Training from my parents' house in Battleground WA
7:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:55am - Kettlebell warm up
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 24kg, 1+1
8:10am- Training session - 36kg PR, 44kg 2H SW
2x:
24kg TGU + windmill x 1/1
44kg DL x 8
DB 16kgs batwings x 5
24kg PR x 5/5 warm up set
36kg loaded clean x 1/1
Ladder
3x:
36kg PR x 1/1, 2/2, 3/3
18 presses per arm
8 minutes:
44kg 2H SW x 10
Got 80 total swings
Band wrist extensions, 10 x 2 sets per hand
9:00am - Complete
Notes - I think this may have been a PR for total number of presses with the 36kg in one session, not sure. In any event triples with the 36kg in ladder format is not easy, and I was proud of this. Took my bells with me to my parents house and am now down in the Oregon coast for a couple of days with the kids for their spring break. The beauty of KBs, so portable, I love it. Body feels good except some residual tightness in the R elbow / forearm which I think is carryover from last week and the difficult day with the 40kg last Friday. Need some soft tissue work with the lacrosse ball which I plan on doing the next couple of days. Releasing the tricep primarily.
Tuesday, April 18, 2017
Saturday, April 15, 2017
4/15/17 Saturday April 15, 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, 1/1
20kg GSq, 5
20 minutes KB aerobics:
24kg 1H SW 4 x SN 3 x FSQ 2 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
10:20am - Complete
Notes - Great session. This is a significant improvement from how I was feeling yesterday. I think missing that 40kg press ended up being a bit of a mental issue, and I also probably needed more rest between sets, and I didn't take it, and ended up getting gassed. Combination of a lot of stuff. Today felt really good, which is encouraging.
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, 1/1
20kg GSq, 5
20 minutes KB aerobics:
24kg 1H SW 4 x SN 3 x FSQ 2 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
10:20am - Complete
Notes - Great session. This is a significant improvement from how I was feeling yesterday. I think missing that 40kg press ended up being a bit of a mental issue, and I also probably needed more rest between sets, and I didn't take it, and ended up getting gassed. Combination of a lot of stuff. Today felt really good, which is encouraging.
Friday, April 14, 2017
4/14/17 Friday April 14, 2017 (40kg PR - issues)
7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes (lot of extra time on my left lower oblique, which was tweaked)
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 - 40kg PR (turned into other issues)
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 3
walking after each set
4th set of 40kg PR, fail on the R, did not get a good clean. Rested, tried again, another fail. Shocked. Put up the l easily.
5th set, tried the R again, fail. L went up easily. Walked over to the 32kg and pressed it 3 times on the R easily, as I wanted to check my groove on the R. It was obvious to me that something was way off. My shoulder was flying up with the 40kg and I could not get through the sticking point.
6th set, tried the R again, closer, fail. L went up easily.
7th set, again tried the R, again close, fail. L went up easily. 7 singles is a PR on the Left. I have been up to 6 singles L/R in one session twice, this was a shock and utterly frustrating as hell.
Stepped back and was extremely dissapointed with this. Decided that I wanted my R side to experience the weight of the 40kg overhead and ensure this was fine. Went with
3x:
PPR 40kg R x 1
loaded clean 40kg L x 1
The push presses with the 40kg on the R were probably the best push presses I have ever done with the 40kg, so that was a small victory on an otherwise infuriating day.
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
9:10am - Complete
Notes - Well, this was fucking nuts and one of the most frustrating training sessions I can ever remember. I should have seen it coming. Upon reflection after thinking about what happened, I have been really busy at work lately, and have some stress with my ex wife and kids over some things that is causing some tension and I started this training session with a very heavy mind, not a good head space at all. I don't think my body had recovered well from previous training sessions this week. Not sleeping enough. My left oblique was a little tweaked early this morning from a household chore I did for my fiance, and yesterday I tweaked my left knee slipping on some wet spots outside. I also have the small heel lift in my left shoe that my chiro recommended. So a lot of stuff is going on my left side and I think that led potentially to the issues of not being able to get through the sticking point on the press on m R side - I needed the extra tension and push from the cross body nature of the press on the L side, and I think I just didn't quite have it today. Plus the cleans on the R side I think were a little close to the body and I was not using my lat to initiate the press enough, R shoulder was wanting to pull up and I was losing the press. REALLY FUCKING FRUSTRATING. I finally gave in and realized I just wasn't going to get the final presses on the R side today, so I went with the push press for a few reps just to get that damn thing overhead 7 times like I was planning. Funny enough, the L side felt great and I had a PR with 7 singles. I am not even happy because of how damn frustrating this right side has been.
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 - 40kg PR (turned into other issues)
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 3
walking after each set
4th set of 40kg PR, fail on the R, did not get a good clean. Rested, tried again, another fail. Shocked. Put up the l easily.
5th set, tried the R again, fail. L went up easily. Walked over to the 32kg and pressed it 3 times on the R easily, as I wanted to check my groove on the R. It was obvious to me that something was way off. My shoulder was flying up with the 40kg and I could not get through the sticking point.
6th set, tried the R again, closer, fail. L went up easily.
7th set, again tried the R, again close, fail. L went up easily. 7 singles is a PR on the Left. I have been up to 6 singles L/R in one session twice, this was a shock and utterly frustrating as hell.
Stepped back and was extremely dissapointed with this. Decided that I wanted my R side to experience the weight of the 40kg overhead and ensure this was fine. Went with
3x:
PPR 40kg R x 1
loaded clean 40kg L x 1
The push presses with the 40kg on the R were probably the best push presses I have ever done with the 40kg, so that was a small victory on an otherwise infuriating day.
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
9:10am - Complete
Notes - Well, this was fucking nuts and one of the most frustrating training sessions I can ever remember. I should have seen it coming. Upon reflection after thinking about what happened, I have been really busy at work lately, and have some stress with my ex wife and kids over some things that is causing some tension and I started this training session with a very heavy mind, not a good head space at all. I don't think my body had recovered well from previous training sessions this week. Not sleeping enough. My left oblique was a little tweaked early this morning from a household chore I did for my fiance, and yesterday I tweaked my left knee slipping on some wet spots outside. I also have the small heel lift in my left shoe that my chiro recommended. So a lot of stuff is going on my left side and I think that led potentially to the issues of not being able to get through the sticking point on the press on m R side - I needed the extra tension and push from the cross body nature of the press on the L side, and I think I just didn't quite have it today. Plus the cleans on the R side I think were a little close to the body and I was not using my lat to initiate the press enough, R shoulder was wanting to pull up and I was losing the press. REALLY FUCKING FRUSTRATING. I finally gave in and realized I just wasn't going to get the final presses on the R side today, so I went with the push press for a few reps just to get that damn thing overhead 7 times like I was planning. Funny enough, the L side felt great and I had a PR with 7 singles. I am not even happy because of how damn frustrating this right side has been.
4/13/17 Thursday April 13, 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
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 - Feeling fine.
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 - Feeling fine.
Wednesday, April 12, 2017
4/12/17 Wednesday April 12, 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
5x:
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
8:50am - Complete
Notes - An excellent and strong session, felt better than last week, getting back into the feeling of doubles. Also had a chiro session later in the morning, which I have continued to do consistently. Continue to work on things with the chiro, after doing some x rays, which came back generally very good, we are going to use a small heel lift on the left heel for 2 months to work on a bit of scoliosis and correcting some small torque that is going on. I think this is going to be positive. The left adductor is something that has been acting up periodically for some time, which is related, and resetting things with the heel lift I think can be a positive. Will monitor all of this obviously.
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
5x:
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
8:50am - Complete
Notes - An excellent and strong session, felt better than last week, getting back into the feeling of doubles. Also had a chiro session later in the morning, which I have continued to do consistently. Continue to work on things with the chiro, after doing some x rays, which came back generally very good, we are going to use a small heel lift on the left heel for 2 months to work on a bit of scoliosis and correcting some small torque that is going on. I think this is going to be positive. The left adductor is something that has been acting up periodically for some time, which is related, and resetting things with the heel lift I think can be a positive. Will monitor all of this obviously.
Tuesday, April 11, 2017
4/11/17 Tuesday April 11, 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
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.
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.
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.
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