6:15am - belly breathing, lacrosse ball, Primal Move practice - 45 minutes
7:00am - 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
7:15am- Training session - PR ladder, 40kg 2H SW
2x:
20kg TGU with bridge, 1/1
48kg DL, 5
3x:
24kg PR, 3/3
28kg PR, 2/2
32kg PR, 1/1
18 total PR each arm
5x:
40kg 2H SW, 10
50 total reps
7:40am - Complete
Notes - A deload week, this was very nice and easy. Did take me quite some time to warm up, was a bit tight this morning particularly right trap, but was able to work it out with some lacrosse ball focused soft tissue work. Felt very good during the training session. The swings with the 40kg were particularly powerful and strong. Last rep same as the first. Good stuff.
Monday, May 9, 2016
Sunday, May 8, 2016
5/7/16 Saturday May 7, 2016 (KB circuit)
9:45am - belly breathing, lacrosse ball, Primal Move practice - 15 minutes
10:00am - Kettlebell warm up
1/2K halos - 8kg, 8X each side / each leg (total 16X)
1/2K halos - 12kg, 8X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Break
12:00pm- Training session - KB circuit
5x:
16kg TGU full, 1/1
24kg box rows, 3/3
48kg DL, 5
24kg 1H SW, 10/10
24kg 2H SW, 20
12:30pm - Complete
Notes - Great day, good way to end this cycle. Feeling good.
10:00am - Kettlebell warm up
1/2K halos - 8kg, 8X each side / each leg (total 16X)
1/2K halos - 12kg, 8X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Break
12:00pm- Training session - KB circuit
5x:
16kg TGU full, 1/1
24kg box rows, 3/3
48kg DL, 5
24kg 1H SW, 10/10
24kg 2H SW, 20
12:30pm - Complete
Notes - Great day, good way to end this cycle. Feeling good.
Friday, May 6, 2016
5/6/16 Friday May 6, 2016 (DB 28kgs SS PR, 2H HSP 40kg)
6:25pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
6:55pm - 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
7:10am- Training session - DB 28kgs SS PR, 2H HSP 40kg
2x:
20kg TGU to elbow, 1/1
48kg DL, 5
6x:
DB 28kgs SS PR, 4/4
2H HSP 40kg, 4
28kg 2H SW, 20
7:45am - Complete
Notes - Outstanding day, coming to the end of a 3-week cycle here. Lots of progress, really, really pleased with how things have moved forward.
6:55pm - 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
7:10am- Training session - DB 28kgs SS PR, 2H HSP 40kg
2x:
20kg TGU to elbow, 1/1
48kg DL, 5
DB 28kgs SS PR, 4/4
2H HSP 40kg, 4
28kg 2H SW, 20
7:45am - Complete
Notes - Outstanding day, coming to the end of a 3-week cycle here. Lots of progress, really, really pleased with how things have moved forward.
Thursday, May 5, 2016
5/5/16 Thursday May 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 stuff. Feeling very good today.
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 stuff. Feeling very good today.
Wednesday, May 4, 2016
5/4/16 Wednesday May 4, 2016 (44kg loaded CL, DB 24kgs FSQ, 20kg SN)
8:30am - belly breathing, lacrosse ball, Primal Move practice - 35 minutes
9:05am - 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
9:20am- Training session - 44kg loaded CL, DB 24kgs FSQ, 20kg SN
24kg TGU to elbow, 3/3
28kg TGU to elbow, 2/2
5x (up from 4x last week):
DB 24kgs FSQ, 5
20kg SN, 10/10
Totals 25 DB FSQ
100 SN
24kg 2H SW, 20
10:00am - Complete
Notes - Very good today. Stronger yet with cleaning the 44kg. Encouraging. Good squats, double 24s are light, particularly on the clean to the rack. That is crazy.
9:05am - 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
9:20am- Training session - 44kg loaded CL, DB 24kgs FSQ, 20kg SN
24kg TGU to elbow, 3/3
28kg TGU to elbow, 2/2
32kg TGU to elbow, 1 x 3, 1 x 3
44kg loaded CL, 1/1, x 3
44kg loaded CL, 1/1, x 3
DB 24kgs FSQ, 5
20kg SN, 10/10
Totals 25 DB FSQ
100 SN
24kg 2H SW, 20
10:00am - Complete
Notes - Very good today. Stronger yet with cleaning the 44kg. Encouraging. Good squats, double 24s are light, particularly on the clean to the rack. That is crazy.
5/3/16 Tuesday May 3, 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 stuff. Feeling very good today.
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 stuff. Feeling very good today.
Monday, May 2, 2016
5/2/16 Monday May 2, 2016 (32kg C&P - PR, 40kg 2H SW)
6:30am - belly breathing, lacrosse ball, Primal Move practice - 35 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 - 32kg CL&PR, 40kg 2H SW
2x:
20kg TGU with bridge, 1/1
48kg DL, 5
32kg 2H SW, 10
5x (4x):
32kg CL&PR, 1/1, 2/2, 3/3
30 total CL&PR each arm 32kg (PR)
5x:
40kg 2H SW, 10
50 total reps
8:00am - Complete
Notes - Outstanding day, absolutely delighted with the clean and press results today. Yet another PR, getting in 5 sets of ladders to 3. Last rep on the last two sets was not easy, but I was not at failure and had a little bit left in the tank. Getting the volume up to 30 C&Ps per arm, that is not bad. It's a far cry from 5 sets of ladders to 5s like the ROP, but I can honestly see that as a possibility over the course of preparing for SFG2 in August if Kevin thinks that is where we should head towards.
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 - 32kg CL&PR, 40kg 2H SW
2x:
20kg TGU with bridge, 1/1
48kg DL, 5
32kg 2H SW, 10
5x (4x):
32kg CL&PR, 1/1, 2/2, 3/3
30 total CL&PR each arm 32kg (PR)
5x:
40kg 2H SW, 10
50 total reps
8:00am - Complete
Notes - Outstanding day, absolutely delighted with the clean and press results today. Yet another PR, getting in 5 sets of ladders to 3. Last rep on the last two sets was not easy, but I was not at failure and had a little bit left in the tank. Getting the volume up to 30 C&Ps per arm, that is not bad. It's a far cry from 5 sets of ladders to 5s like the ROP, but I can honestly see that as a possibility over the course of preparing for SFG2 in August if Kevin thinks that is where we should head towards.
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