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
Arm bar 20kg x 1/1
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. Body feeling pretty good, left outer IT band continues to be tight, causing some adductor stuff, but will continue to work on it.
Tuesday, April 11, 2017
Monday, April 10, 2017
4/10/17 Monday April 10, 2017 (36kg PR, 40kg 2H SW)
6:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
6:55am - 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
7:10am- Training session - 36kg PR, 40kg 2H SW
2x:
24kg TGU + windmill x 1/1
48kg DL x 8
DB 16kgs batwings x 5
24kg PR x 5/5 warm up set
Ladder
6x:
36kg PR x 1/1, 2/2
18 presses per arm
8 minutes:
40kg 2H SW x 10
Got 80 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
8:00am - Complete
Notes - This was really an outstanding session, I am so pleased. My adductors and quads have been tight and causing some discomfort this weekend, and I did a long yoga session last night which helped. I also realized during warm-ups that I could do a better job of locking down my glutes as a component of the clean to better set up pressing, keeping tension out of other supporting muscles and keeping the focus on tight glutes, using the lats. This was a noticeable improvement and made for ever better pressing as I think I was able to better sync and coordinate the tensing of the glutes at the same time as catching the bell in the rack to set up the presses. Really pleased with this. I will continue to focus on recovery methods and watching the legs, to ensure they don't get too wound up and tight in the hot spots. Overall though, really good.
6:55am - 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
7:10am- Training session - 36kg PR, 40kg 2H SW
2x:
24kg TGU + windmill x 1/1
48kg DL x 8
DB 16kgs batwings x 5
24kg PR x 5/5 warm up set
Ladder
6x:
36kg PR x 1/1, 2/2
18 presses per arm
8 minutes:
40kg 2H SW x 10
Got 80 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
8:00am - Complete
Notes - This was really an outstanding session, I am so pleased. My adductors and quads have been tight and causing some discomfort this weekend, and I did a long yoga session last night which helped. I also realized during warm-ups that I could do a better job of locking down my glutes as a component of the clean to better set up pressing, keeping tension out of other supporting muscles and keeping the focus on tight glutes, using the lats. This was a noticeable improvement and made for ever better pressing as I think I was able to better sync and coordinate the tensing of the glutes at the same time as catching the bell in the rack to set up the presses. Really pleased with this. I will continue to focus on recovery methods and watching the legs, to ensure they don't get too wound up and tight in the hot spots. Overall though, really good.
Saturday, April 8, 2017
4/8/17 Saturday April 8, 2017 (24kg KB aerobics)
8:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:55am - 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
9:10am- Training session - 24kg KB aerobics
3x:
20kg TGU + windmill, 1/1
20kg GSq, 5
20 minutes KB aerobics:
24kg 1H SW 3 x SN 2 x FSQ 1 switch hands, 1 set
short rest after each set
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
9:40am - Complete
Notes - Great session. I was feeling extremely tight last night and spent quite a bit of time working on my adductors, quads, rolling those out with the KB and also with a foam roller. Also my lats on the foam roller. Tremendous help, woke up feeling significantly better and that laid nice groundwork for this session. Swings are very good for me, and snatches as well, need that hip hinge, it really opens things up and offsets the heavy pressing. Overall, pleased here.
8:55am - 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
9:10am- Training session - 24kg KB aerobics
3x:
20kg TGU + windmill, 1/1
20kg GSq, 5
20 minutes KB aerobics:
24kg 1H SW 3 x SN 2 x FSQ 1 switch hands, 1 set
short rest after each set
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
9:40am - Complete
Notes - Great session. I was feeling extremely tight last night and spent quite a bit of time working on my adductors, quads, rolling those out with the KB and also with a foam roller. Also my lats on the foam roller. Tremendous help, woke up feeling significantly better and that laid nice groundwork for this session. Swings are very good for me, and snatches as well, need that hip hinge, it really opens things up and offsets the heavy pressing. Overall, pleased here.
Friday, April 7, 2017
4/7/17 Friday April 7, 2017 (40kg 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
2x:
24kg TGU + windmill x 1/1
48kg DL x 8
DB 16kgs batwings x 5
28kg PR x 3/3
32kg PR x 2/2
36kg PR x 1/1
40kg PR 1/1, x 6
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 - Very good session, 6 singles with the 40kg ties a PR. With that said, feeling very tight in the obliques, hips, quads, primarily on the L side. Adductor again as well, both sides a bit. A bit beaten up. I suspect this could be from the doubles work on Wednesday, squats, push presses, seesaws. Had not done doubles work in a long time. Frustrating. Need to get some foam roll time and other soft tissue work done. Yoga this weekend would be a good idea.
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
2x:
24kg TGU + windmill x 1/1
48kg DL x 8
DB 16kgs batwings x 5
28kg PR x 3/3
32kg PR x 2/2
36kg PR x 1/1
40kg PR 1/1, x 6
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 - Very good session, 6 singles with the 40kg ties a PR. With that said, feeling very tight in the obliques, hips, quads, primarily on the L side. Adductor again as well, both sides a bit. A bit beaten up. I suspect this could be from the doubles work on Wednesday, squats, push presses, seesaws. Had not done doubles work in a long time. Frustrating. Need to get some foam roll time and other soft tissue work done. Yoga this weekend would be a good idea.
4/6/17 Thursday April 6, 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
Arm bar 20kg x 1/1
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
Arm bar 20kg x 1/1
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, April 5, 2017
4/5/17 Wednesday April 5, 2017 (DB 24kgs and 44kg circuit)
7:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 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
Arm bar 20kg, 1+1
7:50am- Training session - DB 24kgs and 44kg circuit
2x:
24kg TGU + presses x 1/1
32kg GSq x 5
DB 16kgs batwings x 5
4x:
DB 24kgs FSQ x 5
DB 24kgs PPR (active negatives) x 3
44kg loaded clean x 1/1
DB 24kgs SS PR x 3/3
44kg 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
8:40am - Complete
Notes - Loved this session, felt very strong. Have not worked with doubles in some time and all of these movements felt very strong and good. Also good to handle the 44kg and continue to gain in confidence with that bell.
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
Arm bar 20kg, 1+1
7:50am- Training session - DB 24kgs and 44kg circuit
2x:
24kg TGU + presses x 1/1
32kg GSq x 5
DB 16kgs batwings x 5
4x:
DB 24kgs FSQ x 5
DB 24kgs PPR (active negatives) x 3
44kg loaded clean x 1/1
DB 24kgs SS PR x 3/3
44kg 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
8:40am - Complete
Notes - Loved this session, felt very strong. Have not worked with doubles in some time and all of these movements felt very strong and good. Also good to handle the 44kg and continue to gain in confidence with that bell.
4/4/17 Tuesday April 4, 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
Arm bar 20kg x 1/1
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
Arm bar 20kg x 1/1
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.
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