6:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:50am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:05am- Training session - 20/24kg single bell complex
2x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 2
20kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
4x:
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
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
7:45am - Complete
Notes - Tough but good training session. One set with the 20, then the last 4 sets with the 24. Next week all sets with the 24. Left shoulder significantly better than last week.
Monday, June 18, 2018
Sunday, June 17, 2018
6/16/18 Saturday June 16, 2018 (24kg, bodyweight)
7:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:00am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
8:15am- Training session - 24kg, body weight
2x:
24kg TGU + OH backward lunge + FSQ + PR x 1/1
scales x 1/1
pull-up x 1, x2 (+1 each set)
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
8:45am - Complete
Notes - Writing this on Sunday night. I had an absolutely wonderful Father's Day today. I have the best two kids in the world, I really do. Am feeling very strong and healthy, very grateful for all of the blessings I have received in life.
8:00am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
8:15am- Training session - 24kg, body weight
2x:
24kg TGU + OH backward lunge + FSQ + PR x 1/1
scales x 1/1
pull-up x 1, x2 (+1 each set)
push-up 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
8:45am - Complete
Notes - Writing this on Sunday night. I had an absolutely wonderful Father's Day today. I have the best two kids in the world, I really do. Am feeling very strong and healthy, very grateful for all of the blessings I have received in life.
Friday, June 15, 2018
6/15/18 Friday June 15, 2018 (TGU + 1H SW ladder, DB 24kgs CL / SS PR mini complex)
6:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:50am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:05am- Training session - TGU + 1H SW ladder, DB 24kgs CL / SS PR mini complex
20kg TGU x 1/1
20kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
28kg TGU x 1/1
28kg 1H SW x 5/5
32kg TGU x 1/1
32kg 1H SW x 5/5
5x:
DB 24kgs CL x 5 SS PR 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
7:45am - Complete
Notes - Outstanding training session. Feeling very strong these days. Chiro visit yesterday did wonders for the left shoulder, arm etc. very happy with that. Noticeable improvement today. Left low back and hip tight but will work on some mobility this weekend.
6:50am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:05am- Training session - TGU + 1H SW ladder, DB 24kgs CL / SS PR mini complex
20kg TGU x 1/1
20kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
28kg TGU x 1/1
28kg 1H SW x 5/5
32kg TGU x 1/1
32kg 1H SW x 5/5
5x:
DB 24kgs CL x 5 SS PR 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
7:45am - Complete
Notes - Outstanding training session. Feeling very strong these days. Chiro visit yesterday did wonders for the left shoulder, arm etc. very happy with that. Noticeable improvement today. Left low back and hip tight but will work on some mobility this weekend.
Wednesday, June 13, 2018
6/13/18 Wednesday June 13, 2018 (32kg 2H SW / 24kg SN)
6:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:50am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:05am- Training session - 32kg 2H SW / 24kg SN
3x:
24kg TGU x 1/1
DB 16kgs BU FSQ x 3
Pull-up x 1, 2, 3 (+1 each set)
10x:
32kg 2H SW x 5
24kg SN x 5/5
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
7:45am - Complete
Notes - Really good training session today. Strong work. Left shoulder just still a little bit off, feel it just a little bit in bicep, forearm, wrist. Going to get adjustments from the chiro ideally tomorrow, confident that will help. The massage a week and a half ago helped a lot, just slightly off. It's something that has to be managed, as this comes up from time to time.
6:50am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:05am- Training session - 32kg 2H SW / 24kg SN
3x:
24kg TGU x 1/1
DB 16kgs BU FSQ x 3
Pull-up x 1, 2, 3 (+1 each set)
10x:
32kg 2H SW x 5
24kg SN x 5/5
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
7:45am - Complete
Notes - Really good training session today. Strong work. Left shoulder just still a little bit off, feel it just a little bit in bicep, forearm, wrist. Going to get adjustments from the chiro ideally tomorrow, confident that will help. The massage a week and a half ago helped a lot, just slightly off. It's something that has to be managed, as this comes up from time to time.
Monday, June 11, 2018
6/11/18 Monday June 11, 2018 (20/24kg single bell complex)
6:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:50am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:05am- Training session - 20/24kg single bell complex
3x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 2
20kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
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
7:45am - Complete
Notes - A challenging but very good training session today. Felt strong, good start. Really worked up a sweat. This one is a tough one.
6:50am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:05am- Training session - 20/24kg single bell complex
3x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 2
20kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
20kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
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
7:45am - Complete
Notes - A challenging but very good training session today. Felt strong, good start. Really worked up a sweat. This one is a tough one.
6/9/18 Saturday June 9, 2018 (24kg, bodyweight)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:00am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:15am- Training session - 24kg, body weight
3x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
bird-dogs x 5/5
scales x 1/1
pull-up x 1, x2, x 3 (+1 each set)
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
7:45am - Complete
Notes - Writing this on Monday night. Good session. Easy, felt good. Recovering ok from Friday's training with Kevin.
7:00am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:15am- Training session - 24kg, body weight
3x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
bird-dogs x 5/5
scales x 1/1
pull-up x 1, x2, x 3 (+1 each set)
push-up 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
7:45am - Complete
Notes - Writing this on Monday night. Good session. Easy, felt good. Recovering ok from Friday's training with Kevin.
Friday, June 8, 2018
6/8/18 Friday June 8, 2018 (training with Kevin)
6:10am - Training with Kevin
Good session with Kevin. Got warmed up with bodyweight. Did some 20kg arm bars, into crooked arm bars, into get-ups, into presses. Did some 24kg swings. Cleaned and pressed the 24kg a few times. Then practiced tall kneeling bent presses with a 20kg, a new movement, those were good. Intended to work the shoulders. Went back to test the clean and press with the 24kg, noticed more overhead movement. I think these bent presses will be a good addition. Did a few snatches with the 24kg. BU FSQs with double 16s. Then did a complex with the 20kg, 5 1H swings, 5 cleans, 5 step-back lunges, then tall kneeling presses x 5. Switched hands. Then tried it with the 24kg. Tough, but enjoyed it. Going to be doing some of that this cycle, should be a fun one.
7:30am - End
Good session with Kevin. Got warmed up with bodyweight. Did some 20kg arm bars, into crooked arm bars, into get-ups, into presses. Did some 24kg swings. Cleaned and pressed the 24kg a few times. Then practiced tall kneeling bent presses with a 20kg, a new movement, those were good. Intended to work the shoulders. Went back to test the clean and press with the 24kg, noticed more overhead movement. I think these bent presses will be a good addition. Did a few snatches with the 24kg. BU FSQs with double 16s. Then did a complex with the 20kg, 5 1H swings, 5 cleans, 5 step-back lunges, then tall kneeling presses x 5. Switched hands. Then tried it with the 24kg. Tough, but enjoyed it. Going to be doing some of that this cycle, should be a fun one.
7:30am - End
Subscribe to:
Comments (Atom)