7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:45am - 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
8:00am- Training session - 32kg KB aerobics
16kg arm bar + TGU to knee, 1/1, x 3
3x:
16kg windmill, 1/1
16kg BU FSQ + BU PR, 1/1
24kg 2H SW, 20
20 minutes:
32kg CL 1, PR 1, FSQ 1, switch hands (no set down)
got 14 full sets in 20 mins
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:40am - Complete
Notes - Outstanding training session. Love tossing the 32kg around like this. Really good stuff.
Wednesday, January 4, 2017
1/3/17 Tuesday January 3, 2017 (24kg TGU, kickstand DL)
7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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 - 24kg TGU, kickstand DL
2x:
24kg TGU to kneeling, 1/1
24kg kickstand DL, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Good quick day, feeling fine.
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 - 24kg TGU, kickstand DL
2x:
24kg TGU to kneeling, 1/1
24kg kickstand DL, 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Good quick day, feeling fine.
Monday, January 2, 2017
1/2/17 Monday January 2, 2017 (FSQ, 2H SW)
From Spokane
6:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
6:20am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
6:30am- Training session - FSQ, 2H SW
3x:
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1
16kg BU FSQ x 2/2
24kg 2H SW x 20
5x:
24kg FSQ x 3/3
32kg FSQ x 3/3
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
7:15am - Complete
Notes - Another great training session and a great way to kick off training for 2017. Did this outside in 20 degree weather in Spokane. Character building. I love this shit.
6:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
6:20am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
6:30am- Training session - FSQ, 2H SW
3x:
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1
16kg BU FSQ x 2/2
24kg 2H SW x 20
5x:
24kg FSQ x 3/3
32kg FSQ x 3/3
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
7:15am - Complete
Notes - Another great training session and a great way to kick off training for 2017. Did this outside in 20 degree weather in Spokane. Character building. I love this shit.
12/31/16 Saturday December 31, 2016 (PR, 2H SW)
From Priest Lake, ID
6:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:25am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
7:30am- Training session - PR, 2H SW
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
3x:
24kg BU FSQ + PR x 1/1
24kg 2H SW x 20
5x:
24kg PR x 3/3
32kg PR x 3/3
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
8:15am - Complete
Notes - Awesome training session. Big things are happening with my press, I can really feel it. The groove is improved. Pulling with the active negative out of lock out back into the rack has been a tremendous cue for me, I believe it is really loading my lats, making them stronger, taking some stress off of my elbows, etc. Really big technique improvement. To be able to do slow and active negatives for sets of 3 with a 32kg is a big sign for me. I like where this is going. Oh, also, I did this training session outside in Priest Lake, ID with some blowing snow in 20 degree weather. Hard Fucking Style. Awesome.
6:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:25am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
7:30am- Training session - PR, 2H SW
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
3x:
24kg BU FSQ + PR x 1/1
24kg 2H SW x 20
5x:
24kg PR x 3/3
32kg PR x 3/3
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
8:15am - Complete
Notes - Awesome training session. Big things are happening with my press, I can really feel it. The groove is improved. Pulling with the active negative out of lock out back into the rack has been a tremendous cue for me, I believe it is really loading my lats, making them stronger, taking some stress off of my elbows, etc. Really big technique improvement. To be able to do slow and active negatives for sets of 3 with a 32kg is a big sign for me. I like where this is going. Oh, also, I did this training session outside in Priest Lake, ID with some blowing snow in 20 degree weather. Hard Fucking Style. Awesome.
12/30/16 Friday December 30, 2016 (FSQ, 2H SW)
From Spokane
8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:45am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
8:50am- Training session - FSQ, 2H SW
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
16kg BU FSQ x 2/2, x 3
24kg 2H SW x 20, x 3
5x:
24kg FSQ x 3/3
32kg FSQ x 2/2
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
9:30am - Complete
Notes - Writing this Monday night the 2nd of Jan after getting back from vacation. Great training sessions in Spokane and Priest Lake this week while on vacation. I am hitting my stride and really ready to do some good things and move forward in 2017.
8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:45am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
8:50am- Training session - FSQ, 2H SW
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
16kg BU FSQ x 2/2, x 3
24kg 2H SW x 20, x 3
5x:
24kg FSQ x 3/3
32kg FSQ x 2/2
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
9:30am - Complete
Notes - Writing this Monday night the 2nd of Jan after getting back from vacation. Great training sessions in Spokane and Priest Lake this week while on vacation. I am hitting my stride and really ready to do some good things and move forward in 2017.
12/29/16 Thursday December 29, 2016 (16kg KB warm up)
From Spokane
8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:45am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
8:50am- Training session - 16kg KB warm up
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
Band wrist extensions, 10 x 2 sets per hand
9:00am - Complete
Notes - Just a little light work today in Spokane. Feeling good.
8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:45am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
8:50am- Training session - 16kg KB warm up
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1, x 3
Band wrist extensions, 10 x 2 sets per hand
9:00am - Complete
Notes - Just a little light work today in Spokane. Feeling good.
Wednesday, December 28, 2016
12/28/16 Wednesday December 28, 2016 (PR, 2H SW)
From Spokane
9:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:25am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
9:30am- Training session - PR, 2H SW
3x:
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1
16kg BU FSQ + PR x 1/1
24kg 2H SW x 20
5x:
24kg PR x 3/3
32kg PR x 2/2
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
10:15am - Complete
Notes - Training in Spokane at my girlfriend's house. Brought a 16, 24, and a 32k bell with me from Seattle for this week. Solid day. Feeling really good. Focused on priming the glutes and then very strong active negatives on every single rep. Active negatives I think have a tendency to burn out the reps a bit faster (very fatiguing and demanding I think on the muscles) but my reps are stronger and out of the rack into lockout the bell really explodes. I definitely like this a lot and I am certain this is going to help me on max press attempts. Doing 80% of your max like this for multiple reps should be building an awesome base of strength along with better technique and pressing mechanics. I hope this carries over to the 40kg and then I get that 44kg press soon.
9:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:25am - Kettlebell warm up
1/2K halos - 5kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 4X each side / each leg (total 16X)
9:30am- Training session - PR, 2H SW
3x:
16kg arm bar + crooked arm bar with 3 presses and rotations + TGU + windmill x 1/1
16kg BU FSQ + PR x 1/1
24kg 2H SW x 20
5x:
24kg PR x 3/3
32kg PR x 2/2
32kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
10:15am - Complete
Notes - Training in Spokane at my girlfriend's house. Brought a 16, 24, and a 32k bell with me from Seattle for this week. Solid day. Feeling really good. Focused on priming the glutes and then very strong active negatives on every single rep. Active negatives I think have a tendency to burn out the reps a bit faster (very fatiguing and demanding I think on the muscles) but my reps are stronger and out of the rack into lockout the bell really explodes. I definitely like this a lot and I am certain this is going to help me on max press attempts. Doing 80% of your max like this for multiple reps should be building an awesome base of strength along with better technique and pressing mechanics. I hope this carries over to the 40kg and then I get that 44kg press soon.
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