Back from working in Spokane
4:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
4:15pm - 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
4:30pm- Training session - 40kg PR - PR
24kg TGU, 1/1, indian clubs
28kg TGU, 1/1, indian clubs
32kg TGU, 1/1, indian clubs
3x:
32kg PR, 1/1
32kg GSq, 5
40kg PR 1/1, x 6 (PR)
indian clubs and walking after each set
32kg 2H SW, 10, x 5
50 swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
5:15pm - Complete
Notes - Great end to the 3-week training cycle with another PR pressing the 40kg, 6 singles each arm! I knew this was going to be tough as I traveled back and forth to and from Spokane yesterday/today. It's always difficult to train on the same day as a plane flight, but I dialed this in and got it done in the late afternoon after getting back to Seattle. Really excited about how this cycle went.
Friday, March 24, 2017
3/23/17 Thursday March 23, 2017 (24kg TGU, GSq)
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, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
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 - Solid.
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, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
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 - Solid.
Wednesday, March 22, 2017
3/22/17 Wednesday March 22, 2017 (40,44, 48kg work - PR)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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 - 40, 44, 48kg work
3x:
24kg TGU + presses, 1/1
48kg DLq, 5
DB 16kgs batwings, 3
32kg loaded CL, 1/1
32kg FSQ, 2/2
32kg PPR, 1/1
32kg 2H SW, 10
40kg loaded CL, 1/1
40kg FSQ, 2/2
40kg PPR with active negative, 1/1
40kg 2H SW, 10
3x:
44kg loaded CL, 1/1
44kg FSQ, 2/2
44kg PPR with active negative, 1/1
44kg 2H SW, 10
48kg loaded CL, 1/1
48kg FSQ, 2/2
48kg loaded CL, 1/1 (decided not to push press the 48kg, didn't feel solid enough and was tiring)
48kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:10am - Complete
Notes - Very good training day, feel like I got some things accomplished here. I have noticed that I feel stronger pressing the bell (strict press) on the L side, than a push press on that side, and vice versa on the R - push press feels more solid on the R as I have had some mobility issues at times strict pressing on the R. I noticed a bit of that today and once I got to the 48kg, I just felt like trying to push press it in a fatigued state would be a bad idea. So just did another loaded CL. All in all, very solid. It is going to take me some time handling the 44kg bell to be ready for the 48kg, I can tell. But progress is being made.
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 - 40, 44, 48kg work
3x:
24kg TGU + presses, 1/1
48kg DLq, 5
DB 16kgs batwings, 3
32kg loaded CL, 1/1
32kg FSQ, 2/2
32kg PPR, 1/1
32kg 2H SW, 10
40kg loaded CL, 1/1
40kg FSQ, 2/2
40kg PPR with active negative, 1/1
40kg 2H SW, 10
3x:
44kg loaded CL, 1/1
44kg FSQ, 2/2
44kg PPR with active negative, 1/1
44kg 2H SW, 10
48kg loaded CL, 1/1
48kg FSQ, 2/2
48kg loaded CL, 1/1 (decided not to push press the 48kg, didn't feel solid enough and was tiring)
48kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:10am - Complete
Notes - Very good training day, feel like I got some things accomplished here. I have noticed that I feel stronger pressing the bell (strict press) on the L side, than a push press on that side, and vice versa on the R - push press feels more solid on the R as I have had some mobility issues at times strict pressing on the R. I noticed a bit of that today and once I got to the 48kg, I just felt like trying to push press it in a fatigued state would be a bad idea. So just did another loaded CL. All in all, very solid. It is going to take me some time handling the 44kg bell to be ready for the 48kg, I can tell. But progress is being made.
3/21/17 Tuesday March 21, 2017 (24kg TGU, GSq)
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, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
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.
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, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
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.
Monday, March 20, 2017
3/20/17 Monday March 20, 2017 (36kg C&P - PR, 32kg 2H SW)
7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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 - 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 5 (PR) rest in between each set
8 minutes:
32kg 2H SW x 15
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
9:05am - Complete
Notes - Wow, great training session today. Felt very strong. 5 sets of ladders to triples for C&P with the 36kg. This is like a mini ROP here, that is a decent amount of presses with a heavy weight. I am extremely pleased with the progress. Feeling confident with the technique and taking enough rest to know for sure I am going to hit every single press without any potential for hitting failure, which has been the case, even on the 5th set today.
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 - 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 5 (PR) rest in between each set
8 minutes:
32kg 2H SW x 15
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
9:05am - Complete
Notes - Wow, great training session today. Felt very strong. 5 sets of ladders to triples for C&P with the 36kg. This is like a mini ROP here, that is a decent amount of presses with a heavy weight. I am extremely pleased with the progress. Feeling confident with the technique and taking enough rest to know for sure I am going to hit every single press without any potential for hitting failure, which has been the case, even on the 5th set today.
Sunday, March 19, 2017
3/18/17 Saturday March 18, 2017 (40kg PR - PR)
From Whistler, BC Canada
7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:45am - Kettlebell warm up
1/2K halos - 16kg, 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 - 40kg PR - PR
24kg TGU, 1/1, indian clubs
24kg TGU, 1/1, indian clubs
32kg TGU, 1/1, indian clubs
3x:
32kg PR, 1/1
32kg GSq, 5
40kg PR 1/1, x 5 (PR)
indian clubs after each set
32kg 2H SW, 10 x 5
50 total swings
Band wrist extensions, 10 x 3 sets per hand
8:45am - Complete
Notes - Writing this on Sunday night after being in Whistler, BC with Leah since Thursday. Brought bells with us on the trip, and got in one very solid training session on Saturday, after skiing all day on Friday I thought it would be best to save the KBs for Saturday so moved the normal training day one back. That ended up being a good move, and ultimately hit another PR, for 5 total singles each arm pressing the 40kg. Really delighted with that result. I am dialing in the technique, getting a good kick out under the bell with my hip, and driving the bell up, both sides. The confidence is increasing with the 40kg. It has my complete attention, but I am not overwhelmed by the bell like I once was. Just have to keep putting one foot in front of the other and getting in the work with this bell.
7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:45am - Kettlebell warm up
1/2K halos - 16kg, 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 - 40kg PR - PR
24kg TGU, 1/1, indian clubs
24kg TGU, 1/1, indian clubs
32kg TGU, 1/1, indian clubs
3x:
32kg PR, 1/1
32kg GSq, 5
40kg PR 1/1, x 5 (PR)
indian clubs after each set
32kg 2H SW, 10 x 5
50 total swings
Band wrist extensions, 10 x 3 sets per hand
8:45am - Complete
Notes - Writing this on Sunday night after being in Whistler, BC with Leah since Thursday. Brought bells with us on the trip, and got in one very solid training session on Saturday, after skiing all day on Friday I thought it would be best to save the KBs for Saturday so moved the normal training day one back. That ended up being a good move, and ultimately hit another PR, for 5 total singles each arm pressing the 40kg. Really delighted with that result. I am dialing in the technique, getting a good kick out under the bell with my hip, and driving the bell up, both sides. The confidence is increasing with the 40kg. It has my complete attention, but I am not overwhelmed by the bell like I once was. Just have to keep putting one foot in front of the other and getting in the work with this bell.
3/16/17 Thursday March 16, 2017 (24kg TGU, GSq)
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, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
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 - Solid.
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, GSq
24kg TGU to kneeling, 1/1
24kg GSq, 5
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 - Solid.
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