6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 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 - 20kg / 32kg circuit
3x:
20kg TGU x 1/1 (3 presses @ kneeling)
32kg 2H SW x 10
20kg BU FSQ x 3/3
32kg 2H Hike Swing Park x 5 - 8 reps
20kg BU PR x 3/3
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
8:00am - Complete
Notes - Really solid training session. Feeling tons better. The Original Strength resets particularly Rolling, and also some Cross Crawls and Bird Dogs, have been really good. This is encouraging. Also dropping the 1H SW for now is good. 2H SW groove is coming back stronger, I am encouraged.
Wednesday, September 6, 2017
Monday, September 4, 2017
9/4/17 Monday September 4, 2017 (DB 28kgs complex)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 120 minutes (basically relaxed and moved very slowly, lot of drills including Soft Rolls to work on hip/shoulder connection)
9:15am - 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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:30am- Training session - DB 28kgs complex
24kg TGU x 1/1
24kg GSq x 5
2x:
24kg TGU x 1/1
DB 36kgs DL x 5
warm up sets
DB 24kgs CL x 2 FSQ x 2
20 minutes:
DB 28kgs CL x 2 FSQ x 2
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:10am - Complete
Notes - A good training session but what's more important is the restorative work I am trying to do on my shoulders and hips. Last few days were a struggle as I started feeling off again after training on Saturday. 1H SW I think just is not a good exercise for me right now. I believe I realized why through doing Soft Rolls. Left shoulder is just way off. Range of motion is not where it should be, and the soft roll with the left arm overhead, right arm moving across the body is incredibly difficult, notably difficult than any other soft roll movement. That left shoulder being off I think was likely exacerbated by the 1H and H2H SW with the left arm, as I possibly was not able to pack the shoulder as I shoulder and just in general was challenging a joint that is not ready right now. The left shoulder is funny. It is my better pressing shoulder, as far as technique goes, but it fatigues quicker than the right (I am right handed). I fell hard on that shoulder two different times years ago, and sometimes for sake of a better word it just gets "off" and that is clearly where I am at now. The Soft Rolls from original strength are a great way to try and regain the lost range of motion, stabilize the joint etc. I think there is a connection to the left shoulder to my tight right hip (cross lateral), which is likely pulling on my left hip which is why I am experiencing that same pattern of discomfort at the top of the hip in the low left back. I will keep working the original strength moves and for now the 1H SW is out of the rotation completely until I feel I can safely do the movement, with lighter loads. 2H SW is completely fine, cleans are fine, but particularly double bell work may be best right now. Will see how this goes as I continue to focus on restorative movement. Also happy holiday to all today.
9:15am - 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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:30am- Training session - DB 28kgs complex
24kg TGU x 1/1
24kg GSq x 5
2x:
24kg TGU x 1/1
DB 36kgs DL x 5
warm up sets
DB 24kgs CL x 2 FSQ x 2
DB 24kgs CL x 3 FSQ x 3
20 minutes:
DB 28kgs CL x 2 FSQ x 2
DB 28kgs CL x 3 FSQ x 3
DB 28kgs CL x 5 FSQ x 5
Got in 3 sets, total of 30 reps per movement
36kg 2H Hike Swing Park 5, x 3 sets
DB 28kgs CL x 5 FSQ x 5
36kg 2H Hike Swing Park 5, x 3 sets
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:10am - Complete
Notes - A good training session but what's more important is the restorative work I am trying to do on my shoulders and hips. Last few days were a struggle as I started feeling off again after training on Saturday. 1H SW I think just is not a good exercise for me right now. I believe I realized why through doing Soft Rolls. Left shoulder is just way off. Range of motion is not where it should be, and the soft roll with the left arm overhead, right arm moving across the body is incredibly difficult, notably difficult than any other soft roll movement. That left shoulder being off I think was likely exacerbated by the 1H and H2H SW with the left arm, as I possibly was not able to pack the shoulder as I shoulder and just in general was challenging a joint that is not ready right now. The left shoulder is funny. It is my better pressing shoulder, as far as technique goes, but it fatigues quicker than the right (I am right handed). I fell hard on that shoulder two different times years ago, and sometimes for sake of a better word it just gets "off" and that is clearly where I am at now. The Soft Rolls from original strength are a great way to try and regain the lost range of motion, stabilize the joint etc. I think there is a connection to the left shoulder to my tight right hip (cross lateral), which is likely pulling on my left hip which is why I am experiencing that same pattern of discomfort at the top of the hip in the low left back. I will keep working the original strength moves and for now the 1H SW is out of the rotation completely until I feel I can safely do the movement, with lighter loads. 2H SW is completely fine, cleans are fine, but particularly double bell work may be best right now. Will see how this goes as I continue to focus on restorative movement. Also happy holiday to all today.
Saturday, September 2, 2017
9/2/17 Saturday September 2, 2017 (20kg / 28kg circuit)
8:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
8:45am - 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
9:00am- Training session - 20kg / 28kg circuit
24kg TGU x 1/1
3x:
20kg TGU x 1/1 (3 presses @ kneeling)
28kg 2H SW x 10
20kg BU FSQ x 3/3
28kg 1H SW x 5/5
20kg BU PR x 3/3
28kg H2H SW x 5/5
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 - Good training session. Need to continue to watch the 1H SW carefully. I think that is a movement that can cause issues for me. But in general this went well.
8:45am - 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
9:00am- Training session - 20kg / 28kg circuit
24kg TGU x 1/1
3x:
20kg TGU x 1/1 (3 presses @ kneeling)
28kg 2H SW x 10
20kg BU FSQ x 3/3
28kg 1H SW x 5/5
20kg BU PR x 3/3
28kg H2H SW x 5/5
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 - Good training session. Need to continue to watch the 1H SW carefully. I think that is a movement that can cause issues for me. But in general this went well.
Friday, September 1, 2017
9/1/17 Friday September 1, 2017 (DB 24kgs complex)
6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 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 - DB 24kgs complex
2x:
24kg TGU x 1/1
DB 36kgs DL x 5
20 minutes:
DB 24kgs CL x 2 SS PR x 2
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:40am - Complete
Notes - This was an excellent training session. Best I have felt in a while here body wise so that is encouraging. Technique with double bells improving as I have a few more reps in the tank now over the last week. Very explosive, yet controlled with the cleans.
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 - DB 24kgs complex
2x:
24kg TGU x 1/1
DB 36kgs DL x 5
20 minutes:
DB 24kgs CL x 2 SS PR x 2
DB 24kgs CL x 3 SS PR x 3
DB 24kgs CL x 5 SS PR x 5
Got in 4 sets, plus 2/2, total of 42 reps per movement
40kg 2H Hike Swing Park x 3 (trying to get that feel back for the swing)
DB 24kgs CL x 5 SS PR x 5
40kg 2H Hike Swing Park x 3 (trying to get that feel back for the swing)
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:40am - Complete
Notes - This was an excellent training session. Best I have felt in a while here body wise so that is encouraging. Technique with double bells improving as I have a few more reps in the tank now over the last week. Very explosive, yet controlled with the cleans.
Wednesday, August 30, 2017
8/30/17 Wednesday August 30, 2017 (16kg / 24kg circuit)
6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am- Training session - 16kg / 24kg circuit
24kg TGU x 1/1
24kg GSq x 5
3x:
16kg TGU x 1/1 (3 presses @ kneeling)
24kg 2H SW x 10
16kg BU FSQ x 3/3
24kg 1H SW x 5/5
16kg BU PR x 3/3
24kg H2H SW x 5/5
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 - Solid training session. As equally important, had another 90 minute body work session today after one last week, with my long time friend and amazing practitioner Dave Engstrom. Doing a ton of work on my feet and pelvis, making a big improvement on the twist and tightness I have felt in the right lat, leg, and also on the low back on the left side / left hip. This has been incredibly helpful. The fact of the matter is I went hard for a long time, under a significant amount of life stress, without too much soft tissue work as it relates to massage, body work, etc. So now I am paying the piper a bit and trying to work out some issues. But the good news is that I think this is moving forward.
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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am- Training session - 16kg / 24kg circuit
24kg TGU x 1/1
24kg GSq x 5
3x:
16kg TGU x 1/1 (3 presses @ kneeling)
24kg 2H SW x 10
16kg BU FSQ x 3/3
24kg 1H SW x 5/5
16kg BU PR x 3/3
24kg H2H SW x 5/5
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 - Solid training session. As equally important, had another 90 minute body work session today after one last week, with my long time friend and amazing practitioner Dave Engstrom. Doing a ton of work on my feet and pelvis, making a big improvement on the twist and tightness I have felt in the right lat, leg, and also on the low back on the left side / left hip. This has been incredibly helpful. The fact of the matter is I went hard for a long time, under a significant amount of life stress, without too much soft tissue work as it relates to massage, body work, etc. So now I am paying the piper a bit and trying to work out some issues. But the good news is that I think this is moving forward.
Monday, August 28, 2017
8/28/17 Monday August 28, 2017 (DB 24kgs complex)
6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am- Training session - DB 24kgs complex
2x:
24kg TGU x 1/1
DB 36kgs DL x 5
20 minutes:
DB 24kgs CL x 2 FSQ x 2
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 - Writing this Monday night. Session felt good, strong, but left illiac crest was acting up all day. Continuing to drill the Pain Free exercises, focus on hamstring stretches, wall sits. supine groin to calm down adductors. My swings are off. I am going with some HSP with a 32kg bell and I am really going to try and concentrate on getting a deep hinge and a good snap and float. Using the 24kg today, it was just too light 2H to get the feel. I am not sure what is up but just a bit off here.
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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am- Training session - DB 24kgs complex
2x:
24kg TGU x 1/1
DB 36kgs DL x 5
20 minutes:
DB 24kgs CL x 2 FSQ x 2
DB 24kgs CL x 3 FSQ x 3
DB 24kgs CL x 5 FSQ x 5
Got in 4 sets, total of 40 reps per movement
24kg 2H SW x 10
24kg HSP x 5 (trial to dial in movement - things are off - this bell was too light to do that)
24kg 2H SW x 10 (better)
DB 24kgs CL x 5 FSQ x 5
24kg 2H SW x 10
24kg HSP x 5 (trial to dial in movement - things are off - this bell was too light to do that)
24kg 2H SW x 10 (better)
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 - Writing this Monday night. Session felt good, strong, but left illiac crest was acting up all day. Continuing to drill the Pain Free exercises, focus on hamstring stretches, wall sits. supine groin to calm down adductors. My swings are off. I am going with some HSP with a 32kg bell and I am really going to try and concentrate on getting a deep hinge and a good snap and float. Using the 24kg today, it was just too light 2H to get the feel. I am not sure what is up but just a bit off here.
Sunday, August 27, 2017
8/26/17 Saturday August 26, 2017 (DB 24kgs complex)
7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
8:15am - 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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:30am- Training session - DB 24kgs complex
2x:
24kg TGU x 1/1
48kg DL x 5
15 minutes:
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:00am - Complete
Notes - Writing this on Sunday morning. Feeling significantly better on the left hip / illiac crest. Been mixing in various exercises from Pain Free including putting my legs on the wall (hamstring stretch / release) as well as air squats with the back on the wall (releasing the adductors / firing quads). Also, improved technique in this training session after picking up various tips from Kevin on Friday with feet placement, and dialing it up on the timing of the hinge on cleans and swings (wait for the bell, hinge, then knees). I am frustrated that I let things get off on the technique - that definitely has something to do with how I have been feeling. Yet again another clear example of why having a coach and paying attention to all the small details is extremely important. Anyway, feels good to be getting back on track.
8:15am - 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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:30am- Training session - DB 24kgs complex
2x:
24kg TGU x 1/1
48kg DL x 5
15 minutes:
DB 24kgs CL x 3 SS PR x 3 FSQ x 3 CL x 3
Got in 7 sets
24kg 2H SW x 10, x 2
Got in 7 sets
24kg 2H SW x 10, x 2
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:00am - Complete
Notes - Writing this on Sunday morning. Feeling significantly better on the left hip / illiac crest. Been mixing in various exercises from Pain Free including putting my legs on the wall (hamstring stretch / release) as well as air squats with the back on the wall (releasing the adductors / firing quads). Also, improved technique in this training session after picking up various tips from Kevin on Friday with feet placement, and dialing it up on the timing of the hinge on cleans and swings (wait for the bell, hinge, then knees). I am frustrated that I let things get off on the technique - that definitely has something to do with how I have been feeling. Yet again another clear example of why having a coach and paying attention to all the small details is extremely important. Anyway, feels good to be getting back on track.
Subscribe to:
Posts (Atom)