8:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:00am - 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 16kg with 3 presses and rotations, 1/1
9:15am- 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
9:30am - Complete
Notes - Good, quick day. Feeling solid.
Thursday, November 17, 2016
Wednesday, November 16, 2016
11/16/16 Wednesday November 16, 2016 (2H SW ladder)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:00am- Training session - 2H SW ladder
3x:
24kg TGU to windmill, 1/1
32kg GSq, 5
3x:
32kg 2H SW, 15
28kg 2H SW, 20
24kg 2H SW, 25
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:30am - Complete
Notes - Great, quick session. Felt superb this morning, perfect amount of load here. I can feel the body recovering and regenerating.
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:00am- Training session - 2H SW ladder
3x:
24kg TGU to windmill, 1/1
32kg GSq, 5
3x:
32kg 2H SW, 15
28kg 2H SW, 20
24kg 2H SW, 25
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:30am - Complete
Notes - Great, quick session. Felt superb this morning, perfect amount of load here. I can feel the body recovering and regenerating.
Tuesday, November 15, 2016
11/15/16 Tuesday November 15, 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 - Good, quick day.
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 - Good, quick day.
Monday, November 14, 2016
11/14/16 Monday November 14, 2016 (28kg PR)
6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:00am- Training session - 28kg PR
2x:
16kg FMS TGU, 1/1
48kg DL, 8
20kg TK PR 5/5
3x:
20kg BUP, 1/1
24kg 1H SW, 10/10
5x:
28kg PR, 1/1
28kg PR, 2/2
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
9:00am - Chiro
Notes - Good back off day today as part of a deload week. Am pretty worn out even after a great night of rest before this training session. Got back from a long weekend in Boise with the kids, and it was busy. Coming at the right time to deload. Had a chiro appt at 9am and that was very helpful too.
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:00am- Training session - 28kg PR
2x:
16kg FMS TGU, 1/1
48kg DL, 8
20kg TK PR 5/5
3x:
20kg BUP, 1/1
24kg 1H SW, 10/10
5x:
28kg PR, 1/1
28kg PR, 2/2
DB 24kgs rack carry, walking
Band wrist extensions, 10 x 2 sets per hand6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
9:00am - Chiro
Notes - Good back off day today as part of a deload week. Am pretty worn out even after a great night of rest before this training session. Got back from a long weekend in Boise with the kids, and it was busy. Coming at the right time to deload. Had a chiro appt at 9am and that was very helpful too.
Thursday, November 10, 2016
11/10/16 Thursday November 10, 2016 (DB 32kgs SS PR (PR), 24kg 1H SW)
9:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:45am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
10:00am- Training session - DB 32kgs SS PR (PR), 24kg 1H SW
2x:
20kg FMS TGU, 1/1
32kg GSq, 5
16kg BU CL, walking, 1/1
32kg 2H SW, 20
4x:
DB 32kgs SS PR, 5/5 (this is a big PR never done 5s)
DB 32kgs SS PR, 4/3 (got 4 reps on the L, didn't get the 4th rep on the right)
DB 32kgs SS PR, 1 R (to even out the reps)
DB 32kgs SS PR, 3/3 (felt like a 4th rep would have been over the top, with 3 good reps on each side, decided to call it)
24kg 1H SW, 10/10, x 5 (on the minute)
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
11:00am - Complete
Notes - This is a true PR with getting 4 sets of 5s with 32kgs, and then 2 more sets for a total of 27 reps per side with the 32kg. That is some really legit pressing volume for me. I am thrilled. Almost was able to do 5 sets of 5s, that is awesome. I love the 32kg as a pressing weight, it is really doing a lot for me being able to use this a true training weight and getting in good volume with it. The 36kg definitely is harder, and I cannot manhandle it like I can with the 32kg, but the 32kg with volume will get me hopefully to that point of really being able to start stacking up the 36kg for more volume. This has been a great training cycle.
9:45am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
10:00am- Training session - DB 32kgs SS PR (PR), 24kg 1H SW
2x:
20kg FMS TGU, 1/1
32kg GSq, 5
16kg BU CL, walking, 1/1
32kg 2H SW, 20
4x:
DB 32kgs SS PR, 5/5 (this is a big PR never done 5s)
DB 32kgs SS PR, 4/3 (got 4 reps on the L, didn't get the 4th rep on the right)
DB 32kgs SS PR, 1 R (to even out the reps)
DB 32kgs SS PR, 3/3 (felt like a 4th rep would have been over the top, with 3 good reps on each side, decided to call it)
24kg 1H SW, 10/10, x 5 (on the minute)
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
11:00am - Complete
Notes - This is a true PR with getting 4 sets of 5s with 32kgs, and then 2 more sets for a total of 27 reps per side with the 32kg. That is some really legit pressing volume for me. I am thrilled. Almost was able to do 5 sets of 5s, that is awesome. I love the 32kg as a pressing weight, it is really doing a lot for me being able to use this a true training weight and getting in good volume with it. The 36kg definitely is harder, and I cannot manhandle it like I can with the 32kg, but the 32kg with volume will get me hopefully to that point of really being able to start stacking up the 36kg for more volume. This has been a great training cycle.
Wednesday, November 9, 2016
11/9/16 Wednesday November 9, 2016 (40 / 44 / 48kg loaded CL, 2H SW ladder)
7:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 10 minutes
7:20am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:35am- Training session - 40 / 44 / 48kg loaded CL, 2H SW ladder
2x:
24kg TGU to windmill, 1/1
48kg DL, 5
16kg tempo press, 10/10
32kg loaded CL, 1/1 (warm up)
36kg loaded CL, 1/1 (warm up)
40kg loaded CL, 1/1
44kg loaded CL, 1/1
48kg loaded CL, 1/1
3x:
40kg 2H SW, 10
36kg 2H SW, 15
32kg 2H SW, 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:35am - Complete
Notes - Very, very solid day here. Good sleep, was ready to roll. Better approach on the loaded cleans, using lighted weights to warm up the muscles. Top set of singles with the 48kg, which is not easy. Strong cleans though, but cleaning that 48kg, a press feels very far away. That's ok. Got to work on where I am at, and obviously more singles with the 40, 44, and 48kg are an extremely good inclusion in the overall program. Solid swings, best these have felt yet in this cycle.
7:20am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:35am- Training session - 40 / 44 / 48kg loaded CL, 2H SW ladder
2x:
24kg TGU to windmill, 1/1
48kg DL, 5
16kg tempo press, 10/10
32kg loaded CL, 1/1 (warm up)
36kg loaded CL, 1/1 (warm up)
40kg loaded CL, 1/1
44kg loaded CL, 1/1
48kg loaded CL, 1/1
3x:
40kg 2H SW, 10
36kg 2H SW, 15
32kg 2H SW, 20
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:35am - Complete
Notes - Very, very solid day here. Good sleep, was ready to roll. Better approach on the loaded cleans, using lighted weights to warm up the muscles. Top set of singles with the 48kg, which is not easy. Strong cleans though, but cleaning that 48kg, a press feels very far away. That's ok. Got to work on where I am at, and obviously more singles with the 40, 44, and 48kg are an extremely good inclusion in the overall program. Solid swings, best these have felt yet in this cycle.
11/8/16 Tuesday November 8, 2016 (KB warm up )
7:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
7:25am - 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)
7:30am - Break
8;20am -
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:25am - Complete
Notes - Pressed for time, just a bit of light work given how heavy Monday was. Feeling good all things considered. Second trip in three days to Spokane and back, will be good to get back and rest.
7:25am - 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)
7:30am - Break
8;20am -
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:25am - Complete
Notes - Pressed for time, just a bit of light work given how heavy Monday was. Feeling good all things considered. Second trip in three days to Spokane and back, will be good to get back and rest.
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