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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am- Training session - DB 24kg KB aerobics
3x:
24kg TGU x 1/1
24kg 2H SW x 20
20 minutes DB 24kgs KB aerobics
DB 24kgs CL x 5 SS PR x 3 FSQ x 2
Think I got 11 rounds done
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
8:10am - Complete
Notes - This was fantastic, got up early on Saturday and banged this out. A lot of work in just 20 minutes. Really enjoyed again the double cleans, that is a great movement and I love doing those for multiple reps. Big pump on the arms, feels really good.
Sunday, April 30, 2017
4/28/17 Friday April 28, 2017 (training with Kevin )
6:15am - Training with Kevin
Good training session. We worked on some breathing practice, which will be good for me. Some belly breathing, but also an exercise where you lay on your side and focus on opening up the thoracic area. We also did some push-up plank work, which will be useful in firing up muscles that are used in pressing (high tension exercise). A nice complement to pressing. Did some TGUs, some swings, pressed the 32kg and identified an issue with my R side clean, which I was kind of aware of, where I was getting a little twist into the clean and "muscling" it on the R side, rather than getting into my glutes and having a nice even hinge, using the hips to guide up the bell. Some of this is a result I think that my R hip flexor is often "off" with the R pec muscle too "on" so some of the warm-up breathing and focused work on the R hip flexor (and L pec) will be good to get things firing correctly. We fixed that clean issue and it was good to identify that. We also did a "breathing snatch ladder" which was 2/2 4/4 6/6 8/8 10/10 reps with the same number of belly breaths between each set.
For training going forward we are going to work some military pressing with the 28/32 and clean and press with the 32/36, and move off of singles with the 40 for now. Build up volume, bigger base, fix some tension holes with some of the supplementary body work training, and fill in a bit with some more conditioning too, like the double bell complexes that we introduced this week. I think all of this plans makes a lot of sense for many reasons. I think I can through a few cycles of this and come back in a better spot to really try and own the 40kg, which I did not accomplish yet though was making some progress. My body also feels a lot better this week, so the backoff week came right when needed as it usually does.
7:30am - Complete
Good training session. We worked on some breathing practice, which will be good for me. Some belly breathing, but also an exercise where you lay on your side and focus on opening up the thoracic area. We also did some push-up plank work, which will be useful in firing up muscles that are used in pressing (high tension exercise). A nice complement to pressing. Did some TGUs, some swings, pressed the 32kg and identified an issue with my R side clean, which I was kind of aware of, where I was getting a little twist into the clean and "muscling" it on the R side, rather than getting into my glutes and having a nice even hinge, using the hips to guide up the bell. Some of this is a result I think that my R hip flexor is often "off" with the R pec muscle too "on" so some of the warm-up breathing and focused work on the R hip flexor (and L pec) will be good to get things firing correctly. We fixed that clean issue and it was good to identify that. We also did a "breathing snatch ladder" which was 2/2 4/4 6/6 8/8 10/10 reps with the same number of belly breaths between each set.
For training going forward we are going to work some military pressing with the 28/32 and clean and press with the 32/36, and move off of singles with the 40 for now. Build up volume, bigger base, fix some tension holes with some of the supplementary body work training, and fill in a bit with some more conditioning too, like the double bell complexes that we introduced this week. I think all of this plans makes a lot of sense for many reasons. I think I can through a few cycles of this and come back in a better spot to really try and own the 40kg, which I did not accomplish yet though was making some progress. My body also feels a lot better this week, so the backoff week came right when needed as it usually does.
7:30am - Complete
Wednesday, April 26, 2017
4/26/17 Wednesday April 26, 2017 (DB 24kgs KB aerobics)
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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am- Training session - DB 24kg KB aerobics
3x:
24kg TGU x 1/1
24kg 2H SW x 20
20 minutes DB 24kgs KB aerobics
DB 24kgs CL x 3 SS PR x 2 FSQ x 1
Think I got 12 or 13 rounds done
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
8:10am - Complete
Notes - This was really good and I enjoyed it a lot. Especially doing double cleans, I want to get back to those. I like that snappy feeling, keeping the elbows tight, and opening up the hands at the top of each rep. Great stuff. Body feeling a little bit better and better.
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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am- Training session - DB 24kg KB aerobics
3x:
24kg TGU x 1/1
24kg 2H SW x 20
20 minutes DB 24kgs KB aerobics
DB 24kgs CL x 3 SS PR x 2 FSQ x 1
Think I got 12 or 13 rounds done
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
8:10am - Complete
Notes - This was really good and I enjoyed it a lot. Especially doing double cleans, I want to get back to those. I like that snappy feeling, keeping the elbows tight, and opening up the hands at the top of each rep. Great stuff. Body feeling a little bit better and better.
Monday, April 24, 2017
4/24/17 Monday April 24, 2017 (28kg C&P ladders, 28kg 2H SW)
6:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
6:35am - 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
6:50am- Training session - 28kg C&P ladders, 28kg 2H SW
20kg TGU x 1/1
48kg DL x 5
24kg TGU x 1/1
48kg DL x 5
28kg TGU x 1/1
48kg DL x 5
Ladder
2x:
28kg C&P x 1/1, 2/2, 3/3, 4/4, 5/5 (set the bell down between hands)
30 C&P per arm
10 minutes:
28kg 2H SW x 20 x 2
28kg 2H SW x 15 x 6
Got 130 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
7:30am - Complete
Notes - What the hell is better than a good clean and press session? This was great and just what I needed. I dominated this weight pretty well and was able to use this for technique focus, including really loading up the lat and pressing from the lat, and an active negative. Lot of things I can focus on an improve. The swings also felt really good with this weight. That used to be pretty heavy for me!!
6:35am - 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
6:50am- Training session - 28kg C&P ladders, 28kg 2H SW
20kg TGU x 1/1
48kg DL x 5
24kg TGU x 1/1
48kg DL x 5
28kg TGU x 1/1
48kg DL x 5
Ladder
2x:
28kg C&P x 1/1, 2/2, 3/3, 4/4, 5/5 (set the bell down between hands)
30 C&P per arm
10 minutes:
28kg 2H SW x 20 x 2
28kg 2H SW x 15 x 6
Got 130 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
7:30am - Complete
Notes - What the hell is better than a good clean and press session? This was great and just what I needed. I dominated this weight pretty well and was able to use this for technique focus, including really loading up the lat and pressing from the lat, and an active negative. Lot of things I can focus on an improve. The swings also felt really good with this weight. That used to be pretty heavy for me!!
Saturday, April 22, 2017
4/22/17 Saturday April 22, 2017 (24kg KB aerobics)
From Spokane
9;20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:35am - Kettlebell warm up
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 24kg, 1+1
9:50am- Training session - 24kg KB aerobics
2x:
24kg TGU + windmill, 1/1
24kg GSq, 5
DB 16kgs batwings x 5
20 minutes KB aerobics:
24kg 1H SW 5 x SN 4 x FSQ 3 switch hands, 1 set
Got 9 sets
short rest after each set
24kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
10:20am - Complete
Notes - This felt very good. Tired, but good.
9;20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:35am - Kettlebell warm up
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 24kg, 1+1
9:50am- Training session - 24kg KB aerobics
2x:
24kg TGU + windmill, 1/1
24kg GSq, 5
DB 16kgs batwings x 5
20 minutes KB aerobics:
24kg 1H SW 5 x SN 4 x FSQ 3 switch hands, 1 set
Got 9 sets
short rest after each set
24kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
10:20am - Complete
Notes - This felt very good. Tired, but good.
4/21/17 Friday April 21, 2017 (40kg PR - issues)
from Spokane, WA
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
6:45am - 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
Arm bar 24kg, 1+1
7:00am- Training session - 40kg PR (turned into other issues)
2x:
24kg TGU + windmill x 1/1
40kg DL x 10
DB 16kgs batwings x 5
24kg PR x 5/5
32kg PR x 1/1
32kg PR x 2/2
32kg PR x 3/3
40kg PR 1/1
40kg PR fail R. Rest
40kg PR 1/1
40kg PR fail R. PR L. Not pressing the damn 40kg anymore. Pissed off.
40kg PPR 1/1 x 3 (very easy no issues)
32kg C&PR 5/5
32kg C&PR 4/4
32kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
8:10am - Complete
Notes - Generally another infuriating session and a major drop off again from where I have been with the 40kg on my R side. I can tell things are tight, technique is a little off, my shoulder is running up, and I am having issues getting through the sticking point. The L side is fine. I am also very tired as I have been traveling a lot and work has been very busy. It's probably time to check in on the training approach and try something different. What I am not totally sure. Perhaps focusing more with the 32 and the 36 and building up a deeper base. I also need to get some issues worked on mobility wise, my outer left knee continues to bother me, and I wonder if some of the pressing issues is related, I am sure it is actually.
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
6:45am - 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
Arm bar 24kg, 1+1
7:00am- Training session - 40kg PR (turned into other issues)
2x:
24kg TGU + windmill x 1/1
40kg DL x 10
DB 16kgs batwings x 5
24kg PR x 5/5
32kg PR x 1/1
32kg PR x 2/2
32kg PR x 3/3
40kg PR 1/1
40kg PR fail R. Rest
40kg PR 1/1
40kg PR fail R. PR L. Not pressing the damn 40kg anymore. Pissed off.
40kg PPR 1/1 x 3 (very easy no issues)
32kg C&PR 5/5
32kg C&PR 4/4
32kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
8:10am - Complete
Notes - Generally another infuriating session and a major drop off again from where I have been with the 40kg on my R side. I can tell things are tight, technique is a little off, my shoulder is running up, and I am having issues getting through the sticking point. The L side is fine. I am also very tired as I have been traveling a lot and work has been very busy. It's probably time to check in on the training approach and try something different. What I am not totally sure. Perhaps focusing more with the 32 and the 36 and building up a deeper base. I also need to get some issues worked on mobility wise, my outer left knee continues to bother me, and I wonder if some of the pressing issues is related, I am sure it is actually.
4/20/17 Thursday April 20, 2017 (24kg TGU, 16kg SLDL)
From Spokane, WA
7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:00am - Kettlebell warm up
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations
Arm bar 24kg x 1/1
8:15am- Training session - 24kg TGU, 16kg SLDL
2x:
24kg TGU to kneeling, 1/1
16kg SLDL x 5/5
Band wrist extensions, 10 x 2 sets per hand
8:30am - Complete
Notes - Brought bells to Spokane, this felt pretty solid.
7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:00am - Kettlebell warm up
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations
Arm bar 24kg x 1/1
8:15am- Training session - 24kg TGU, 16kg SLDL
2x:
24kg TGU to kneeling, 1/1
16kg SLDL x 5/5
Band wrist extensions, 10 x 2 sets per hand
8:30am - Complete
Notes - Brought bells to Spokane, this felt pretty solid.
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