7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:30am - 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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - TGUs + 2H SW
16kg TGU x 1/1
20kg TGU x 1/1
24kg TGU x 1/1
32kg TGU x 1/1
3x:
24kg 2H SW x 10
28kg 2H SW x 10
32kg 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
8:15am - Complete
Notes - Solid, easy day today. I could feel the accumulated fatigue of the last several weeks of training, it was very good to have a deload here. You can't keep pushing all the top, eventually the wheels will fall off. Perfect timing for this.
Monday, March 27, 2017
Saturday, March 25, 2017
3/25/17 Saturday March 25, 2017 (24kg KB aerobics)
9:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:35am - 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
9:50am- Training session - 24kg KB aerobics
2x:
20kg TGU + windmill, 1/1
48kg DL, 5
15 minutes KB aerobics:
24kg 1H SW 5, FSQ 3, SN 2, set down, switch hands
(I screwed this up, was supposed to be SW 5, SN 3, FSQ 2)
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 - Good training session, I kind of screwed it up because I let me son use my phone and didn't have the notes in front of me. It would have made more sense to swing then snatch, then FSQ, but I had it backwards and I went swing, into FSQ, and then snatched. Oh well. It was a quick, good training session in any event.
9:35am - 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
9:50am- Training session - 24kg KB aerobics
2x:
20kg TGU + windmill, 1/1
48kg DL, 5
15 minutes KB aerobics:
24kg 1H SW 5, FSQ 3, SN 2, set down, switch hands
(I screwed this up, was supposed to be SW 5, SN 3, FSQ 2)
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 - Good training session, I kind of screwed it up because I let me son use my phone and didn't have the notes in front of me. It would have made more sense to swing then snatch, then FSQ, but I had it backwards and I went swing, into FSQ, and then snatched. Oh well. It was a quick, good training session in any event.
Friday, March 24, 2017
3/24/17 Friday March 24, 2017 (40kg PR - PR)
Back from working in Spokane
4:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
4:15pm - 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
4:30pm- 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 6 (PR)
indian clubs and walking after each set
32kg 2H SW, 10, x 5
50 swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
5:15pm - Complete
Notes - Great end to the 3-week training cycle with another PR pressing the 40kg, 6 singles each arm! I knew this was going to be tough as I traveled back and forth to and from Spokane yesterday/today. It's always difficult to train on the same day as a plane flight, but I dialed this in and got it done in the late afternoon after getting back to Seattle. Really excited about how this cycle went.
4:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
4:15pm - 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
4:30pm- 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 6 (PR)
indian clubs and walking after each set
32kg 2H SW, 10, x 5
50 swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
5:15pm - Complete
Notes - Great end to the 3-week training cycle with another PR pressing the 40kg, 6 singles each arm! I knew this was going to be tough as I traveled back and forth to and from Spokane yesterday/today. It's always difficult to train on the same day as a plane flight, but I dialed this in and got it done in the late afternoon after getting back to Seattle. Really excited about how this cycle went.
3/23/17 Thursday March 23, 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 - Solid.
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 - Solid.
Wednesday, March 22, 2017
3/22/17 Wednesday March 22, 2017 (40,44, 48kg 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 - 40, 44, 48kg 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
40kg loaded CL, 1/1
40kg FSQ, 2/2
40kg PPR with active negative, 1/1
40kg 2H SW, 10
3x:
44kg loaded CL, 1/1
44kg FSQ, 2/2
44kg PPR with active negative, 1/1
44kg 2H SW, 10
48kg loaded CL, 1/1
48kg FSQ, 2/2
48kg loaded CL, 1/1 (decided not to push press the 48kg, didn't feel solid enough and was tiring)
48kg 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 - Very good training day, feel like I got some things accomplished here. I have noticed that I feel stronger pressing the bell (strict press) on the L side, than a push press on that side, and vice versa on the R - push press feels more solid on the R as I have had some mobility issues at times strict pressing on the R. I noticed a bit of that today and once I got to the 48kg, I just felt like trying to push press it in a fatigued state would be a bad idea. So just did another loaded CL. All in all, very solid. It is going to take me some time handling the 44kg bell to be ready for the 48kg, I can tell. But progress is being made.
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 - 40, 44, 48kg 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
40kg loaded CL, 1/1
40kg FSQ, 2/2
40kg PPR with active negative, 1/1
40kg 2H SW, 10
3x:
44kg loaded CL, 1/1
44kg FSQ, 2/2
44kg PPR with active negative, 1/1
44kg 2H SW, 10
48kg loaded CL, 1/1
48kg FSQ, 2/2
48kg loaded CL, 1/1 (decided not to push press the 48kg, didn't feel solid enough and was tiring)
48kg 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 - Very good training day, feel like I got some things accomplished here. I have noticed that I feel stronger pressing the bell (strict press) on the L side, than a push press on that side, and vice versa on the R - push press feels more solid on the R as I have had some mobility issues at times strict pressing on the R. I noticed a bit of that today and once I got to the 48kg, I just felt like trying to push press it in a fatigued state would be a bad idea. So just did another loaded CL. All in all, very solid. It is going to take me some time handling the 44kg bell to be ready for the 48kg, I can tell. But progress is being made.
3/21/17 Tuesday March 21, 2017 (24kg TGU, GSq)
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.
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.
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.
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