8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:15am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:30am- Training session - 2H SW ladder
2x:
24kg TGU to knee, 1/1
24kg TK GSq, 5
24kg 2H SW, 10
3x:
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
9:00am - Complete
Notes - Solid session, felt good to get some heavy swings in before running around on a very busy Saturday of kids activities.
Sunday, October 23, 2016
Friday, October 21, 2016
10/21/16 Friday October 21, 2016 (training with Kevin)
6:30am - Training with Kevin
Good day overall given the circumstances. Serious lack of sleep this week, multiple days in a row, so I have to recognize I am not at 100%. Working through a couple of things with the right knee and calf being tight as well, so something to watch. We warmed up with some primal move, then did some arm bars. Kevin noted that my technique on the arm bars has improved and mobility in the overhead position on the ground was noticeably better. The consistent chiropractic visits absolutely I know have been helping, so this is good. We did some TGUs into windmills with the 16kg, then full TGUs with the 24kg. We did some clean and pressing with the 24kg, 2H SW, and 1H SW. We then did a few bottom up cleans with the 16kg and walked around, to further engage the lats. Good lift, will be incorporating that one. We then clean and pressed the 32kg, into a front squat, then did the same thing with the 36kg. Front squat fires up all muscles and is a good thing to include in warm up sets for pressing.
I was feeling good but noticed I was not at 100%, and expected the press with the 40kg to be tough. The 40kg is my max on both sides, achieved only once on the R side (SFG2 in Dallas first week of August), and on the L side, maybe 4 times. First rep on the R side with the 40kg, didn't get a good clean, let the shoulder go up, failed rep. Frustrated. Decided to clean the bell a few times to get a feel, then tried again. A significantly better press attempt on the R side, but got to the sticking point and could not quite grind it through. However, failed with integrity, much better rep. I then cleaned and popped up the 40kg on the L side right through the sticking point. Successful rep.
We then messed around a bit with pressing the 24kg a number of times in a row to fatigue the muscles, and try to get "under the bell" a bit more on the R side with my hip, and press away from the bell. I do this naturally on my L side, but don't on my R - a very strict press on my R side, more of a grinder, whereas the L is very smooth, a different groove. I am right handed. Go figure. We did the same thing with the 20kg to finish up. I'll be working a couple of nuances here in the press groove to see if I can get this going on the R side, but no dramatic changes, just keep plugging until I get this damn thing. Kevin believes we should go for the 44kg in a month or so, certainly am right there on the L side after today's test results.
8:00am - End
Good day overall given the circumstances. Serious lack of sleep this week, multiple days in a row, so I have to recognize I am not at 100%. Working through a couple of things with the right knee and calf being tight as well, so something to watch. We warmed up with some primal move, then did some arm bars. Kevin noted that my technique on the arm bars has improved and mobility in the overhead position on the ground was noticeably better. The consistent chiropractic visits absolutely I know have been helping, so this is good. We did some TGUs into windmills with the 16kg, then full TGUs with the 24kg. We did some clean and pressing with the 24kg, 2H SW, and 1H SW. We then did a few bottom up cleans with the 16kg and walked around, to further engage the lats. Good lift, will be incorporating that one. We then clean and pressed the 32kg, into a front squat, then did the same thing with the 36kg. Front squat fires up all muscles and is a good thing to include in warm up sets for pressing.
I was feeling good but noticed I was not at 100%, and expected the press with the 40kg to be tough. The 40kg is my max on both sides, achieved only once on the R side (SFG2 in Dallas first week of August), and on the L side, maybe 4 times. First rep on the R side with the 40kg, didn't get a good clean, let the shoulder go up, failed rep. Frustrated. Decided to clean the bell a few times to get a feel, then tried again. A significantly better press attempt on the R side, but got to the sticking point and could not quite grind it through. However, failed with integrity, much better rep. I then cleaned and popped up the 40kg on the L side right through the sticking point. Successful rep.
We then messed around a bit with pressing the 24kg a number of times in a row to fatigue the muscles, and try to get "under the bell" a bit more on the R side with my hip, and press away from the bell. I do this naturally on my L side, but don't on my R - a very strict press on my R side, more of a grinder, whereas the L is very smooth, a different groove. I am right handed. Go figure. We did the same thing with the 20kg to finish up. I'll be working a couple of nuances here in the press groove to see if I can get this going on the R side, but no dramatic changes, just keep plugging until I get this damn thing. Kevin believes we should go for the 44kg in a month or so, certainly am right there on the L side after today's test results.
8:00am - End
Thursday, October 20, 2016
10/20/16 Thursday October 20, 2016 (KB warm up)
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 - Light work this morning, feeling a bit more rested now from the traveling on Tuesday and Wednesday. Big training day tomorrow with Kevin.
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 - Light work this morning, feeling a bit more rested now from the traveling on Tuesday and Wednesday. Big training day tomorrow with Kevin.
Wednesday, October 19, 2016
10/19/16 Wednesday October 19, 2016 (swings, jump rope, rack walks)
Back from Spokane
9:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 25 minutes
10:00am - 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
10:15am- 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 24kgs rack walking
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
11:00am - Complete
Notes - Tough training session in the sense that I got very little sleep last night, had travel to Spokane for interviews at GU, got up very early to get back to Seattle this am. Tough to train on days like that, but you have to punch the clock. Though I was not moving quickly, everything was pretty solid. Things continue to go well. Right calf and hamstring have tightened up the last few days, I have a chiro appt this afternoon which will be good.
9:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 25 minutes
10:00am - 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
10:15am- 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 24kgs rack walking
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
11:00am - Complete
Notes - Tough training session in the sense that I got very little sleep last night, had travel to Spokane for interviews at GU, got up very early to get back to Seattle this am. Tough to train on days like that, but you have to punch the clock. Though I was not moving quickly, everything was pretty solid. Things continue to go well. Right calf and hamstring have tightened up the last few days, I have a chiro appt this afternoon which will be good.
Tuesday, October 18, 2016
10/18/16 Tuesday October 18, 2016 (KB warm up)
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.
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.
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.
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