7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:35am - Break
8:35am - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:40am - Complete
Notes - Flying to Spokane, no time this morning, had to move quickly.
Tuesday, October 18, 2016
Monday, October 17, 2016
10/17/16 Monday October 17, 2016 (32kg CL&PR)
6:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:10am - 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
7:25am- Training session - 32kg CL&PR
2x:
16kg TGU with neck and shoulder rotations, 1/1
24kg TK PR 5/5
24kg 2H SW, 20
20kg BUP, 1/1, x 3
32kg CL&PR, 2/2 x 6
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:10am - Complete
Notes - Back off week, good session today, dropping back to the 32kg. Still a good weight, and to see that thing popping up for pressing is a great feeling. Pretty crazy to know that a 32kg pressing session is not considered difficult anymore, at least at reduced volume. Great progress.
7:10am - 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
7:25am- Training session - 32kg CL&PR
2x:
16kg TGU with neck and shoulder rotations, 1/1
24kg TK PR 5/5
24kg 2H SW, 20
20kg BUP, 1/1, x 3
32kg CL&PR, 2/2 x 6
32kg 2H SW, 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:10am - Complete
Notes - Back off week, good session today, dropping back to the 32kg. Still a good weight, and to see that thing popping up for pressing is a great feeling. Pretty crazy to know that a 32kg pressing session is not considered difficult anymore, at least at reduced volume. Great progress.
Sunday, October 16, 2016
10/15/16 Saturday October 15, 2016 (36kg, 40kg KB aerobics)
8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
9:00am - Break
10:35am - 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
10:50am- Training session - 36kg, 40kg KB aerobics
2x:
24kg TGU, 1/1
32kg Gsq, 5
24kg 1H SW, 10/10
15 minutes KB aerobics
Alternate:
36kg 1H SW 2, CL, FSQ, set down, switch hands
40kg 1H SW, 2, CL, FSQ (hold bell with off hand), set down, switch hands
4 sets of each bell
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
11:20am - Complete
Notes - This was outstanding. Using the 40kg bell and feeling very good with it, even though I had not worked with this bell much in quite some time. All the work with the 36kg made this not overly challenging. The 36kg felt extremely strong. Really happy with this progress. Love the KB aerobics template. Always enjoy it.
9:00am - Break
10:35am - 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
10:50am- Training session - 36kg, 40kg KB aerobics
2x:
24kg TGU, 1/1
32kg Gsq, 5
24kg 1H SW, 10/10
15 minutes KB aerobics
Alternate:
36kg 1H SW 2, CL, FSQ, set down, switch hands
40kg 1H SW, 2, CL, FSQ (hold bell with off hand), set down, switch hands
4 sets of each bell
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
11:20am - Complete
Notes - This was outstanding. Using the 40kg bell and feeling very good with it, even though I had not worked with this bell much in quite some time. All the work with the 36kg made this not overly challenging. The 36kg felt extremely strong. Really happy with this progress. Love the KB aerobics template. Always enjoy it.
Friday, October 14, 2016
10/14/16 Friday October 14, 2016 (PR ladders - 36kg PR)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 35 minutes
7:35am - 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
7:50am- Training session - PR ladders
2x:
20kg TGU FMS, 1/1
24kg TK PR 3/3
32kg 2H SW, 20
3x:
28kg PR, 4/4
36kg PR, 2/2 (PR
32kg PR, 3/3
2x:
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 - Fantastic session. Another good night of sleep fueled this. A personal record with the 36kg, I don't believe I have ever done a double MP with the 36kg, and I got 3 different sets of that in this session. Absolutely fantastic, really pleased with this. Feeling very solid and may be at an all-time best for pressing power. I think I am in a better spot with this than when I went into SFG2 in early August, which is great. The narrower stance, toes out a bit, consistent practice, lots of things contributing to this. A back-off week is likely in order next week to try and solidify these gains!
7:35am - 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
7:50am- Training session - PR ladders
2x:
20kg TGU FMS, 1/1
24kg TK PR 3/3
32kg 2H SW, 20
3x:
28kg PR, 4/4
36kg PR, 2/2 (PR
32kg PR, 3/3
2x:
32kg rack walks, 1/1
32kg 2H SW, 20
32kg 2H SW, 20
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 - Fantastic session. Another good night of sleep fueled this. A personal record with the 36kg, I don't believe I have ever done a double MP with the 36kg, and I got 3 different sets of that in this session. Absolutely fantastic, really pleased with this. Feeling very solid and may be at an all-time best for pressing power. I think I am in a better spot with this than when I went into SFG2 in early August, which is great. The narrower stance, toes out a bit, consistent practice, lots of things contributing to this. A back-off week is likely in order next week to try and solidify these gains!
10/13/16 Thursday October 13, 2016 (24kg TGU, kickstand DL)
7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:35am - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:50am- Training session - 24kg TGU, kickstand DL
24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:05am - Complete
Notes - Feeling very solid.
7:35am - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:50am- Training session - 24kg TGU, kickstand DL
24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:05am - Complete
Notes - Feeling very solid.
Wednesday, October 12, 2016
10/12/16 Wednesday October 12, 2016 (swings, jump rope, rack walks)
6:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 25 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 - swings, jump rope, rack walks
3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5
5x:
32kg 2H SW, 15
Jump rope, 1 minute
DB 28kgs rack marching in place
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 - Good progression, this is a nice training set, with good conditioning effects. Holding a couple of 28s in the rack and marching is not a joke. I think the rack work is really helping my pressing, and tieing things together.
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 - swings, jump rope, rack walks
3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5
5x:
32kg 2H SW, 15
Jump rope, 1 minute
DB 28kgs rack marching in place
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 - Good progression, this is a nice training set, with good conditioning effects. Holding a couple of 28s in the rack and marching is not a joke. I think the rack work is really helping my pressing, and tieing things together.
10/11/16 Tuesday October 11, 2016 (16kg FMS TGU, kickstand DL)
8:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:35am - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:40am- Training session - 16kg FMS TGU, kickstand DL
16kg FMS TGU to kneeling, 1/1
16kg 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
8:50am - Complete
Notes - Good recovery, solid.
8:35am - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:40am- Training session - 16kg FMS TGU, kickstand DL
16kg FMS TGU to kneeling, 1/1
16kg 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
8:50am - Complete
Notes - Good recovery, solid.
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