6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 35 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 C&P, 32kg 2H SW
3x:
20kg TGU + windmill, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
32kg C&P, 1/1, 2/2
Ladder
36kg C&P, 1/1, 2/2, 3/3, x 3 (PR) rest in between each set
9 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
8:10am - Complete
Notes - Great training session, this was excellent. I think this is a rep PR for the 36kg in one training session, which is excellent. Very strong pressing today. Things are coming along very well.
Monday, March 6, 2017
Saturday, March 4, 2017
3/4/17 Saturday March 4, 2017 (24kg KB aerobics ladder)
8:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
8:40am - 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
8:55am- Training session - 24kg KB aerobics ladder
24kg TGU + windmill, 1/1
32kg GSq, 5
DB 16kgs batwings, 3
32kg TGU, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
24kg TGU + windmill, 1/1
32kg GSq, 5
DB 16kgs batwings, 3
20 minutes KB aerobics ladder:
24kg 1H SW1 SN 1 FSQ 1, switch hands
24kg 1H SW2 SN 2 FSQ 2, switch hands
24kg 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
9:30am - Complete
Notes - Solid, felt I had better wind today. Did a 32kg TGU, first time I think since SFG II in August, lol. Was harder than I thought it would be! Snatching the 24kg felt great. I have not snatched much in the last 6-7 months but one thing I did learn at SFG II was to get my breathing right, and exhale right out of the hole to help get the bell up to lockout easier. Before SFG II, I had been in the bad habit of exhaling too late, maybe around eye level of the bell. I am a lot stronger now, but also getting the breathing right is a huge help. Love the snatch, just love it.
8:40am - 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
8:55am- Training session - 24kg KB aerobics ladder
24kg TGU + windmill, 1/1
32kg GSq, 5
DB 16kgs batwings, 3
32kg TGU, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
24kg TGU + windmill, 1/1
32kg GSq, 5
DB 16kgs batwings, 3
20 minutes KB aerobics ladder:
24kg 1H SW1 SN 1 FSQ 1, switch hands
24kg 1H SW2 SN 2 FSQ 2, switch hands
24kg 1H SW3 SN 3 FSQ 3, switch hands
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:30am - Complete
Notes - Solid, felt I had better wind today. Did a 32kg TGU, first time I think since SFG II in August, lol. Was harder than I thought it would be! Snatching the 24kg felt great. I have not snatched much in the last 6-7 months but one thing I did learn at SFG II was to get my breathing right, and exhale right out of the hole to help get the bell up to lockout easier. Before SFG II, I had been in the bad habit of exhaling too late, maybe around eye level of the bell. I am a lot stronger now, but also getting the breathing right is a huge help. Love the snatch, just love it.
Friday, March 3, 2017
3/3/17 Friday March 3, 2017 (24kg 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 - 24kg KB aerobics ladder
2x:
24kg TGU to knee, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
24kg windmill, 1/1
20 minutes KB aerobics ladder:
24kg CL1 PR 1 FSQ 1, 1H SW 5, switch hands
24kg CL2 PR 2 FSQ 2, 1H SW 5, switch hands
24kg 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
8:30am - Complete
Notes - Great session, love working with the 24kg in this manner,it's like a tonic. I still had the last round of 5 reps after 20 minutes, but finished out after the time went off. Grip endurance is not great, conditioning is not great, but that's not what I have been working on, so this is good.
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 - 24kg KB aerobics ladder
2x:
24kg TGU to knee, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
24kg windmill, 1/1
20 minutes KB aerobics ladder:
24kg CL1 PR 1 FSQ 1, 1H SW 5, switch hands
24kg CL2 PR 2 FSQ 2, 1H SW 5, switch hands
24kg CL3 PR 3 FSQ 3, 1H SW 5, switch hands
24kg CL4 PR 4 FSQ 4, 1H SW 5, switch hands
24kg CL5 PR 5 FSQ 5, 1H SW 5, switch hands
Got through 2 full sets
Got through 2 full sets
24kg 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
8:30am - Complete
Notes - Great session, love working with the 24kg in this manner,it's like a tonic. I still had the last round of 5 reps after 20 minutes, but finished out after the time went off. Grip endurance is not great, conditioning is not great, but that's not what I have been working on, so this is good.
Thursday, March 2, 2017
3/2/17 Thursday March 2, 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
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.
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.
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.
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