In Spokane for work - different training day as a result (inside a gym).
9:00am - Joint mobility drills - 30 minutes
9:30am - Kettlebell warm up ("Standard")
1/2K halos - 20 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg
1/2K halos - 30 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg
Roll to press (TGU start) with 40 lbs - shoulder cam shafts, each arm
TGU with 40 lbs, 2X L/R
Overhead walking holds with the 40 lbs, about 100 ft of walking
9:45am - Focus on combining CL, then into PPR with Pull-Ups (P/U) since I don't have access to a P/U bar at home outside.
Warm-up:
DL with 135 lbs, 3X (5) (light, just a warm-up, switching double overhand grip to one hand overhand, and used a narrow stance with hands outside legs - actually felt really good)
The following combo was done for 2X:
CL, 40 lbs 8X L/R
PPR - 40 lbs, 8X L/R
P/U (reverse grip) - 6 (3 L, 3 R)
Some guys then took over the squat rack, which has the P/U bar - so no more P/U were possible. I finished then with 4X of the following:
CL, 40 lbs 8X L/R
PPR - 40 lbs, 8X L/R
(add 2 reps on the last set to get 50 total reps for CL, and for PPR)
Finisher:
Push-ups (P-U) - standard P-U on the ground, really driving with the lats. Just did a very slow set of 10 reps.
10:15am - Complete
Notes -
I worked extremely fast and efficiently due to time crunch. Everything felt really good today, noticeably better than the last several weeks. The difference? I believe it was sleep. I got 7 hours of sleep. I have been getting 5 which is just not enough.
Wednesday, March 20, 2013
3/19/2013 Tuesday March 19, 2013 (TGUs)
5:45am - Joint mobility drills - 30 minutes
6:15am - Kettlebell warm up ("Standard")
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm
Roll to press (TGU start) - shoulder cam shafts, each arm
6:30am - Training session - Focus on TGUs, but warm up with Windmills to get feel
Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 16 kg , 5 L/R, 20 kg, 5 L/R - significant emphasis on firing lats and slow negatives
Windmills with 20 kg, 2X L/R
TGUs (all done with each arm back to back with no rest between arms):
16 kg, 2 L/R
20 kg, 1 L/R
24 kg, 1 L/R
28 kg, 1 L/R
32 kg, 1 L/R
7:00am - Complete
Notes - Great to work the TGUs. Good session, a great exercise for me. Didn't even necessarily need to go this heavy and I may just back that off and work in the 24 kg range for multiple reps.
Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 16 kg , 5 L/R, 20 kg, 5 L/R - significant emphasis on firing lats and slow negatives
Windmills with 20 kg, 2X L/R
TGUs (all done with each arm back to back with no rest between arms):
16 kg, 2 L/R
20 kg, 1 L/R
24 kg, 1 L/R
28 kg, 1 L/R
32 kg, 1 L/R
7:00am - Complete
Notes - Great to work the TGUs. Good session, a great exercise for me. Didn't even necessarily need to go this heavy and I may just back that off and work in the 24 kg range for multiple reps.
3/18/2013 Monday March 18, 2013 (CL, DB SS PR)
5:15am - Joint mobility drills - 30 minutes
5:45am - Kettlebell warm up ("Standard")
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm
Roll to press (TGU start) - shoulder cam shafts, each arm
6:00am - Training session - Focus on DB SS PR, getting 50 reps by going 5 L/R 20 kgs, 5 L/R 24 kgs, for 5 sets each. Doing 5 CLs before each set.
Warm up -
GSq, 24kg , 5 (2X)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
5X in sequence:
DB CL 20kg, 5
DB SS PR 20kg, 5 L/R
DB CL 24 kg, 5
DB SS PR 24 kg, 5 L/R
Between each DB CL / SS PR set I did some SL DLs without weights, and a few BU PRs with the 20s.
Finisher -
DB SN 16s, 5 (2X)
SN 16, 5 L/R
2H SW with 32 kg, 10 x 1 set
7:00am - Complete
Notes -
Another good session with the DB SS PR and this was "easier" than a week ago, lots of very good reps. I should be able to increase sets/reps in a week, keep working toward probably 75 reps total and then move up a bell.
Warm up -
GSq, 24kg , 5 (2X)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
5X in sequence:
DB CL 20kg, 5
DB SS PR 20kg, 5 L/R
DB CL 24 kg, 5
DB SS PR 24 kg, 5 L/R
Between each DB CL / SS PR set I did some SL DLs without weights, and a few BU PRs with the 20s.
Finisher -
DB SN 16s, 5 (2X)
SN 16, 5 L/R
2H SW with 32 kg, 10 x 1 set
7:00am - Complete
Notes -
Another good session with the DB SS PR and this was "easier" than a week ago, lots of very good reps. I should be able to increase sets/reps in a week, keep working toward probably 75 reps total and then move up a bell.
3/15/2013 Friday March 15, 2013 (DB CL, DB SQ, DB SW)
6:00am - Joint mobility drills - 30 minutes
6:30am - Kettlebell warm up ("Standard")
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm
Roll to press (TGU start) - shoulder cam shafts, each arm
6:45am - Training session - Doing a complex, DB CL, DB SQ, DB SW using 16s, 20s, 24s
Warm up -
GSq, 24kg , 5 (2X)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
2X in sequence, 90 total reps, 30 of each movement:
DB CL, 16s, 5
DB SQ, 16s, 5
DB SW, 16s, 5
DB CL, 20s, 5
DB SQ, 20s, 5
DB SW, 20s, 5
DB CL, 24s, 5
DB SQ, 24s, 5
DB SW, 24s, 5
Finisher -
2H SW with 32 kg, 10 x 1 set
7:15am - Complete
Notes -
Pretty pressed for time but this worked out well. A very quick session and the movements and weights felt good.
Warm up -
GSq, 24kg , 5 (2X)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
2X in sequence, 90 total reps, 30 of each movement:
DB CL, 16s, 5
DB SQ, 16s, 5
DB SW, 16s, 5
DB CL, 20s, 5
DB SQ, 20s, 5
DB SW, 20s, 5
DB CL, 24s, 5
DB SQ, 24s, 5
DB SW, 24s, 5
Finisher -
2H SW with 32 kg, 10 x 1 set
7:15am - Complete
Notes -
Pretty pressed for time but this worked out well. A very quick session and the movements and weights felt good.
Thursday, March 14, 2013
3/14/13 Thursday March 14, 2013 (CL, PPR)
5:30am - Joint mobility drills - 30 minutes
6:00 - Kettlebell warm up ("Standard")
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm
6:15am - Training session - Focus on CL, then PPR, variety of weights (16, 20, 24) using 10 rounds of 5 reps, MP style (not cleaning the bell between reps). Needed to dial down weights from the DBs from last week in a major way as I work through some tweaks in the left elbow/forearm/wrist. Using the lighted weights and one bell will help me really focus on technique.
Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 L/R
3X:
CL - 16, 5 L/R
PPR - 16, 5 L/R
CL - 20, 5 L/R
PPR - 20, 5 L/R
CL - 24, 5 L/R
PPR - 24, 5 L/R
Then for a total of 10 sets to get to 50 reps each L/R:
CL - 20, 5 L/R
PPR - 20, 5 L/R
Didn't do much between sets - just a little bit of loosing limbs. Both my kids woke up and I was in and out of the house with them, which basically was my rest between sets.
Finisher -
2H SW with 32 kg, 10
7:15am - Complete
Notes - A great session, technique felt extremely good at all of these weights, but particularly with the 20s. Hopefully I can get it to the point where the 24s feel exactly like the 20s do now. Crisp on cleans, every time, and crisp on the push press, every time. The 24s were definitely not bad but not quite as crisp. The 16s I really had to work to "control" the clean due to how light it was. That was cool as I have not cleaned with 16s in forever. The bell felt so light cleaning and push pressing.
Roll to press (TGU start) - shoulder cam shafts, each arm
6:15am - Training session - Focus on CL, then PPR, variety of weights (16, 20, 24) using 10 rounds of 5 reps, MP style (not cleaning the bell between reps). Needed to dial down weights from the DBs from last week in a major way as I work through some tweaks in the left elbow/forearm/wrist. Using the lighted weights and one bell will help me really focus on technique.
Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 L/R
3X:
CL - 16, 5 L/R
PPR - 16, 5 L/R
CL - 20, 5 L/R
PPR - 20, 5 L/R
CL - 24, 5 L/R
PPR - 24, 5 L/R
Then for a total of 10 sets to get to 50 reps each L/R:
CL - 20, 5 L/R
PPR - 20, 5 L/R
Didn't do much between sets - just a little bit of loosing limbs. Both my kids woke up and I was in and out of the house with them, which basically was my rest between sets.
Finisher -
2H SW with 32 kg, 10
7:15am - Complete
Notes - A great session, technique felt extremely good at all of these weights, but particularly with the 20s. Hopefully I can get it to the point where the 24s feel exactly like the 20s do now. Crisp on cleans, every time, and crisp on the push press, every time. The 24s were definitely not bad but not quite as crisp. The 16s I really had to work to "control" the clean due to how light it was. That was cool as I have not cleaned with 16s in forever. The bell felt so light cleaning and push pressing.
Wednesday, March 13, 2013
3/13/13 Wednesday March 13, 2013 (correctives, Indian Clubs)
7:00am - Joint mobility drills - 30 minutes
7:30am - Training session with Ross - warmed up and basically just worked on some corrections with rolling, dead bug breathing, windshield wipers, and then also worked Indian Clubs for the first time.
Warm up -
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Did the correctives, and then Ross taught me a few Indian Club moves. The IC was very good - I am going to look into purchasing some from DD. Ross recommended getting the DVD and working basic moves.
Finished the session with Ross and felt like doing some TGUs and a few other things.
TGU - 20 kl, L/R 2X
24 kl, L/R 2X
CL - 5 L/R
TK PR - 20 kl, 5 L/R
Walking OH with 20 kl, L/R, a few hundred feet
9:00am - Complete
Notes - Since I have gone backward from a week ago with the left elbow/ forearm and wrist (stupidly that is probably the result of DB PPR, DB SS PR, and DB C&P on Th / Fri / Mon - obviously I got crazy here with programming, dumb, dumb, dumb - too excited to keep making gains), this was a good session. Everything I did including the KB work at the end felt fine with the left side. Again, this was instructive, going to drop the weight quite a bit for some time and going from DBs to 1 bell, just practicing, working form and technique, while I pump this stuff on the left side through my system.
Warm up -
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - 16 kg shoulder cam shafts, each arm
Roll to press (TGU start) - 16 kg shoulder cam shafts, each arm
Did the correctives, and then Ross taught me a few Indian Club moves. The IC was very good - I am going to look into purchasing some from DD. Ross recommended getting the DVD and working basic moves.
Finished the session with Ross and felt like doing some TGUs and a few other things.
TGU - 20 kl, L/R 2X
24 kl, L/R 2X
CL - 5 L/R
TK PR - 20 kl, 5 L/R
Walking OH with 20 kl, L/R, a few hundred feet
9:00am - Complete
Notes - Since I have gone backward from a week ago with the left elbow/ forearm and wrist (stupidly that is probably the result of DB PPR, DB SS PR, and DB C&P on Th / Fri / Mon - obviously I got crazy here with programming, dumb, dumb, dumb - too excited to keep making gains), this was a good session. Everything I did including the KB work at the end felt fine with the left side. Again, this was instructive, going to drop the weight quite a bit for some time and going from DBs to 1 bell, just practicing, working form and technique, while I pump this stuff on the left side through my system.
3/12/13 Tuesday March 12, 2013 (TGUs)
5:30am - Joint mobility drills - 30 minutes
6:00am - Kettlebell warm up ("Standard")
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm
Roll to press (TGU start) - shoulder cam shafts, each arm
6:15am - Training session - Focus on TGUs, but warm up with Windmills to get feel
Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 20 kg, 5 each arm - significant emphasis on firing lats and slow negatives
Windmills with 20 kg, 2X L/R
TGUs (all done with each arm back to back with no rest between arms):
16 kg, 2 L/R
20 kg, 2 L/R
24 kg, 2 L/R
7:00am - Complete
Notes - Really frustrated dealing with left elbow/forearm/wrist issue - old issue rearing up again with the left shoulder that ends up getting into that elbow and forearm. I am going to continue to focus on corrective work including body work and acupuncture to grind through this. Going to back off of heavy weights as well for awhile, and do some days with just TGUs or a focus on SL DLs with light weights.
After doing these TGUs it was clear to me that my body wants more of them. I got into a pattern the last two months or so of pretty heavy KB work every day of the week once I started seeing Ross on Wednesdays. Historically I was using Weds to work TGUs only (very light variety day). The results of this practice session (shoulders feeling extremely good basically) was instructive that I need to back off to move ahead.
Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 20 kg, 5 each arm - significant emphasis on firing lats and slow negatives
Windmills with 20 kg, 2X L/R
TGUs (all done with each arm back to back with no rest between arms):
16 kg, 2 L/R
20 kg, 2 L/R
24 kg, 2 L/R
7:00am - Complete
Notes - Really frustrated dealing with left elbow/forearm/wrist issue - old issue rearing up again with the left shoulder that ends up getting into that elbow and forearm. I am going to continue to focus on corrective work including body work and acupuncture to grind through this. Going to back off of heavy weights as well for awhile, and do some days with just TGUs or a focus on SL DLs with light weights.
After doing these TGUs it was clear to me that my body wants more of them. I got into a pattern the last two months or so of pretty heavy KB work every day of the week once I started seeing Ross on Wednesdays. Historically I was using Weds to work TGUs only (very light variety day). The results of this practice session (shoulders feeling extremely good basically) was instructive that I need to back off to move ahead.
Subscribe to:
Posts (Atom)