Good day, got going around 2pm. Did the following
Some warm up with skipping, very light jogs, walking cross crawls (elbow to opposite knee alternating while walking)
walking
pistol, 1/1, x 2 (I was surprised by how good the first set of pistols felt, decided to try 2 sets of 1/1 for each round)
5 pull-ups
5 push-ups, 3 crocodile push-ups
walking
pistol, 2/2
4 pull-ups
5 push-ups, 3 crocodile push-ups
walking
pistol, 2/2
3 pull-ups
5 push-ups, 3 crocodile push-ups
walking
pistol, 2/2
2 pull-ups
5 push-ups, 3 crocodile push-ups
walking
Felt great today, that was very nice as I have really been experiencing some tightness in my R hip and oblique lately that has been a little frustrating, but I have working on it and things seem to be dissipating. I was pretty shocked actually how good these pistols felt today. I didn't want to push it too much but I really enjoy being able to do these movements and I want to keep greasing the groove and working on the technique. I think it is good to have body weight movements in my arsenal for situations in the future where I may not have access to KBs, and just to simply balance out the KB work. After doing the SFG1 in Vancouver in November, one of the things I want to work on with Kevin is getting a OAPU. Anyway, nice day today and this was very enjoyable, and easy too.
Sunday, October 19, 2014
Friday, October 17, 2014
10/17/14 Friday October 17, 2014 (2H SW 32kg, 1H SW 28kg)
7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
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, 2+2
Arm bar 16kg with 3 presses, 1/1
8:00am - Training session - 2H SW 32kg, 1H SW 28kg
2x:
24kg SL DL, 3/3
24kg TGU, 1/1
5x:
32kg 2H SW, 10
50 reps
28kg 1H SW, 10/10, on the minute for 7 minutes
140 reps
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
8:00am - Training session - 2H SW 32kg, 1H SW 28kg
2x:
24kg SL DL, 3/3
24kg TGU, 1/1
5x:
32kg 2H SW, 10
50 reps
28kg 1H SW, 10/10, on the minute for 7 minutes
140 reps
8:30am - Complete
Notes - This was going well but the last two rounds of the 1H SW with the 28kg were very, very hard. Not enough wind, just very tired. I am definitely beat down just a bit from a lack of recovery, accumulation of a lot of hard work at my job for the last 5 weeks. I need several days of good rest to get back going in the right direction, and that is my plan. I will say the 32kg 2H SW felt great today, very strong and powerful. I just lost gas at the end of the session.
Notes - This was going well but the last two rounds of the 1H SW with the 28kg were very, very hard. Not enough wind, just very tired. I am definitely beat down just a bit from a lack of recovery, accumulation of a lot of hard work at my job for the last 5 weeks. I need several days of good rest to get back going in the right direction, and that is my plan. I will say the 32kg 2H SW felt great today, very strong and powerful. I just lost gas at the end of the session.
Thursday, October 16, 2014
10/16/14 Thursday October 16, 2014 (mobility, KB warm up, TGU, SLDL)
6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
7:00am - 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)
7:00am - 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, 2+2
Arm bar 16kg with 3 presses, 1/1
7:15am - Training session - 24kg SLDL, TGU
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:15am - Training session - 24kg SLDL, TGU
24kg SLDL, 5/5
24kg TGU, 1/1
7:30am - Complete
Notes - Feeling good, a quick bit of mobility work and a little time with the 24kg. Loosened up my R hip and oblique which have been tight. SLDLs are always very good for this.
Notes - Feeling good, a quick bit of mobility work and a little time with the 24kg. Loosened up my R hip and oblique which have been tight. SLDLs are always very good for this.
Wednesday, October 15, 2014
10/15/14 Wednesday October 15, 2014 (DB 24kg circuit)
7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
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, 2+2
Arm bar 16kg with 3 presses, 1/1
8:00am - Training session - DB 24kg circuit
24kg OH hold in lockout, 1 minute each, 1/1
24kg TGU, 1/1
24kg OH hold in lockout, 1 minute each, 1/1
5x:
DB 24kg CL, 4
DB 24kg SQ, 4
DB 24kg PR, 4
totals - 20 reps DB CL, DB SQ, DB PR (up from 15 of each last week)
DB 24kg SW, 2, 4, 6, 8, 10
totals 30 reps
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
8:00am - Training session - DB 24kg circuit
24kg OH hold in lockout, 1 minute each, 1/1
24kg TGU, 1/1
24kg OH hold in lockout, 1 minute each, 1/1
5x:
DB 24kg CL, 4
DB 24kg SQ, 4
DB 24kg PR, 4
totals - 20 reps DB CL, DB SQ, DB PR (up from 15 of each last week)
DB 24kg SW, 2, 4, 6, 8, 10
totals 30 reps
8:40am - Complete
Notes - Good day here. Long day yesterday with traveling back and forth to Spokane, and needed a little more sleep this morning. Very strong reps here, noticeable particularly at the end on the double swings which was encouraging to see how much power I had left in the tank for these.
Notes - Good day here. Long day yesterday with traveling back and forth to Spokane, and needed a little more sleep this morning. Very strong reps here, noticeable particularly at the end on the double swings which was encouraging to see how much power I had left in the tank for these.
Tuesday, October 14, 2014
10/14/14 Tuesday October 14, 2014 (mobility, KB warm up)
6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
7:15am - 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)
7:15am - 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, 2+2
Arm bar 16kg with 3 presses, 1/1
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:30am - Complete
Notes - All things being equal, not too bad this morning, feeling pretty good. Didn't have as much of a recovery impact from snatching yesterday as I did a week ago, which is good. Flew over and back to Spokane today, damn tired. Got to get ready to do some DB 24kg circuit work tomorrow:)
Notes - All things being equal, not too bad this morning, feeling pretty good. Didn't have as much of a recovery impact from snatching yesterday as I did a week ago, which is good. Flew over and back to Spokane today, damn tired. Got to get ready to do some DB 24kg circuit work tomorrow:)
Monday, October 13, 2014
10/13/14 Monday October 13, 2014 (24kg SN)
7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
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, 2+2
Arm bar 16kg with 3 presses, 1/1
8:00am - Training session - 24kg SN
16kg OH walks in lockout, 1 minute each, 2/2
3x:
24kg TGU, 1/1
24kg GSq, 5
24kg 2H SW, 10
24kg SN, 10/10, set bell down briefly
24kg SN, 10/10, x 3 (up from x 2 last week)
80 reps
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
8:00am - Training session - 24kg SN
16kg OH walks in lockout, 1 minute each, 2/2
3x:
24kg TGU, 1/1
24kg GSq, 5
24kg 2H SW, 10
24kg SN, 10/10, set bell down briefly
24kg SN, 10/10, x 3 (up from x 2 last week)
80 reps
8:30am - Complete
Notes - Good god that was TOUGH on the snatching. Pretty proud of being able to get through that and keep the reps strong, with good technique. Literally gasping for air at the end and even gagged once or twice, thought I was going to puke. Wow. Good to get in this practice before the SFG which is basically a month away. I will say I had a little bit left, if necessary I believe I would have passed the snatch test today getting 100 reps in 5 minutes. I hit these 80 reps quickly, definitely the quickest I have ever done 80 reps on the snatch.
Notes - Good god that was TOUGH on the snatching. Pretty proud of being able to get through that and keep the reps strong, with good technique. Literally gasping for air at the end and even gagged once or twice, thought I was going to puke. Wow. Good to get in this practice before the SFG which is basically a month away. I will say I had a little bit left, if necessary I believe I would have passed the snatch test today getting 100 reps in 5 minutes. I hit these 80 reps quickly, definitely the quickest I have ever done 80 reps on the snatch.
Sunday, October 12, 2014
10/12/14 Sunday October 12, 2014 (walk, pistols, pull-ups, push-ups)
Good day, got going around 5pm. Weather is getting colder. Did the following
Some warm up with skipping, very light jogs
walking
pistol, 1/1
5 pull-ups
5 push-ups, 2 crocodile push-ups
walking
pistol, 1/1
4 pull-ups
5 push-ups, 2 crocodile push-ups
walking
pistol, 1/1
3 pull-ups
5 push-ups, 2 crocodile push-ups
walking
pistol, 1/1
2 pull-ups
5 push-ups, 2 crocodile push-ups
walking
Took about 10 minutes total as I did some extra walking. Took quite a bit of time to warm up my ankles and knees. Really interesting that both ankles are still relatively tender even with light jogging. This is truly odd. Could be a bit of de-training for sprinting, walking etc. as I have not done as much lately, but upped the KB work. Not sure. I think the way to improve this is to do brisk walks. It's hard to go wrong with brisk walks, so I will do what I can to try top get some more walking in. I also did a LOT of hanging from the rings to try and stretch out primarily my R shoulder, armpit, oblique, hip. Things are tight on that side. It was clear to be doing the first pistol that that R side is just tight. I think it is an accumulation of a lot of stress from work, been working quite hard lately, probably too much sitting and just not quite enough mobility and related work to offset the increased stress. Things are fine though, the stretch outs were really good and my body was responding well. Pull-ups and push-ups were very strong. After the first set of pistols, pistols were solid as well. Definitely want to keep these in an extremely small dose at this time, don't want to overdue anything.
Some warm up with skipping, very light jogs
walking
pistol, 1/1
5 pull-ups
5 push-ups, 2 crocodile push-ups
walking
pistol, 1/1
4 pull-ups
5 push-ups, 2 crocodile push-ups
walking
pistol, 1/1
3 pull-ups
5 push-ups, 2 crocodile push-ups
walking
pistol, 1/1
2 pull-ups
5 push-ups, 2 crocodile push-ups
walking
Took about 10 minutes total as I did some extra walking. Took quite a bit of time to warm up my ankles and knees. Really interesting that both ankles are still relatively tender even with light jogging. This is truly odd. Could be a bit of de-training for sprinting, walking etc. as I have not done as much lately, but upped the KB work. Not sure. I think the way to improve this is to do brisk walks. It's hard to go wrong with brisk walks, so I will do what I can to try top get some more walking in. I also did a LOT of hanging from the rings to try and stretch out primarily my R shoulder, armpit, oblique, hip. Things are tight on that side. It was clear to be doing the first pistol that that R side is just tight. I think it is an accumulation of a lot of stress from work, been working quite hard lately, probably too much sitting and just not quite enough mobility and related work to offset the increased stress. Things are fine though, the stretch outs were really good and my body was responding well. Pull-ups and push-ups were very strong. After the first set of pistols, pistols were solid as well. Definitely want to keep these in an extremely small dose at this time, don't want to overdue anything.
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