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
7:30am- 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
7:45am - Complete
Notes - Good stuff. Feeling good.
Thursday, March 2, 2017
3/1/17 Wednesday March 1, 2017 (training with Kevin - 44kg PR - PR)
5:50am - Primal Move
6:15am - Training with Kevin
8:00am - Done
Notes - Well, a great day was enjoyed. Did some primal move at home, and then went to the gym to train with Kevin. Did some warm-ups, and then started by doing some 20kg slow get-ups with presses at the lunge and overhead position. Felt really good. Then did some windmills, practiced getting a good hinge. Did some 20kg goblet squats, sets of 24kg 2H SW. Clean and pressed the 28kg a few times, the 32kg a few times. Practiced snatching the 20kg and working on getting a great lockout, very tall through the neck and chin, to help set up for the press. Clean and pressed the 36kg. Clean and pressed the 40kg both sides, left felt amazing, right was more of a grind. R side typically gets tighter and it is the side I need to keep working on so my technique can be as good as it is on the left, and not try and muscle the bell (I am right handed).
Rested for a bit, and then clean and pressed the 44kg on the Left. A PR. I was ecstatic, this is a breakthrough. Kevin thought it was a very good press and would pass. I hit a sticking point but looked at the bell and grinded it through. I rested a bit, tried on the Right, didn't get it. The clean was not perfect and the bell was falling away from me when I tried to press it. I am going to have to really work on my clean with the 40kg and the 44kg, the size of the bell changes the center of gravity, and I am going to have to clean the bell a little bit closer to my chest (less vertical) than I would with lighter bells, so it is a position where I can press it and it won't spin away from me.
Next cycle is going to include more C&P with the 36kg than MP, and we'll start doing more singles with the 40kg now that I have a lot of confidence with that bell. Singles with the 40 will get me ready for the 44. Also will be doing some light snatching with the 20kg as a "tonic". I am really excited about the progress. This is super fun and rewarding. Just have to stay on top of rehab work, stay mobile, rest as much as possible.
6:15am - Training with Kevin
8:00am - Done
Notes - Well, a great day was enjoyed. Did some primal move at home, and then went to the gym to train with Kevin. Did some warm-ups, and then started by doing some 20kg slow get-ups with presses at the lunge and overhead position. Felt really good. Then did some windmills, practiced getting a good hinge. Did some 20kg goblet squats, sets of 24kg 2H SW. Clean and pressed the 28kg a few times, the 32kg a few times. Practiced snatching the 20kg and working on getting a great lockout, very tall through the neck and chin, to help set up for the press. Clean and pressed the 36kg. Clean and pressed the 40kg both sides, left felt amazing, right was more of a grind. R side typically gets tighter and it is the side I need to keep working on so my technique can be as good as it is on the left, and not try and muscle the bell (I am right handed).
Rested for a bit, and then clean and pressed the 44kg on the Left. A PR. I was ecstatic, this is a breakthrough. Kevin thought it was a very good press and would pass. I hit a sticking point but looked at the bell and grinded it through. I rested a bit, tried on the Right, didn't get it. The clean was not perfect and the bell was falling away from me when I tried to press it. I am going to have to really work on my clean with the 40kg and the 44kg, the size of the bell changes the center of gravity, and I am going to have to clean the bell a little bit closer to my chest (less vertical) than I would with lighter bells, so it is a position where I can press it and it won't spin away from me.
Next cycle is going to include more C&P with the 36kg than MP, and we'll start doing more singles with the 40kg now that I have a lot of confidence with that bell. Singles with the 40 will get me ready for the 44. Also will be doing some light snatching with the 20kg as a "tonic". I am really excited about the progress. This is super fun and rewarding. Just have to stay on top of rehab work, stay mobile, rest as much as possible.
Tuesday, February 28, 2017
2/28/17 Tuesday February 28, 2017 (24kg TGU, kickstand DL)
9:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:15am - 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
9:30am- 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
9:45am - Complete
Notes - Feeling solid today.
9:15am - 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
9:30am- 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
9:45am - Complete
Notes - Feeling solid today.
Monday, February 27, 2017
2/27/17 Monday February 27, 2017 (20kg KB aerobics ladder)
7:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:40am - 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
7:55am- Training session - 20kg KB aerobics ladder
3x:
20kg TGU to knee, 1/1
20kg GSq, 5
DB 16kgs batwings, 3
20kg windmill, 1/1
20 minutes KB aerobics ladder:
20kg SW 1 SN 1 FSQ 1, switch hands
20kg SW 2 SN 2 FSQ 2, switch hands
20kg 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
Notes - Easy money today, felt great, like a tonic training session. Such an easy bell, felt good to move around. Snatching felt outstanding. I miss it, but doing much of it with all the pressing would be a terrible idea.
7:40am - 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
7:55am- Training session - 20kg KB aerobics ladder
3x:
20kg TGU to knee, 1/1
20kg GSq, 5
DB 16kgs batwings, 3
20kg windmill, 1/1
20 minutes KB aerobics ladder:
20kg SW 1 SN 1 FSQ 1, switch hands
20kg SW 2 SN 2 FSQ 2, switch hands
20kg SW 3 SN 3 FSQ 3, switch hands
20kg 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
Notes - Easy money today, felt great, like a tonic training session. Such an easy bell, felt good to move around. Snatching felt outstanding. I miss it, but doing much of it with all the pressing would be a terrible idea.
Sunday, February 26, 2017
2/25/17 Saturday February 25, 2017 (loaded CL, PPR)
8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 10 minutes
8:10am - 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
8:25am- Training session - loaded CL, PPR
3x:
16kg TGU + windmill, 1/1
48kg DL, 5
DB 16kgs batwings, 3
Loaded CL:
36kg, 1/1
40kg, 1/1
44kg, 1/1
48kg, 1/1
PPR + slow negative:
36kg, 1/1
40kg, 1/1
44kg, 1/1
24kg 2H SW x 20 x 5
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
9:00am - Complete
Notes - Outstanding training session, felt great to get that 4th training session in this week as I have been on the road the last several weeks and not been able to get a 4th KB session in . I am really encouraged by how this is going. Feeling strong.
8:10am - 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
8:25am- Training session - loaded CL, PPR
3x:
16kg TGU + windmill, 1/1
48kg DL, 5
DB 16kgs batwings, 3
Loaded CL:
36kg, 1/1
40kg, 1/1
44kg, 1/1
48kg, 1/1
PPR + slow negative:
36kg, 1/1
40kg, 1/1
44kg, 1/1
24kg 2H SW x 20 x 5
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
9:00am - Complete
Notes - Outstanding training session, felt great to get that 4th training session in this week as I have been on the road the last several weeks and not been able to get a 4th KB session in . I am really encouraged by how this is going. Feeling strong.
Friday, February 24, 2017
2/24/17 Friday February 24, 2017 (36kg PR - PR, 36kg 2H SW)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:25am - 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
7:40am- 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, 3/3, x 5 (PR) rest in between each set
6 minutes:
36kg 2H SW x 15
Got 90 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
Notes - HELL YEAH this was a huge PR today. 5 sets of triples with the 36kg, nailed it. Still had something in the tank at the end as well. Then did 6 minutes of swings, 15 reps each set, 90 swings. Really excited about how the latter half of this week turned out, after a challenging Monday. Did yoga last night with Leah, and that always helps a ton, it's a recharge and frees me up mobility wise to be able to do more. It is a key component of my recovery methods and I have to get in that one session of hatha or vinyasa each week. The difference is noticeable. In any event super pumped about where I am at. I believe this is the week to test the 44kg and press that thing.
7:25am - 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
7:40am- 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, 3/3, x 5 (PR) rest in between each set
6 minutes:
36kg 2H SW x 15
Got 90 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
Notes - HELL YEAH this was a huge PR today. 5 sets of triples with the 36kg, nailed it. Still had something in the tank at the end as well. Then did 6 minutes of swings, 15 reps each set, 90 swings. Really excited about how the latter half of this week turned out, after a challenging Monday. Did yoga last night with Leah, and that always helps a ton, it's a recharge and frees me up mobility wise to be able to do more. It is a key component of my recovery methods and I have to get in that one session of hatha or vinyasa each week. The difference is noticeable. In any event super pumped about where I am at. I believe this is the week to test the 44kg and press that thing.
2/23/17 Thursday February 23, 2017 (24kg TGU, kickstand DL)
10:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
10:15am - 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
10:30am- 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
10:45am - Complete
Notes - Feeling good. Body work yesterday was great, recovery good, this is trending very well.
10:15am - 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
10:30am- 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
10:45am - Complete
Notes - Feeling good. Body work yesterday was great, recovery good, this is trending very well.
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