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 - Easy KB work
3x:
24kg TGU, 1/1
DB 16kgs batwings, 3
48kg DL, 5
24kg 2H SW x 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:20am - Complete
Notes - Nice and easy, this was good.
Saturday, February 4, 2017
2/3/17 Friday February 3, 2017 (DB 24kgs ladder complex)
Back from Spokane
3:40pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 5 minutes
3:45pm - 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
4:00pm- Training session - DB 24kgs ladder complex
24kg TGU to the knee, 1/1
DB 12kgs batwings, 5
24kg BU CL, 1/1
24kg TGU to the knee, 1/1
DB 16kgs batwings, 3
24kg BU CL plus walking, 1/1
24kg 2H SW x 20
DB 24kgs CL 1 SS PR 1 FSQ 1
DB 24kgs CL 2 SS PR 2 FSQ 2
24kg 2H SW x 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
4:30pm - Complete
Notes - Great stuff. Back from Spokane, had to move very quickly here. Had not done double bell work in a long, long time. This was really good. Was checking my feet on the lifts, that was helping. Did not take much time at all between sets, got a hell of a pump.
3:40pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 5 minutes
3:45pm - 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
4:00pm- Training session - DB 24kgs ladder complex
24kg TGU to the knee, 1/1
DB 12kgs batwings, 5
24kg BU CL, 1/1
24kg TGU to the knee, 1/1
DB 16kgs batwings, 3
24kg BU CL plus walking, 1/1
24kg 2H SW x 20
DB 24kgs CL 2 SS PR 2 FSQ 2
DB 24kgs CL 3 SS PR 3 FSQ 3
DB 24kgs CL 4 SS PR 4 FSQ 4
DB 24kgs CL 5 SS PR 5 FSQ 5
DB 24kgs CL 4 SS PR 4 FSQ 4
DB 24kgs CL 3 SS PR 3 FSQ 3
DB 24kgs CL 2 SS PR 2 FSQ 2
DB 24kgs CL 1 SS PR 1 FSQ 1
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
4:30pm - Complete
Notes - Great stuff. Back from Spokane, had to move very quickly here. Had not done double bell work in a long, long time. This was really good. Was checking my feet on the lifts, that was helping. Did not take much time at all between sets, got a hell of a pump.
Friday, February 3, 2017
2/3/17 Thursday February 3, 2017 (24kg TGU, kickstand DL)
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 + Crooked Arm bar with 3 presses and rotations
Break
8:30am- Training session - 24kg TGU, SLDL
24kg TGU to kneeling, 1/1
24kg SLDL, 3/3
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, no ill effects from pressing that 40kg and trying to press the 44kg for the first time yesterday.
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 + Crooked Arm bar with 3 presses and rotations
Break
8:30am- Training session - 24kg TGU, SLDL
24kg TGU to kneeling, 1/1
24kg SLDL, 3/3
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, no ill effects from pressing that 40kg and trying to press the 44kg for the first time yesterday.
2/2/17 Wednesday February 2, 2017 (training with Kevin)
5:50am - Primal move and stretching
6:10am - Training with Kevin
Good training session. Did some foam rolling, started out by doing some arm bars with the 16kg. TGUs including a press at the tall kneeling position and overhead position with a 16kg. 24kg 2H SW, 48kg DLs, DB 12kgs batwings, back and forth. Then practiced some pressing, 24kg, 28kg, 32kg. DB 24kg FSQ. We then went for pressing the 40kg, nailed it on both sides, the best and most explosive that the 40kg press has gone for me. We then went for the 44kg, on the R side, decent clean, didn't move the bell much off the shoulder. Rested, tried it on the L side, great clean, I damn near got the press. Kevin said I was about one or two centimeters away. This is a great sign, I just need to keep going with the training plan and I believe I will be pressing that 44kg.
Learning points, we spent a lot of time talking about foot placement, and ensuring that the big toe is drilled into the ground with the ball of the foot. Kevin thought I may have been putting more weight on the outside parts of my feet in the swing and press, which takes away strength and could have been firing up the knee and adductors in a bad way. I tried out the cues and it noticeably helped. Very surprising sometimes that the smallest details make a huge difference, but I should know this by now. I remember reading in a book by Geoff Neupert how critical the big toe is. This is another big (re) discovery for me of a technique improvement that should help me propel forward.
Next training cycle is going to include 2 days a week of pressing, 1 day of push pressing the 40kg. Spread out the pressing a bit more. More conditioning. Doubles with the 36kg to start, and then we are going to move to a double MP, then clean the bell, then press for a 3rd rep. We'll finish with triples with the 36kg. This should be challenging but I am at a point where I strongly believe I can do this without missing any reps. Keep slogging away.
7:20am - End
6:10am - Training with Kevin
Good training session. Did some foam rolling, started out by doing some arm bars with the 16kg. TGUs including a press at the tall kneeling position and overhead position with a 16kg. 24kg 2H SW, 48kg DLs, DB 12kgs batwings, back and forth. Then practiced some pressing, 24kg, 28kg, 32kg. DB 24kg FSQ. We then went for pressing the 40kg, nailed it on both sides, the best and most explosive that the 40kg press has gone for me. We then went for the 44kg, on the R side, decent clean, didn't move the bell much off the shoulder. Rested, tried it on the L side, great clean, I damn near got the press. Kevin said I was about one or two centimeters away. This is a great sign, I just need to keep going with the training plan and I believe I will be pressing that 44kg.
Learning points, we spent a lot of time talking about foot placement, and ensuring that the big toe is drilled into the ground with the ball of the foot. Kevin thought I may have been putting more weight on the outside parts of my feet in the swing and press, which takes away strength and could have been firing up the knee and adductors in a bad way. I tried out the cues and it noticeably helped. Very surprising sometimes that the smallest details make a huge difference, but I should know this by now. I remember reading in a book by Geoff Neupert how critical the big toe is. This is another big (re) discovery for me of a technique improvement that should help me propel forward.
Next training cycle is going to include 2 days a week of pressing, 1 day of push pressing the 40kg. Spread out the pressing a bit more. More conditioning. Doubles with the 36kg to start, and then we are going to move to a double MP, then clean the bell, then press for a 3rd rep. We'll finish with triples with the 36kg. This should be challenging but I am at a point where I strongly believe I can do this without missing any reps. Keep slogging away.
7:20am - End
Tuesday, January 31, 2017
1/31/17 Tuesday January 31, 2017 (24kg TGU, kickstand DL)
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 + Crooked Arm bar with 3 presses and rotations
7:15am- Training session - 24kg TGU, SLDL
24kg TGU to kneeling, 1/1
24kg SLDL, 3/3
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 - Solid, things are improving here.
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 + Crooked Arm bar with 3 presses and rotations
7:15am- Training session - 24kg TGU, SLDL
24kg TGU to kneeling, 1/1
24kg SLDL, 3/3
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 - Solid, things are improving here.
Monday, January 30, 2017
1/30/17 Monday January 30, 2017 (24kg KB aerobics)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 35 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:50am- Training session - 24kg KB aerobics
2x:
24kg TGU, 1/1
DB 12kgs batwings, 5
24kg BU PR, 1/1
20 minutes:
24kg CL x 1, FSQ x 1, PR x 1, SN x 1, switch hands, other arm, set down and rest - 1 set
Did 12 or 13 sets in 20 minutes
24kg 2H SW x 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
9:00am - Chiro
Notes - Solid training day. Body felt good after doing yoga yesterday evening with my girlfriend. Noticeably R pec, elbow seems fine. Left outer knee is an issue, something is up with that, and I will keep trying to figure it out. I saw my chiro this morning and he think it is just overloaded and I need to get the tone improved on my left quad (it's over firing and turned on which is affecting the knee), and it's no surprise that my SI joint on the L side has been acting up. I will try to use this week to get some soft tissue work done as well.
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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:50am- Training session - 24kg KB aerobics
2x:
24kg TGU, 1/1
DB 12kgs batwings, 5
24kg BU PR, 1/1
20 minutes:
24kg CL x 1, FSQ x 1, PR x 1, SN x 1, switch hands, other arm, set down and rest - 1 set
Did 12 or 13 sets in 20 minutes
24kg 2H SW x 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
9:00am - Chiro
Notes - Solid training day. Body felt good after doing yoga yesterday evening with my girlfriend. Noticeably R pec, elbow seems fine. Left outer knee is an issue, something is up with that, and I will keep trying to figure it out. I saw my chiro this morning and he think it is just overloaded and I need to get the tone improved on my left quad (it's over firing and turned on which is affecting the knee), and it's no surprise that my SI joint on the L side has been acting up. I will try to use this week to get some soft tissue work done as well.
Saturday, January 28, 2017
1/28/17 Saturday January 28, 2017 (40kg PPR, DB 24kgs FSQ, 40kg 2H SW)
9:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:20am - 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
9:35am- Training session - 40kg PPR, DB 24kgs FSQ, 40kg 2H SW
3x:
16kg TGUlx 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
10:15am - Complete
Notes - Another solid day at the office. After training pretty late afternoon / early evening yesterday, without much recovery time, I was curious how I would feel and how this would go. Right pec and elbow felt very good, surprisingly so. I have been trying to work the lacrosse ball and keep up on mobility though, adding in some rolling, so hopefully that is all good. What is frustrating as well is the insertion of my hamstring to L lower back. It's not technically the adductor but it's related to that stuff. Old pattern and it is hard to get rid of it once it shows up. With that said, getting my swing stance corrected has been huge, and I just need to work through this a bit. Will work with Kevin some more to try and figure out how to best address this. What I feel like can happen is that I get "out of my glutes" and it is hard to bring them fully back on. I think I have gotten a little bit out of the glutes. They should be helping more and providing more in certain lifts. I need to figure out some warm up and other exercises that ensure that these get turned on. Doing batwings has been great for my shoulders, maybe I need some single leg deads or even just deads to get the glutes firing. The other thing I would say is that some time ago we were using rack holds to fire up the abs and to get tight. For whatever reason I think I have a lot of trouble staying as tight as I could be in the abs. Those are my ideas on improvement areas. The other thing would be the continued tenderness on the outside of my left knee, with my old Osgood-Schlatter's stuff I had as a kid. I did a bit of reading and it lack of flexibility in the quads and hamstrings I think could have this flared up. My chiropractor was saying that my left quad was over firing, so this could be a quad thing. I am trying to address with some focused soft tissue work on the left quad. No doubt these various things are related. In any event, putting the 40kg overhead with some solid technique is nothing to sneeze at, and that felt very good today. I probably need a backoff week coming off this cycle, maybe lighter bells, have some fun, get some massage done, etc. and then see where things feel in a week. I think they will feel pretty good.
9:20am - 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
9:35am- Training session - 40kg PPR, DB 24kgs FSQ, 40kg 2H SW
3x:
16kg TGUlx 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
10:15am - Complete
Notes - Another solid day at the office. After training pretty late afternoon / early evening yesterday, without much recovery time, I was curious how I would feel and how this would go. Right pec and elbow felt very good, surprisingly so. I have been trying to work the lacrosse ball and keep up on mobility though, adding in some rolling, so hopefully that is all good. What is frustrating as well is the insertion of my hamstring to L lower back. It's not technically the adductor but it's related to that stuff. Old pattern and it is hard to get rid of it once it shows up. With that said, getting my swing stance corrected has been huge, and I just need to work through this a bit. Will work with Kevin some more to try and figure out how to best address this. What I feel like can happen is that I get "out of my glutes" and it is hard to bring them fully back on. I think I have gotten a little bit out of the glutes. They should be helping more and providing more in certain lifts. I need to figure out some warm up and other exercises that ensure that these get turned on. Doing batwings has been great for my shoulders, maybe I need some single leg deads or even just deads to get the glutes firing. The other thing I would say is that some time ago we were using rack holds to fire up the abs and to get tight. For whatever reason I think I have a lot of trouble staying as tight as I could be in the abs. Those are my ideas on improvement areas. The other thing would be the continued tenderness on the outside of my left knee, with my old Osgood-Schlatter's stuff I had as a kid. I did a bit of reading and it lack of flexibility in the quads and hamstrings I think could have this flared up. My chiropractor was saying that my left quad was over firing, so this could be a quad thing. I am trying to address with some focused soft tissue work on the left quad. No doubt these various things are related. In any event, putting the 40kg overhead with some solid technique is nothing to sneeze at, and that felt very good today. I probably need a backoff week coming off this cycle, maybe lighter bells, have some fun, get some massage done, etc. and then see where things feel in a week. I think they will feel pretty good.
Subscribe to:
Comments (Atom)