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 - 20 / 24kg KB aerobics
24kg TGU x 1/1
24kg GSq x 5
24kg windmill x 1/1
20 minutes KB aerobics:
20kg 1H SW 5, SN 3, FSQ 2, switch hands
24kg 1H SW 5, SN 3, FSQ 2, 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
8:20am - Complete
Notes - Good training session. I did feel more fatigued that I should have given the light loads. I went to see my chiro after for a regularly scheduled appointment and he observed that my resting heart rate was high, has been several times that I have seen him. Stress. Tons going on with getting ready to move houses after buying a new house that will be finished in May and then to sell mine, with lots going on with the kids' schedules and work commitments. And starting to plan the wedding. It's been a lot. I need to focus on recovery methods.
Wednesday, March 29, 2017
3/28/17 Tuesday March 28, 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.
Monday, March 27, 2017
3/27/17 Monday March 27, 2017 (TGUs + 2H SW)
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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - TGUs + 2H SW
16kg TGU x 1/1
20kg TGU x 1/1
24kg TGU x 1/1
32kg TGU x 1/1
3x:
24kg 2H SW x 10
28kg 2H SW x 10
32kg 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
8:15am - Complete
Notes - Solid, easy day today. I could feel the accumulated fatigue of the last several weeks of training, it was very good to have a deload here. You can't keep pushing all the top, eventually the wheels will fall off. Perfect timing for this.
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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - TGUs + 2H SW
16kg TGU x 1/1
20kg TGU x 1/1
24kg TGU x 1/1
32kg TGU x 1/1
3x:
24kg 2H SW x 10
28kg 2H SW x 10
32kg 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
8:15am - Complete
Notes - Solid, easy day today. I could feel the accumulated fatigue of the last several weeks of training, it was very good to have a deload here. You can't keep pushing all the top, eventually the wheels will fall off. Perfect timing for this.
Saturday, March 25, 2017
3/25/17 Saturday March 25, 2017 (24kg KB aerobics)
9:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:35am - 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
9:50am- Training session - 24kg KB aerobics
2x:
20kg TGU + windmill, 1/1
48kg DL, 5
15 minutes KB aerobics:
24kg 1H SW 5, FSQ 3, SN 2, set down, switch hands
(I screwed this up, was supposed to be SW 5, SN 3, FSQ 2)
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 - Good training session, I kind of screwed it up because I let me son use my phone and didn't have the notes in front of me. It would have made more sense to swing then snatch, then FSQ, but I had it backwards and I went swing, into FSQ, and then snatched. Oh well. It was a quick, good training session in any event.
9:35am - 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
9:50am- Training session - 24kg KB aerobics
2x:
20kg TGU + windmill, 1/1
48kg DL, 5
15 minutes KB aerobics:
24kg 1H SW 5, FSQ 3, SN 2, set down, switch hands
(I screwed this up, was supposed to be SW 5, SN 3, FSQ 2)
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 - Good training session, I kind of screwed it up because I let me son use my phone and didn't have the notes in front of me. It would have made more sense to swing then snatch, then FSQ, but I had it backwards and I went swing, into FSQ, and then snatched. Oh well. It was a quick, good training session in any event.
Friday, March 24, 2017
3/24/17 Friday March 24, 2017 (40kg PR - PR)
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.
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.
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.
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