6:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:30am - 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 20kg with 3 presses and rotations, 1/1
6:45am- Training session - 36kg C&P, 40kg 2H SW
2x:
Scales x 2R/3L
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
24kg C&P x 5/5
32kg C&P x 3/3
3x:
36kg C&P x 3/3
Pull-up
36kg 2H SW x 5
40kg 2H SW x 10, x 5 sets
rolling
hanging from the bar
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 - Nice bath last night, epson salts, felt a lot better this morning. Also a decent night's sleep. This training went better than expected.
Friday, January 19, 2018
Wednesday, January 17, 2018
1/17/18 Wednesday January 17, 2018 (44kg loaded CL / superset 36kg GSq + 20kg SN)
6:50am - belly breathing, Primal Move practice, Original Strength resets - 30 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 20kg with 3 presses and rotations, 1/1
7:35am- Training session - 44kg loaded CL / superset 36kg GSq + 20kg SN
2x:
SL bridges x 5/5
24kg TGU x 1/1
24kg GSq x 5
32kg loaded CL x 4/4
40kg loaded CL x 2/2
3x:
44kg loaded CL x 1/1
15 minutes superset:
36kg GSq x 2
20kg SN x 5/5
8 total sets
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:20am - Complete
Notes - So some interesting observations. Yesterday was a tough one. Another bout of DOMS, left hip not feeling good, same issues. Did another yoga class last night, it was helpful. Been watching various mobility videos and trying to think through my issues, and think about the type of training I have done recently that has left me feeling pretty good, and training where I have felt not so good. What I am seeing I think is very tight hip flexors being the primary issue that I need to attack. That and my Psoas, which is attached to the hip flexors. I think the tight hip flexors are pulling the pelvis out of optimal alignment, causing the referred pain the hip, and top of hip in the low back, adductors, hamstrings etc. Stretching these muscles other than the hip flexors doesn't seem to help much. Doing hip flexor work and movements that put the hip into extension (snatches, cleans, stepback lunges) I seem to respond very well to. I am going to focus on rolling out my quads, stretching the hip flexors, using the lacrosse balls on my psoas to try and lengthen those muscles and create some space and better mobility. I am really hoping this can start to alleviate the issues in the left hip. It is really starting to get me down as I cannot seem to shake it. With that said, today's training was good, felt better all day. The heavy cleans felt great, and I was confident with the 40 and the 44 too. Heavy loaded cleans are a good movement for me. For the goblets I focused on keeping tight and at the top of the lockout really locking out the hips on each rep. Snatches I tried to wait on the bell, throw the hips back, and let the hips drive the bell back up.
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 20kg with 3 presses and rotations, 1/1
7:35am- Training session - 44kg loaded CL / superset 36kg GSq + 20kg SN
2x:
SL bridges x 5/5
24kg TGU x 1/1
24kg GSq x 5
32kg loaded CL x 4/4
40kg loaded CL x 2/2
3x:
44kg loaded CL x 1/1
15 minutes superset:
36kg GSq x 2
20kg SN x 5/5
8 total sets
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:20am - Complete
Notes - So some interesting observations. Yesterday was a tough one. Another bout of DOMS, left hip not feeling good, same issues. Did another yoga class last night, it was helpful. Been watching various mobility videos and trying to think through my issues, and think about the type of training I have done recently that has left me feeling pretty good, and training where I have felt not so good. What I am seeing I think is very tight hip flexors being the primary issue that I need to attack. That and my Psoas, which is attached to the hip flexors. I think the tight hip flexors are pulling the pelvis out of optimal alignment, causing the referred pain the hip, and top of hip in the low back, adductors, hamstrings etc. Stretching these muscles other than the hip flexors doesn't seem to help much. Doing hip flexor work and movements that put the hip into extension (snatches, cleans, stepback lunges) I seem to respond very well to. I am going to focus on rolling out my quads, stretching the hip flexors, using the lacrosse balls on my psoas to try and lengthen those muscles and create some space and better mobility. I am really hoping this can start to alleviate the issues in the left hip. It is really starting to get me down as I cannot seem to shake it. With that said, today's training was good, felt better all day. The heavy cleans felt great, and I was confident with the 40 and the 44 too. Heavy loaded cleans are a good movement for me. For the goblets I focused on keeping tight and at the top of the lockout really locking out the hips on each rep. Snatches I tried to wait on the bell, throw the hips back, and let the hips drive the bell back up.
Monday, January 15, 2018
1/15/18 Monday January 15, 2018 (PR ladder 28/32/40kg + pull-ups, 36kg 2H SW)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 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 20kg with 3 presses and rotations, 1/1
7:00am- Training session - PR ladder 28/32/40kg, 36kg 2H SW
2x:
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
3x:
28kg PR x 3/3
Pull-up x 1
32kg PR x 2/2
Pull-up x 1
40kg PR x 1/1 (fail on R on first set, rested, got the rep, no more fails)
Pull-up x 1
36kg 2H SW x 10, x 8 sets (took me 11 minutes)
rolling
hanging from the bar
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 - So an interesting day, with a number of observations. First off, Monday mornings are hard. This is something consistent I notice. I am not at my strongest on Monday mornings. This may be something for Kevin and me to take into consideration in future program planning. I seem to warm up over the course of the week and my best days tend to be a Wed or a Friday morning. I like Saturdays as well but also like keeping those to more of a ballistic focus, shorter due to time with my kids. I did a yin yoga class on Sunday night, which was very good, but I think I also stretched out my right shoulder, bicep, a bit and I think that ended up showing up a bit today and the bicep is tight. Or it could have been from the fail on my first 40kg attempt on the R. Bad clean, bell did not go straight up out of the clean but went out, and then from there I was not getting it overhead. I carefully abandoned the press and then spent a lot of time trying to re group which pushed out my overall session at least 20 or so minutes longer than normal, due to having to psych up for every subsequent 40kg lift on the R side. I was able to get each rep, safely, and I did so by trying to get tighter in the set up, deep inhale into the hole, and driving harder with the hips into lockout, keeping the bell close. From there it was use the lat and stay tight. That was all good and I learned some things today, but the first fail took something out of me for sure. Mentally it sure is challenging when you fail a lift, particularly early in a session. The swings at the end were very good and some technique changes there in terms of playing chicken with the bell, really pushing the hips back, exploding out of the hole, bracing for the punch are really helping. I am also experimenting with just a very slight increase in width to presses and swings. Maybe a half inch or so on each leg. It's subtle but I feel more stable and I feel like I have a little more power.
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 20kg with 3 presses and rotations, 1/1
7:00am- Training session - PR ladder 28/32/40kg, 36kg 2H SW
2x:
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
3x:
28kg PR x 3/3
Pull-up x 1
32kg PR x 2/2
Pull-up x 1
40kg PR x 1/1 (fail on R on first set, rested, got the rep, no more fails)
Pull-up x 1
36kg 2H SW x 10, x 8 sets (took me 11 minutes)
rolling
hanging from the bar
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 - So an interesting day, with a number of observations. First off, Monday mornings are hard. This is something consistent I notice. I am not at my strongest on Monday mornings. This may be something for Kevin and me to take into consideration in future program planning. I seem to warm up over the course of the week and my best days tend to be a Wed or a Friday morning. I like Saturdays as well but also like keeping those to more of a ballistic focus, shorter due to time with my kids. I did a yin yoga class on Sunday night, which was very good, but I think I also stretched out my right shoulder, bicep, a bit and I think that ended up showing up a bit today and the bicep is tight. Or it could have been from the fail on my first 40kg attempt on the R. Bad clean, bell did not go straight up out of the clean but went out, and then from there I was not getting it overhead. I carefully abandoned the press and then spent a lot of time trying to re group which pushed out my overall session at least 20 or so minutes longer than normal, due to having to psych up for every subsequent 40kg lift on the R side. I was able to get each rep, safely, and I did so by trying to get tighter in the set up, deep inhale into the hole, and driving harder with the hips into lockout, keeping the bell close. From there it was use the lat and stay tight. That was all good and I learned some things today, but the first fail took something out of me for sure. Mentally it sure is challenging when you fail a lift, particularly early in a session. The swings at the end were very good and some technique changes there in terms of playing chicken with the bell, really pushing the hips back, exploding out of the hole, bracing for the punch are really helping. I am also experimenting with just a very slight increase in width to presses and swings. Maybe a half inch or so on each leg. It's subtle but I feel more stable and I feel like I have a little more power.
Sunday, January 14, 2018
1/13//18 Saturday January 13, 2018 (DB 24kgs RR CL SS PR step lunge complex)
7:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:35am - 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 20kg with 3 presses and rotations, 1/1
7:50am- Training session - DB 24kgs RR CL SS PR step lunge complex
2x:
Bridges x 5/5
24kg TGU x 1/1
48kg DL x 5
5x:
DB 24kgs Renegade Rows 1/1 x 3 , CL x 3, SS PR 1/1 x 3, stepback lunges 1/1 x 3
DB 32kg farmer carries x 2 sets
rolling
hanging from the bar
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 Sunday evening. This was a great training session, I greatly enjoyed it. All of these movements are good for me to practice and a great staple for training templates.
7:35am - 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 20kg with 3 presses and rotations, 1/1
7:50am- Training session - DB 24kgs RR CL SS PR step lunge complex
2x:
Bridges x 5/5
24kg TGU x 1/1
48kg DL x 5
5x:
DB 24kgs Renegade Rows 1/1 x 3 , CL x 3, SS PR 1/1 x 3, stepback lunges 1/1 x 3
DB 32kg farmer carries x 2 sets
rolling
hanging from the bar
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 Sunday evening. This was a great training session, I greatly enjoyed it. All of these movements are good for me to practice and a great staple for training templates.
Friday, January 12, 2018
1/12/18 Friday January 12, 2018 (32kg C&P, 36kg 2H SW)
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 20kg with 3 presses and rotations, 1/1
7:20am- Training session - 32kg C&P, 36kg 2H SW
2x:
Scales x 2R/3L
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
24kg C&P x 5/5
3x:
32kg C&P x 5/5
Pull-up
8 minutes:
36kg 2H SW x 10
Got 6 sets
rolling
hanging from the bar
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 - Last night I watched a number of StrongFirst videos, pressing, mainly swinging, trying to study and pick up some cues on things I may not be doing as well as I can. For quite some time I have felt like my swing comes and goes, and just has not felt quite right. I realized in watching a few videos I need to get back to playing chicken with the bell, and then really snapping the hips back, straight back, and then using the spring with the hips to move the bell back rapidly, getting to lockout quickly and then let the bell float. Also, bracing for the bunch as the bell goes to its highest point, floats, then back to playing chicken. I cannot believe how Hardstyle I did these swings today, with a 36kg. It would have been even better to use a little lighter bell so I can try and practice these smaller cues, though a bigger bell does have its advantages as you can't cheat anything. I have not felt swings like this in some time. My legs were shaking in the shower after the session. I felt good today all day and that's saying something after what was plenty of load in this session. I also experimented with doing the "jump test" a number of times to check feet placement and ended up with something just slightly wider than what I have been using. It seemed to work well. I went just slightly wider as well for clean and presses. On those, I tried to imagine the muscles under my armpit (lats) pressing the bell up and pulling it back down. I also tried to work on inhaling hard as the bell was going into the hole, so that I was tighter as the bell was coming up into the clean. Small stuff individually but the details matter. I honestly have been perplexed at some of the nagging stuff going on and I really think it must have to do somewhere along the way with not getting and staying tight, wedging enough, and using the big movers to control the bell, not the small ancillary muscles that should not be carrying the load (low back, etc.). In any event I am going to keep studying some materials and really try and pay attention to the small details in each lift.
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 20kg with 3 presses and rotations, 1/1
7:20am- Training session - 32kg C&P, 36kg 2H SW
2x:
Scales x 2R/3L
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
24kg C&P x 5/5
3x:
32kg C&P x 5/5
Pull-up
8 minutes:
36kg 2H SW x 10
Got 6 sets
rolling
hanging from the bar
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 - Last night I watched a number of StrongFirst videos, pressing, mainly swinging, trying to study and pick up some cues on things I may not be doing as well as I can. For quite some time I have felt like my swing comes and goes, and just has not felt quite right. I realized in watching a few videos I need to get back to playing chicken with the bell, and then really snapping the hips back, straight back, and then using the spring with the hips to move the bell back rapidly, getting to lockout quickly and then let the bell float. Also, bracing for the bunch as the bell goes to its highest point, floats, then back to playing chicken. I cannot believe how Hardstyle I did these swings today, with a 36kg. It would have been even better to use a little lighter bell so I can try and practice these smaller cues, though a bigger bell does have its advantages as you can't cheat anything. I have not felt swings like this in some time. My legs were shaking in the shower after the session. I felt good today all day and that's saying something after what was plenty of load in this session. I also experimented with doing the "jump test" a number of times to check feet placement and ended up with something just slightly wider than what I have been using. It seemed to work well. I went just slightly wider as well for clean and presses. On those, I tried to imagine the muscles under my armpit (lats) pressing the bell up and pulling it back down. I also tried to work on inhaling hard as the bell was going into the hole, so that I was tighter as the bell was coming up into the clean. Small stuff individually but the details matter. I honestly have been perplexed at some of the nagging stuff going on and I really think it must have to do somewhere along the way with not getting and staying tight, wedging enough, and using the big movers to control the bell, not the small ancillary muscles that should not be carrying the load (low back, etc.). In any event I am going to keep studying some materials and really try and pay attention to the small details in each lift.
Wednesday, January 10, 2018
1/10/18 Wednesday January 10, 2018 (40kg loaded CL / superset 32kg GSq + 20kg SN)
5:50am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:20am - 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 20kg with 3 presses and rotations, 1/1
6:35am- Training session - 40kg loaded CL / superset 32kg GSq + 20kg SN
2x:
SL bridges x 5/5
24kg TGU x 1/1
24kg GSq x 5
3x:
40kg loaded CL x 2/2
15 minutes superset:
32kg GSq x 3
20kg SN x 5/5
9 total sets
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:20am - Complete
Notes - Did a long yoga class on Tuesday night, really good stuff. I need to do more of that. Still continuing to deal with adductor, hamstring, hip stuff on the L stuff. Grinds tend to really tighten things up. Really need to manage with mobility, etc. Solid training session today. Really enjoying snatching these days, it feels good.
6:20am - 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 20kg with 3 presses and rotations, 1/1
6:35am- Training session - 40kg loaded CL / superset 32kg GSq + 20kg SN
2x:
SL bridges x 5/5
24kg TGU x 1/1
24kg GSq x 5
3x:
40kg loaded CL x 2/2
15 minutes superset:
32kg GSq x 3
20kg SN x 5/5
9 total sets
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:20am - Complete
Notes - Did a long yoga class on Tuesday night, really good stuff. I need to do more of that. Still continuing to deal with adductor, hamstring, hip stuff on the L stuff. Grinds tend to really tighten things up. Really need to manage with mobility, etc. Solid training session today. Really enjoying snatching these days, it feels good.
Monday, January 8, 2018
1/8//18 Monday January 8, 2018 (PR ladder 28/32/36kg + pull-ups, 32kg 2H SW)
5:50am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:20am - 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 20kg with 3 presses and rotations, 1/1
6:35am- Training session - PR ladder 28/32/36kg, 32kg 2H SW
2x:
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
3x:
28kg PR x 3
Pull-up x 1
32kg PR x 2
Pull-up x 1
36kg PR x 1
Pull-up x 1
10 minutes on the minute:
32kg 2H SW x 10
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:20am - Complete
Notes - A solid start to this training cycle. I liked included in the pull-ups after each press bell, that was a good move. Really helped me feel the lats and ensure I was pressing from the lats on each rep. Right elbow acting up just a bit. Planning on some yoga tomorrow night to balance things out, feel like I need it. Can get tight when doing a lot of pressing and I want to be proactive on doing things that will help keep things in balance.
6:20am - 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 20kg with 3 presses and rotations, 1/1
6:35am- Training session - PR ladder 28/32/36kg, 32kg 2H SW
2x:
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
3x:
28kg PR x 3
Pull-up x 1
32kg PR x 2
Pull-up x 1
36kg PR x 1
Pull-up x 1
10 minutes on the minute:
32kg 2H SW x 10
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:20am - Complete
Notes - A solid start to this training cycle. I liked included in the pull-ups after each press bell, that was a good move. Really helped me feel the lats and ensure I was pressing from the lats on each rep. Right elbow acting up just a bit. Planning on some yoga tomorrow night to balance things out, feel like I need it. Can get tight when doing a lot of pressing and I want to be proactive on doing things that will help keep things in balance.
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