1:45pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
2:15pm - 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
2:30pm- Training session - KB circuit
2x:
12kg BU TGU, 1/1
12kg BU Windmill, 1/1
24kg 2H SW, 10
32kg 2H SW, 10
Circuit, 3x:
32kg TGU, 1/1
32kg 1H SW, 5/5
32kg CL&PR, 3/3
32kg 1H SW, 5/5
48kg GSq, 3
32kg 1H SW, 5/5
24kg SN, 10/10
Good volume here overall
24kg 2H SW, 10
3:15pm - Complete
Notes - Solid day, did this in the afternoon, it was quite hot outside, I was sweating a ton (did this out in the sun, because of the get-ups, kind of wish I had done this under the canopy but oh well. Had to take breaks, this was pretty tough in terms of the conditioning element. Real solid movements overall though I am not particularly comfortable doing goblet squats with the 48kg. Getting that bell off the ground is difficult. Overall though, felt very good, very pleased, lot of time with the 32kg. Really noticing body composition changes lately. Traps have just absolutely blown up, insane. That's been a real nice side benefit without really focusing on that, just really trying to hone in on the training. I think I have really noticed once I passed that threshold to be using the 32kg all the time for a lot of stuff, things really started to accelerate with the muscle growth.
Sunday, July 17, 2016
Friday, July 15, 2016
7/15/16 Friday July 14, 2016 (30 minutes KB aerobics 32kg)
6:50am - belly breathing, lacrosse ball, Primal Move practice - 15 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 - 30 mins KB aerobics 32kg
24kg TGU, 1/1
24kg GSq, 5
32kg 2H SW, 10
30 minutes KB aerobics 32kg:
32kg SW 2, CL 2, Push PR 2, set down, switch hands
Didn't really count reps/sets, just want a smooth and consistent pace. I would guess 12-15 sets
32kg 2H SW, 10
8:00am - Complete
Notes - Kevin was sick this morning so we had to postpone a training session. He suggested KB aerobics, so I just decided to go with a 32kg session and see what that was like. How cool to be able to flip the 32kg around for 30 minutes. That is a decent load moved overall for sure. I want with swings, cleans, and push presses, for doubles, for each set. Decided on the push press as I have been practicing it lately and knew that would get me a decent number of overhead lifts without the grind of pressing the bells each time, and keeping this to more of a ballastic workout. As a result decided to leave out squats as well, just swings, cleans, and push press. I really enjoy these KB aerobics sessions, you can mix and match and it's excellent. I also have to say I have really enjoyed all the single bell work the last 6 months. I would say now I prefer single bell work over doubles in pretty much every movement except front squats, which I do not love with a single bell but are great with two. I definitely prefer the seesaw over double presses, my body responds much better, does not respond well to double presses for some reason. Now double snatches on the other hand..... well I would have to actually practice those to know! In due course.
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 - 30 mins KB aerobics 32kg
24kg TGU, 1/1
24kg GSq, 5
32kg 2H SW, 10
30 minutes KB aerobics 32kg:
32kg SW 2, CL 2, Push PR 2, set down, switch hands
Didn't really count reps/sets, just want a smooth and consistent pace. I would guess 12-15 sets
8:00am - Complete
Notes - Kevin was sick this morning so we had to postpone a training session. He suggested KB aerobics, so I just decided to go with a 32kg session and see what that was like. How cool to be able to flip the 32kg around for 30 minutes. That is a decent load moved overall for sure. I want with swings, cleans, and push presses, for doubles, for each set. Decided on the push press as I have been practicing it lately and knew that would get me a decent number of overhead lifts without the grind of pressing the bells each time, and keeping this to more of a ballastic workout. As a result decided to leave out squats as well, just swings, cleans, and push press. I really enjoy these KB aerobics sessions, you can mix and match and it's excellent. I also have to say I have really enjoyed all the single bell work the last 6 months. I would say now I prefer single bell work over doubles in pretty much every movement except front squats, which I do not love with a single bell but are great with two. I definitely prefer the seesaw over double presses, my body responds much better, does not respond well to double presses for some reason. Now double snatches on the other hand..... well I would have to actually practice those to know! In due course.
Thursday, July 14, 2016
7/14/16 Thursday July 14, 2016 (24kg TGU, SLDL)
6:30am - belly breathing, Primal Move practice, lacrosse ball release - 20 minutes
6:50am - 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
7:05am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:10am - Complete
Notes - Good day, uneventful.
6:50am - 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
7:05am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:10am - Complete
Notes - Good day, uneventful.
Wednesday, July 13, 2016
7/13/16 Wednesday July 13, 2016 (TGUs, 20 min laddered single bell chain)
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 - TGUs, 20 min laddered single bell chain
24kg TGU, 1/1
28kg TGU, 1/1
32kg TGU, 1/1
40kg GSq, 5
44kg GSq, 3
48kg GSq, 2
20 minutes laddered single bell chain:
32kg SW + 1 CL + 1 Push PR x 1 rep each x 3, set down, switch hand
36kg SW + 1 CL + 1 Push PR x 1 rep each x 3, set down, switch hand
32kg 2H SW, 10
7:45am - Complete
4:30pm - Kinetics appt 1 hr
Notes - Wow, this was a very interesting training session. It didn't totally hit me until I am writing this evening. I was able to get the 40kg bell up over my head in a strong lockout position for 6 reps on each side today. Yes, I did singles with that bell for the chain, not triples, without setting the bell down but who cares (I had a sense after doing the 36kg that I needed to go with singles on the 40kg - very good decision). I don't think I have every swung the 40kg with one hand (just loaded cleans), had not push pressed that bell, and have only pressed it overhead with my left hand (max press), not done it on the right side yet. So this was frankly awesome and it didn't even really hit me during the training session because I was wishing I could have followed the protocol and not done singles. The other thing that really hit me - that 32kg seriously felt like a 24kg. I am not kidding. That is unbelievable to me. I honestly felt like I could have gone and gone and gone with that 32kg. Fucking amazing. So grateful for all the progress this year. Also got in an appointment at Kinetics today, really stepping up the recovery time, I have 3 massages and another appt with Kinetics scheduled prior to leaving for SFG2 for August 6. Going to make sure I am primed up.
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 - TGUs, 20 min laddered single bell chain
24kg TGU, 1/1
28kg TGU, 1/1
32kg TGU, 1/1
40kg GSq, 5
44kg GSq, 3
48kg GSq, 2
20 minutes laddered single bell chain:
32kg SW + 1 CL + 1 Push PR x 1 rep each x 3, set down, switch hand
36kg SW + 1 CL + 1 Push PR x 1 rep each x 3, set down, switch hand
40kg SW + 1 CL + 1 Push PR x 1 rep each, set down, switch hand, x 3
Total sets - 2
32kg - 6 reps of each on each hand
36kg - 6 reps of each on each hand
40kg - 6 reps of each on each hand
Total sets - 2
32kg - 6 reps of each on each hand
36kg - 6 reps of each on each hand
40kg - 6 reps of each on each hand
7:45am - Complete
4:30pm - Kinetics appt 1 hr
Notes - Wow, this was a very interesting training session. It didn't totally hit me until I am writing this evening. I was able to get the 40kg bell up over my head in a strong lockout position for 6 reps on each side today. Yes, I did singles with that bell for the chain, not triples, without setting the bell down but who cares (I had a sense after doing the 36kg that I needed to go with singles on the 40kg - very good decision). I don't think I have every swung the 40kg with one hand (just loaded cleans), had not push pressed that bell, and have only pressed it overhead with my left hand (max press), not done it on the right side yet. So this was frankly awesome and it didn't even really hit me during the training session because I was wishing I could have followed the protocol and not done singles. The other thing that really hit me - that 32kg seriously felt like a 24kg. I am not kidding. That is unbelievable to me. I honestly felt like I could have gone and gone and gone with that 32kg. Fucking amazing. So grateful for all the progress this year. Also got in an appointment at Kinetics today, really stepping up the recovery time, I have 3 massages and another appt with Kinetics scheduled prior to leaving for SFG2 for August 6. Going to make sure I am primed up.
Monday, July 11, 2016
7/11/16 Monday July 11, 2016 (loaded cleans - PR, 36kg PR, 28kg 1H SW)
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:)
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:)
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.
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