from Spokane, WA
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
6:45am - 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
Arm bar 24kg, 1+1
7:00am- Training session - 40kg PR (turned into other issues)
2x:
24kg TGU + windmill x 1/1
40kg DL x 10
DB 16kgs batwings x 5
24kg PR x 5/5
32kg PR x 1/1
32kg PR x 2/2
32kg PR x 3/3
40kg PR 1/1
40kg PR fail R. Rest
40kg PR 1/1
40kg PR fail R. PR L. Not pressing the damn 40kg anymore. Pissed off.
40kg PPR 1/1 x 3 (very easy no issues)
32kg C&PR 5/5
32kg C&PR 4/4
32kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
8:10am - Complete
Notes - Generally another infuriating session and a major drop off again from where I have been with the 40kg on my R side. I can tell things are tight, technique is a little off, my shoulder is running up, and I am having issues getting through the sticking point. The L side is fine. I am also very tired as I have been traveling a lot and work has been very busy. It's probably time to check in on the training approach and try something different. What I am not totally sure. Perhaps focusing more with the 32 and the 36 and building up a deeper base. I also need to get some issues worked on mobility wise, my outer left knee continues to bother me, and I wonder if some of the pressing issues is related, I am sure it is actually.
Saturday, April 22, 2017
4/20/17 Thursday April 20, 2017 (24kg TGU, 16kg SLDL)
From Spokane, WA
7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:00am - Kettlebell warm up
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations
Arm bar 24kg x 1/1
8:15am- Training session - 24kg TGU, 16kg SLDL
2x:
24kg TGU to kneeling, 1/1
16kg SLDL x 5/5
Band wrist extensions, 10 x 2 sets per hand
8:30am - Complete
Notes - Brought bells to Spokane, this felt pretty solid.
7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:00am - Kettlebell warm up
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations
Arm bar 24kg x 1/1
8:15am- Training session - 24kg TGU, 16kg SLDL
2x:
24kg TGU to kneeling, 1/1
16kg SLDL x 5/5
Band wrist extensions, 10 x 2 sets per hand
8:30am - Complete
Notes - Brought bells to Spokane, this felt pretty solid.
Thursday, April 20, 2017
4/19/17 Wednesday April 19, 2017 (DB 24kgs and 44kg circuit)
From Cannon Beach, Oregon
7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:45am - Kettlebell warm up
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 24kg, 1+1
8:00am- Training session - DB 24kgs and 44kg circuit
2x:
24kg TGU + presses x 1/1
36kg GSq x 5 (whoops, too much here on the first set and felt by left adductor light up)
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
9:00am - Complete
Notes - Writing this on Wednesday morning. Very good and strong session at the Oregon coast. Definitely frustrated with a poor choice on goblet squats in my warm-up. Felt like I was warmed up sufficiently and first set of goblets I used a 36kg bell (didn't bring my 32kg) and felt my left adductor light up in the hole. Backed off immediately, which was fine. I should be warming that up with a 16kg, doing some prying, and working up if I am going to do something like a 36kg. Fucking stupid rookie mistake. Today I am still noticing that adductor, it is clearly tight and needs some release. Spent the entire day in the car yesterday driving from Oregon coast to Seattle and then to Spokane, so that doesn't help. Just need to get it calmed down a bit.
7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:45am - Kettlebell warm up
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 24kg, 1+1
8:00am- Training session - DB 24kgs and 44kg circuit
2x:
24kg TGU + presses x 1/1
36kg GSq x 5 (whoops, too much here on the first set and felt by left adductor light up)
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
9:00am - Complete
Notes - Writing this on Wednesday morning. Very good and strong session at the Oregon coast. Definitely frustrated with a poor choice on goblet squats in my warm-up. Felt like I was warmed up sufficiently and first set of goblets I used a 36kg bell (didn't bring my 32kg) and felt my left adductor light up in the hole. Backed off immediately, which was fine. I should be warming that up with a 16kg, doing some prying, and working up if I am going to do something like a 36kg. Fucking stupid rookie mistake. Today I am still noticing that adductor, it is clearly tight and needs some release. Spent the entire day in the car yesterday driving from Oregon coast to Seattle and then to Spokane, so that doesn't help. Just need to get it calmed down a bit.
4/18/17 Tuesday April 18, 2017 (24kg TGU, GSq)
From Cannon Beach, Oregon
7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:00am - Kettlebell warm up
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations
Arm bar 24kg x 1/1
8:15am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
Band wrist extensions, 10 x 2 sets per hand
8:30am - Complete
Notes - Solid, things feeling pretty good all around.
7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:00am - Kettlebell warm up
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations
Arm bar 24kg x 1/1
8:15am- Training session - 24kg TGU, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
Band wrist extensions, 10 x 2 sets per hand
8:30am - Complete
Notes - Solid, things feeling pretty good all around.
Tuesday, April 18, 2017
4/17/17 Monday April 17, 2017 (36kg PR, 44kg 2H SW)
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.
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.
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.
Subscribe to:
Posts (Atom)