6:50am - belly breathing, Primal Move practice, Original Strength resets - 20 minutes
7:20am - 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
7:50am- Training session - Circuit
3x:
Hip bridges (double and single) x 5
16kg TK Halos x 5/5 L , 5/5 R
Bird dogs x 5/5
Circuit:
24kg TGU to palm x 2/2
24kg kickstand DL x 3/3
16kg BU PR x 2/2
24kg Hike/Swing/Park x 5
16kg BU FSQ x 2/2
28kg TGU to palm x 2/2
28kg kickstand DL x 3/3
20kg BU PR x 2/2
28kg Hike/Swing/Park x 5
20kg BU FSQ x 2/2
32kg TGU to palm x 2/2
32kg kickstand DL x 3/3
24kg BU PR x 2/2
32kg Hike/Swing/Park x 5
24kg BU FSQ x 2/2
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Solid work today. Writing this end of day, feel ok, but the left side has been a little noticeable, but it's moved around, more so in the left lower lat, and hamstring. Weird stuff, and super annoying / frustrating. Will just have to keep at it. Going to do some mobility this evening and focus on rolling, adductors, etc.
Friday, September 22, 2017
Thursday, September 21, 2017
9/20/17 Wednesday September 20, 2017 (BU PR / HSP / BU SQ / C/C)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 20 minutes
6:50am - 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 - BU PR / HSP / BU SQ / C/C
2x:
Hip bridges (double and single)
24kg Kickstand DL x 3/3
24kg TGU to palm x 3/3
15 minutes:
20kg BU PR x 1/1
24kg H/S/P x 3
20kg BU SQ x 1/1
Cross crawls x 5/5
Did 5 rounds
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 - Writing this on Thursday now. Been a solid couple of days, very encouraging. I had a deep body work session yesterday with my friend Dave which was extremely helpful. This is 4 weeks in a row of this, and it is definitely helping get a lot of shit out of my shoulders, low back, pelvis / hips and legs. Yesterday was almost all pelvis and legs and man it was crazy. It's been a crazy 8-9 months and I probably should have anticipated that this accumulation was happening and that this day / time would come. In any event, it is good to try and get it addressed now and it does seem like I am making progress. Dave has noticed that my knees appear externally rotated, which I have never noticed before, and that would explain some of the knee pain I have noticed at times, and clearly that would be impacting my hips and even shoulders. Externally rotated knees often are accompanied with adductor tightness - which I have. So this is definitely something I need to address. I think I may have trained for so long in the same planes that I have really strong muscles in certain spots but may have created some imbalances. It's been a long time focusing on pressing (most of the past 18 months actually now that I think about it) so Kevin and I will have to go back to the book to figure out a way forward here.
6:50am - 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 - BU PR / HSP / BU SQ / C/C
2x:
Hip bridges (double and single)
24kg Kickstand DL x 3/3
24kg TGU to palm x 3/3
15 minutes:
20kg BU PR x 1/1
24kg H/S/P x 3
20kg BU SQ x 1/1
Cross crawls x 5/5
Did 5 rounds
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 - Writing this on Thursday now. Been a solid couple of days, very encouraging. I had a deep body work session yesterday with my friend Dave which was extremely helpful. This is 4 weeks in a row of this, and it is definitely helping get a lot of shit out of my shoulders, low back, pelvis / hips and legs. Yesterday was almost all pelvis and legs and man it was crazy. It's been a crazy 8-9 months and I probably should have anticipated that this accumulation was happening and that this day / time would come. In any event, it is good to try and get it addressed now and it does seem like I am making progress. Dave has noticed that my knees appear externally rotated, which I have never noticed before, and that would explain some of the knee pain I have noticed at times, and clearly that would be impacting my hips and even shoulders. Externally rotated knees often are accompanied with adductor tightness - which I have. So this is definitely something I need to address. I think I may have trained for so long in the same planes that I have really strong muscles in certain spots but may have created some imbalances. It's been a long time focusing on pressing (most of the past 18 months actually now that I think about it) so Kevin and I will have to go back to the book to figure out a way forward here.
Monday, September 18, 2017
9/18/17 Monday September 18, 2017 (DB DL CL FSQ carries crawling)
7:00am - belly breathing, Primal Move practice, Original Strength resets - 20 minutes
7:20am - 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
7:50am- Training session - DB DL / CL / FSQ carries crawling
3x:
24kg TGU to palm x 2/2
24kg GSq x 5
3x:
DB 24kgs DL x 5
DB 24kgs CL x 3
DB 24kgs FSQ x 3
16kg BU carries
Crawling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Getting a lot of rest the last 5-6 days, which is key. This felt pretty good, left shoulder definitely feels way better, that is encouraging, the left hip and low left back did not bark during the training session but a few hours later, don't feel great (sitting makes it worse). I think my left glute and low left back are just turned off and not firing properly hence the pain response (counter intuitive but this is how it works). My chiro has suggested single leg deadlifts, left leg only, or anything possible that isolates those muscles and gets them working.
7:20am - 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
7:50am- Training session - DB DL / CL / FSQ carries crawling
3x:
24kg TGU to palm x 2/2
24kg GSq x 5
3x:
DB 24kgs DL x 5
DB 24kgs CL x 3
DB 24kgs FSQ x 3
16kg BU carries
Crawling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Getting a lot of rest the last 5-6 days, which is key. This felt pretty good, left shoulder definitely feels way better, that is encouraging, the left hip and low left back did not bark during the training session but a few hours later, don't feel great (sitting makes it worse). I think my left glute and low left back are just turned off and not firing properly hence the pain response (counter intuitive but this is how it works). My chiro has suggested single leg deadlifts, left leg only, or anything possible that isolates those muscles and gets them working.
9/16/17 Saturday September 16, 2017 (TGU / GSQ / Pull-up / 2H SW)
8:00am - belly breathing, Primal Move practice, Original Strength resets - 20 minutes
8:20am - 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
8:50am- Training session - TGU / GSq / Pull-up / 2H SW
3x:
16kg TK halo 3/3
20kg BU PR 3/3
Cross crawls
3x:
24kg TGU to palm x 2/2
24kg GSq x 5
Pull up x 1
5x:
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
9:30am - Complete
Notes - Writing this finally on Monday 9/18. Been a frustrating as hell time period, well mainly Saturday through today trying to figure this left hip and low left back out. Left shoulder is better. I felt pretty bad after this session and up this point had several good days in a row. I am not sure if this was training two days in a row, or something was off here. Swings are feeling very hard these days and for sure something is just damn off with my swing. My fiance even said something to me that just looking at me it was "too hard"
8:20am - 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
8:50am- Training session - TGU / GSq / Pull-up / 2H SW
3x:
16kg TK halo 3/3
20kg BU PR 3/3
Cross crawls
3x:
24kg TGU to palm x 2/2
24kg GSq x 5
Pull up x 1
5x:
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
9:30am - Complete
Notes - Writing this finally on Monday 9/18. Been a frustrating as hell time period, well mainly Saturday through today trying to figure this left hip and low left back out. Left shoulder is better. I felt pretty bad after this session and up this point had several good days in a row. I am not sure if this was training two days in a row, or something was off here. Swings are feeling very hard these days and for sure something is just damn off with my swing. My fiance even said something to me that just looking at me it was "too hard"
9/15/17 Friday September 15, 2017 (TGU / DB DL CL FSQ 2H SW)
7:00am - belly breathing, Primal Move practice, Original Strength resets - 20 minutes
7:20am - 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
7:50am- Training session - TGU / DB CL FSQ 2H SW
3x:
16kg halo 3/3
20kg TK PR 3/3
Bird dogs
4x:
24kg TGU to palm x 2/2
DB 24kgs DL x 5
DB 24kgs CL x 5 (first set 2 reps, second set 3 reps)
DB 24kgs FSQ x 5 (first set 2 reps, second set 3 reps)
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
8:30am - Complete
Notes - Writing this finally on Monday 9/18. Been a frustrating as hell time period, well mainly Saturday through today trying to figure this left hip and low left back out. Left shoulder is better.
7:20am - 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
7:50am- Training session - TGU / DB CL FSQ 2H SW
3x:
16kg halo 3/3
20kg TK PR 3/3
Bird dogs
4x:
24kg TGU to palm x 2/2
DB 24kgs DL x 5
DB 24kgs CL x 5 (first set 2 reps, second set 3 reps)
DB 24kgs FSQ x 5 (first set 2 reps, second set 3 reps)
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
8:30am - Complete
Notes - Writing this finally on Monday 9/18. Been a frustrating as hell time period, well mainly Saturday through today trying to figure this left hip and low left back out. Left shoulder is better.
9/13/17 Wednesday September 13, 2017 (TK PR / 2H SW / crawling)
7:00am - belly breathing, Primal Move practice, Original Strength resets - 20 minutes
7:20am - 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
7:50am- Training session - TK PR/ 2H SW / crawling
3x:
20kg TGU w / bridge 1/1
Cross crawls x 5/5
48kg DL x 5
3x:
20kg TK PR x 5/5
32kg 2H SW x 10
crawling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Writing this finally on Monday 9/18. Been a frustrating as hell time period, well mainly Saturday through today trying to figure this left hip and low left back out. Left shoulder is better.
7:20am - 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
7:50am- Training session - TK PR/ 2H SW / crawling
3x:
20kg TGU w / bridge 1/1
Cross crawls x 5/5
48kg DL x 5
3x:
20kg TK PR x 5/5
32kg 2H SW x 10
crawling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Writing this finally on Monday 9/18. Been a frustrating as hell time period, well mainly Saturday through today trying to figure this left hip and low left back out. Left shoulder is better.
Tuesday, September 12, 2017
9/11/17 Monday September 11, 2017 (TGUs / 2H SW and crawling)
7:00am - belly breathing, Primal Move practice, Original Strength resets - 20 minutes
7:20am - 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
7:50am- Training session - TGUs / 2H SW and crawling
3x:
20kg arm bar x 1/1
DB 12kgs batwings x 5
16kg BU PR x 1/1
Bird Dogs x 5/5
3x:
24kg TGU x 1/1
2x:
24kg TGU to the knee x 1/1
5x:
32kg 2H SW x 10
crawling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Writing this on Tuesday afternoon. A good training session, just trying to figure this stuff out. Had an appointment with Kinetics yesterday as well which underscored the issues with the left shoulder, which we are actively working on and I already see improvement there, which is encouraging. Left hip and low back are still troublesome, and those seem tougher. Will just have to keep working at this. Doing a lot of OS work.
7:20am - 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
7:50am- Training session - TGUs / 2H SW and crawling
3x:
20kg arm bar x 1/1
DB 12kgs batwings x 5
16kg BU PR x 1/1
Bird Dogs x 5/5
3x:
24kg TGU x 1/1
2x:
24kg TGU to the knee x 1/1
5x:
32kg 2H SW x 10
crawling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Writing this on Tuesday afternoon. A good training session, just trying to figure this stuff out. Had an appointment with Kinetics yesterday as well which underscored the issues with the left shoulder, which we are actively working on and I already see improvement there, which is encouraging. Left hip and low back are still troublesome, and those seem tougher. Will just have to keep working at this. Doing a lot of OS work.
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