Back from being in Spokane
12:30pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
1:00pm - 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
1:15pm- Training session - DB 32kgs FSQ, SS PR, 32kg 1H SW
16kg BU TGU, 1/1 (fail on the R side, then got it)
40kg GSq, 5
24kg TGU, 1/1
44kg GSq, 4 (best ever with this bell)
32kg TGU, 1/1
48kg GSq, 1/1 (best ever with this bell)
4x:
DB 32kg FSQ, 4 (PR)
SS PR 32kgs, 4/4 (PR)
32kg 1H SW, 5/5, x 10
100 swings
2:00pm - Complete
Notes - Was in Spokane yesterday afternoon and this morning, came back and hit this mid day. Wow, this was very strong. Personal records on front squatting the double 32s and seesawing pressing them as well. 4 sets of 4 reps, each lift. I had to grind out the last presses in the last two sets, but stayed with very good form and got the reps. This was pretty close to a max on the last set, last reps, for sure, but really delighted to get a strong grind in and finish these lifts. 1H swinging the 32kg it felt like a 24!!!! Unreal. Love it.
Wednesday, July 20, 2016
7/19/16 Tuesday July 19, 2016 (24kg TGU, SLDL)
6:45am - belly breathing, Primal Move practice, lacrosse ball release - 15 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 24g with 3 presses and rotations, 1/1
7:15am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:20am - Complete
Notes - Good day, uneventful.
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 24g with 3 presses and rotations, 1/1
7:15am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg SLDL, 3/3
7:20am - Complete
Notes - Good day, uneventful.
Monday, July 18, 2016
7/18/16 Monday July 18, 2016 (36kg CL&PR, 48kg 2H SW)
6:30am - belly breathing, lacrosse ball, Primal Move practice - 45 minutes (extra mobility time, lacrosse ball)
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
7:30am- Training session - 36kg CL&PR, 48kg 2H SW
2x:
24kg TGU, 1/1
48kg DL, 5
20kg BU PR, 1/1
20kg windmill, 1/1
40kg loaded CL, 1/1
44kg HSP, 1, x 3
44kg loaded CL, 1/1
4x:
36kg CL&PR, 1/1, 2/2
12 presses per arm
48kg 2H SW, 10, x 5
50 2H SW
8:15am - Complete
Notes - Tough sledding this morning, felt a little bit like I was hanging on trying to survive this one:) Took me some time to warm up, didn't feel energized like I was hoping this morning. Did get in some good work, I felt like 4 sets of clean and pressing the 36 kg for 1/1, 2/2 was pretty solid. Got in some heavy swings with the 48kg. As I write this my right oblique and hip are tight, need to stretch out and mobilize this evening.
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
7:30am- Training session - 36kg CL&PR, 48kg 2H SW
2x:
24kg TGU, 1/1
48kg DL, 5
20kg BU PR, 1/1
20kg windmill, 1/1
40kg loaded CL, 1/1
44kg HSP, 1, x 3
44kg loaded CL, 1/1
4x:
36kg CL&PR, 1/1, 2/2
12 presses per arm
48kg 2H SW, 10, x 5
50 2H SW
8:15am - Complete
Notes - Tough sledding this morning, felt a little bit like I was hanging on trying to survive this one:) Took me some time to warm up, didn't feel energized like I was hoping this morning. Did get in some good work, I felt like 4 sets of clean and pressing the 36 kg for 1/1, 2/2 was pretty solid. Got in some heavy swings with the 48kg. As I write this my right oblique and hip are tight, need to stretch out and mobilize this evening.
Sunday, July 17, 2016
7/15/16 Saturday July 15, 2016 (KB circuit)
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.
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.
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.
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