session on Saturday, after skiing all day on Friday I thought it would be best to save the KBs for Saturday so moved the normal training day one back. That ended up being a good move, and ultimately hit another PR, for 5 total singles each arm pressing the 40kg. Really delighted with that result. I am dialing in the technique, getting a good kick out under the bell with my hip, and driving the bell up, both sides. The confidence is increasing with the 40kg. It has my complete attention, but I am not overwhelmed by the bell like I once was. Just have to keep putting one foot in front of the other and getting in the work with this bell.
3/16/17 Thursday March 16, 2017 (24kg TGU, GSq)
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, 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
9:45am - Complete
Notes - Solid.
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, 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
9:45am - Complete
Notes - Solid.
Wednesday, March 15, 2017
3/15/17 Wednesday March 15, 2017 (40 and 44kg work - PR)
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.
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.
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.
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