8:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:50am - 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)
9:00am- Training session - 16kg arm bar + crooked arm bar + TGU
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations + TGU to kneeling, 1/1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:10am - Complete
Notes - Writing this on Friday evening after getting back from working in Spokane the last couple of days. Interesting - very, very tight on Thursday. I pushed the limits yesterday I think. Right elbow is sore, that is clearly coming from the right pec being tight. Left adductor is tight, so is the right. This reminds me of some of what I was dealing with leading into the SFG2 weekend in August. When I get to heavy pressing all the time, I think I need some good sleep for several days, better recovery, also it is good that overall reps are going down. 14 or 15 singles per arm with the 36kg over that many sets is something I have never done, so no surprise with the accumulation of reps, things have tightened up a bit.
Friday, January 20, 2017
Wednesday, January 18, 2017
1/18/17 Wednesday January 18, 2017 (36kg PR, 28/32kg 1H and 2H SW)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 40 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 - 36kg PR, 28/32kg 1H and 2H SW
2x:
20kg TGU + windmill, 1/1
DB 12kgs batwings, 5
20kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 14 rest in between each set (I think I actually did 15 reps each side as I lost count haha. I timed this actually - it took me about 28 minutes to get through the presses, I definitely used less time for rest today, didn't need it, which was good)
10 minutes:
28kg 2H SW x 20
32kg 2H SW x 20
28kg 1H SW x 10/10
32kg 1H SW x 10/10
28kg 2H SW x 20
32kg 2H SW x 20
28kg 1H SW x 5/5
32kg 1H SW x 5/5
Got 140 total 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
9:45am - Chiro
Notes - An extremely encouraging training session. 14 sets, pressing the 36kg, that is a hell of a lot of sets. Actually I am almost certain I did 15 sets as I lost count. The key here is that I was nowhere near failure even on the last set. I really feel like I am starting to own the 36kg, which is a huge accomplishment. Shit I remember talking about trying to own the 32kg. This is fucking awesome. Also mixing in 1H SW again, taking it slow and being smart, but these are feeling good for sure. Whatever may have been up with my technique on these previously I think has resolved itself. I have really been focusing on locking down the lat and waiting for the bell as long as possible before hinging. I think all in all, things have been coming together with better sleep, a focus on mobility, the incorporation of some yoga practice about once a week, and improved shoulder mechanics as well on the press with the increased focus on an active negative (not overly but enough to keep that scapula locked down and in an improved groove overall). I saw my chiropractor today as well and he commented on how good my shoulders were moving, sitting on the body, etc. Very encouraging stuff here.
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 - 36kg PR, 28/32kg 1H and 2H SW
2x:
20kg TGU + windmill, 1/1
DB 12kgs batwings, 5
20kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 14 rest in between each set (I think I actually did 15 reps each side as I lost count haha. I timed this actually - it took me about 28 minutes to get through the presses, I definitely used less time for rest today, didn't need it, which was good)
10 minutes:
28kg 2H SW x 20
32kg 2H SW x 20
28kg 1H SW x 10/10
32kg 1H SW x 10/10
28kg 2H SW x 20
32kg 2H SW x 20
28kg 1H SW x 5/5
32kg 1H SW x 5/5
Got 140 total 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
9:45am - Chiro
Notes - An extremely encouraging training session. 14 sets, pressing the 36kg, that is a hell of a lot of sets. Actually I am almost certain I did 15 sets as I lost count. The key here is that I was nowhere near failure even on the last set. I really feel like I am starting to own the 36kg, which is a huge accomplishment. Shit I remember talking about trying to own the 32kg. This is fucking awesome. Also mixing in 1H SW again, taking it slow and being smart, but these are feeling good for sure. Whatever may have been up with my technique on these previously I think has resolved itself. I have really been focusing on locking down the lat and waiting for the bell as long as possible before hinging. I think all in all, things have been coming together with better sleep, a focus on mobility, the incorporation of some yoga practice about once a week, and improved shoulder mechanics as well on the press with the increased focus on an active negative (not overly but enough to keep that scapula locked down and in an improved groove overall). I saw my chiropractor today as well and he commented on how good my shoulders were moving, sitting on the body, etc. Very encouraging stuff here.
Tuesday, January 17, 2017
1/17/17 Tuesday January 17, 2017 (16kg TGU)
10:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
10:50am - 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)
11:00am- Training session - 16kg arm bar + crooked arm bar + TGU
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations + TGU to kneeling, 1/1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
11:10am - Complete
Notes - All good, recovering well.
10:50am - 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)
11:00am- Training session - 16kg arm bar + crooked arm bar + TGU
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations + TGU to kneeling, 1/1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
11:10am - Complete
Notes - All good, recovering well.
Monday, January 16, 2017
1/16/17 Monday January 16, 2017 (36kg PR, 32kg 2H SW / 28kg 1H SW)
6:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 45 minutes
7:05am - 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
7:20am- Training session - 36kg PR, 32kg 2H SW / 28kg 1H SW
2x:
2kg TGU + windmill, 1/1
DB 12kgs batwings, 5
24kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 12 rest in between each set (I timed this actually - it took me about 30 minutes to get through the presses, I intentionally took a little more rest here and there)
10 minutes:
28kg 2H SW x10
32kg 2H SW x 10
28kg 1H SW x 5/5
32kg 1H SW x 5/5
28kg 2H SW x10
32kg 2H SW x 10
28kg 1H SW x 5/5
32kg 1H SW x 5/5
28kg 2H SW x 20
32kg 2H SW x 20
Got 120 total 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 - Simply outstanding training session. One on top of the other, one step at a time, I really like how this is going. Feeling strong and very prepared for this cycle.
7:05am - 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
7:20am- Training session - 36kg PR, 32kg 2H SW / 28kg 1H SW
2x:
2kg TGU + windmill, 1/1
DB 12kgs batwings, 5
24kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 12 rest in between each set (I timed this actually - it took me about 30 minutes to get through the presses, I intentionally took a little more rest here and there)
10 minutes:
28kg 2H SW x10
32kg 2H SW x 10
28kg 1H SW x 5/5
32kg 1H SW x 5/5
28kg 2H SW x10
32kg 2H SW x 10
28kg 1H SW x 5/5
32kg 1H SW x 5/5
28kg 2H SW x 20
32kg 2H SW x 20
Got 120 total 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 - Simply outstanding training session. One on top of the other, one step at a time, I really like how this is going. Feeling strong and very prepared for this cycle.
Saturday, January 14, 2017
1/14/17 Saturday January 14, 2017 (40kg PPR, DB 24kgs FSQ, 40kg 2H SW)
9:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:35am - 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
9:50am- Training session - 40kg PPR, DB 24kgs FSQ, 40kg 2H SW
3x:
16kg TGU + windmill x 1/1
24kg GSq, 5
24kg H2H SW x 5/5
32kg PPR x 3/3 (warm-up for the 40kg push press)
3x:
40kg PPR x 1/1
DB 24kgs FSQ x 5
40kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:30am - Complete
Notes - Good day here. Never a bad thing to put 40kg over your head, any way you do it. Very pleased to be continuing to move forward and this is the best I have felt cleaning the 40kg, and push pressing it. Time to get rested up and recovered for Monday morning, a lot of 36kg presses are on the docket next week.
9:35am - 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
9:50am- Training session - 40kg PPR, DB 24kgs FSQ, 40kg 2H SW
3x:
16kg TGU + windmill x 1/1
24kg GSq, 5
24kg H2H SW x 5/5
32kg PPR x 3/3 (warm-up for the 40kg push press)
3x:
40kg PPR x 1/1
DB 24kgs FSQ x 5
40kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:30am - Complete
Notes - Good day here. Never a bad thing to put 40kg over your head, any way you do it. Very pleased to be continuing to move forward and this is the best I have felt cleaning the 40kg, and push pressing it. Time to get rested up and recovered for Monday morning, a lot of 36kg presses are on the docket next week.
Friday, January 13, 2017
1/13/17 Friday January 13, 2017 (36kg PR, 32kg 2H SW / 28kg 1H SW)
5:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
6:05am - 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
6:20am- Training session - 36kg PR, 32kg 2H SW / 28kg 1H SW
2x:
16kg TGU + windmill, 1/1
DB 12kgs batwings, 5
16kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 10 rest in between each set (I timed this actually - it took me about 21 minutes to get through the presses)
10 minutes:
32kg 2H SW x 10
28kg 1H SW x 5/5
Got about 110 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:05am - Complete
Notes - Really outstanding training session. I was looking over some old notes and while I do have some training sessions where I hit more than 10 reps total with the 36kg press, I don't know that I have done 10 sets like this. I think the most I have repped out is 21 reps in a 1/1, 2/2 ladder format for 7 sets and the 2/2 was a C&P, not MP. So this will be very interesting as we go up each training session for this current cycle. So far, I am extremely encouraged. This is by far the best the 36kg bell has ever felt. My set-up is dialed in, I am getting tight, cleans are solid, using the lat to press, looking at the bell through the sticking point area (but I am not hitting a sticking point on any of these presses), and then a solid active negative (but not overly negative or slow) back into the rack. Also mixed in some 1H SW today to see how things felt, really concentrated on locking down the lat. I was a bit shocked that these felt this good, but smart to keep the weight relatively light (28kg) and reps low (5/5).
6:05am - 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
6:20am- Training session - 36kg PR, 32kg 2H SW / 28kg 1H SW
2x:
16kg TGU + windmill, 1/1
DB 12kgs batwings, 5
16kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 1/1, x 10 rest in between each set (I timed this actually - it took me about 21 minutes to get through the presses)
10 minutes:
32kg 2H SW x 10
28kg 1H SW x 5/5
Got about 110 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:05am - Complete
Notes - Really outstanding training session. I was looking over some old notes and while I do have some training sessions where I hit more than 10 reps total with the 36kg press, I don't know that I have done 10 sets like this. I think the most I have repped out is 21 reps in a 1/1, 2/2 ladder format for 7 sets and the 2/2 was a C&P, not MP. So this will be very interesting as we go up each training session for this current cycle. So far, I am extremely encouraged. This is by far the best the 36kg bell has ever felt. My set-up is dialed in, I am getting tight, cleans are solid, using the lat to press, looking at the bell through the sticking point area (but I am not hitting a sticking point on any of these presses), and then a solid active negative (but not overly negative or slow) back into the rack. Also mixed in some 1H SW today to see how things felt, really concentrated on locking down the lat. I was a bit shocked that these felt this good, but smart to keep the weight relatively light (28kg) and reps low (5/5).
1/12/17 Thursday January 12, 2017 (16kg TGU, kickstand DL)
8:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:30am - 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)
8:45am- Training session - 16kg arm bar + crooked arm bar + TGU
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations + TGU to kneeling, 1/1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:00am - Complete
Notes - All good, recovering well.
8:30am - 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)
8:45am- Training session - 16kg arm bar + crooked arm bar + TGU
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations + TGU to kneeling, 1/1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:00am - Complete
Notes - All good, recovering well.
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