6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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
6:50am- Training session - TGU ladder, 32kg C&P, 24kg H2H SW
24kg TGU x 1/1
28kg TGU x 1/1
32kg TGU x 1/1
36kg TGU x 1/1
3x:
32kg C&P x 1/1, x 2/2
24kg H2H SW
5 sets go until bell slows down.
Was about 15 reps per 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
7:40am - Complete
Notes - Real solid training session. Getting back into pressing. Still feel like I should be able to access glutes more than I am, but this was very easy, not hard at all. Adjusting foot stance to slightly externally rotate toes I think has been positive. Get-up with a 36kg today was fun. Haven't done that in some time.
Friday, July 20, 2018
Wednesday, July 18, 2018
7/18/18 Wednesday July 18, 2018 (24/28/32kg SN ladders)
6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - 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
7:20am- Training session - 24/28/32kg SN ladders
3x:
24kg TGU + PR at top x 1/1
24kg BU FSQ x 1/1
3x:
24kg SN x 8/8
28kg SN x 5/5
32kg SN x 2/2
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 - Very solid training session, this felt great. Snatching is really great for my hips and low back. I think the extension just really does wonders. Really pleased with how this went. Quick, 90 snatches in a very short amount of time.
7:05am - 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
7:20am- Training session - 24/28/32kg SN ladders
3x:
24kg TGU + PR at top x 1/1
24kg BU FSQ x 1/1
3x:
24kg SN x 8/8
28kg SN x 5/5
32kg SN x 2/2
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 - Very solid training session, this felt great. Snatching is really great for my hips and low back. I think the extension just really does wonders. Really pleased with how this went. Quick, 90 snatches in a very short amount of time.
Monday, July 16, 2018
7/16/18 Monday July 16, 2018 (20kg TK PR, 32kg 2H SW)
6:50am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:20am - 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
7:35am- Training session - 20kg TK PR, 32kg 2H SW
2x:
20kg TGU w/ 5 lunges x 1/1
48kg DL x 5
5x:
20kg TK PR x 5/5
32kg 2H SW x 15
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
8:15am - Complete
Notes - A new cycle and a good start to the cycle. Noticed in the video, shot straight ahead, that my left shoulder was high on the tall kneeling presses. That was illuminating and something I need to consciously fix. This is the result of falls years ago. There is compensation going on and I think this is why my left hip and adductor / low back act up from time to time. I need to get that shoulder to drop and fire my left lat and glute and get them to do the work. Since I started shooting video months ago, that has been a huge help to try and highlight things like this. Very big help.
7:20am - 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
7:35am- Training session - 20kg TK PR, 32kg 2H SW
2x:
20kg TGU w/ 5 lunges x 1/1
48kg DL x 5
5x:
20kg TK PR x 5/5
32kg 2H SW x 15
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
8:15am - Complete
Notes - A new cycle and a good start to the cycle. Noticed in the video, shot straight ahead, that my left shoulder was high on the tall kneeling presses. That was illuminating and something I need to consciously fix. This is the result of falls years ago. There is compensation going on and I think this is why my left hip and adductor / low back act up from time to time. I need to get that shoulder to drop and fire my left lat and glute and get them to do the work. Since I started shooting video months ago, that has been a huge help to try and highlight things like this. Very big help.
Sunday, July 15, 2018
7/14/18 Saturday July 14, 2018 (24kg H2H SW, push-ups)
4:30pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
5:00pm - 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
5:15pm- Training session - 24kg H2H SW, push-ups
5x:
24kg TGU x 1/1
20kg BU FSQ x 1/1
pull-up x hang 1 min, hang 2 min, 1, 2, 3 (add each successive set)
5x:
24kg H2H SW 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
8:45am - Complete
Notes - Writing this on Sunday night. Had a very enjoyable weekend. Did paddle boarding on Greenlake with the kids on Saturday morning, did this training Saturday late afternoon, had a nice dinner and camp fire outside at the house in our fire pit, and then on Sunday did some bike riding and a long barefoot walk at Greenlake. Feeling excellent and excited for the next cycle.
5:00pm - 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
5:15pm- Training session - 24kg H2H SW, push-ups
5x:
24kg TGU x 1/1
20kg BU FSQ x 1/1
pull-up x hang 1 min, hang 2 min, 1, 2, 3 (add each successive set)
5x:
24kg H2H SW x 5/5
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. Had a very enjoyable weekend. Did paddle boarding on Greenlake with the kids on Saturday morning, did this training Saturday late afternoon, had a nice dinner and camp fire outside at the house in our fire pit, and then on Sunday did some bike riding and a long barefoot walk at Greenlake. Feeling excellent and excited for the next cycle.
Friday, July 13, 2018
7/13/18 Friday July 13, 2018 (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 - 24kg single bell complex
2x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 2
5x:
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 - This was a really good training session, enjoyed it. Very strong.
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 - 24kg single bell complex
2x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 2
5x:
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 - This was a really good training session, enjoyed it. Very strong.
Wednesday, July 11, 2018
711/18 Wednesday July 11, 2018 (training with Kevin)
6:10am - Training with Kevin
Good session. Started with some rolling, went into 20kg TGUs with a press at the top. Did some TGUs with step-back lunges with the 20kg. Did some 48kg DLs. Then 1H SW with the 24kg, then H2H SW with the 24kg. Practiced some tall kneeling presses with the 20kg to groove the movement. Pressed the 24kg, 28kg, 32kg and practiced adjustments in feet placement, which were very helpful. Externally rotated the feet slightly instead of straight forward, to be able to get better access to the glutes. Threw in sets of 1H SW and H2H SW with the 24kg between the pressing. Snatched the 28kg for 5/5. Finished by practicing 28kg BU FSQs. Had never done those with that weight, so that was a PR which was cool.
Next cycle likely a lot of the same, snatching, some complexes, likely some single presses with the 32kg to continue to re-groove that movement.
7:20am - Finish
Good session. Started with some rolling, went into 20kg TGUs with a press at the top. Did some TGUs with step-back lunges with the 20kg. Did some 48kg DLs. Then 1H SW with the 24kg, then H2H SW with the 24kg. Practiced some tall kneeling presses with the 20kg to groove the movement. Pressed the 24kg, 28kg, 32kg and practiced adjustments in feet placement, which were very helpful. Externally rotated the feet slightly instead of straight forward, to be able to get better access to the glutes. Threw in sets of 1H SW and H2H SW with the 24kg between the pressing. Snatched the 28kg for 5/5. Finished by practicing 28kg BU FSQs. Had never done those with that weight, so that was a PR which was cool.
Next cycle likely a lot of the same, snatching, some complexes, likely some single presses with the 32kg to continue to re-groove that movement.
7:20am - Finish
Tuesday, July 10, 2018
7/9/18 Monday July 9, 2018 (32kg PR, 32kg 2H SW)
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 PR, 32kg 2H SW
2x:
20kg TGU + press at lunge x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg PR x 3/3
28kg PR x 2/2
5x:
32kg PR x 1/1
7x:
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
7:45am - Complete
Notes - Solid training session. Took some video of the 32kg presses, I think I can make some technique improvements to make these even better. Left hand could provide some tension when pressing with the right hand. Need a cleaner rack, less movement, no wasted movement. With that said the bell was moving very fast from the rack to lockout, which is good. Haven't pressed 1 arm in a long time so a fine start.
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 PR, 32kg 2H SW
2x:
20kg TGU + press at lunge x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg PR x 3/3
28kg PR x 2/2
5x:
32kg PR x 1/1
7x:
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
7:45am - Complete
Notes - Solid training session. Took some video of the 32kg presses, I think I can make some technique improvements to make these even better. Left hand could provide some tension when pressing with the right hand. Need a cleaner rack, less movement, no wasted movement. With that said the bell was moving very fast from the rack to lockout, which is good. Haven't pressed 1 arm in a long time so a fine start.
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