Monday, April 14, 2014
4/14/14 Monday April 14, 2014 (OS resets, long walk)
I fly to Oklahoma City today. It was a hell of a day, out of the house at 5am PST, into OKC finally at 2pm PST, so about a 9 hr travel ordeal with a stop at Dallas / Fort Worth on the way. I did some OS resets and then took a nice brisk 1 hr walk in sunny, windy, 50 degree weather here in OKC. Did a few extra minutes of crawling and really appreciate how challenging crawling really is. I really have to watch my breathing and really focus on taking deep,easy breaths because crawling really works you hard if you do it for any length of time.
Sunday, April 13, 2014
4/13/14 Sunday April 13, 2014 (TGUs, TK PR 24kg, DB SW 24 kgs / PU Planks)
Unusual - training for strength on Sunday evening as I am working Oklahoma City the next couple of days.
7:30pm - Original Strength and Primal Move - 45 minutes (extra work on lacrosse ball for traps, glutes, quads, hams)
8:15pm - 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)
7:30pm - Original Strength and Primal Move - 45 minutes (extra work on lacrosse ball for traps, glutes, quads, hams)
8:15pm - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
8:30pm - Training session - Focus on TGUs, TK PR 24kg, super DB SW 24 kgs / planks
Deload week - dropping sets in 1/2
9:15pm - Complete
Notes - As indicated, very very unusual for me to train on a Sunday with kettlebells, might actually be the first time I have ever done this. I am flying to OKC very early Monday morning for work, returning Wed mid day and I will pick up my 2nd strength day of the week Wed afternoon or evening. This is a deload week after training a hard 3-week cycle, seeing Kevin on Friday. This is all coming at a good time because that cycle was tough, particularly the Friday work with push pressing heavy followed by snatching the 24kg. This weekend I have been tight as hell, woke up super tired both Sat and Sunday. Feeling a bit beat up in the mornings, then I start moving the body around and I feel tons better. This training session I actually felt great, kind of refreshed. It will be a tough week having to travel across the country and back in 3 days, time zone stuff, totally out of the comfort zone etc. Will be training very, very light the next couple of days, just going to focus on some movement work, trying to stay limber, combat the effects of travel, probably will increase crawling the next few days and use that for strength work. No intention to hit any weights at all while in OKC, at most, I will look for a pull up bar.
TGUs (start from the top finish at the top)
16kg x 1/1
20kg x 1/1
24kg x 1/1
12kg Tall Kneeling Halos x 5/5
Deload week - dropping sets in 1/2
24kg TK PR x 3/3 x 5 sets (down from 5/5 x 5 last week)
Superset 5x:
DB SW 24kgs x 10
Around the World (PU Plank) x 1/1
(down from 10x last week)
(down from 10x last week)
Total of 50 DB SW (100 last week)
9:15pm - Complete
Notes - As indicated, very very unusual for me to train on a Sunday with kettlebells, might actually be the first time I have ever done this. I am flying to OKC very early Monday morning for work, returning Wed mid day and I will pick up my 2nd strength day of the week Wed afternoon or evening. This is a deload week after training a hard 3-week cycle, seeing Kevin on Friday. This is all coming at a good time because that cycle was tough, particularly the Friday work with push pressing heavy followed by snatching the 24kg. This weekend I have been tight as hell, woke up super tired both Sat and Sunday. Feeling a bit beat up in the mornings, then I start moving the body around and I feel tons better. This training session I actually felt great, kind of refreshed. It will be a tough week having to travel across the country and back in 3 days, time zone stuff, totally out of the comfort zone etc. Will be training very, very light the next couple of days, just going to focus on some movement work, trying to stay limber, combat the effects of travel, probably will increase crawling the next few days and use that for strength work. No intention to hit any weights at all while in OKC, at most, I will look for a pull up bar.
Friday, April 11, 2014
4/11/14 Friday April 11, 2014 (24/28/32 kg PPR ladders, 24 kg SN ladders)
6:00am - Original Strength and Primal Move - 40 minutes
6:40am - 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)
6:40am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
6:55am - Training session - Focus on 24/28/32 kg Push Press (PPR) ladders, 24kg SN 3/6/9 ladders
24kg TGU , 2/2
24kg SL DL, 5/5
DB 32kg DL, 5
5x of the following ladders:
PPR 24kg, 3/3
PPR 28kg, 2/2
PPR 32kg, 1/1
30 reps per arm on the PPR
24kg SN ladders, 3/3, 6/6, 9/9 x 4 sets = 144 reps. Took about 16 minutes.
7:45am - Complete
Notes - Didn't sleep much. Kids woke me up at 3:45am, got them back to bed right away, but I could not get back to sleep really and just "rested" until I forced myself up around 6am. Actually felt ok though and warm up was good, I had a feeling it would be a pretty good day. Probably because I love this training session, a combination of push presses and snatches and you know you are going to be working hard, in a good way. Push presses were going up well. Took time to practice the cleans, and as with last week I transferred the bell between arms and didn't set it down, increasing the time under tension. Noticed the cleans were flying up with the 24kg and the 28kg, interesting to see that. Of course the 32kg is heavier. On the snatches also noticed the bell was flying up on the hip snap, very interesting, I think that is the most power I have had coming out of the backswing ever with snatches. Knew 4th set was going to be a challenge but I wanted that additional volume this week, this is the last training day before a deload week, and it was time to push it a little bit. Good stuff. Hands holding up pretty well too, pumice stone has really worked well for me. Looking forward to a delaod, it has been a very productive 3 week cycle and I definitely have learned and improved on some things.
24kg TGU , 2/2
24kg SL DL, 5/5
DB 32kg DL, 5
5x of the following ladders:
PPR 24kg, 3/3
PPR 28kg, 2/2
PPR 32kg, 1/1
30 reps per arm on the PPR
24kg SN ladders, 3/3, 6/6, 9/9 x 4 sets = 144 reps. Took about 16 minutes.
7:45am - Complete
Notes - Didn't sleep much. Kids woke me up at 3:45am, got them back to bed right away, but I could not get back to sleep really and just "rested" until I forced myself up around 6am. Actually felt ok though and warm up was good, I had a feeling it would be a pretty good day. Probably because I love this training session, a combination of push presses and snatches and you know you are going to be working hard, in a good way. Push presses were going up well. Took time to practice the cleans, and as with last week I transferred the bell between arms and didn't set it down, increasing the time under tension. Noticed the cleans were flying up with the 24kg and the 28kg, interesting to see that. Of course the 32kg is heavier. On the snatches also noticed the bell was flying up on the hip snap, very interesting, I think that is the most power I have had coming out of the backswing ever with snatches. Knew 4th set was going to be a challenge but I wanted that additional volume this week, this is the last training day before a deload week, and it was time to push it a little bit. Good stuff. Hands holding up pretty well too, pumice stone has really worked well for me. Looking forward to a delaod, it has been a very productive 3 week cycle and I definitely have learned and improved on some things.
4/10/14 Thursday April 10, 2014 (OS, PM, TGUs / SL DLs 24kg)
7:15am - Original Strength and Primal Move - 15 minutes
7:30am - 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)
7:30am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar with press, 12kg, 3+3
Break
Arm bar 12 kg, 1+1
Crooked arm bar with press, 12kg, 3+3
Break
8:45am - Training session - Focus on 24kg TGUs, SL DLs
24kg TGU, 2/2 x 2 (to the knee and back down)
24kg SL DLs, 5/5 x 2
9:00am - Complete
Notes - Body feeling pretty good. Just a little bit of work, this is a rest day.
24kg TGU, 2/2 x 2 (to the knee and back down)
24kg SL DLs, 5/5 x 2
9:00am - Complete
Notes - Body feeling pretty good. Just a little bit of work, this is a rest day.
Wednesday, April 9, 2014
4/9/14 Wednesday April 9, 2014 (TGUs/RRs/ DB 20kg complex)
7:30am - Original Strength and Primal Move - 50 minutes
8:20am - 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)
8:20am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
8:35am - Training session - Focus on TGUs / Rows, DB 20kg complex
Superset the following - set of TGUs, then Renegade Rows off hand on a box
Notes - I will start backwards. With the 20kg complex, pretty much the same exact performance as last week. Se the bells down at the same intervals, took about the same amount of time total (12 minutes). Pretty good performance but didn't improve density, technique probably was a little bit better. The TGUs - wow not great, very interesting. The L side roll to elbow is just_not_good_enough and it is frustrating. That is where the fail is occurring. Bell is not too heavy, including with the 36kg - the weight is not a problem other than my roll to elbow is not good enough with heavier weights. I have to figure this out. On the R side, got 3 straight reps with the 32kg, that is probably the first time I have done that, so small victory. I also got a rep with the 36kg on the R side without undue effort. But I bailed out on multiple tries with the 32kg and the 36kg on the L side due to poor roll to elbows. I am just not getting the grip with the bell side leg on the ground, my elbow is not pulling hard enough on the ground (non bell) side, and I am not getting that strong roll with the hip to sync with the elbow pull. I have serious work to do. I do suspect part of my issues is fatigue from sprinting on Sunday combined with Monday's training. My R hamstring has been incredibly tight since since Sunday, all the way from the glute to the ankle. R ankle tight too. I think somehow this is impacting my TGUs in an odd way, the imbalances. Something is up with it and I just need to get that technique improved on the L side.
Superset the following - set of TGUs, then Renegade Rows off hand on a box
TGUs roll to elbow
28kg x 3/3
32kg x - L side - 1, fail, 1, 1 - R side - 3
36kg x L side - fail, fail R side - 1
Renegade rows after each TGU set, 24kg, 5/5 (x 3)
Renegade rows after each TGU set, 24kg, 5/5 (x 3)
Double 20kg complex. Went like this
1st set:
2 DB CL, 1 DB SQ
4 DB CL, 2 DB SQ
6 DB CL, 3 DB SQ
8 DB CL, 4 DB SQ (set bell down)
10 DB CL, 5 DB SQ
Rest 2 minutes
2nd set:
2 DB CL, 1 DB SQ
4 DB CL, 2 DB SQ
6 DB CL, 3 DB SQ (set bell down)
8 DB CL, 4 DB SQ (set bell down)
10 DB CL, 5 DB SQ
9:20am - Complete1st set:
2 DB CL, 1 DB SQ
4 DB CL, 2 DB SQ
6 DB CL, 3 DB SQ
8 DB CL, 4 DB SQ (set bell down)
10 DB CL, 5 DB SQ
Rest 2 minutes
2nd set:
2 DB CL, 1 DB SQ
4 DB CL, 2 DB SQ
6 DB CL, 3 DB SQ (set bell down)
8 DB CL, 4 DB SQ (set bell down)
10 DB CL, 5 DB SQ
Notes - I will start backwards. With the 20kg complex, pretty much the same exact performance as last week. Se the bells down at the same intervals, took about the same amount of time total (12 minutes). Pretty good performance but didn't improve density, technique probably was a little bit better. The TGUs - wow not great, very interesting. The L side roll to elbow is just_not_good_enough and it is frustrating. That is where the fail is occurring. Bell is not too heavy, including with the 36kg - the weight is not a problem other than my roll to elbow is not good enough with heavier weights. I have to figure this out. On the R side, got 3 straight reps with the 32kg, that is probably the first time I have done that, so small victory. I also got a rep with the 36kg on the R side without undue effort. But I bailed out on multiple tries with the 32kg and the 36kg on the L side due to poor roll to elbows. I am just not getting the grip with the bell side leg on the ground, my elbow is not pulling hard enough on the ground (non bell) side, and I am not getting that strong roll with the hip to sync with the elbow pull. I have serious work to do. I do suspect part of my issues is fatigue from sprinting on Sunday combined with Monday's training. My R hamstring has been incredibly tight since since Sunday, all the way from the glute to the ankle. R ankle tight too. I think somehow this is impacting my TGUs in an odd way, the imbalances. Something is up with it and I just need to get that technique improved on the L side.
Tuesday, April 8, 2014
4/8/14 Tuesday April 8, 2014 (28kg SW variations)
7:00am - Original Strength and Primal Move - 30 minutes
7:30am - 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)
7:30am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar with press, 12kg, 3+3
Break
Arm bar 12 kg, 1+1
Crooked arm bar with press, 12kg, 3+3
Break
9:15am - Training session - Focus on 28kg SW variations
2H SW 28kg, 10, 2x
1H SW 28kg, 10/10
2H SW 28kg, 10, 2x
1H SW 28kg, 10/10
2H SW 28kg, 10, 2x
100 total SW reps
9:25am - Complete
Notes - Felt pretty good today. Need to dial in the sleep to get to bed sooner, get up sooner, this is really bothering me that I have not been able to make an adjustment. Too much going on. Did like the fact that on the 28kg 1H SW, felt stronger, grip good, no R wrist issue whatsoever, this is clearly improving with the change in SW technique not to loosen the grip on the float. Good stuff.
2H SW 28kg, 10, 2x
1H SW 28kg, 10/10
2H SW 28kg, 10, 2x
1H SW 28kg, 10/10
2H SW 28kg, 10, 2x
9:25am - Complete
Notes - Felt pretty good today. Need to dial in the sleep to get to bed sooner, get up sooner, this is really bothering me that I have not been able to make an adjustment. Too much going on. Did like the fact that on the 28kg 1H SW, felt stronger, grip good, no R wrist issue whatsoever, this is clearly improving with the change in SW technique not to loosen the grip on the float. Good stuff.
Monday, April 7, 2014
4/7/14 Monday April 7, 2014 (TGUs, TK PR 24kg, DB SW 24 kgs / PU Planks)
7:00am - Original Strength and Primal Move - 45 minutes (extra work on lacrosse ball for traps, glutes, quads, hams)
7:45am - 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)
7:45am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
8:00am - Training session - Focus on TGUs, TK PR 24kg, super DB SW 24 kgs / planks
8:45am - Complete
Notes - Good day. Body felt pretty good given the tough training yesterday evening with running / pull ups and push ups. Legs are pretty tight for sure, right ankle continues to be a little stiff after running, mobility is not as good as the left. Need to work on it, undoubtedly that gets connected to the R hip getting tight, obliques etc. Was able to up the presses to 5 sets of 5/5, felt very strong. The TK practice has been excellent for the press, really feeling good about the groove. I was pressed for time so I did 2 sets of 10 DB SW with the 24kgs before moving to the planks, so did just 5 sets of planks with a total of 20 sets of 10 DB SW, for 100 reps total. DB SW felt very powerful, has gotten better every single week with practice. R wrist absolutely zero issue, noticed nothing, keeping a grip on the bell and not letting go on the float has been totally on point advice from Kevin, this is now my go-to swing technique and will just keep refining it.
TGUs (start from the top finish at the top)
16kg x 1/1
20kg x 1/1
24kg x 1/1
12kg Tall Kneeling Halos x 5/5
24kg TK PR x 5/5 x 5 sets (up from 4/4 x 5 last week)
Superset 5x:
DB SW 24kgs x 10 x 2
Around the World (PU Plank) x 1/1
(up from 9x last week)
(up from 9x last week)
Total of 100 DB SW (90 last week)
8:45am - Complete
Notes - Good day. Body felt pretty good given the tough training yesterday evening with running / pull ups and push ups. Legs are pretty tight for sure, right ankle continues to be a little stiff after running, mobility is not as good as the left. Need to work on it, undoubtedly that gets connected to the R hip getting tight, obliques etc. Was able to up the presses to 5 sets of 5/5, felt very strong. The TK practice has been excellent for the press, really feeling good about the groove. I was pressed for time so I did 2 sets of 10 DB SW with the 24kgs before moving to the planks, so did just 5 sets of planks with a total of 20 sets of 10 DB SW, for 100 reps total. DB SW felt very powerful, has gotten better every single week with practice. R wrist absolutely zero issue, noticed nothing, keeping a grip on the bell and not letting go on the float has been totally on point advice from Kevin, this is now my go-to swing technique and will just keep refining it.
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