7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
Break
11:00am - 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
11:15am- Training session - 36kg C&P, 36kg 2H SW
3x:
20kg TGU + presses at lunge, OH, 1/1
48kg DL, 5
DB 12kgs batwings, 5
32kg C&P, 1/1, 2/2
36kg C&P, 3/3, x 5 (PR) rest in between each set
6 minutes:
36kg 2H SW x 10
Got 70 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
11:55am - Complete
Notes - Wow, this was tough, and I knew it was going to be. One less day to recover from heavy training as I am flying tonight with Leah to Palm Springs for 4 days of rest and relaxation, so had to move the standard Friday training up a day. That is challenging when you are working with heavy weights and setting PRs at what seems like every training session. Some rest is absolutely needed and is much appreciated. With that said 5 sets of triples for C&P with a 36kg, are you serious? This is great. Lots of R&R now though, comes at the exact right time and then I can work on getting through triples on military presses with the 36kg next week to close the cycle.
Thursday, February 16, 2017
Wednesday, February 15, 2017
2/15/17 Wednesday February 15, 2017 (36kg C&P - PR, 32kg 2H SW)
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 - 36kg C&P - PR, 32kg 2H SW
3x:
24kg TGU + windmill, 1/1
20kg BU FSQ, 2/2
DB 16kgs batwings, 3
32kg C&P, 1/1
32kg C&P, 2/2
36kg C&P, 3/3, x 4 (PR) rest in between each set
8 minutes:
32kg 2H SW x 10
Got 100 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
8:50am - Complete
Notes - Well that's another PR with the 36kg for C&P, triples for 4 sets. Great stuff. My only potential concern is that I am traveling late Thursday pm to Palm Springs for the long weekend, so I will have to move up my Friday training day to Thursday. Two days in a row could be a lot. Going to take extremely long rest breaks, and also I am not going to train in the early am, try to get a little more rested and be as fresh as possible for this.
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 - 36kg C&P - PR, 32kg 2H SW
3x:
24kg TGU + windmill, 1/1
20kg BU FSQ, 2/2
DB 16kgs batwings, 3
32kg C&P, 1/1
32kg C&P, 2/2
36kg C&P, 3/3, x 4 (PR) rest in between each set
8 minutes:
32kg 2H SW x 10
Got 100 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
8:50am - Complete
Notes - Well that's another PR with the 36kg for C&P, triples for 4 sets. Great stuff. My only potential concern is that I am traveling late Thursday pm to Palm Springs for the long weekend, so I will have to move up my Friday training day to Thursday. Two days in a row could be a lot. Going to take extremely long rest breaks, and also I am not going to train in the early am, try to get a little more rested and be as fresh as possible for this.
2/14/17 Tuesday February 9, 2017 (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 + 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
8:45am - Complete
Notes - Solid, feeling good.
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 + 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
8:45am - Complete
Notes - Solid, feeling good.
Monday, February 13, 2017
2/13/17 Monday February 13, 2017 (36kg C&P, 28kg 2H SW)
7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 45 minutes (moving slowly)
8:15am - 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
8:15am- Training session - 36kg C&P, 28kg 2H SW
3x:
16kg TGU + press at lunge and overhead, 1/1
32kg GSq, 5
DB 12kgs batwings, 5
32kg PR, 1/1
32kg C&P, 2/2
36kg C&P, 3/3, x 3 rest in between each set
10 minutes:
28kg 2H SW x 15
Got 125 total swings (9 sets)
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 - Outstanding stuff here. A little C&P today for triples, this is very good. Long weekend in Bend, OR, am fighting a sinus infection but all in all this was a strong effort in the circumstances.
8:15am - 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
8:15am- Training session - 36kg C&P, 28kg 2H SW
3x:
16kg TGU + press at lunge and overhead, 1/1
32kg GSq, 5
DB 12kgs batwings, 5
32kg PR, 1/1
32kg C&P, 2/2
36kg C&P, 3/3, x 3 rest in between each set
10 minutes:
28kg 2H SW x 15
Got 125 total swings (9 sets)
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 - Outstanding stuff here. A little C&P today for triples, this is very good. Long weekend in Bend, OR, am fighting a sinus infection but all in all this was a strong effort in the circumstances.
Friday, February 10, 2017
2/10/17 Friday February 10, 2017 (36kg PR - PR, 36kg 2H SW)
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 - 36kg PR, 36kg 2H SW
3x:
20kg TGU + presses at lunge, OH, 1/1
48kg DL, 5
DB 12kgs batwings, 5
32kg PR, 1/1, 2/2
36kg PR, 2/2, x 8 (PR) rest in between each set
6 minutes:
36kg 2H SW x 10
Got 80 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
8:00am - Complete
Notes - Outstanding day,another PR pressing the 36kg. Very exciting! Traveled to Bend, OR late morning to spend a couple of days with college buddies. Excited to have the time away.
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 - 36kg PR, 36kg 2H SW
3x:
20kg TGU + presses at lunge, OH, 1/1
48kg DL, 5
DB 12kgs batwings, 5
32kg PR, 1/1, 2/2
36kg PR, 2/2, x 8 (PR) rest in between each set
6 minutes:
36kg 2H SW x 10
Got 80 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
8:00am - Complete
Notes - Outstanding day,another PR pressing the 36kg. Very exciting! Traveled to Bend, OR late morning to spend a couple of days with college buddies. Excited to have the time away.
2/9/17 Thursday February 9, 2017 (24kg TGU, kickstand DL)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
Break
9:30am - 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
9:45am- 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
10:00am - Complete
Notes - Solid, feeling good.
Break
9:30am - 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
9:45am- 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
10:00am - Complete
Notes - Solid, feeling good.
Thursday, February 9, 2017
2/8/17 Wednesday February 8, 2017 (36kg PR - PR, 32kg 2H SW)
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 - 36kg PR, 32kg 2H SW
3x:
24kg TGU + windmill, 1/1
20kg BU FSQ, 2/2
DB 16kgs batwings, 3
32kg PR, 1/1
36kg PR, 2/2, x 7 (PR) rest in between each set
8 minutes:
32kg 2H SW x 10
Got 100 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
8:50am - Complete
Notes - Personal best today with the 36kg press. Doubles, for 7 sets. Strongest ever. Small technique cues for pressing toes and balls of feet into the ground have been huge. Took plenty of rest between sets to ensure that I was truly ready to go. Really happy with this. 32kg 2H SW, feeling snappy and powerful.
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 - 36kg PR, 32kg 2H SW
3x:
24kg TGU + windmill, 1/1
20kg BU FSQ, 2/2
DB 16kgs batwings, 3
32kg PR, 1/1
36kg PR, 2/2, x 7 (PR) rest in between each set
8 minutes:
32kg 2H SW x 10
Got 100 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
8:50am - Complete
Notes - Personal best today with the 36kg press. Doubles, for 7 sets. Strongest ever. Small technique cues for pressing toes and balls of feet into the ground have been huge. Took plenty of rest between sets to ensure that I was truly ready to go. Really happy with this. 32kg 2H SW, feeling snappy and powerful.
Subscribe to:
Posts (Atom)