7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
8:00am- Training session - Circuit 28kg kickstand DL / DB 28kgs SS PR CL FSQ
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 3/3
24kg kickstand DL x 3/3
DB 24kg CL x 1 SS PR x 1 FSQ x 1
3x:
28kg kickstand DL x 4/4
DB 28kgs CL x 4
DB 28kgs SS PR x 4/4
DB 28kgs FSQ x 4
DB 28kgs farmer carry x 2 min around the garage
Band wrist extensions, 10 x 2 sets per hand
8:45am - Complete
Notes - Very encouraging work today. Throwing around the double 28s, this is a great sign. Things have really come around. I am really happy about it. Writing this at night, right elbow has acted up a bit lately, it's not the elbow though, right pec has been tight. Going to do some mobility work to focus on that and release the tricep as well which should help. All in all though this is very much going in the right direction again. End of an era for me professionally today - 17 years in public accounting at Arthur Andersen / KPMG and this was my last day at KPMG. Starting at Amazon on Monday. Big change for me, I am proud of myself for making it happen and taking the leap. Now it's time to bear down and start a new road.
Friday, October 13, 2017
Wednesday, October 11, 2017
10/11/17 Wednesday October 11, 2017 (28kg HSP / 28kg 2H SW)
6:25am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:55am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
20kg 2H behind the back hold x 2 minutes
20kg FSQ x 5
7:10am- Training session - 28kg HSP / 28kg 2H SW
3x:
Crawling x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
Superset x 5:
28kg H/S/P x 5
28kg 2H SW x 11, 12, 13, 14, 15 (increase one rep each round)
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Very good training session. What a difference a week makes. Adductors were completed overfiring after this training session last week, no issues today. Very encouraging. Right after this training session I also was able to move 80 concrete pavers around my yard to make way for a house project, and then carry a very heavy wooden pallet over my head (all of those TGUs and presses over 5 years have made the overhead position one that is completely natural to me and feels extremely strong) two blocks to the recycle bin. Strength for every day activities, strong when you need to be strong. Absolutely fantastic stuff.
6:55am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
20kg 2H behind the back hold x 2 minutes
20kg FSQ x 5
7:10am- Training session - 28kg HSP / 28kg 2H SW
3x:
Crawling x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
Superset x 5:
28kg H/S/P x 5
28kg 2H SW x 11, 12, 13, 14, 15 (increase one rep each round)
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Very good training session. What a difference a week makes. Adductors were completed overfiring after this training session last week, no issues today. Very encouraging. Right after this training session I also was able to move 80 concrete pavers around my yard to make way for a house project, and then carry a very heavy wooden pallet over my head (all of those TGUs and presses over 5 years have made the overhead position one that is completely natural to me and feels extremely strong) two blocks to the recycle bin. Strength for every day activities, strong when you need to be strong. Absolutely fantastic stuff.
Monday, October 9, 2017
10/9/17 Monday October 9, 2017 (28kg Kickstand DL / DB 28kg SS PR)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes (little extra time since I had it)
7:30am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:45am- Training session - 28kg kickstand DL / DB 28kgs SS PR
2x:
20kg TGU + leg raises and ankle circles x 1/1
Scale each leg 1/1
Bar hangs
24kg kickstand DL x 3/3
DB 24kg SS PR x 2/2
5x:
28kg kickstand DL x 5/5
DB 28kg SS PR x 5/5
Rolling
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 - Encouraging session today, being able to take on more load with the 2 28s, and it felt very good, quite strong. Seems like I have not lost too much if anything in pressing power and frankly the time off / back off was likely extremely good for me.
7:30am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:45am- Training session - 28kg kickstand DL / DB 28kgs SS PR
2x:
20kg TGU + leg raises and ankle circles x 1/1
Scale each leg 1/1
Bar hangs
24kg kickstand DL x 3/3
DB 24kg SS PR x 2/2
5x:
28kg kickstand DL x 5/5
DB 28kg SS PR x 5/5
Rolling
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 - Encouraging session today, being able to take on more load with the 2 28s, and it felt very good, quite strong. Seems like I have not lost too much if anything in pressing power and frankly the time off / back off was likely extremely good for me.
10/7/17 Saturday October 7, 2017 (Circuit 24kg SW / 20kg SN)
In Spokane
8:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
9:30am- Training session - Circuit 24kg SW / 20kg SN
2x:
Crawling x 1min
Pushup x 5
20kg TK PR x 5/5
5x:
24kg H/S/P x 5
24kg 2H SW x 10
20kg Snatch x 5/5
Carries - 24kg in rack + 20kg OH + walking x 1/1 x 1 min each
Band wrist extensions, 10 x 2 sets per hand
Rolling
10:15am - Complete
Notes - Training in Spokane. Enjoyed this quite a bit. I keep throwing just a little bit of different carries at the end of each session, and I really like it.
8:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
9:30am- Training session - Circuit 24kg SW / 20kg SN
2x:
Crawling x 1min
Pushup x 5
20kg TK PR x 5/5
5x:
24kg H/S/P x 5
24kg 2H SW x 10
20kg Snatch x 5/5
Carries - 24kg in rack + 20kg OH + walking x 1/1 x 1 min each
Band wrist extensions, 10 x 2 sets per hand
Rolling
10:15am - Complete
Notes - Training in Spokane. Enjoyed this quite a bit. I keep throwing just a little bit of different carries at the end of each session, and I really like it.
Friday, October 6, 2017
10/6/17 Friday October 6, 2017 (Circuit 24kg Kickstand DL / DB 24kgs CL SS PR FSQ)
In Spokane
6:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:30am- Training session - Circuit 24kg kickstand DL / DB 24kgs SS PR CL FSQ
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 3/3
3x:
24kg kickstand DL x 5/5
DB 24kgs CL x 5
DB 24kgs SS PR x 5/5
DB 24kgs FSQ x 5
DB 24kgs farmer carry x 2 min around the yard
Band wrist extensions, 10 x 2 sets per hand
8:15am - Complete
Notes - Training in Spokane. Good session. Really enjoyed this. Things felt good, lot better than when I arrived in Spokane Wed evening so that's great. Was trying to push my feet into the floor (grass in the yard) on all lifts. Used the inhale, quick double exhale to set abs on the FSQ and that was extremely good, felt more solid and safer than previously so very glad to pick up that cue from Kevin. Did a long carry at the end around the yard, felt great.
6:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:30am- Training session - Circuit 24kg kickstand DL / DB 24kgs SS PR CL FSQ
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 3/3
3x:
24kg kickstand DL x 5/5
DB 24kgs CL x 5
DB 24kgs SS PR x 5/5
DB 24kgs FSQ x 5
DB 24kgs farmer carry x 2 min around the yard
Band wrist extensions, 10 x 2 sets per hand
8:15am - Complete
Notes - Training in Spokane. Good session. Really enjoyed this. Things felt good, lot better than when I arrived in Spokane Wed evening so that's great. Was trying to push my feet into the floor (grass in the yard) on all lifts. Used the inhale, quick double exhale to set abs on the FSQ and that was extremely good, felt more solid and safer than previously so very glad to pick up that cue from Kevin. Did a long carry at the end around the yard, felt great.
10/4/17 Wednesday October 4, 2017 (24kg HSP / 24kg 2H SW)
6:25am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:55am - 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
7:10am- Training session - 24kg HSP / 24kg 2H SW
3x:
Jump Rope x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
Superset x 5:
24kg H/S/P x 5
24kg 2Hand Swings x 11, 12, 13, 14, 15 (increase one rep each round)
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Writing this on Friday morning from Spokane. After this training session, both adductors were barking relatively quickly. Told Kevin I think it was the jump rope, which I have not done for a long time. Frustrating that it could have been that. I also ended up driving to Spokane later on Wed, and sitting in a car is always challenging for me. I did a ton of mobility and stretching Wed night, focusing on adductor stretches, rolling, hip thrusts, other pelvic work. Felt a lot better, and felt pretty good on Thursday too. I would say right now my body seems pretty sensitive to certain movements / change.
6:55am - 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
7:10am- Training session - 24kg HSP / 24kg 2H SW
3x:
Jump Rope x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
Superset x 5:
24kg H/S/P x 5
24kg 2Hand Swings x 11, 12, 13, 14, 15 (increase one rep each round)
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Writing this on Friday morning from Spokane. After this training session, both adductors were barking relatively quickly. Told Kevin I think it was the jump rope, which I have not done for a long time. Frustrating that it could have been that. I also ended up driving to Spokane later on Wed, and sitting in a car is always challenging for me. I did a ton of mobility and stretching Wed night, focusing on adductor stretches, rolling, hip thrusts, other pelvic work. Felt a lot better, and felt pretty good on Thursday too. I would say right now my body seems pretty sensitive to certain movements / change.
Monday, October 2, 2017
10/2/17 Monday October 2, 2017 (24kg Kickstand DL / DB 24kg SS PR)
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.
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.
Subscribe to:
Posts (Atom)