7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
Break
8:20am - 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
8:25am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 8/8
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:35am - Complete
Notes - Good day. No issues from yesterday's training. This is excellent.
Tuesday, September 27, 2016
Monday, September 26, 2016
9/26/16 Monday September 26, 2016 (32kg CL&PR)
6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
6:35am - 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
6:50am- Training session - 32kg CL&PR
2x:
16kg TGU with neck and shoulder rotations, 1/1
20kg TK PR 5/5
24kg 2H SW, 20
32kg CL&PR, 2/2 x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
7:35am - Complete
Notes - That was a real nice training session. Good volume on the 32kg CL&PR, delighted to get 10 solid sets of doubles on each side. What a great lift. Focused on foot placement, toes out a bit to get glute activation, pressing from the lats. These were good reps. We'll see how recovery goes, but I am very optimistic.
6:35am - 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
6:50am- Training session - 32kg CL&PR
2x:
16kg TGU with neck and shoulder rotations, 1/1
20kg TK PR 5/5
24kg 2H SW, 20
32kg CL&PR, 2/2 x 10
32kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
7:35am - Complete
Notes - That was a real nice training session. Good volume on the 32kg CL&PR, delighted to get 10 solid sets of doubles on each side. What a great lift. Focused on foot placement, toes out a bit to get glute activation, pressing from the lats. These were good reps. We'll see how recovery goes, but I am very optimistic.
Sunday, September 25, 2016
9/24/16 Saturday September 24, 2016 (24kg TGUs, kickstand DLs)
4:15pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
4:30pm - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
4:45m- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 3/3
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
5:00pm - Complete
Notes - Good day. Taking it easy on the weekends now through at least the end of October as I am coaching both the kids soccer teams and games are Saturdays. This feels about perfect for the situation. Felt very good and recovered from the training with Kevin yesterday. Great, great signs here.
4:30pm - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
4:45m- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 3/3
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
5:00pm - Complete
Notes - Good day. Taking it easy on the weekends now through at least the end of October as I am coaching both the kids soccer teams and games are Saturdays. This feels about perfect for the situation. Felt very good and recovered from the training with Kevin yesterday. Great, great signs here.
Friday, September 23, 2016
9/23/16 Friday September 23, 2016 (Training with Kevin)
6:20am - Training with Kevin
Excellent day. Feeling really good. Some mobility work first. We worked on some get-ups into windmills, getups with pauses at each point with neck rotations and shoulder rotations. I like that stuff, felt very good. Practiced rack walks, one arm with 28kg, double rack walks with 2 24kgs. Practiced hike swing parks with 24, 28, 32 kgs. Did some tall kneeling presses with 16kgs, 20kgs, 24kgs. All of this designed to dial in staying tight in the abs, not spilling out. Did some CL&PR with the 28kg, and the 32kgs, doing doubles. Mixed in with rack walks and HSP, a few sets.
Really solid, this is excellent, clearly moving forward in a positive direction.
8:00am - End
8:45am - Chiro
Another good appointment. Did some baseline tests, for movement patterns etc., and then an adjustment. This stuff is really helping too.
Excellent day. Feeling really good. Some mobility work first. We worked on some get-ups into windmills, getups with pauses at each point with neck rotations and shoulder rotations. I like that stuff, felt very good. Practiced rack walks, one arm with 28kg, double rack walks with 2 24kgs. Practiced hike swing parks with 24, 28, 32 kgs. Did some tall kneeling presses with 16kgs, 20kgs, 24kgs. All of this designed to dial in staying tight in the abs, not spilling out. Did some CL&PR with the 28kg, and the 32kgs, doing doubles. Mixed in with rack walks and HSP, a few sets.
Really solid, this is excellent, clearly moving forward in a positive direction.
8:00am - End
8:45am - Chiro
Another good appointment. Did some baseline tests, for movement patterns etc., and then an adjustment. This stuff is really helping too.
Thursday, September 22, 2016
9/22/16 Thursday September 22, 2016 (24kg TGUs, kickstand DLs)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
Break
8:20am - 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
8:25am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 8/8
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:35am - Complete
Notes - Good day. No issues from yesterday's training. This is excellent.
Break
8:20am - 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
8:25am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 8/8
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:35am - Complete
Notes - Good day. No issues from yesterday's training. This is excellent.
9/21/16 Wednesday September 21, 2016 (20 mins DB 20kg CL, SS PR, FSQ)
5:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 25 minutes
6:00am - 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
6:15am- Training session - 20 mins DB 20kg CL, SS PR, FSQ
2x:
20kg TGU to windmill, 1/1
24kg GSq, 5
20kg box row, 5/5
20kg BU PR, 2/2
20 mins
DB 20kgs CL 2, SS PR 2, FSQ 2
DB 20kgs CL 3, SS PR 3, FSQ 3
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
7:00am - Complete
Notes - Outstanding, outstanding training day. Bed early, up early, ton of energy, this was fantastic. Corner has absolutely been turned here. Hoping I feel fine in the morning, I believe I will. This is really, really a good sign. Feeling strong, things are put together better than has been the case in weeks if not months. I can build from here.
6:00am - 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
6:15am- Training session - 20 mins DB 20kg CL, SS PR, FSQ
2x:
20kg TGU to windmill, 1/1
24kg GSq, 5
20kg box row, 5/5
20kg BU PR, 2/2
20 mins
DB 20kgs CL 2, SS PR 2, FSQ 2
DB 20kgs CL 3, SS PR 3, FSQ 3
DB 20kgs CL 5, SS PR 5, FSQ 5
Got in 4 full sets - total 40 reps each DB CL, SS PR, FSQ with 20kgs
Got in 4 full sets - total 40 reps each DB CL, SS PR, FSQ with 20kgs
24kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
7:00am - Complete
Notes - Outstanding, outstanding training day. Bed early, up early, ton of energy, this was fantastic. Corner has absolutely been turned here. Hoping I feel fine in the morning, I believe I will. This is really, really a good sign. Feeling strong, things are put together better than has been the case in weeks if not months. I can build from here.
Tuesday, September 20, 2016
9/20/16 Tuesday September 20, 2016 (24kg TGUs, kickstand DLs)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
Break
8:20am - 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
8:25am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 8/8
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:35am - Complete
Notes - Very, very encouraging. The KB "felt different" in my hands today, and on the kick stand DLs, I just felt more solid. I think some shit is starting to clear up. I am excited to train tomorrow and see what happens.
Break
8:20am - 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
8:25am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 8/8
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:35am - Complete
Notes - Very, very encouraging. The KB "felt different" in my hands today, and on the kick stand DLs, I just felt more solid. I think some shit is starting to clear up. I am excited to train tomorrow and see what happens.
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