7:00am - belly breathing, lacrosse ball, Primal Move practice - 60 minutes (significant extra time mobilizing, lacrosse ball work - traps, shoulders, triceps, forearms)
8:00am - 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
8:15am- Training session - loaded cleans, 36kg PR, 28kg 1H SW
2x:
BU TGU, 12kg, 1/1
48kg DL, 5
BU Windmill, 12kg, 2/2
BU PR, 20kg, 1/1
40kg HSP, 1, x 3
2x:
40kg loaded CL, 1/1
44kg loaded CL, 1/1
48kg loaded CL, 1/1 (PR - had not done this before)
36kg PR, 1/1, x 5
10 36kg presses
3x:
28kg 1H SW, 5/5
50 total swings
9:00am - Complete
Notes - Very interesting day. Took a lot of time to warm up, there was some delayed DOMs from hard training on Friday and Saturday that caught up to me this morning. Main spots are right pec, bicep, elbow (believe the main source is pec). I did a lot of mobilizing and lacrosse ball work, it helped a lot and got me ready to go. I think I just need to get a bit more soft tissue work done - I have been training hard and just need to focus on recovery equally leading up to Dallas SFG2. After I got going, great training session, and I was particularly excited about the loaded cleans. Set a PR by cleaning the Beast. I have to clean the damn thing before I am ever going to press, so this is a start. The cleans were strong. I was pushing my feet into the floor, firing the lats, and loading the glutes. Really got a lot tighter - this is good. I carried over the same focus to pressing the 36kg and got some very strong presses in. Finishing with 1H SW with the 28kg was almost like a walk in the park:)
Monday, July 11, 2016
Sunday, July 10, 2016
7/9/16 Saturday July 9, 2016 (32kg PR, DB 32kgs FSQ - PR)
8:30am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
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
9:45am- Training session - 32kg PR, DB 32kgs FSQ
3x:
BU TGU, 12kg, 1/1
40kg GSq, 5 (bell up 44kg, 48kg for set 2, 3)
BU PR, 20kg, 1/1
32kg PR, 4/4
DB 32kgs FSQ, 4 (realized I needed to drop to sets of 3)
4x:
32kg PR, 3/3
DB 32kgs FSQ, 3
16 total reps each arm 32kg military PR
16 total reps DB 32kgs FSQ (think that was a PR)
48kg 2H SW, 10, x 3 (supposed to do 5 sets but ran out of time)
10:30am - Complete
Notes - Interesting day, and makes me feel better about where I am at in training overall after being slightly dissapointed yesterday after not being able to press the 40kg on my R side (again). To be able to pass the SFG snatch test with 100 reps with the 24kg in 5 minutes and then the next day be military pressing the 32kg for sets of 3 or 4, and then be double front squatting two 32s in a very controlled and solid fashion, I have to be grateful for where I am at. Yes my conditioning could be better. I have put on a lot of size this year, honestly a lot of muscle, and my conditioning has suffered a bit. But it's still pretty damn good. On the other hand, I'd like to be able to say I am already able to press the beast 48kg which is my 1/2 bodyweight press, therefore know I will go into the SFG2 weekend and pass that test. But that is not the case. On a great day right now I could press the 44kg with my left, and the 40kg on my right (got to keep working those restrictions on the R side). I know the 48kg is not going up today. I have one month until testing - 4 weeks to the day. I know I just need to keep going, one day at a time, brick by brick, and I will get there eventually. Need to keep being smart and really focusing on technique and paying attention to how my body is responding. Today, I seriously focused on my press groove, really tried to get tight, and really tried to use my glutes and my lats to press those bells. I really got some great reps with the 32kg, particularly on the R side, and I think recaptured a little bit of what I didn't seem to have yesterday when pressing the 40kg. All in all, pleased, and grateful. Also as one aside, trying to goblet squat the 44 and 48kg was a bitch. Will have to ask Kevin how the hell you get the bells off the ground and into the rack effectively.
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
9:45am- Training session - 32kg PR, DB 32kgs FSQ
3x:
BU TGU, 12kg, 1/1
40kg GSq, 5 (bell up 44kg, 48kg for set 2, 3)
BU PR, 20kg, 1/1
32kg PR, 4/4
DB 32kgs FSQ, 4 (realized I needed to drop to sets of 3)
4x:
32kg PR, 3/3
DB 32kgs FSQ, 3
16 total reps each arm 32kg military PR
16 total reps DB 32kgs FSQ (think that was a PR)
48kg 2H SW, 10, x 3 (supposed to do 5 sets but ran out of time)
10:30am - Complete
Notes - Interesting day, and makes me feel better about where I am at in training overall after being slightly dissapointed yesterday after not being able to press the 40kg on my R side (again). To be able to pass the SFG snatch test with 100 reps with the 24kg in 5 minutes and then the next day be military pressing the 32kg for sets of 3 or 4, and then be double front squatting two 32s in a very controlled and solid fashion, I have to be grateful for where I am at. Yes my conditioning could be better. I have put on a lot of size this year, honestly a lot of muscle, and my conditioning has suffered a bit. But it's still pretty damn good. On the other hand, I'd like to be able to say I am already able to press the beast 48kg which is my 1/2 bodyweight press, therefore know I will go into the SFG2 weekend and pass that test. But that is not the case. On a great day right now I could press the 44kg with my left, and the 40kg on my right (got to keep working those restrictions on the R side). I know the 48kg is not going up today. I have one month until testing - 4 weeks to the day. I know I just need to keep going, one day at a time, brick by brick, and I will get there eventually. Need to keep being smart and really focusing on technique and paying attention to how my body is responding. Today, I seriously focused on my press groove, really tried to get tight, and really tried to use my glutes and my lats to press those bells. I really got some great reps with the 32kg, particularly on the R side, and I think recaptured a little bit of what I didn't seem to have yesterday when pressing the 40kg. All in all, pleased, and grateful. Also as one aside, trying to goblet squat the 44 and 48kg was a bitch. Will have to ask Kevin how the hell you get the bells off the ground and into the rack effectively.
Friday, July 8, 2016
7/8/16 Friday July 8, 2016 (SFG 1 testing, pressing)
6:15am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
6:45am - 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
7:00am- Training session - SFG 1 testing, pressing
24kg TGU, 3/3 windmills
24kg GSq, 5
paralletes, 20 second hold
32kg TGU, 1/1
24kg 1H SW, 10/10
DB 24kgs CL, 5
DB 24kgs FSQ, 5
24kg SN, 5/5
24kg PR, 5/5
32kg PR, 1/1
36kg PR, 1/1
40kg PR, missed on right, got the left
40kg PR, missed on right, loaded clean on the left
40kg PR, missed on right, loaded clean on the left
24kg SN, 5 minutes - snatch test 100 reps
got 100 reps right as the alarm started to go off - got it.
Rep scheme was
20/20, 10/10, set the bell down - 50 reps, at 2 minutes
10/10, set the bell down - at 70 reps
5/5, 5/5, set the bell down - 90 reps
5/5 and a rush on the final 10 to get to 100 reps total in time
24kg 2H SW - 10
7:45am - Complete
Notes - Somewhat of a mixed bag today given the results of trying to press the 40kg. The 36kg went up no problem. With the 40kg, I definitely see the limitations I have with being a little tighter in the pec, and the forearm, elbow, on the right side. This is a mobility pattern I have to do something about if I am going to break through here. My technique just was not good enough, I was not using the lats and glutes enough on the R side. I felt like I let my shoulder rise and felt the press way too much in the arm / elbow and not enough in the lat / glute. I am extremely frustrated but so it goes, back to the drawing board. I salvaged something here by being able to complete the snatch test at least. I have only successfully completed it 3 total times - once before SFG1, at SFG1, and today. So that is something. Not an ideal rep scheme, I was absolutely struggling with my wind, it was not a strength problem. Grip was a slight issue too. I likely need longer rep sets on the snatch the next few weeks to get ready. But - I did get it.
6:45am - 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
7:00am- Training session - SFG 1 testing, pressing
24kg TGU, 3/3 windmills
24kg GSq, 5
paralletes, 20 second hold
32kg TGU, 1/1
24kg 1H SW, 10/10
DB 24kgs CL, 5
DB 24kgs FSQ, 5
24kg SN, 5/5
24kg PR, 5/5
32kg PR, 1/1
36kg PR, 1/1
40kg PR, missed on right, got the left
40kg PR, missed on right, loaded clean on the left
40kg PR, missed on right, loaded clean on the left
24kg SN, 5 minutes - snatch test 100 reps
got 100 reps right as the alarm started to go off - got it.
Rep scheme was
20/20, 10/10, set the bell down - 50 reps, at 2 minutes
10/10, set the bell down - at 70 reps
5/5, 5/5, set the bell down - 90 reps
5/5 and a rush on the final 10 to get to 100 reps total in time
24kg 2H SW - 10
Notes - Somewhat of a mixed bag today given the results of trying to press the 40kg. The 36kg went up no problem. With the 40kg, I definitely see the limitations I have with being a little tighter in the pec, and the forearm, elbow, on the right side. This is a mobility pattern I have to do something about if I am going to break through here. My technique just was not good enough, I was not using the lats and glutes enough on the R side. I felt like I let my shoulder rise and felt the press way too much in the arm / elbow and not enough in the lat / glute. I am extremely frustrated but so it goes, back to the drawing board. I salvaged something here by being able to complete the snatch test at least. I have only successfully completed it 3 total times - once before SFG1, at SFG1, and today. So that is something. Not an ideal rep scheme, I was absolutely struggling with my wind, it was not a strength problem. Grip was a slight issue too. I likely need longer rep sets on the snatch the next few weeks to get ready. But - I did get it.
Thursday, July 7, 2016
7/7/16 Thursday July 7, 2016 (24kg TGU, SLDL)
7:15am - belly breathing, Primal Move practice, lacrosse ball release - 15 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 24g with 3 presses and rotations, 1/1
7:45am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:50am - Complete
Notes - Good day, uneventful. Feeling ok. Kind of worn out from work and I just took a few days off even.
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 24g with 3 presses and rotations, 1/1
7:45am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:50am - Complete
Notes - Good day, uneventful. Feeling ok. Kind of worn out from work and I just took a few days off even.
Wednesday, July 6, 2016
7/6/16 Wednesday July 6 2016 (DB 24kgs complex)
6:15am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
6:45am - 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
7:00am- Training session - DB 24kgs complex
24kg TGU, 3/3 windmills, x 2
2x:
DB 24kgs DL, 5
2H SW 24kg, 10
30 minutes:
DB 24kgs CL 2, SS PR 2, FSQ 2
DB 24kgs CL 3, SS PR 3, FSQ 3
7:45am - Complete
Notes - Great training session, challenging, but strong throughout. I am very encouraged by this, a great effort today with very good focus and technique. Coming off a less than ideal training session result on Monday from Priest Lake, this was good.
6:45am - 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
7:00am- Training session - DB 24kgs complex
24kg TGU, 3/3 windmills, x 2
2x:
DB 24kgs DL, 5
2H SW 24kg, 10
30 minutes:
DB 24kgs CL 2, SS PR 2, FSQ 2
DB 24kgs CL 3, SS PR 3, FSQ 3
DB 24kgs CL 5, SS PR 5, FSQ 5
I was able to get 4 full rounds of the above, and a final round of 2 reps and 3 reps, did not get in the final set of 5 reps before time was up
Overall that was a total of 45 reps of each lift with double 24s, a lot of volume
7:45am - Complete
Notes - Great training session, challenging, but strong throughout. I am very encouraged by this, a great effort today with very good focus and technique. Coming off a less than ideal training session result on Monday from Priest Lake, this was good.
Tuesday, July 5, 2016
7/4/16 Monday July 4, 2016 (DB PPR 24kgs, SN 24kg 10 mins AMRAP)
From Priest Lake, Idaho
8:30am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
Break
2:00pm - Kettlebell warm up
BU CL, 12kg, 2/2
BU FSQ, 12kg, 2/2
Overhead carry, 16kg, 1/1
Overhead carry, 24kg, 1/1
Overhead hold, marching in place, 24kg, 5/5
2x:
2H SW, 24kg, 20
DB DL 24kgs, 5
2:20pm- Training session - loaded cleans, DB Push PR, 24kgs, 24kg SN 10 mins AMRAP
5x:
DB PPR, 24kgs, 5
10 minutes snatch, 24kg, AMRAP
15/15, 10/10, set the bell down - 2:30mins
10/10, set the bell down (70 reps)
10/10, set the bell down - 6 mins (90 reps - not good for the snatch test)
5/5, 10/10, set the bell down
1/1 - 10 minutes time up, 122 total reps
9/9 - wanted to get at least 140 reps total
2:45pm - Complete
Notes - An interesting day. Was in Priest Lake, Idaho with my girlfriend, her friends and family. Flew over to Spokane on Saturday afternoon, had a lot of fun Saturday evening, all day Sunday, and was in relax mode on Monday the holiday. I had her bring my bells and got down to work for this training session. I had noticed that I was pretty tight in the shoulders and pecs from the traveling, etc. but had done a pretty good job of working that out with some mobility work and the overhead holds, etc. in the warm up. Immediately as I started my first set of the push presses with the 24s I was like holy shit, I am tired, this is harder than it should be. That was fine, I focused a lot on technique and got in some very good reps on the push press. It's a movement I enjoy. I had not done that in some time so it took a little bit to really nail the reps, but they felt good. Snatching was hard as hell. And I mean - HARD. I was seriously gassed and I was very concerned about bad reps, so I just did not want to push too hard. I got 122 reps in 10 minutes, that is not a good result at all, and had me somewhat concerned given the snatch test coming up for my SFG2 weekend in Dallas where I need to hit 100 reps in 5 minutes. I thought about this a bit though afterwards and realized that doing the training in Priest Lake, I was at elevation - I just checked google as I write this summary on Tuesday evening and see that Seattle and Dallas are basically at sea level - 400 ft of elevation, and Priest Lake is 2500 ft. I think this definitely could have something to do with the results on Saturday as my body is not conditioned to working at that elevation. Something to discuss with Kevin. I am not quite sure what to conclude here but we had better keep some conditioning and snatching going this month leading up to the SFG2 based on this data point.
8:30am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
Break
2:00pm - Kettlebell warm up
BU CL, 12kg, 2/2
BU FSQ, 12kg, 2/2
Overhead carry, 16kg, 1/1
Overhead carry, 24kg, 1/1
Overhead hold, marching in place, 24kg, 5/5
2x:
2H SW, 24kg, 20
DB DL 24kgs, 5
2:20pm- Training session - loaded cleans, DB Push PR, 24kgs, 24kg SN 10 mins AMRAP
5x:
DB PPR, 24kgs, 5
10 minutes snatch, 24kg, AMRAP
15/15, 10/10, set the bell down - 2:30mins
10/10, set the bell down (70 reps)
10/10, set the bell down - 6 mins (90 reps - not good for the snatch test)
5/5, 10/10, set the bell down
1/1 - 10 minutes time up, 122 total reps
9/9 - wanted to get at least 140 reps total
2:45pm - Complete
Notes - An interesting day. Was in Priest Lake, Idaho with my girlfriend, her friends and family. Flew over to Spokane on Saturday afternoon, had a lot of fun Saturday evening, all day Sunday, and was in relax mode on Monday the holiday. I had her bring my bells and got down to work for this training session. I had noticed that I was pretty tight in the shoulders and pecs from the traveling, etc. but had done a pretty good job of working that out with some mobility work and the overhead holds, etc. in the warm up. Immediately as I started my first set of the push presses with the 24s I was like holy shit, I am tired, this is harder than it should be. That was fine, I focused a lot on technique and got in some very good reps on the push press. It's a movement I enjoy. I had not done that in some time so it took a little bit to really nail the reps, but they felt good. Snatching was hard as hell. And I mean - HARD. I was seriously gassed and I was very concerned about bad reps, so I just did not want to push too hard. I got 122 reps in 10 minutes, that is not a good result at all, and had me somewhat concerned given the snatch test coming up for my SFG2 weekend in Dallas where I need to hit 100 reps in 5 minutes. I thought about this a bit though afterwards and realized that doing the training in Priest Lake, I was at elevation - I just checked google as I write this summary on Tuesday evening and see that Seattle and Dallas are basically at sea level - 400 ft of elevation, and Priest Lake is 2500 ft. I think this definitely could have something to do with the results on Saturday as my body is not conditioned to working at that elevation. Something to discuss with Kevin. I am not quite sure what to conclude here but we had better keep some conditioning and snatching going this month leading up to the SFG2 based on this data point.
Saturday, July 2, 2016
7/2/16 Saturday July 2, 2016 (loaded CL, C&P 36kg, 2H SW 48kg)
8:30am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
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
9:15am- Training session - loaded cleans, CL&PR 36kg, 2H SW 48kg
2x:
hanging
12kg BU TGU, 1/1
48kg DL, 5
parallete bars L-sit hold 10-20 seconds
36kg 2H SW, 5
40kg 2HSP ,3
3x:
40kg loaded CL, 1/1
44kg loaded CL, 1/1
3x:
36kg CL&PR, 1/1, 2/2
9 clean and presses per arm
5x:
48kg 2H SW, 10
10:00am - Complete
Notes - Very heavy day, this was intensive but very good. Lots of work in, the loaded cleans were strong, I need that practice if I am going to come even close to trying to press at least the 44 at SFGII, ideally the beast as I need that to pass the strength test. I keep focusing on how far I have come and I just need to keep going at this pace, and I will get there. The 36kg presses were easier today than on Wednesday, so that that was a good sign. Off to Priest Lake, ID to enjoy a holiday weekend - very excited.
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
9:15am- Training session - loaded cleans, CL&PR 36kg, 2H SW 48kg
2x:
hanging
12kg BU TGU, 1/1
48kg DL, 5
parallete bars L-sit hold 10-20 seconds
36kg 2H SW, 5
40kg 2HSP ,3
3x:
40kg loaded CL, 1/1
44kg loaded CL, 1/1
3x:
36kg CL&PR, 1/1, 2/2
9 clean and presses per arm
5x:
48kg 2H SW, 10
10:00am - Complete
Notes - Very heavy day, this was intensive but very good. Lots of work in, the loaded cleans were strong, I need that practice if I am going to come even close to trying to press at least the 44 at SFGII, ideally the beast as I need that to pass the strength test. I keep focusing on how far I have come and I just need to keep going at this pace, and I will get there. The 36kg presses were easier today than on Wednesday, so that that was a good sign. Off to Priest Lake, ID to enjoy a holiday weekend - very excited.
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