6:45am - belly breathing, Primal Move practice, Original Strength resets - 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 - 24kg kickstand DL / DB 24kgs SS PR
3x:
20kg TGU + leg raises and ankle circles x 1/1
Scale each leg 1/1
Bar hangs
5x:
24kg kickstand DL x 5/5
24kg SS PR 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
8:15am - Complete
Notes - Good session. Doing a lot of mobility this morning, feeling pretty solid all around but a little bit of stuff going on in the left oblique / hip. Just need to keep working on things. Bridges and one legged bridges are good, doing a lot of those.
Monday, October 2, 2017
9/30/17 Saturday September 30, 2017 (DB 24kgs SS PR / 28kg 2H SW / Push-ups)
7:45am - belly breathing, Primal Move practice, Original Strength resets - 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 SS PR / 28kg 2H SW / Push-ups
3x:
20kg TGU w leg lifts 1/1
24kg Kickstand DL x 5/5
Pull-up x 1, 2, 3 (increase one rep each round)
5x:
24kg SS PR x 3/3
28kg 2H SW x 10
Push-up x 3
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:15am - Complete
Notes - Writing this now on Monday afternoon. Good training session. Swings much better. Pushing feet into the floor is a huge cue for me. Great sign.
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 SS PR / 28kg 2H SW / Push-ups
3x:
20kg TGU w leg lifts 1/1
24kg Kickstand DL x 5/5
Pull-up x 1, 2, 3 (increase one rep each round)
5x:
24kg SS PR x 3/3
28kg 2H SW x 10
Push-up x 3
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:15am - Complete
Notes - Writing this now on Monday afternoon. Good training session. Swings much better. Pushing feet into the floor is a huge cue for me. Great sign.
Friday, September 29, 2017
9/29/17 Friday September 29, 2017 (Training with Kevin )
6:15am - Training with Kevin
This was very useful today, for sure. Started off with some rolling, opening the thoracic spine. Did some TGUs but also practiced some leg lifts holding the TGU after the roll to back, working on mobility, ankle stretching, etc. We worked on some other drills focused on one leg at a time, going from a push-up position to a standing single leg deadlift, which were very good. We then got into TGUs with the 16 and 24kg, pressing at the top, good stuff there as we incorporated ensuring a straight leg, push heel at various stages which is a good cue and helps keep me tight. Did a number of push-ups, feeling really good on those. Eventually got into doing some 2H swings and got massively improved swings by focusing on pushing the feet into the ground and putting force into the bell, getting away from "lifting" the bell with my arms. I have not had swings feel that strong in some time. I have just been off, and now with a few cues, this is coming back which is a big deal. The best part of the day was working on some goblet squats where we discovered I have been going too deep and getting a little butt wink, not good. This was corrected with some breathing techniques, inhale at the top, two quick exhales to tighten the abs. Tight abs corrected the problem. Great cue for me and something to really work on and dial in for future reps. We ended by three rounds of swings with the 28kg, push-ups, goblet squats. Very nice. An encouraging day.
7:30am - Finish
This was very useful today, for sure. Started off with some rolling, opening the thoracic spine. Did some TGUs but also practiced some leg lifts holding the TGU after the roll to back, working on mobility, ankle stretching, etc. We worked on some other drills focused on one leg at a time, going from a push-up position to a standing single leg deadlift, which were very good. We then got into TGUs with the 16 and 24kg, pressing at the top, good stuff there as we incorporated ensuring a straight leg, push heel at various stages which is a good cue and helps keep me tight. Did a number of push-ups, feeling really good on those. Eventually got into doing some 2H swings and got massively improved swings by focusing on pushing the feet into the ground and putting force into the bell, getting away from "lifting" the bell with my arms. I have not had swings feel that strong in some time. I have just been off, and now with a few cues, this is coming back which is a big deal. The best part of the day was working on some goblet squats where we discovered I have been going too deep and getting a little butt wink, not good. This was corrected with some breathing techniques, inhale at the top, two quick exhales to tighten the abs. Tight abs corrected the problem. Great cue for me and something to really work on and dial in for future reps. We ended by three rounds of swings with the 28kg, push-ups, goblet squats. Very nice. An encouraging day.
7:30am - Finish
9/27/17 Wednesday September 27, 2017 (DB 24kgs KB aerobics)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 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 KB aerobics
3x:
16kg arm bar + TGU 1/1
Bridges x 5
48kg DL x 5
Push-ups x 5
Pull-up x 1, 2, 3 (add one each round)
15 minutes DB 24kgs KB aerobics:
DB 24kgs CL x 1 SS PR x 1/1 FSQ x 1
DB 24kgs CL x 2 SS PR x 2/2 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
8:15am - Complete
Notes - Writing this now on Friday afternoon. Excellent training session followed by 90 minutes of bodywork. I am coming back to life here, and this is good stuff.
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 KB aerobics
3x:
16kg arm bar + TGU 1/1
Bridges x 5
48kg DL x 5
Push-ups x 5
Pull-up x 1, 2, 3 (add one each round)
15 minutes DB 24kgs KB aerobics:
DB 24kgs CL x 1 SS PR x 1/1 FSQ x 1
DB 24kgs CL x 2 SS PR x 2/2 FSQ x 2
DB 24kgs CL x 3 SS PR x 3/3 FSQ x 3
Got 3 full ladders to 3, plus another round of 1s
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Writing this now on Friday afternoon. Excellent training session followed by 90 minutes of bodywork. I am coming back to life here, and this is good stuff.
Monday, September 25, 2017
9/25/17 Monday September 25, 2017 (Circuit work)
7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
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 - Circuit
3x:
20kg armbar x 1/1
Bird dogs x 5/5
Pull-up x 1, 2, 3 (increase by 1 each successive set)
Push-ups x 5 (these feel fantastic)
Circuit:
SL bridge x 5/5
20kg TK PR x 3/3
48kg DL x 5
24kg GSq x 5
24kg Hike Swing Park x 5
SL bridge x 5/5
20kg TK PR x 5/5
48kg DL x 5
28kg GSq x 5
28kg Hike Swing Park x 5
SL bridge x 5/5
24kg TK PR x 3/3
48kg DL x 5
28kg GSq x 5
28kg Hike Swing Park x 5
SL bridge x 5/5
24kg TK PR x 4/4
48kg DL x 5
32kg GSq x 5
32kg Hike Swing Park x 5
SL bridge x 5/5
24kg TK PR x 5/5
48kg DL x 5
32kg GSq x 5
32kg Hike Swing Park x 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:45am - Complete
Notes - A good progression and a good training session. Relaxed day yesterday, had chiro this morning after this training session, just continuing to focus on rest and recovery.
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 - Circuit
3x:
20kg armbar x 1/1
Bird dogs x 5/5
Pull-up x 1, 2, 3 (increase by 1 each successive set)
Push-ups x 5 (these feel fantastic)
Circuit:
SL bridge x 5/5
20kg TK PR x 3/3
48kg DL x 5
24kg GSq x 5
24kg Hike Swing Park x 5
SL bridge x 5/5
20kg TK PR x 5/5
48kg DL x 5
28kg GSq x 5
28kg Hike Swing Park x 5
24kg TK PR x 3/3
48kg DL x 5
28kg GSq x 5
28kg Hike Swing Park x 5
SL bridge x 5/5
24kg TK PR x 4/4
48kg DL x 5
32kg GSq x 5
32kg Hike Swing Park x 5
SL bridge x 5/5
24kg TK PR x 5/5
48kg DL x 5
32kg GSq x 5
32kg Hike Swing Park x 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:45am - Complete
Notes - A good progression and a good training session. Relaxed day yesterday, had chiro this morning after this training session, just continuing to focus on rest and recovery.
9/23/17 Saturday September 23, 2017 (Circuit work)
7:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:00am - 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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:30am- Training session - Circuit
3x:
20kg armbar x 1/1
Bird dogs x 5/5
Pull-up x 1, 2, 3 (increase by 1 each successive set)
Push-ups x 5 (these feel fantastic)
Circuit 3x:
SL bridge x 5/5
20kg TK PR x 3/3, 4/4, 5/5 (increase each set)
48kg DL x 5
24kg GSq x 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:15am - Complete
Notes - Writing this on Monday morning. This was excellent, and I felt really good on Saturday, first time in awhile of training two days in a row and feeling good. I also went and coached / referred two youth soccer games for my kids after this, and felt great. Encouraging.
8:00am - 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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:30am- Training session - Circuit
3x:
20kg armbar x 1/1
Bird dogs x 5/5
Pull-up x 1, 2, 3 (increase by 1 each successive set)
Push-ups x 5 (these feel fantastic)
Circuit 3x:
SL bridge x 5/5
20kg TK PR x 3/3, 4/4, 5/5 (increase each set)
48kg DL x 5
24kg GSq x 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:15am - Complete
Notes - Writing this on Monday morning. This was excellent, and I felt really good on Saturday, first time in awhile of training two days in a row and feeling good. I also went and coached / referred two youth soccer games for my kids after this, and felt great. Encouraging.
Friday, September 22, 2017
9/22/17 Friday September 22, 2017 (Circuit work)
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.
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.
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