At my parent's house in the Portland area
8:30am - belly breathing, lacrosse ball release, Primal Move practice - 40 minutes
9:10am - Kettlebell warm up
1/2K halos - 16kg, 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
9:25am- Training session - 24kg KB aerobics
2x:
16kg TGU with bridge, 1/1
16kg GSq, 5
24kg KB aerobics, 20 minutes
1 CL, 2 FSQ, 5 1H SW, set down, switch hands
didn't count reps/sets
20 2H SW 24kg
10:00am - Complete
Notes - Down in the Portland area with my kids for their spring break, writing this from Cannon Beach on Monday night. Took a 16kg and a 24kg with me on the trip. This training was fine. I am worn down. The adductors (inner thigh) are tight as hell, and I am doing various things to work on this. It has definitely turned into something requiring immediate attention, as I am getting the same old stuff with sensitively into the low lat, low back on the left side. This has happened before with tight adductors. Most important thing I can do this week is rest, sleep, work on mobility, get this sorted out and going in the right direction. Light KB work is fine.
Monday, March 28, 2016
Sunday, March 27, 2016
3/26/16 Saturday March 26, 2016 (32kg Push PR, 24kg 2H SW)
4:00pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 30 minutes
4:30pm - 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)
4:30pm - 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:
16kg TGU with hip bridge, 1/1
48kg DL, 5
5x:
32kg PPR, 2/2
10 PPR each arm
24kg 2H SW, 5, 10, 15, 20
50 total reps
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
4:45pm- Training session - 32kg Push PR, 2H SW 24kg
4:45pm- Training session - 32kg Push PR, 2H SW 24kg
2x:
16kg TGU with hip bridge, 1/1
48kg DL, 5
5x:
32kg PPR, 2/2
10 PPR each arm
24kg 2H SW, 5, 10, 15, 20
50 total reps
5:15pm - Complete
Notes - Writing this on Sunday, Easter, in the evening. Saturday training was overall a good day. Lots and lots of mobilization and stretching for the abductors and lower left lat. Been dealing with it, this has been a heavy cycle for sure. Body just trying to adjust to the load I think, though I have to find a way to work out some of this stuff more effectively. Probably I need more soft tissue work, which I have not made as much time for lately (massage, Kinetics, body work, acupuncture). I was thinking about it, this 3-week cycle I suspect is the heaviest loads I have trained since I started KBs four years ago. 4 days a week for training, every day had overhead lifts, which can be a challenge for me. There was plenty of heavy bell work as well. This back off week including some vacation time with my kids is coming right when I need it. Going to work on mobilizing, really trying to get at the abductors and hamstrings. Also going to work on the shoulders, I think they are connected, this could be a top-down thing as well given the heavy overhead emphasis of late, which can at times cause me to start having some issues.
Notes - Writing this on Sunday, Easter, in the evening. Saturday training was overall a good day. Lots and lots of mobilization and stretching for the abductors and lower left lat. Been dealing with it, this has been a heavy cycle for sure. Body just trying to adjust to the load I think, though I have to find a way to work out some of this stuff more effectively. Probably I need more soft tissue work, which I have not made as much time for lately (massage, Kinetics, body work, acupuncture). I was thinking about it, this 3-week cycle I suspect is the heaviest loads I have trained since I started KBs four years ago. 4 days a week for training, every day had overhead lifts, which can be a challenge for me. There was plenty of heavy bell work as well. This back off week including some vacation time with my kids is coming right when I need it. Going to work on mobilizing, really trying to get at the abductors and hamstrings. Also going to work on the shoulders, I think they are connected, this could be a top-down thing as well given the heavy overhead emphasis of late, which can at times cause me to start having some issues.
Friday, March 25, 2016
3/25/16 Friday March 25, 2016 (40kg CL&FSQ, 20kg snatching 7 mins)
9:00am - belly breathing, lacrosse ball release, Primal Move practice - 40 minutes
9:40am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:55am- Training session - 40kg CL& FSQ, 20kg snatching 7 mins
2x:
20kg TGU with bridge to windmill, 1/1
32kg Gsq, 5
40kg 2H SW HSP, 1x 5
40kg CL&FSQ, off hand helping, 1/1, x 5 (used less help on the off hand than last week)
7 minutes of snatching the 20kg
20kg SN 10/10, x 3, set down and rest
20kg SN 10/10, x 2, set down and rest
Total of 134 snatches with the 20kg in 7 minutes (up from 130 last week)
20kg 2H SW, 10
10:30am - Complete
Notes - Worn down for sure. Got some extra sleep last night, that helped. Abductors are tight, took quite some time the morning stretching and mobilizing them, foam roll, etc. which helped a lot. Training was solid. Cleans with a 40kg and into a FSQ are probably never going to be easy, but the movement was strong. I was able to slighting improve on the snatch numbers. Tough sledding. Right shoulder and elbow are a little tight, and need some attention. One more training session tomorrow and then a back off week, which seems to be coming again at just the right time and for which I plan to enjoy and take advantage of including spending time on the Oregon coast with my kids, and a trip to Spokane with my new lady friend. Should be a great week next week.
9:40am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:55am- Training session - 40kg CL& FSQ, 20kg snatching 7 mins
2x:
20kg TGU with bridge to windmill, 1/1
32kg Gsq, 5
40kg 2H SW HSP, 1x 5
40kg CL&FSQ, off hand helping, 1/1, x 5 (used less help on the off hand than last week)
7 minutes of snatching the 20kg
20kg SN 10/10, x 3, set down and rest
20kg SN 10/10, x 2, set down and rest
20kg SN 10/10, SN 7/7
20kg 2H SW, 10
10:30am - Complete
Notes - Worn down for sure. Got some extra sleep last night, that helped. Abductors are tight, took quite some time the morning stretching and mobilizing them, foam roll, etc. which helped a lot. Training was solid. Cleans with a 40kg and into a FSQ are probably never going to be easy, but the movement was strong. I was able to slighting improve on the snatch numbers. Tough sledding. Right shoulder and elbow are a little tight, and need some attention. One more training session tomorrow and then a back off week, which seems to be coming again at just the right time and for which I plan to enjoy and take advantage of including spending time on the Oregon coast with my kids, and a trip to Spokane with my new lady friend. Should be a great week next week.
Thursday, March 24, 2016
3/24/16 Thursday March 24, 2016 (24kg TGUs, 24kg SLDLs)
7:00am - belly breathing, Primal Move practice, lacrosse ball release - 30 minutes
7:30am - break
9:30am - 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
quadruped shoulder rotations against the wall
9:45am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
10:00am - Complete
Notes - Good stuff here. Left abductor is tight as hell today though.
7:30am - break
9:30am - 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
quadruped shoulder rotations against the wall
9:45am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
10:00am - Complete
Notes - Good stuff here. Left abductor is tight as hell today though.
Wednesday, March 23, 2016
3/23/16 Wednesday March 23, 2016 (SS 24kgs press, 40kg HSP)
7:30am - belly breathing, lacrosse ball release, Primal Move practice - 45 minutes (some extra soft tissue and rollout needed)
8:15am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:30am- Training session - Seesaw press, hike swing park
2x:
20kg TGU with bridge to windmill, 1/1
24kg Renegade Rows on a box, 5/5
5x:
DB 24kgs SS PR 5/5
40kg 2H HSP, x 3 (1 rep at a time)
24kg 2H SW, 20
9:00am - Complete
Notes - Feeling ok rest wise this morning, took some time on lacrosse ball work and other mobility, I needed it. Felt very strong once I got going, and was short on time so really compressed the presses and HSP which was cool that I was able to do that with no issues at all. Pressing is very strong these days. Things are going well. Hamstrings and abductors were feeling better this morning. The pattern though is that I train, they feel fine that day, day 2 they get tight, I try to mobilize them, that works, I train again, and so on.
8:15am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:30am- Training session - Seesaw press, hike swing park
2x:
20kg TGU with bridge to windmill, 1/1
24kg Renegade Rows on a box, 5/5
5x:
DB 24kgs SS PR 5/5
40kg 2H HSP, x 3 (1 rep at a time)
24kg 2H SW, 20
9:00am - Complete
Notes - Feeling ok rest wise this morning, took some time on lacrosse ball work and other mobility, I needed it. Felt very strong once I got going, and was short on time so really compressed the presses and HSP which was cool that I was able to do that with no issues at all. Pressing is very strong these days. Things are going well. Hamstrings and abductors were feeling better this morning. The pattern though is that I train, they feel fine that day, day 2 they get tight, I try to mobilize them, that works, I train again, and so on.
Tuesday, March 22, 2016
3/22/16 Tuesday March 22, 2016 (24kg TGUs, 24kg SLDLs)
7:00am - belly breathing, Primal Move practice, lacrosse ball release - 30 minutes
7:30am - break
9:00am - 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
quadruped shoulder rotations against the wall
9:15am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
9:30am - Complete
Notes - Good stuff here.
7:30am - break
9:00am - 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
quadruped shoulder rotations against the wall
9:15am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg TGUs, 1/1
24kg SLDL, 3/3
9:30am - Complete
Notes - Good stuff here.
Monday, March 21, 2016
3/21/16 Monday March 21, 2016 (1H press - 32kg CL&PR - PR)
6:35am - belly breathing, lacrosse ball release, Primal Move practice - 30 minutes
7:05am - 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
7:20am- Training session - 1H press - 32kg CL&PR- PR
2x:
16kg TGU with bridge, 1/1
24kg Renegade Rows on a box, 5/5
24kg PR, 5/5
28kg PR, 3/3
32kg CL&PR, 2/2, x 5 (PR)
24kg 2H SW, 5, 10, 15, 20
50 2H SW
7:50am - Complete
Notes - Excellent day. Up earlier, felt rested, focused, hit this and hit it well. Another personal record in terms of getting 5 sets on the CL&PR with the 32kg for doubles. I am very pleased. Feeling good with my press technique, and good with the consistent gains, on a slow but appropriate pace. Stacking up the volume here over time. This is very good. Need to get some good mobility work in this evening on my hams and abductors, good rest, get dialed in on the sleeping and get more consistency there.
7:05am - 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
7:20am- Training session - 1H press - 32kg CL&PR- PR
2x:
16kg TGU with bridge, 1/1
24kg Renegade Rows on a box, 5/5
24kg PR, 5/5
28kg PR, 3/3
32kg CL&PR, 2/2, x 5 (PR)
24kg 2H SW, 5, 10, 15, 20
50 2H SW
7:50am - Complete
Notes - Excellent day. Up earlier, felt rested, focused, hit this and hit it well. Another personal record in terms of getting 5 sets on the CL&PR with the 32kg for doubles. I am very pleased. Feeling good with my press technique, and good with the consistent gains, on a slow but appropriate pace. Stacking up the volume here over time. This is very good. Need to get some good mobility work in this evening on my hams and abductors, good rest, get dialed in on the sleeping and get more consistency there.
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