6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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 - 24kg TGU, GSq
2x:
24kg TGU to kneeling, 1/1
24kg GSq, 5
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 - Feeling solid, good.
Tuesday, December 13, 2016
Monday, December 12, 2016
12/12/16 Monday December 12, 2016 (2H SW ladder, windmills)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:30am - 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
7:45am- Training session - 2H SW ladder, windmills
2x:
24kg TGU, 1/1
24kg GSq, 5
3x:
24kg 2H SW, 10
36kg 2H SW, 10
32kg 2H SW, 10
28kg 2H SW, 10
24kg windmill, 1/1
120 swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Really nice and quick session today. Feeling good. Adductor tightness dissipating which is encouraging. Talked to Kevin, I probably used too narrow a stance for C&J, I was using a press stance, and should have been using a squat/deadlift or even closer to a swing stance. Didn't remember that, so good to know. Get-ups were good today, no issues with left elbow or tricep, and also noticed nothing at all there on windmills or 2H SW. All good. Windmills are becoming a good movement for me, whereas when I first started these, they seemed to be problematic. I feel it can open up my shoulder and also feels good on the low back and adductors. Being able to soften the left leg when the bell is in the left hand overhead was a revelation, something I picked up at SFGII. I don't have to soften at all on the R leg when the bell is in the R hand overhead, so this is a difference between the sides, due to a tight L adductor I believe. However over time it is getting looser / more flexible, and the goal eventually is to get the same on the L as the R. Part of the challenge on the L is less stability in my L shoulder compared to the R, which I know I have. Yet, the windmill works to improve this. It's a good thing for me.
7:30am - 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
7:45am- Training session - 2H SW ladder, windmills
2x:
24kg TGU, 1/1
24kg GSq, 5
3x:
24kg 2H SW, 10
36kg 2H SW, 10
32kg 2H SW, 10
28kg 2H SW, 10
24kg windmill, 1/1
120 swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Really nice and quick session today. Feeling good. Adductor tightness dissipating which is encouraging. Talked to Kevin, I probably used too narrow a stance for C&J, I was using a press stance, and should have been using a squat/deadlift or even closer to a swing stance. Didn't remember that, so good to know. Get-ups were good today, no issues with left elbow or tricep, and also noticed nothing at all there on windmills or 2H SW. All good. Windmills are becoming a good movement for me, whereas when I first started these, they seemed to be problematic. I feel it can open up my shoulder and also feels good on the low back and adductors. Being able to soften the left leg when the bell is in the left hand overhead was a revelation, something I picked up at SFGII. I don't have to soften at all on the R leg when the bell is in the R hand overhead, so this is a difference between the sides, due to a tight L adductor I believe. However over time it is getting looser / more flexible, and the goal eventually is to get the same on the L as the R. Part of the challenge on the L is less stability in my L shoulder compared to the R, which I know I have. Yet, the windmill works to improve this. It's a good thing for me.
Sunday, December 11, 2016
12/10/16 Saturday December 10, 2016 (24kg C&J)
5:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
5:15pm - 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
5:30pm- Training session - 24kg C&J
2x:
20kg TGU, 1/1
20kg TK PR, 5/5
20kg GSq, 5
15 minutes:
24kg C&J, 3/3, 5/5, 7/7, start over with 3/3, 5/5, 7/7
24kg 2H SW 20, x 2
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
6:10pm - Complete
Notes - Writing this on Sunday evening after checking in for 24 hrs or so on how this training session impacted me. I chose the single arm Clean and Jerk with a lighter bell for me, the 24, on the premise that I wanted to test out overhead work, and work on the overhead mobility on the L side in particular, with some shoulder stability, without having the active negative of the press back into the rack. I am still watching my L tricep by the elbow and after testing it with the 20kg in doing some TK PR, it felt good, but just didn't seem like pressing was the right thing to do. The C&J can be a good conditioning tool, so I decided to go with it, knowing I could use my legs to propel the bell up into lockout and also to use the legs to catch the bell in the rack, not using the triceps as you do in the press on an active negative. By and large, particularly checking in on how I feel today, that seemed to work very well. No issues during the training session, and I think getting away from the active negative while still getting the bell overhead was a smart move. With that said, my adductors are a bit lit up, which generally has happened to me in the past with jerks. I am guessing a controlled Push Press probably would have been a better choice, as long as I make sure I am tensing up my glutes on the catch. I think I could have done a better job of that with the jerks, The catch has always been the challenge for me on these lifts. This week I will talk to Kevin but I think the goal should be at least to get the bell overhead in safe ways (TGUs, windmills, perhaps overhead walks with a light bell, and then possibly try a single arm push press with a heavier bell, or a double push press with say 24s), probably not doing much active negatives on a press. Could still use the TK PR as a safety and mobility check, makes sense and it has been good for that. Otherwise I think 2H SW and front squats could continue to be the go-to moves for the time being. I am in South Dakota December 19 - 23 with only access to light KBs, so it's going to be an odd training time anyway with that and then Christmas. Probably a good time to go with a conditioning block and ideally come back into the New Year cleared up and ready to press again. The key is tying to figure out things that can help me maintain press strength in the meantime.
5:15pm - 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
5:30pm- Training session - 24kg C&J
2x:
20kg TGU, 1/1
20kg TK PR, 5/5
20kg GSq, 5
15 minutes:
24kg C&J, 3/3, 5/5, 7/7, start over with 3/3, 5/5, 7/7
24kg 2H SW 20, x 2
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
6:10pm - Complete
Notes - Writing this on Sunday evening after checking in for 24 hrs or so on how this training session impacted me. I chose the single arm Clean and Jerk with a lighter bell for me, the 24, on the premise that I wanted to test out overhead work, and work on the overhead mobility on the L side in particular, with some shoulder stability, without having the active negative of the press back into the rack. I am still watching my L tricep by the elbow and after testing it with the 20kg in doing some TK PR, it felt good, but just didn't seem like pressing was the right thing to do. The C&J can be a good conditioning tool, so I decided to go with it, knowing I could use my legs to propel the bell up into lockout and also to use the legs to catch the bell in the rack, not using the triceps as you do in the press on an active negative. By and large, particularly checking in on how I feel today, that seemed to work very well. No issues during the training session, and I think getting away from the active negative while still getting the bell overhead was a smart move. With that said, my adductors are a bit lit up, which generally has happened to me in the past with jerks. I am guessing a controlled Push Press probably would have been a better choice, as long as I make sure I am tensing up my glutes on the catch. I think I could have done a better job of that with the jerks, The catch has always been the challenge for me on these lifts. This week I will talk to Kevin but I think the goal should be at least to get the bell overhead in safe ways (TGUs, windmills, perhaps overhead walks with a light bell, and then possibly try a single arm push press with a heavier bell, or a double push press with say 24s), probably not doing much active negatives on a press. Could still use the TK PR as a safety and mobility check, makes sense and it has been good for that. Otherwise I think 2H SW and front squats could continue to be the go-to moves for the time being. I am in South Dakota December 19 - 23 with only access to light KBs, so it's going to be an odd training time anyway with that and then Christmas. Probably a good time to go with a conditioning block and ideally come back into the New Year cleared up and ready to press again. The key is tying to figure out things that can help me maintain press strength in the meantime.
Saturday, December 10, 2016
12/9/16 Friday December 9, 2016 (DB 28kgs FSQ, 32kg 2H SW)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:30am - 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
7:45am- Training session - DB 28kgs FSQ, 32kg 2H SW
2x:
16kg TK PR, 5/5
24kg TGU, 1/1
24kg GSq, 5
24kg SLDL, 5/5
5x:
DB 28kgs FSQ, 5
16kg windmill, 1/1
15 minutes, on the minute:
32kg 2H SW 10
150 swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
12:00pm - acupuncture
Notes - This was a great training session. I am very encouraged. I incorporated some 16kg TK PR to test how my overhead position was feeling, as well as to test the L elbow and tricep to see if things had cleared up. Definitely had. No issues with the elbow or tricep - sigh of relief. Obviously a light weight, but this is encouraging. I only notice the tricep a bit right now on push-ups in my Primal Move warm-up. It is slight, but it is there, so it needs a little more time most likely. With all that said, the various soft tissue work has helped a ton, backing off was smart. I was able to up the bell size on the FSQ to 28s, that was challenging, but certainly nothing I could not handle. Everything felt great, felt things just a little bit on a couple of reps in the L trap, another area that is still under improvement. Swings with the 32 felt great. Also in the afternoon I got some acupuncture done. So this week, bodywork, chiro, massage, and acupuncture. Also went to a yoga class with my girlfriend last night. So a hell of a lot of recovery work this week, and I needed. it.
7:30am - 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
7:45am- Training session - DB 28kgs FSQ, 32kg 2H SW
2x:
16kg TK PR, 5/5
24kg TGU, 1/1
24kg GSq, 5
24kg SLDL, 5/5
5x:
DB 28kgs FSQ, 5
16kg windmill, 1/1
15 minutes, on the minute:
32kg 2H SW 10
150 swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
12:00pm - acupuncture
Notes - This was a great training session. I am very encouraged. I incorporated some 16kg TK PR to test how my overhead position was feeling, as well as to test the L elbow and tricep to see if things had cleared up. Definitely had. No issues with the elbow or tricep - sigh of relief. Obviously a light weight, but this is encouraging. I only notice the tricep a bit right now on push-ups in my Primal Move warm-up. It is slight, but it is there, so it needs a little more time most likely. With all that said, the various soft tissue work has helped a ton, backing off was smart. I was able to up the bell size on the FSQ to 28s, that was challenging, but certainly nothing I could not handle. Everything felt great, felt things just a little bit on a couple of reps in the L trap, another area that is still under improvement. Swings with the 32 felt great. Also in the afternoon I got some acupuncture done. So this week, bodywork, chiro, massage, and acupuncture. Also went to a yoga class with my girlfriend last night. So a hell of a lot of recovery work this week, and I needed. it.
Thursday, December 8, 2016
12/8/16 Thursday December 8, 2016 (24kg TGU, kickstand DL)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am- 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, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Solid day today. Continued recovery from the soft tissue work. Another good night's sleep tonight and I will be feeling positive going into another training session tomorrow, trying to move forward. Planning on double bell front squats and 2H swings as the movements of choice for now as I figure out how to re-incorporate overhead 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am- 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, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Solid day today. Continued recovery from the soft tissue work. Another good night's sleep tonight and I will be feeling positive going into another training session tomorrow, trying to move forward. Planning on double bell front squats and 2H swings as the movements of choice for now as I figure out how to re-incorporate overhead work.
12/7/16 Wednesday December 7, 2016 (DB 24kgs FSQ, 32kg 2H SW)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:30am - 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
7:45am- Training session - DB 24kgs FSQ, 32kg 2H SW
2x:
24kg TGU, 1/1
24kg GSq, 5
24kg SLDL, 5/5
5x:
DB 24kgs FSQ, 5
15 minutes, on the minute:
32kg 2H SW 10
150 swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Writing this on Thursday after being very busy the last couple of days trying to rehab this stuff with the left shoulder, etc. etc. Good couple of days actually. Did bodywork on Tuesday, then had a chiro appt and a deep tissue massage on Wednesday. Feeling way, way better after getting a lot of release of tension in the traps, forearms, triceps, etc. Got to get with Kevin to figure out the best way forward but I think I am coming out of the woods here. This session on Wed was done before the chiro visit and before the deep tissue massage. It went well. I really wanted to try some front squats, I just felt like they would be ok and would not irritate anything too much if at all. They seemed to go fine. The swings felt good. Now it will just be figuring out the best way to re-incorporate overhead work (pressing).
7:30am - 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
7:45am- Training session - DB 24kgs FSQ, 32kg 2H SW
2x:
24kg TGU, 1/1
24kg GSq, 5
24kg SLDL, 5/5
5x:
DB 24kgs FSQ, 5
15 minutes, on the minute:
32kg 2H SW 10
150 swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Writing this on Thursday after being very busy the last couple of days trying to rehab this stuff with the left shoulder, etc. etc. Good couple of days actually. Did bodywork on Tuesday, then had a chiro appt and a deep tissue massage on Wednesday. Feeling way, way better after getting a lot of release of tension in the traps, forearms, triceps, etc. Got to get with Kevin to figure out the best way forward but I think I am coming out of the woods here. This session on Wed was done before the chiro visit and before the deep tissue massage. It went well. I really wanted to try some front squats, I just felt like they would be ok and would not irritate anything too much if at all. They seemed to go fine. The swings felt good. Now it will just be figuring out the best way to re-incorporate overhead work (pressing).
12/6/16 Tuesday December 6, 2016 (24kg TGU, kickstand DL)
11:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
11:15am - 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
11:30am- 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, 10/10
6lb sledgehammer finger walks, 1/1, x 2
11:45am - Complete
Notes - Writing this on Thursday after being very busy the last couple of days trying to rehab this stuff with the left shoulder, etc. etc. Good couple of days actually. Did bodywork on Tuesday, then had a chiro appt and a deep tissue massage on Wednesday. Feeling way, way better after getting a lot of release of tension in the traps, forearms, triceps, etc. Got to get with Kevin to figure out the best way forward but I think I am coming out of the woods here.
11:15am - 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
11:30am- 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, 10/10
6lb sledgehammer finger walks, 1/1, x 2
11:45am - Complete
Notes - Writing this on Thursday after being very busy the last couple of days trying to rehab this stuff with the left shoulder, etc. etc. Good couple of days actually. Did bodywork on Tuesday, then had a chiro appt and a deep tissue massage on Wednesday. Feeling way, way better after getting a lot of release of tension in the traps, forearms, triceps, etc. Got to get with Kevin to figure out the best way forward but I think I am coming out of the woods here.
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