7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
8:00am - Break
9:10am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:25am- Training session - 24kg SN 5/5, 12 mins
3x:
24kg TGU, 1/1
DB 24kgs Kickstand DL, 3/3
24kg 1H SW, 5/5
SN 24kg 5/5, x 12 (My phone died so I did my best to try and go fast, on the minute, for 12 mins approximately)
120 snatches
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
10:00am - Complete
Notes - Great day, really coming around. I seem to have really responded to the bodywork I had on Thursday afternoon, and I am delighted. Love snatching the 24kg. Focused on breathing, ensuring that I was exhaling right out of the hole to help ease effort getting the bell to lockout (anatomical breathing match). This is really helping. I completely missed that point in training leading up to SFG2, but got that tip, and it seems to be helping. Made sure I opened up the hand at the top of each rep so as to not overtax the grip. Did some wrist extension work to finish, again that is helpful I believe.
Saturday, September 10, 2016
Friday, September 9, 2016
9/9/16 Friday September 9, 2016 (TGU, TK PR, GSq, 32kg CL&PR ladders)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:15am- Training session - TGUs, TK PR, GSq, 32kg CL& PR ladders
2x:
24kg TGU, 1/1
TK PR 16kg, 8/8
32kg GSq, 5
32kg CL&PR ladder
2x:
32kg CL& PR, 1/1
32kg CL & PR, 2/2
32kg CL& PR, 3/3
32kg 1H SW, 10 x 2
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:00am - Complete
Notes - Very strong today, this was a good session. Solid in all movements. Really helped having some body work yesterday afternoon, really helped clear up the left low back and hip. Got to focus on recovery work now. Feels great to be doing clean and press ladders with the 32kg again. Really excited. Adding the wrist extension work is excellent too.
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:15am- Training session - TGUs, TK PR, GSq, 32kg CL& PR ladders
2x:
24kg TGU, 1/1
TK PR 16kg, 8/8
32kg GSq, 5
32kg CL&PR ladder
2x:
32kg CL& PR, 1/1
32kg CL & PR, 2/2
32kg CL& PR, 3/3
32kg 1H SW, 10 x 2
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:00am - Complete
Notes - Very strong today, this was a good session. Solid in all movements. Really helped having some body work yesterday afternoon, really helped clear up the left low back and hip. Got to focus on recovery work now. Feels great to be doing clean and press ladders with the 32kg again. Really excited. Adding the wrist extension work is excellent too.
Thursday, September 8, 2016
9/8/16 Thursday September 8, 2016 (24kg TGUs, kickstand DLs)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 45 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
Break
8:20am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 8/8
8:25am - Complete
Notes - Ok day. Lower left back / hip is barking significantly again, I think it's from coaching soccer and running around. Damn it this thing is hard to break. Got some body work from Dave Engstrom my long time acupuncturist this afternoon, which helped. Just have to stay really on top of recovery work.
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
Break
8:20am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 8/8
8:25am - Complete
Notes - Ok day. Lower left back / hip is barking significantly again, I think it's from coaching soccer and running around. Damn it this thing is hard to break. Got some body work from Dave Engstrom my long time acupuncturist this afternoon, which helped. Just have to stay really on top of recovery work.
Wednesday, September 7, 2016
9/7/16 Wednesday September 7, 2016 (training with Kevin)
6:20am - Training with Kevin
A good day of training with Kevin. Started with some foam rolling, and other warm up. Did some TGUs with the 16kg that included some hamstring stretches. Worked on some tall kneeling pressing with the 16kg as well as some halos with the 12kg. Did some hanging from the bar and ring work to stretch out the pecs. Did some pressing with the 24kg, 28kg, and 32kg intermixed with 2H SW with the same bells. Finished with some wrist extension exercises with a club, I will end up using my new sledgehammer in training. This will serve as a good balance for the antagonistic muscles for pressing. Going to be continuing to focus on pressing in the next cycle but need to make sure I am recovering and improving these few troublesome areas with the right knee, adductors, right pec etc.
7:55am - End
A good day of training with Kevin. Started with some foam rolling, and other warm up. Did some TGUs with the 16kg that included some hamstring stretches. Worked on some tall kneeling pressing with the 16kg as well as some halos with the 12kg. Did some hanging from the bar and ring work to stretch out the pecs. Did some pressing with the 24kg, 28kg, and 32kg intermixed with 2H SW with the same bells. Finished with some wrist extension exercises with a club, I will end up using my new sledgehammer in training. This will serve as a good balance for the antagonistic muscles for pressing. Going to be continuing to focus on pressing in the next cycle but need to make sure I am recovering and improving these few troublesome areas with the right knee, adductors, right pec etc.
7:55am - End
9/6/16 Tuesday September 6, 2016 (24kg TGUs, kickstand DLs)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 45 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
Break
8:20am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 8/8
8:25am - Complete
Notes - Good day. Right pec and trap tightened up during the day - likely from heavy pressing on Monday. Did quite a bit of targeted lacrosse ball release and that is helping.
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
Break
8:20am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 8/8
8:25am - Complete
Notes - Good day. Right pec and trap tightened up during the day - likely from heavy pressing on Monday. Did quite a bit of targeted lacrosse ball release and that is helping.
Tuesday, September 6, 2016
9/5/16 Monday September 5, 2016 (TGUs, DB KS DL, PR, SW)
12:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
12:30pm - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
12:45pm- Training session - TGUs, DB KS DL, PR, SW
3x:
24kg TGU, 1/1
DB 24 kg Kickstand DL, 3/3
3x:
28kg PR, 3/3
32kg PR, 2/2
36kg PR, 1/1
24kg 1H SW, 10 minutes
10/10 rep scheme, got 8 sets
160 reps
Band wrist extensions, 10 x 2 sets per hand
1:30pm - Complete
Notes - Very, very excited here. Continuing to use the narrow stance for pressing, and it's feeling like a good technique shift. Nailing some doubles with the 32 and singles with the 36 today, and not near failure. Very good sign that my pressing powers are not too far off of where I was going into the SFGII. Now, time to work on the gradual volume build up. One downside is continuing to watch the right knee, which is not right due to tight hamstring, calf, etc. issues. Need to get that sorted out with Kevin. I am focusing on hamstring band stretches but this needs more attention.
12:30pm - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
12:45pm- Training session - TGUs, DB KS DL, PR, SW
3x:
24kg TGU, 1/1
DB 24 kg Kickstand DL, 3/3
3x:
28kg PR, 3/3
32kg PR, 2/2
36kg PR, 1/1
24kg 1H SW, 10 minutes
10/10 rep scheme, got 8 sets
160 reps
Band wrist extensions, 10 x 2 sets per hand
1:30pm - Complete
Notes - Very, very excited here. Continuing to use the narrow stance for pressing, and it's feeling like a good technique shift. Nailing some doubles with the 32 and singles with the 36 today, and not near failure. Very good sign that my pressing powers are not too far off of where I was going into the SFGII. Now, time to work on the gradual volume build up. One downside is continuing to watch the right knee, which is not right due to tight hamstring, calf, etc. issues. Need to get that sorted out with Kevin. I am focusing on hamstring band stretches but this needs more attention.
9/3/16 Saturday September 3, 2016 (DB 24kgs CL, SS PR, FSQ, 20 mins)
2:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
2:30pm - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
2:45pm- Training session - TGUs, DB 24kgs CL, SS PR, FSQ, 20 minutes
24kg TGU, 1/1, x 3
Ladders 20 minutes:
DB 24kgs CL, 1, SS PR 1, FSQ 1
DB 24kgs CL, 2, SS PR 2, FSQ 2
Got in 5 ladders
Total 6 DB CL, SS PR, FSQ
24kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
3:30pm - Complete
Notes - Very, very solid training session. Strong all the way around. Felt warmed up and ready to go. Only downside here is that the right knee, inside and outside, were barking at the end of this training session. Adductor insertion on the inside of the knee, hamstring, and the TFL all at play. Have to keep working the hamstrings consistently. With that said, the band wrist extensions have been great for the elbow.
2:30pm - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
2:45pm- Training session - TGUs, DB 24kgs CL, SS PR, FSQ, 20 minutes
24kg TGU, 1/1, x 3
Ladders 20 minutes:
DB 24kgs CL, 1, SS PR 1, FSQ 1
DB 24kgs CL, 2, SS PR 2, FSQ 2
DB 24kgs CL, 3, SS PR 3, FSQ 3
Got in 5 ladders
Total 6 DB CL, SS PR, FSQ
24kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
3:30pm - Complete
Notes - Very, very solid training session. Strong all the way around. Felt warmed up and ready to go. Only downside here is that the right knee, inside and outside, were barking at the end of this training session. Adductor insertion on the inside of the knee, hamstring, and the TFL all at play. Have to keep working the hamstrings consistently. With that said, the band wrist extensions have been great for the elbow.
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