7:15am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
7:45am - 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
8:00am- Training session - 32kg CL&PR, 24kg SN 8 mins
2x:
20kg TGU with bridge, 1/1
24kg GSq, 5
24kg PR, 3/3
24kg 2H SW, 10
5x:
32kg CL&PR, 1/1
5 total CL&PR each arm 32kg
8 mins of snatching:
24kg SN, 6/6, on the minute, last minute 8/8
100 total reps
24kg 2H SW, 10
8:35am - Complete
Notes - Went to bed extremely late last night, not much rest at all. I knew this was going to be a little tough. But I fucking crushed this training session. Really, really excited about the snatches. Using the vertical jump to get the feet and hips in the right position, I had a lot of power here. Really exciting. Pressing that 32kg is starting to feel like no big deal (well at least for singles haha). I need some great recovery the next 48 hours. I have an appointment at Kinetics this afternoon and that will be good. Excited to feel like I have achieved a decent course correction here with Kevin's advice on the stance.
Wednesday, April 6, 2016
Tuesday, April 5, 2016
4/5/16 Tuesday April 5, 2016 (24kg TGUs, 24kg SLDLs)
7:00am - belly breathing, Primal Move practice, lacrosse ball release - 15 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
7:30am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:45am - Complete
Notes - Solid. Good recovery from the pressing work yesterday. Good sign.
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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
quadruped shoulder rotations against the wall
7:30am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:45am - Complete
Notes - Solid. Good recovery from the pressing work yesterday. Good sign.
Monday, April 4, 2016
4/4/16 Monday April 4, 2016 (32kg CL&PR, 28kg 2H SW)
7:30am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
8:00am - 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
8:15am- Training session - 32kg CL&PR, 28kg 2H SW
2x:
16kg TGU with bridge, 1/1
48kg DL, 5
24kg PR, 3/3
24kg PR, 3/3
3x:
32kg CL&PR, 1/1, 2/2
9 total CL&PR each arm 32kg
10 mins:
28kg 2H SW, 10, on the minute
100 2H SW
9:00am - Complete
Notes - Solid day. Got good rest, feeling pretty refreshed. Going to try and get a good week in here before I have to be in NYC next week and training could get interrupted.
8:00am - 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
8:15am- Training session - 32kg CL&PR, 28kg 2H SW
2x:
16kg TGU with bridge, 1/1
48kg DL, 5
24kg PR, 3/3
24kg PR, 3/3
3x:
32kg CL&PR, 1/1, 2/2
9 total CL&PR each arm 32kg
10 mins:
28kg 2H SW, 10, on the minute
100 2H SW
9:00am - Complete
Notes - Solid day. Got good rest, feeling pretty refreshed. Going to try and get a good week in here before I have to be in NYC next week and training could get interrupted.
Saturday, April 2, 2016
4/2/16 Saturday April 2, 2016 (24kg KB aerobics)
In Spokane
8:20am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
8:50am - 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
9:05am- Training session - 24kg KB aerobics
24kg TGU with bridge, 1/1
24kg GSq, 5
3x:
24kg CL, PR, FSQ, SN, 1, 2, 3
18 CL, 18 PR, 18 FSQ, 18 SN
Rocking
9:40am - Complete
Notes - Feeling much better today. Both the inner thighs as well as low back. Slept really well, felt energized this morning. All the movements felt good, I continued to use the standing vertical jump test for proper feet placement. Surprised how much wider the stance is compared to what I have been using. I really did get too narrow recently and it clearly was impacting the adductors and the low back. Going for a nice walk in Spokane and then into the car back to Seattle.
8:20am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
8:50am - 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
9:05am- Training session - 24kg KB aerobics
24kg TGU with bridge, 1/1
24kg GSq, 5
3x:
24kg CL, PR, FSQ, SN, 1, 2, 3
18 CL, 18 PR, 18 FSQ, 18 SN
Rocking
9:40am - Complete
Notes - Feeling much better today. Both the inner thighs as well as low back. Slept really well, felt energized this morning. All the movements felt good, I continued to use the standing vertical jump test for proper feet placement. Surprised how much wider the stance is compared to what I have been using. I really did get too narrow recently and it clearly was impacting the adductors and the low back. Going for a nice walk in Spokane and then into the car back to Seattle.
Friday, April 1, 2016
4/1/16 Friday April 1, 2016 (24kg 2H SW, CL&PR)
In Spokane
8:00am - belly breathing, lacrosse ball and KB handle release, Primal Move practice - 40 minutes
8:40am - 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
8:55am- Training session - 24kg 2H SW, CL&PR
24kg TGU with bridge, 1/1
24kg GSq, 5
5x:
24kg 2H SW, 10
24kg CL&PR, 5/5
24kg 2H SW, 18
9:20am - Complete
Notes - This was an improvement today. Got some tips from Kevin to use a standing vertical jump before doing any swings or other movements, so that my feet would land in the optimal position and I could use that then for swings, cleans, presses etc. What I found by doing this is that my feet were definitely landing much wider than the stance I had been using lately, and my toes were pointed out a bit more as well. What possibly was occurring is that the narrower stance was putting pressure on my inner thigh muscles, leading to some of the discomfort I have been feeling in the inner thighs and low left back area. This was clearly headed in a positive direction as the swings, cleans and presses had way more power today, just felt better. Tight in the low left back area still as I write this during the evening, but I will keep working on things. I have a deep tissue massage on Sunday after getting back to Seattle, and also have a Kinetics appointment on Wednesday. I think those things will also help.
8:00am - belly breathing, lacrosse ball and KB handle release, Primal Move practice - 40 minutes
8:40am - 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
8:55am- Training session - 24kg 2H SW, CL&PR
24kg TGU with bridge, 1/1
24kg GSq, 5
5x:
24kg 2H SW, 10
24kg CL&PR, 5/5
24kg 2H SW, 18
9:20am - Complete
Notes - This was an improvement today. Got some tips from Kevin to use a standing vertical jump before doing any swings or other movements, so that my feet would land in the optimal position and I could use that then for swings, cleans, presses etc. What I found by doing this is that my feet were definitely landing much wider than the stance I had been using lately, and my toes were pointed out a bit more as well. What possibly was occurring is that the narrower stance was putting pressure on my inner thigh muscles, leading to some of the discomfort I have been feeling in the inner thighs and low left back area. This was clearly headed in a positive direction as the swings, cleans and presses had way more power today, just felt better. Tight in the low left back area still as I write this during the evening, but I will keep working on things. I have a deep tissue massage on Sunday after getting back to Seattle, and also have a Kinetics appointment on Wednesday. I think those things will also help.
Wednesday, March 30, 2016
3/30/16 Wednesday March 30, 2016 (24kg GSq, 2H SW, push-ups)
At Cannon Beach at the Oregon Coast
8:00am - belly breathing, lacrosse ball release, Primal Move practice - 40 minutes
8:40am - 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
8:55am- Training session - 24kg GSq, 2H SW, push-ups
16kg TGU with bridge, 1/1
16kg GSq, 5
Circuits (5 total):
24kg GSq, 2, 4, 6, 8, 10
24kg 2H SW, 20, 18, 16, 14, 12
Pushups - 5
9:30am - Complete
Notes - Training was fine today. Really frustrated with the tight adductors, left hip, oblique are impacted, wraps around the low back. Same stuff I had last year on and off. I need to figure out a way to sort this out and stay away from this re-occuring and continuing to be an issue like this. IN each instance it seems to have been brought on by a lot of overhead lifting and getting to heavier loads. There must a breakdown in my technique combined with not enough focus on keeping the hips mobile and not getting tight like this. I need to get out of my own head here and just re-center and find a productive way forward. All of the stress of the last month, lots of travel, new relationship etc. has clearly caught up with me as well and I would say I have run the meter too hot here yet again.
8:00am - belly breathing, lacrosse ball release, Primal Move practice - 40 minutes
8:40am - 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
8:55am- Training session - 24kg GSq, 2H SW, push-ups
16kg TGU with bridge, 1/1
16kg GSq, 5
Circuits (5 total):
24kg GSq, 2, 4, 6, 8, 10
24kg 2H SW, 20, 18, 16, 14, 12
Pushups - 5
9:30am - Complete
Notes - Training was fine today. Really frustrated with the tight adductors, left hip, oblique are impacted, wraps around the low back. Same stuff I had last year on and off. I need to figure out a way to sort this out and stay away from this re-occuring and continuing to be an issue like this. IN each instance it seems to have been brought on by a lot of overhead lifting and getting to heavier loads. There must a breakdown in my technique combined with not enough focus on keeping the hips mobile and not getting tight like this. I need to get out of my own head here and just re-center and find a productive way forward. All of the stress of the last month, lots of travel, new relationship etc. has clearly caught up with me as well and I would say I have run the meter too hot here yet again.
Tuesday, March 29, 2016
3/29/16 Tuesday March 29, 2016 (24kg TGUs, 24kg SLDLs)
At Cannon Beach, Oregon Coast
10:30am - belly breathing, Primal Move practice, lacrosse ball release - 15 minutes
10:45am - 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
11:00am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg full TGUs, 1/1
24kg SLDL, 3/3
11:15am - Complete
Notes - Very good night last night and day today at the Oregon Coast. Great times with my kids, the weather is stunning. Last night I spent one hour on my back doing the supine groin stretch from the book Pain Free, really releasing a ton of tension in my shoulders, and low back, trying to release that tension from the inner thighs (adductors). That was extremely good and today my body really felt noticeably better. I need to keep working those drills and also add in a couple of others (wall sits for one). It's clear that the heavy and frequent overhead work has caught up with me a bit and I need to balance things out again, and I will focus on doing that. These full get-ups felt good today, noticed that lockout on the left side was a bit challenging, surprised me, again I think that's another sign of something that needs increased focused in terms of getting the thoracic spine loosened up, moving better, so I can get overhead better. Need improved connection between the hips and shoulders again. All in all I think I figured something out so I will pursue this course of action with some vigor.
10:30am - belly breathing, Primal Move practice, lacrosse ball release - 15 minutes
10:45am - 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
11:00am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg full TGUs, 1/1
24kg SLDL, 3/3
11:15am - Complete
Notes - Very good night last night and day today at the Oregon Coast. Great times with my kids, the weather is stunning. Last night I spent one hour on my back doing the supine groin stretch from the book Pain Free, really releasing a ton of tension in my shoulders, and low back, trying to release that tension from the inner thighs (adductors). That was extremely good and today my body really felt noticeably better. I need to keep working those drills and also add in a couple of others (wall sits for one). It's clear that the heavy and frequent overhead work has caught up with me a bit and I need to balance things out again, and I will focus on doing that. These full get-ups felt good today, noticed that lockout on the left side was a bit challenging, surprised me, again I think that's another sign of something that needs increased focused in terms of getting the thoracic spine loosened up, moving better, so I can get overhead better. Need improved connection between the hips and shoulders again. All in all I think I figured something out so I will pursue this course of action with some vigor.
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