6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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
6:50am- Training session - DB 24kg and 32kg carries
2x:
24kg TGU x 1/1
48kg DL x 5
double farmer carries
DB 24kgs 1 bell OH / 1 bell in rack, x 1/1 1 minute each
DB 24kgs rack carry, walking x 1 minute
DB 24kgs rack marching in place x 1 minute
DB 24kgs step back lunges x 5/5
DB 32kgs carries x 2 sets x 1 minute each
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 - Writing this finally on Wed 2/21. See those notes.
Wednesday, February 21, 2018
Wednesday, February 14, 2018
2/14/18 Wednesday February 14, 2018 (20 / 24kg 1H SW)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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
6:50am- Training session - 20 / 24kg 1H SW
3x:
20kg high knee marching x 5/5
bird dogs x 5/5
scales x 1/1
pull-up x 2
push-ups x 5
10 minutes on the minute:
20kg 1H SW x 10 (switch hands each minute), x 4
24kg 1H SW x 10, x 6
100 reps
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 - Writing this on Wednesday night. I am encouraged. Several days in a row now of feeling pretty darn good. This felt like a strong session, I am enjoying practicing the 1H SW again. My focus is trying to stay very focused on going straight back, fighting off any twist, making the swings feel like 2H swings. Honestly felt pretty good, both arms.
6:35am - 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
6:50am- Training session - 20 / 24kg 1H SW
3x:
20kg high knee marching x 5/5
bird dogs x 5/5
scales x 1/1
pull-up x 2
push-ups x 5
10 minutes on the minute:
20kg 1H SW x 10 (switch hands each minute), x 4
24kg 1H SW x 10, x 6
100 reps
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 - Writing this on Wednesday night. I am encouraged. Several days in a row now of feeling pretty darn good. This felt like a strong session, I am enjoying practicing the 1H SW again. My focus is trying to stay very focused on going straight back, fighting off any twist, making the swings feel like 2H swings. Honestly felt pretty good, both arms.
Monday, February 12, 2018
2/12/18 Monday February 12, 2018 (32kg 2H HSP, 24kg SN)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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
6:50am- Training session - 32kg 2H HSP, 24kg SN
2x:
single leg bridges x 5/5
20kg TGU w high bridge x 1/1
24kg GSq x 5
3x:
laying cross crawls x 5/5
48kg DL x 5
20kg BU PR x 1/1
Superset 5x:
32kg 2H Hike Swing Park x 5
24kg SN x 10/10 (set down between sides)
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 - Writing this Monday night. Best training session in some time. It is very clear to me that there is something going right with the snatch these days for my hips and low back. I think it is helping me get that extension in the hip flexors that is really necessary. Combining it with hike swing parks is a very smart move. The body weight moves are helpful particularly focusing on opening up the hip flexors, mainly the right hip flexor I think. It's a sleeply right hip flexor and a sleepy left glute that are some of my main issues. Need to get those muscles firing before training with load. I need more of this. This is the right approach right now.
6:35am - 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
6:50am- Training session - 32kg 2H HSP, 24kg SN
2x:
single leg bridges x 5/5
20kg TGU w high bridge x 1/1
24kg GSq x 5
3x:
laying cross crawls x 5/5
48kg DL x 5
20kg BU PR x 1/1
Superset 5x:
32kg 2H Hike Swing Park x 5
24kg SN x 10/10 (set down between sides)
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 - Writing this Monday night. Best training session in some time. It is very clear to me that there is something going right with the snatch these days for my hips and low back. I think it is helping me get that extension in the hip flexors that is really necessary. Combining it with hike swing parks is a very smart move. The body weight moves are helpful particularly focusing on opening up the hip flexors, mainly the right hip flexor I think. It's a sleeply right hip flexor and a sleepy left glute that are some of my main issues. Need to get those muscles firing before training with load. I need more of this. This is the right approach right now.
Sunday, February 11, 2018
2/10/18 Saturday February 10, 2018 (20kg 1H SW)
8:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:35am - 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
8:50am- Training session - 20kg 1H SW
2x:
bird dogs x 5/5
laying cross crawls x 5/5
scales x 1/1
pull-up x 2
push-ups x 5
10 minutes on the minute:
20kg 1H SW x 10 (switch hands each minute)
100 reps
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 night. I felt great until late pm Saturday evening, and all day Sunday my left hip and lower left lat was bugging me. Seemed like the left quad was/is tight and needs to be rolled out, but who the hell knows. Could be left shoulder stuff too. Going to work on extended mobility tonight. It's anyone's guess at this point. Things keep vacillating up and down.
8:35am - 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
8:50am- Training session - 20kg 1H SW
2x:
bird dogs x 5/5
laying cross crawls x 5/5
scales x 1/1
pull-up x 2
push-ups x 5
10 minutes on the minute:
20kg 1H SW x 10 (switch hands each minute)
100 reps
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 night. I felt great until late pm Saturday evening, and all day Sunday my left hip and lower left lat was bugging me. Seemed like the left quad was/is tight and needs to be rolled out, but who the hell knows. Could be left shoulder stuff too. Going to work on extended mobility tonight. It's anyone's guess at this point. Things keep vacillating up and down.
2/9/18 Friday February 9, 2018 (training with Kevin)
6:15am - Training with Kevin
Did some mobility work to start. Kevin and I talked a lot about what has been going on with my training and some of the challenges I have been facing. The reality is I have a lot of stuff going on with the change in job back in October, etc. January was really busy with our year-end at Amazon. I just need to focus on recovery tactics, and doing things in training that feel good and can still help me move forward with the goal to move well, and stay strong. We did various body weight stuff, some bird dogs, scales, cross crawls laying on the back, other things that will help with cross-body connectivity. Crossing the midline seems to be a very important thing (cross crawls etc. from Original Strength). We practiced some swings, goblets, got back into light 1H swings (20kg and 24kg) which we are going to bring back into training. Focus will be on packing that shoulder, engaging the lat, and making sure each rep is powerful. Power will be the name of the game this cycle. Mixing things up and going a different direction for now seems like the right thing to do. My body has been telling me something is up and I need to listen to it.
7:30am - Complete
Did some mobility work to start. Kevin and I talked a lot about what has been going on with my training and some of the challenges I have been facing. The reality is I have a lot of stuff going on with the change in job back in October, etc. January was really busy with our year-end at Amazon. I just need to focus on recovery tactics, and doing things in training that feel good and can still help me move forward with the goal to move well, and stay strong. We did various body weight stuff, some bird dogs, scales, cross crawls laying on the back, other things that will help with cross-body connectivity. Crossing the midline seems to be a very important thing (cross crawls etc. from Original Strength). We practiced some swings, goblets, got back into light 1H swings (20kg and 24kg) which we are going to bring back into training. Focus will be on packing that shoulder, engaging the lat, and making sure each rep is powerful. Power will be the name of the game this cycle. Mixing things up and going a different direction for now seems like the right thing to do. My body has been telling me something is up and I need to listen to it.
7:30am - Complete
Thursday, February 8, 2018
2/7/18 Wednesday February 7, 2018 (24kg SN, push-ups)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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
6:50am- Training session - 24kg SN, push-ups
3x:
24kg TGU x 1/1
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
48kg DL x 5
5x:
24kg SN x 10/10 (set down between sides)
push-ups x 5
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 - Writing this on Thursday evening. Turning a corner. This training session was great. Been feeling much better. Right now, snatching and carries are definitely working for me. Two simple things I can focus on for awhile if I need to. I am feeling leaner and lighter these days.
6:35am - 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
6:50am- Training session - 24kg SN, push-ups
3x:
24kg TGU x 1/1
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
48kg DL x 5
5x:
24kg SN x 10/10 (set down between sides)
push-ups x 5
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 - Writing this on Thursday evening. Turning a corner. This training session was great. Been feeling much better. Right now, snatching and carries are definitely working for me. Two simple things I can focus on for awhile if I need to. I am feeling leaner and lighter these days.
Monday, February 5, 2018
2/5/18 Monday February 5, 2018 (DB 20kgs CL / SS PR / step back lunges / pull-ups)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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
6:50am- Training session - DB 20kgs CL / SS PR / step back lunges / pull-ups
24kg TGU x 1/1
bridges x 5/5
48kg DL x 5
20 minutes:
DB 20kgs CL x 5 SS PR x 5/5 step-back lunges x 5/5, pull-ups x 2
Got 6 full 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 - Solid training session. Writing this in the evening on Monday, feeling good. No issues at all during training. Recovery very important now.
6:35am - 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
6:50am- Training session - DB 20kgs CL / SS PR / step back lunges / pull-ups
24kg TGU x 1/1
bridges x 5/5
48kg DL x 5
20 minutes:
DB 20kgs CL x 5 SS PR x 5/5 step-back lunges x 5/5, pull-ups x 2
Got 6 full 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 - Solid training session. Writing this in the evening on Monday, feeling good. No issues at all during training. Recovery very important now.
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