7:00am - belly breathing, Primal Move practice, lacrosse ball release - 15 minutes
Break
11:15am - 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
11:30am- Training session - 24kg TGUs, 24kg SLDLs
2x:
24kg full TGUs, 1/1
24kg SLDL, 3/3
11:45am - Complete
Notes - Feeling extremely good today. Good sign as I went a little hard on those 24kg snatches yesterday. Very pleased.
Thursday, April 7, 2016
Wednesday, April 6, 2016
4/6/16 Wednesday April 6, 2016 (32kg CL&PR, 24kg SN 8 mins)
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.
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.
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.
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