9:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
10:05am - 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
10:20am- Training session - SN ladders 20/24/28kg
2x:
Scales 1R, 2L
4sit
20kg TGU x 1/1
3x:
DB 16kgs BU FSQ x 3
3x:
20kg SN x 5/5
24kg SN x 5/5
28kg SN x 3/3
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
10:45am - Complete
Notes - Writing this on Sunday night. Great training session. Really enjoyed the BU FSQ and snatching the 28kg. Ready to start this new cycle.
Sunday, April 8, 2018
4/6/18 Friday April 6, 2018 (training with Kevin)
6:10am - Training with Kevin
Great day of training with Kevin. Warmed up with some foam roll, practiced some 4 sits (adductor stretch), and cossack stretches. Opened up my hip flexors and adductors well. Did some get-ups. We then worked on some double bottoms up cleans to front squats with 16s, which is a movement I have done before but it's been some time. It keeps the squat pattern for the body but forces you to use really good form. I like it, and we'll be incorporating this. We did some bottoms up pressing as well with the 20kg, with the same idea, keep the pressing pattern while not focusing on pressing. We then did some 2H SW with the 24kg, then 1H SW with the 24kg, things felt really good. Practiced some snatching with the 20kg, then 24kg, then 28kg, which I have not snatched in a while. All felt really good and we are going to move up to use the 28kg in this training block, which will be good. Ended with some double push presses with the 24s, which felt and looked good. Going to continue training in this block using largely the same movements, 1H SW, snatching, push presses. Moving up to larger KBs.
7:30am - Done
Great day of training with Kevin. Warmed up with some foam roll, practiced some 4 sits (adductor stretch), and cossack stretches. Opened up my hip flexors and adductors well. Did some get-ups. We then worked on some double bottoms up cleans to front squats with 16s, which is a movement I have done before but it's been some time. It keeps the squat pattern for the body but forces you to use really good form. I like it, and we'll be incorporating this. We did some bottoms up pressing as well with the 20kg, with the same idea, keep the pressing pattern while not focusing on pressing. We then did some 2H SW with the 24kg, then 1H SW with the 24kg, things felt really good. Practiced some snatching with the 20kg, then 24kg, then 28kg, which I have not snatched in a while. All felt really good and we are going to move up to use the 28kg in this training block, which will be good. Ended with some double push presses with the 24s, which felt and looked good. Going to continue training in this block using largely the same movements, 1H SW, snatching, push presses. Moving up to larger KBs.
7:30am - Done
Wednesday, April 4, 2018
4/4/18 Wednesday April 4, 2018 (DB 24kgs complex)
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 - DB 24kgs complex
3x:
24kg TGU x 1/1
24kg renegade row x 3/3
wall sit x 1 minute
Complex 5x:
DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3
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
8:00am - Complete
Notes - Good training session, felt powerful today, movements were strong. Left hip and low left back have been acting up a little bit since Monday's training. Not terrible but a little off. Need to double up on R hip flexor release and standing on left leg. I think the R hip flexor is tight - could tell from the video today of step-back lunges. Need to get it opened up as I think it puts pressure on my L side if it is closed off.
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 - DB 24kgs complex
3x:
24kg TGU x 1/1
24kg renegade row x 3/3
wall sit x 1 minute
Complex 5x:
DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3
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
8:00am - Complete
Notes - Good training session, felt powerful today, movements were strong. Left hip and low left back have been acting up a little bit since Monday's training. Not terrible but a little off. Need to double up on R hip flexor release and standing on left leg. I think the R hip flexor is tight - could tell from the video today of step-back lunges. Need to get it opened up as I think it puts pressure on my L side if it is closed off.
4/2/18 Monday April 2, 2018 (28kg 1H SW / push-ups)
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 - 28kg 1H SW / push-ups
3x:
20kg TGU + high bridge x 1/1
Pull-up x 3
48kg wall DL x 5
24kg 2H SW x 10
8x superset:
28kg 1H SW x 5/5
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
8:00am - Complete
Notes - Solid training day, things feeling good. Swings way more powerful and technique is so much improved over the last several weeks. Feels really good to 1H SW again, I didn't do this for a very long time, it's great to be back with the movement feeling good.
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 - 28kg 1H SW / push-ups
3x:
20kg TGU + high bridge x 1/1
Pull-up x 3
48kg wall DL x 5
24kg 2H SW x 10
8x superset:
28kg 1H SW x 5/5
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
8:00am - Complete
Notes - Solid training day, things feeling good. Swings way more powerful and technique is so much improved over the last several weeks. Feels really good to 1H SW again, I didn't do this for a very long time, it's great to be back with the movement feeling good.
3/31/18 Saturday March 31, 2018 (24kg TGU / pull-ups / push-ups)
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 - 24kg TGU / pull-ups / push-ups
3x:
24kg TGU x 1/1
pull-ups x 3
push-ups x 5
rolling
hanging from the bar
cossack stretches
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:10am - Complete
Notes - Simple body work day, with some get-ups. Felt good.
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 - 24kg TGU / pull-ups / push-ups
3x:
24kg TGU x 1/1
pull-ups x 3
push-ups x 5
rolling
hanging from the bar
cossack stretches
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:10am - Complete
Notes - Simple body work day, with some get-ups. Felt good.
Friday, March 30, 2018
3/30/18 Friday March 30, 2018 (20kg SN breath ladders)
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 - 20kg SN breathing ladder
3x:
20kg TGU x 1/1
20kg GSq x 5
20kg hike snatch park x 3/3
20kg SN breathing ladder
SN 1/1 1 breath
SN 2/2 2 breaths
rolling
hanging from the bar
cossack stretches
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 today, nice and easy. Feeling better after being sore after skiing on Tuesday.
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 - 20kg SN breathing ladder
3x:
20kg TGU x 1/1
20kg GSq x 5
20kg hike snatch park x 3/3
20kg SN breathing ladder
SN 1/1 1 breath
SN 2/2 2 breaths
SN 3/3 3 breaths
SN 4/4 4 breaths
SN 5/5 5 breaths
SN 6/6 6 breaths
SN 7/7 7 breaths
SN 8/8 8 breaths
SN 9/9 9 breaths
SN 10/10 10 breaths
rolling
hanging from the bar
cossack stretches
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 today, nice and easy. Feeling better after being sore after skiing on Tuesday.
Wednesday, March 28, 2018
3/28/18 Wednesday March 28, 2018 (DB 28kgs CL, DB 28kgs PPR)
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 28kgs CL, DB 28kgs PPR
3x:
24kg TGU + PR x 1/1
standing cross crawls x 5/5
24kg GSq x 5
DB 24kgs hike clean park x 3
DB 24kgs CL x 5
DB 24kgs Push PR x 5
3x:
DB 28kgs CL x 5
DB 28kgs Push PR x 5
3 supersets in total
rolling
hanging from the bar
cossack stretches
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 Wed evening. Yesterday Leah and I went skiing at Stevens Pass, something I never do. It was a ton of fun. I felt fine, didn't fall, didn't hurt anything. I figured I might be a little sore the next day. Didn't notice anything this morning per se, though this training session, which was scaled back anyway for a back-off week, was hard. Skiing is the opposite of KB training in that you need to be leaning forward into your boots. I had a lot going on in terms of calves sore, feet sore, quads etc. and I think things were just a bit off with training this morning as a result. Left hip and low left back are sore now, adductors tight. Doing a lot of mobility work now and tomorrow to work on this.
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 28kgs CL, DB 28kgs PPR
3x:
24kg TGU + PR x 1/1
standing cross crawls x 5/5
24kg GSq x 5
DB 24kgs hike clean park x 3
DB 24kgs CL x 5
DB 24kgs Push PR x 5
3x:
DB 28kgs CL x 5
DB 28kgs Push PR x 5
3 supersets in total
rolling
hanging from the bar
cossack stretches
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 Wed evening. Yesterday Leah and I went skiing at Stevens Pass, something I never do. It was a ton of fun. I felt fine, didn't fall, didn't hurt anything. I figured I might be a little sore the next day. Didn't notice anything this morning per se, though this training session, which was scaled back anyway for a back-off week, was hard. Skiing is the opposite of KB training in that you need to be leaning forward into your boots. I had a lot going on in terms of calves sore, feet sore, quads etc. and I think things were just a bit off with training this morning as a result. Left hip and low left back are sore now, adductors tight. Doing a lot of mobility work now and tomorrow to work on this.
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