Writing this on Saturday evening after a very busy day with my kids.
Found 20 minutes in the late afternoon at about 4:20pm at the house to bang out a quick session. Not having pull-ups in the arsenal right now means some flexibility and I didn't have to make it down to to the lake to get the training in (though we were down there several times today anyway).
24kg Gsq, 5
5x superset:
2H SW 24kg, 10
5 push-ups
2H SW 32kg, 10
Total of 50 2H SW 24kg, 25 push-ups, 50 2H SW 32kg
This felt very solid. Need to get some decent mobility work in this evening.
Saturday, October 24, 2015
Friday, October 23, 2015
10/23/15 Friday October 23, 2015 (20kg CL/PR ladders, 28kg 2H SW)
7:20am - belly breathing, OS resets, Primal Move practice, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall - 25 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 16kg, 1+1, x 2
2x:
16kg half TGU, 1/1
16kg TK PR, 5/5, x 2
20kg CL/PR, 1/1, 2/2, x 3
9 CL, 9 PR each arm
5 minutes:
28kg 2H SW, go until form degrades, rest, do it again
Didn't count reps, probably about 60 reps or so, maybe more.
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:00am - Training session - 20kg CL/PR ladders, 28kg 2H SW2x:
16kg half TGU, 1/1
16kg TK PR, 5/5, x 2
20kg CL/PR, 1/1, 2/2, x 3
9 CL, 9 PR each arm
5 minutes:
28kg 2H SW, go until form degrades, rest, do it again
Didn't count reps, probably about 60 reps or so, maybe more.
8:30am - Complete
9:00am - Acupuncture appt
10:30am - Chiro appt
Notes - Back from NYC, good training day all things considered. Decent night's sleep, left shoulder continues to improve, and desipite all of the traveling and sitting I had to do this week, low back feels ok. No issues at all during training. Got another acupuncture appointment done today and chiro too, just trying to really stay up on the recovery methods particularly in the face of travel commitments. Feeling solid going into the weekend. A few push-ups and 2H 32kg swings tomorrow.
9:00am - Acupuncture appt
10:30am - Chiro appt
Notes - Back from NYC, good training day all things considered. Decent night's sleep, left shoulder continues to improve, and desipite all of the traveling and sitting I had to do this week, low back feels ok. No issues at all during training. Got another acupuncture appointment done today and chiro too, just trying to really stay up on the recovery methods particularly in the face of travel commitments. Feeling solid going into the weekend. A few push-ups and 2H 32kg swings tomorrow.
Wednesday, October 21, 2015
10/21/15 Wednesday October 21, 2015 (walk in NYC)
5:30 - 7:00pm - Took a 90 minute walk in Manhattan, walking from my hotel at the Waldorf Astoria near 50th and Park Avenue down through mid down, Times Square etc. It was awesome. I was feeling tight all day and this walk was excellent just to unwind and get out and see the city. Walking is a great, great thing for the body.
Tuesday, October 20, 2015
10/20/15 Tuesday October 20, 2015 (20kg CL/PR ladders, 24kg 2H SW)
7:30am - belly breathing, OS resets - 15 minutes
7:45am - break
8:30am - 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)
7:45am - break
8:30am - 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 16kg, 1+1, x 2
16kg half TGU, 1/1, x 2
20kg TK PR, 3/3, x 2
20kg CL/PR, 1/1, x 3
4 minutes:
24kg 2H SW, go until form degrades, rest, do it again
Probably got in about 60 very hard style reps in 4 minutes - was pressed for time
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:45am- Training session - 20kg CL/PR ladders, 24kg 2H SW16kg half TGU, 1/1, x 2
20kg TK PR, 3/3, x 2
20kg CL/PR, 1/1, x 3
4 minutes:
24kg 2H SW, go until form degrades, rest, do it again
Probably got in about 60 very hard style reps in 4 minutes - was pressed for time
9:00am - Complete
Notes - Very quick day, light day in the cycle, and had to move it up to Tuesday from what would have been Wednesday since I flew to NYC later this morning. Been a long one. Pretty tight from flying, I expected that, going to try and get up in the morning and just go walking around my hotel which is right on Park Ave in the thick of Manhattan. Hoping the heartbeat of the city can breath some life into my steps:)
Notes - Very quick day, light day in the cycle, and had to move it up to Tuesday from what would have been Wednesday since I flew to NYC later this morning. Been a long one. Pretty tight from flying, I expected that, going to try and get up in the morning and just go walking around my hotel which is right on Park Ave in the thick of Manhattan. Hoping the heartbeat of the city can breath some life into my steps:)
10/19/15 Monday October 19, 2015 (20kg CL/PR ladders, 28kg 2H SW)
7:45am - belly breathing, OS resets, Primal Move practice, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall - 45 minutes
8:30am - 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)
8:30am - 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 16kg, 1+1, x 2
2x:
16kg half TGU, 1/1
16kg TK PR, 5/5, x 2
20kg CL/PR, 1/1, 2/2, 3/3, x 3
I screwed up and didn't clean after every press for the first set and a half. I made up for that by doing 2 cleans to every press for the rest of the 2nd set and the final 3rd set:)
18 CL, 18 PR each arm
10 minutes:
28kg 2H SW, go until form degrades, rest, do it again
Didn't count reps
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:45am- Training session - 20kg CL/PR ladders, 28kg 2H SW2x:
16kg half TGU, 1/1
16kg TK PR, 5/5, x 2
20kg CL/PR, 1/1, 2/2, 3/3, x 3
I screwed up and didn't clean after every press for the first set and a half. I made up for that by doing 2 cleans to every press for the rest of the 2nd set and the final 3rd set:)
18 CL, 18 PR each arm
10 minutes:
28kg 2H SW, go until form degrades, rest, do it again
Didn't count reps
9:30am - Complete
10:30am - Chiro appt
4:30pm - Kinetics appt
Notes - Kind of a crazy day. The training was very good, felt great, I like this new plan on this cycle to basically just focus on 1 arm presses with cleans, and swings of different varieties. I think this is going to work well. My overhead position was clearly, tangibly better today and I am really encouraged. Really working the 1/2 TGU, focusing on form, this is good right now. Worked in some primal move in the warmup, a good mix of movements there. Presses felt very good today. I also had a chiropractic adjustment later in the morning, really trying to get some good time in with recovery methods and really focus on my health. Did a kinetics appt in the afternoon as well. A lot of soft tissue and recovery work lately, but I have to go to NYC tomorrow, long plane ride, another one back Thursday, so doing all of this makes sense.
10:30am - Chiro appt
4:30pm - Kinetics appt
Notes - Kind of a crazy day. The training was very good, felt great, I like this new plan on this cycle to basically just focus on 1 arm presses with cleans, and swings of different varieties. I think this is going to work well. My overhead position was clearly, tangibly better today and I am really encouraged. Really working the 1/2 TGU, focusing on form, this is good right now. Worked in some primal move in the warmup, a good mix of movements there. Presses felt very good today. I also had a chiropractic adjustment later in the morning, really trying to get some good time in with recovery methods and really focus on my health. Did a kinetics appt in the afternoon as well. A lot of soft tissue and recovery work lately, but I have to go to NYC tomorrow, long plane ride, another one back Thursday, so doing all of this makes sense.
Sunday, October 18, 2015
10/17/15 Saturday October 17, 2015 (DB 16kg SW, DB 16kg Farmers)
Writing this on Sunday evening after spending the weekend in Portland for my 20th high school reunion. It was one hell of a time and I am so glad I went. 20 years, class of 1995. That's unbelievable. So many things have happened in my life since then but at the same time seeing my classmates, it was like I was a senior in high school yesterday with my entire life ahead of me. Crazy stuff.
I did some training on Saturday morning at my parent's house. Very low key, with a focus on mobility work. Dropping pull-ups for some time now and working on other things.
45 minutes of mobility work, OS resets, primal move, halos, arm bars, get-ups with a 16kg.
16kgs DB SW, 10 minutes
Did sets of 10, probably about 10, so 100 reps. First time I have done doubles in some time. Felt good except for my TFL on the left side was acting up a bit due to the wide stance. I now know more about the TFL after receiving a massage today when I got back from my trip, and we worked on this a bunch. It's a primary cause of the issues I have been working through. So I am thinking probably no double bell swings for now, stay away from a wide stance, will just go with single bell swings (1H and 2H). The narrower stance for single bell pressing is also going to work well. I think that's the plane to work at this point and I will re test double bells in a week or two weeks.
16kgs farmer carries, about 3 minutes, x 2
Great weekend overall. After the massage, noting again that the elbow stuff is really clearing up which is extremely encouraging. Basically wasn't an issue the entire week. Really happy about that.
I did some training on Saturday morning at my parent's house. Very low key, with a focus on mobility work. Dropping pull-ups for some time now and working on other things.
45 minutes of mobility work, OS resets, primal move, halos, arm bars, get-ups with a 16kg.
16kgs DB SW, 10 minutes
Did sets of 10, probably about 10, so 100 reps. First time I have done doubles in some time. Felt good except for my TFL on the left side was acting up a bit due to the wide stance. I now know more about the TFL after receiving a massage today when I got back from my trip, and we worked on this a bunch. It's a primary cause of the issues I have been working through. So I am thinking probably no double bell swings for now, stay away from a wide stance, will just go with single bell swings (1H and 2H). The narrower stance for single bell pressing is also going to work well. I think that's the plane to work at this point and I will re test double bells in a week or two weeks.
16kgs farmer carries, about 3 minutes, x 2
Great weekend overall. After the massage, noting again that the elbow stuff is really clearing up which is extremely encouraging. Basically wasn't an issue the entire week. Really happy about that.
Friday, October 16, 2015
10/16/15 Friday October 16, 2015 (training with Kevin)
6:00am - Training with Kevin
Great session today. Kevin had been thinking about things to work on around some of the mobility issues I have been having with the L arm overhead and the L hip / oblique stuff. He came up with the very solid ideas of the following
Primal movement work for prep
Light TGUs but only a half get-up, stopping before kneeling position as that is not doing any good on the L side since I am not locking out well. Put in some bridging on the way up to open up the hips, and just really focus on each position in the half get-up to the hand, get a great lock-out on the hand.
1 arm clean and press ladders, to get time in the overhead position but in a controlled manner
Swing variations, 1H, 2H, alternating, double bell, etc. etc.
Perhaps some squatting on the weekend just to keep the squat pattern but it won't be a focus
We basically worked on all of the above except for squatting, primarily using a 20kg bell and that's where I will start. I was shocked frankly at some of the improvements in my L overhead during this session. Pressing felt very good and I was getting a great lockout, so ironically, pressing I think will actually help this situation as long as the reps are low and very controlled.
I am quite encouraged here.
7:15am - Finish
10:30am - Do just a bit more work after getting home, just to pattern a little more pressing.
2x:
20kg CL, PR, 1, 2, 3 each arm
12 reps L / 12 reps right
10 minutes:
24kg 2H SW, swing until form may degrade, stop, rest, do it again (not counting reps, quality technique
Good stuff excited to head to Portland for my 20th HS reunion this weekend!
Great session today. Kevin had been thinking about things to work on around some of the mobility issues I have been having with the L arm overhead and the L hip / oblique stuff. He came up with the very solid ideas of the following
Primal movement work for prep
Light TGUs but only a half get-up, stopping before kneeling position as that is not doing any good on the L side since I am not locking out well. Put in some bridging on the way up to open up the hips, and just really focus on each position in the half get-up to the hand, get a great lock-out on the hand.
1 arm clean and press ladders, to get time in the overhead position but in a controlled manner
Swing variations, 1H, 2H, alternating, double bell, etc. etc.
Perhaps some squatting on the weekend just to keep the squat pattern but it won't be a focus
We basically worked on all of the above except for squatting, primarily using a 20kg bell and that's where I will start. I was shocked frankly at some of the improvements in my L overhead during this session. Pressing felt very good and I was getting a great lockout, so ironically, pressing I think will actually help this situation as long as the reps are low and very controlled.
I am quite encouraged here.
7:15am - Finish
10:30am - Do just a bit more work after getting home, just to pattern a little more pressing.
2x:
20kg CL, PR, 1, 2, 3 each arm
12 reps L / 12 reps right
10 minutes:
24kg 2H SW, swing until form may degrade, stop, rest, do it again (not counting reps, quality technique
Good stuff excited to head to Portland for my 20th HS reunion this weekend!
Subscribe to:
Posts (Atom)