7:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:05am- Training session - body-weight drills
5x:
Step-back lunges x 5/5
Scales x 1/1
Arm bench/wall sit x 2 minutes
Pull-up x 3
Planks x 2/2 into 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
8:30am - Complete
Notes - Writing this Saturday night, feeling really good. That is 5 days in a row. The Pain free exercises, air bench/wall sits, ballistics with the KB are working for me. Very encouraging. I enjoyed this body-weight training day, I think this can be a real positive for me to spend more time on these types of body-weight only movements.
Saturday, February 24, 2018
Friday, February 23, 2018
2/23/18 Friday February 23, 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 2
24kg 1H SW x 10, x 8
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 Friday evening. Another good day, that is several in a row, I am encouraged. Interesting observation as I continue to do several hip and pelvis-focused mobility drills from the Pain Free book. I added Air Bench which is basically wall sits. Very difficult. The drill helps with ankles, hips, and I think is helping to level out my hips, align the pelvis, straight back. I have been doing it several times a day.
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 2
24kg 1H SW x 10, x 8
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 Friday evening. Another good day, that is several in a row, I am encouraged. Interesting observation as I continue to do several hip and pelvis-focused mobility drills from the Pain Free book. I added Air Bench which is basically wall sits. Very difficult. The drill helps with ankles, hips, and I think is helping to level out my hips, align the pelvis, straight back. I have been doing it several times a day.
Wednesday, February 21, 2018
2/21/18 Wednesday February 21, 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 6x:
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 - Ok, finally logging the last week of training now on Wed night the 21st. In summary, a week ago on Wed the 14th I had felt good for 3 or 4 days in a row, which was great. Thursday morning the 15th I thought I would be fine to do some Carries. That is training two days in a row, something I do occasionally (Friday/Saturdays), so thought it would be fine. For whatever reason I started feeling shitty relatively soon thereafter training. Hip flexors just seemed to tighten up. Man, I am telling you, my body is not appreciating grinds these days at all. I would not consider carries necessarily a "grind" but they are much closer to that than a ballastic obviously. I got on an airplane that night to LA, it sucked really bad, and then got up Friday morning to take the kids to Disneyland. It sucked body-wise but I put that aside and just tried really hard to enjoy the day. Saturday morning, in the car again, this time to drive to Palm Springs. I rested Saturday. I started feeling decent on Sunday. I did simple body weight training, felt good. Same thing Monday morning. Had to get back on the plane again to get back to Seattle, it sucked, but not as bad as the first flight or all of the driving. Didn't log this but yesterday I superset 3 sets of 24kg TGUs 1/1 with 48kg DLs x 5. Simple, not much. It felt good. Get-ups and deadlifts seem to work for me these days. Did a yoga class Tuesday night, that was a positive, mostly meditative stuff. Felt good today to train and consistently what seems to be working for me lately is Snatching. Thank god I have something I enjoy doing, can at least appreciate being able to do something even if it is not heavy stuff that I really love. Felt decent all day. Hoping this continues and recovery goes well and I can do light one-arm swings Friday. Getting the swing back in order, snatches, really just focusing on my Hip Hinge and getting my pelvis and lower back right again needs to be the only thing I do. I think this is really about getting the pelvis and hips figured out. I realized with the carries that moving around right now, as you do with carries, is probably not the right thing if I am having issues with the hips and pelvis. Putting that under load and moving it is not a great idea. I need to get a great hip hinge back. I don't have it right now as I could tell from a video I sent to Kevin. I need to get deeper. I think it will go a long way to opening my hip flexors back up, adductors, etc.
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 6x:
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 - Ok, finally logging the last week of training now on Wed night the 21st. In summary, a week ago on Wed the 14th I had felt good for 3 or 4 days in a row, which was great. Thursday morning the 15th I thought I would be fine to do some Carries. That is training two days in a row, something I do occasionally (Friday/Saturdays), so thought it would be fine. For whatever reason I started feeling shitty relatively soon thereafter training. Hip flexors just seemed to tighten up. Man, I am telling you, my body is not appreciating grinds these days at all. I would not consider carries necessarily a "grind" but they are much closer to that than a ballastic obviously. I got on an airplane that night to LA, it sucked really bad, and then got up Friday morning to take the kids to Disneyland. It sucked body-wise but I put that aside and just tried really hard to enjoy the day. Saturday morning, in the car again, this time to drive to Palm Springs. I rested Saturday. I started feeling decent on Sunday. I did simple body weight training, felt good. Same thing Monday morning. Had to get back on the plane again to get back to Seattle, it sucked, but not as bad as the first flight or all of the driving. Didn't log this but yesterday I superset 3 sets of 24kg TGUs 1/1 with 48kg DLs x 5. Simple, not much. It felt good. Get-ups and deadlifts seem to work for me these days. Did a yoga class Tuesday night, that was a positive, mostly meditative stuff. Felt good today to train and consistently what seems to be working for me lately is Snatching. Thank god I have something I enjoy doing, can at least appreciate being able to do something even if it is not heavy stuff that I really love. Felt decent all day. Hoping this continues and recovery goes well and I can do light one-arm swings Friday. Getting the swing back in order, snatches, really just focusing on my Hip Hinge and getting my pelvis and lower back right again needs to be the only thing I do. I think this is really about getting the pelvis and hips figured out. I realized with the carries that moving around right now, as you do with carries, is probably not the right thing if I am having issues with the hips and pelvis. Putting that under load and moving it is not a great idea. I need to get a great hip hinge back. I don't have it right now as I could tell from a video I sent to Kevin. I need to get deeper. I think it will go a long way to opening my hip flexors back up, adductors, etc.
2/19/18 Monday February 19, 2018 (bodyweight)
Training from Palm Springs
Did my usual mobility warm up, and then did about 5 sets of the following
Bear-crawls
Lateral side walks
Scales
Push-ups x 5
Step-back lunges x 5/5
Did my usual mobility warm up, and then did about 5 sets of the following
Bear-crawls
Lateral side walks
Scales
Push-ups x 5
Step-back lunges x 5/5
2/18/18 Sunday February 18, 2018 (bodyweight)
Training from Palm Springs
Did my usual mobility warm up, and then did about 5 sets of the following
Bear-crawls
Lateral side walks
Scales
Push-ups x 5
Step-back lunges x 5/5
Did my usual mobility warm up, and then did about 5 sets of the following
Bear-crawls
Lateral side walks
Scales
Push-ups x 5
Step-back lunges x 5/5
2/15/18 Thursday February 15, 2018 (DB 24kg and 32kg carries)
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.
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 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.
Subscribe to:
Posts (Atom)