7:15am - belly breathing, Primal Move practice, lacrosse ball release - 30 minutes
Break
8:45am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
9:00am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
9:15am - Complete
Notes - Feeling very good. Nice day here.
Tuesday, March 1, 2016
Monday, February 29, 2016
2/29/16 Monday February 29, 2016 (24kg TGUs, Rows, 1H SW)
7:00am - belly breathing, lacrosse ball release, Primal Move practice - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - 24kg TGUs, Rows, 1H SW
3x:
24kg TGU to palm, 3/3 (1 rep at a time)
24kg Renegade Rows on a box, 5/5
24kg 1H SW, 10/10
24kg 2H SW, 20
8:15am - Complete
Notes - Very solid day here, felt great. Good training session for a back-off week. Rows are a great movement, I probably need to do more of them to balance out overhead pressing.
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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - 24kg TGUs, Rows, 1H SW
3x:
24kg TGU to palm, 3/3 (1 rep at a time)
24kg Renegade Rows on a box, 5/5
24kg 1H SW, 10/10
24kg 2H SW, 20
8:15am - Complete
Notes - Very solid day here, felt great. Good training session for a back-off week. Rows are a great movement, I probably need to do more of them to balance out overhead pressing.
Saturday, February 27, 2016
2/27/16 Saturday February 27, 2016 (24kg KB aerobics)
1:45pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 30 minutes
2;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)
2;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)
Arm bar 16kg, 1+1, x 2
2x:
20kg full TGU, 1/1
48kg DL, 5
KB aerobics 24 kg 20 minutes
24kg 1H SW 3, SN 3, CL& PR 3, FSQ 3, set down, switch hands - 1 set
Did 7 sets
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
2:30pm- Training session - KB aerobics 24kg 20 mins
2:30pm- Training session - KB aerobics 24kg 20 mins
2x:
20kg full TGU, 1/1
48kg DL, 5
KB aerobics 24 kg 20 minutes
24kg 1H SW 3, SN 3, CL& PR 3, FSQ 3, set down, switch hands - 1 set
Did 7 sets
3:00pm - Complete
Notes - This was quite the ending to this 3-week cycle. A great training session. I have been running things pretty hot, training hard, and traveling, not sleeping real consistently. Still, I was really dialed in today and everything was working in concert. Felt really strong and tight with the technique on all the movements. In particular again the snatches with the 24kg felt really good. I can only attribute this to just overall getting stronger, which makes snatching the 24kg just a little bit easier than it was in the past. The difference is noticeable. I was absolutely gassed at the end of of this, pushed it hard, but form never fell off. Looking forward to a back-off week now, it comes at the right time, and training with Kevin next Friday and seeing how we dial up for the next cycle.
Notes - This was quite the ending to this 3-week cycle. A great training session. I have been running things pretty hot, training hard, and traveling, not sleeping real consistently. Still, I was really dialed in today and everything was working in concert. Felt really strong and tight with the technique on all the movements. In particular again the snatches with the 24kg felt really good. I can only attribute this to just overall getting stronger, which makes snatching the 24kg just a little bit easier than it was in the past. The difference is noticeable. I was absolutely gassed at the end of of this, pushed it hard, but form never fell off. Looking forward to a back-off week now, it comes at the right time, and training with Kevin next Friday and seeing how we dial up for the next cycle.
Friday, February 26, 2016
2/26/16 Friday February 26, 2016 (28kg PR)
7:00am - belly breathing, lacrosse ball release, Primal Move practice - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - 28kg PR
16kg TGU w 5/5 windmills
16kg TK PR, 5/5
28kg 2H SW, 5
7x (6x last week CL & PR):
28kg PR, 3/3 (set bell down between sides)
21 PR L, 21 R
28kg 2H SW, 15
8:15am - Complete
Notes - I screwed up today and did Military Presses instead of cleaning before every press. Not sure what I was thinking, this probably actually made the presses harder though I crushed through them. Got cleans on the first rep of each set on each arm at least so got in 7 cleans per arm, but just annoyed that I was not thinking. All around though it's clear I am making a lot of progress. To nail 7 sets of 3 reps with the 28kg is solid.
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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - 28kg PR
16kg TGU w 5/5 windmills
16kg TK PR, 5/5
28kg 2H SW, 5
7x (6x last week CL & PR):
28kg PR, 3/3 (set bell down between sides)
21 PR L, 21 R
28kg 2H SW, 15
8:15am - Complete
Notes - I screwed up today and did Military Presses instead of cleaning before every press. Not sure what I was thinking, this probably actually made the presses harder though I crushed through them. Got cleans on the first rep of each set on each arm at least so got in 7 cleans per arm, but just annoyed that I was not thinking. All around though it's clear I am making a lot of progress. To nail 7 sets of 3 reps with the 28kg is solid.
2/25/16 Thursday February 25, 2016 (KB warm-up)
7:15am - belly breathing, Primal Move practice, lacrosse ball release - 30 minutes
Break
8:45am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
9:00am - Complete
Notes - Quick day. Feeling pretty good all around. Hips a bit tight from squatting.
Break
8:45am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
9:00am - Complete
Notes - Quick day. Feeling pretty good all around. Hips a bit tight from squatting.
Wednesday, February 24, 2016
2/24/16 Wednesday February 24, 2016 (heavy CL, DB FSQ, 1H SW)
9:00am - belly breathing, Primal Move practice lacrosse ball release - 60 minutes (moving very, very slowly)
10:00am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
10:15am- Training session - CL 40kg, superset DB FSQ 24kgs, 1H SW 20kg
2x:
20kg TGU w 5/5 windmills
32kg GSQ x 5
Loaded CL 40kg, 1/1, x 3
5x superset (up from 4x last week):
DB FSQ 24kgs, 5
1H SW 20kg, 10/10
25 DB FSQ
100 1H total
2H SW 20kg, 15
11:00am - Complete
Notes - Moving very, very slowly today. Still trying to get over a cold, and catch up on sleep from last week and this weekend. Not operating at 100%, but that's ok. I need to focus on getting to bed the next couple of nights. In the end this was a strong effort, particularly on the double front squats, which were some of the best I can remember in any recent memory. Really strong stuff. The 40kg cleans are something else. They feel strong, but it also doesn't necessarily feel like I could press that weight. With that said, I have been holding them in the rack to try and give the body a dose of what these feel like. And they feel fucking heavy!
10:00am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
10:15am- Training session - CL 40kg, superset DB FSQ 24kgs, 1H SW 20kg
2x:
20kg TGU w 5/5 windmills
32kg GSQ x 5
Loaded CL 40kg, 1/1, x 3
5x superset (up from 4x last week):
DB FSQ 24kgs, 5
1H SW 20kg, 10/10
25 DB FSQ
100 1H total
2H SW 20kg, 15
11:00am - Complete
Notes - Moving very, very slowly today. Still trying to get over a cold, and catch up on sleep from last week and this weekend. Not operating at 100%, but that's ok. I need to focus on getting to bed the next couple of nights. In the end this was a strong effort, particularly on the double front squats, which were some of the best I can remember in any recent memory. Really strong stuff. The 40kg cleans are something else. They feel strong, but it also doesn't necessarily feel like I could press that weight. With that said, I have been holding them in the rack to try and give the body a dose of what these feel like. And they feel fucking heavy!
Tuesday, February 23, 2016
2/23/16 Tuesday February 23, 2016 (24kg TGUs, 24kg SLDLs)
9:15am - belly breathing, Primal Move practice, lacrosse ball release - 30 minutes
9:45am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
10:00am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
10:15am - Complete
Notes - Feeling very good. Shoulders very solid, that 24kg is starting to feel small / light in my hand which is a great sign. The heavier TGUs and other work are helping a lot.
9:45am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
10:00am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
10:15am - Complete
Notes - Feeling very good. Shoulders very solid, that 24kg is starting to feel small / light in my hand which is a great sign. The heavier TGUs and other work are helping a lot.
Subscribe to:
Posts (Atom)