6:00am - Primal move, foam roll
6:15am - Training with Kevin
A great training session. We checked in on the results of the last cycle, and then got to work checking some things.
Started with some arm bars and crooked arm bars, 16kg, then tested some 20kg arm bars. Going to move up in load a bit on this to help further stabilization in the shoulder, particularly the left shoulder.
Worked on some 24kg swings, goblet squats.
Cleaned and pressed the 24kg for 5/5, then the 32kg for singles.
Practiced double double push press with the 24kgs, which we will work into the next cycle.
Pressed the 40kg very easily with both arms. Great sign.
Took some rest, then grabbed the 44kg. Did a loaded clean with each arm, felt very good and ready.
First up, R side, clean was not great and I got stuck at the sticking point. Best attempt on the 44kg with the R yet though, and I was encouraged.
L side went right up. A great press.
Went back to the R side. Took some rest, then nailed the press on the R side, first time ever on the R. Got over the block there.
Went back and nailed another single on the L, best press of the day.
Before today I had pressed the 44kg only on the left with one shaky single the last time we tested (4 weeks ago).
This is big time progress. I am really pumped for the next cycle, I believe it could culminate with a test of the 48kg Beast which is the GOAL I have been working toward for a year.
7:45am - Finish
Friday, March 31, 2017
3/30/17 Thursday March 30, 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 29, 2017
3/29/17 Wednesday March 29, 2017 (20 / 24kg KB aerobics)
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.
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.
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.
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