6:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
6:35am - 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
6:50am- Training session - 28kg C&P ladders, 28kg 2H SW
20kg TGU x 1/1
48kg DL x 5
24kg TGU x 1/1
48kg DL x 5
28kg TGU x 1/1
48kg DL x 5
Ladder
2x:
28kg C&P x 1/1, 2/2, 3/3, 4/4, 5/5 (set the bell down between hands)
30 C&P per arm
10 minutes:
28kg 2H SW x 20 x 2
28kg 2H SW x 15 x 6
Got 130 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
7:30am - Complete
Notes - What the hell is better than a good clean and press session? This was great and just what I needed. I dominated this weight pretty well and was able to use this for technique focus, including really loading up the lat and pressing from the lat, and an active negative. Lot of things I can focus on an improve. The swings also felt really good with this weight. That used to be pretty heavy for me!!
Monday, April 24, 2017
Saturday, April 22, 2017
4/22/17 Saturday April 22, 2017 (24kg KB aerobics)
From Spokane
9;20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:35am - Kettlebell warm up
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 24kg, 1+1
9:50am- Training session - 24kg KB aerobics
2x:
24kg TGU + windmill, 1/1
24kg GSq, 5
DB 16kgs batwings x 5
20 minutes KB aerobics:
24kg 1H SW 5 x SN 4 x FSQ 3 switch hands, 1 set
Got 9 sets
short rest after each set
24kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
10:20am - Complete
Notes - This felt very good. Tired, but good.
9;20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:35am - Kettlebell warm up
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 24kg, 1+1
9:50am- Training session - 24kg KB aerobics
2x:
24kg TGU + windmill, 1/1
24kg GSq, 5
DB 16kgs batwings x 5
20 minutes KB aerobics:
24kg 1H SW 5 x SN 4 x FSQ 3 switch hands, 1 set
Got 9 sets
short rest after each set
24kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
10:20am - Complete
Notes - This felt very good. Tired, but good.
4/21/17 Friday April 21, 2017 (40kg PR - issues)
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.
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.
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.
Subscribe to:
Posts (Atom)