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 - 28kg PR ladders, 28kg 2H SW
2x:
16kg BU TGU x 1/1
48kg DL x 8
one arm one leg plank hold 1/1
Ladder
3x:
28kg PR x 1/1, 2/2, 3/3, 4/4 (set the bell down between hands)
30 PR per arm
10 minutes on the minute:
28kg 2H SW x 16
Got 160 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
8:15am - Complete
Notes - Very solid training day, things are going well. Continuing to try and dial in on the press technique, today was another chance to grease the groove.
Wednesday, May 10, 2017
Monday, May 8, 2017
5/8/17 Monday May 8, 2017 (32kg C&P ladders, 2H SW ladder)
7:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 35 minutes (moving pretty slowly)
7:45am - 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
8:00am- Training session - 32kg C&P ladders, 2H SW ladder
2x:
20kg TGU+windmill x 1/1
20kg GSq x 5
one arm one leg plank hold 1/1
24kg C&P x 5/5
28kg C&P x 2/2
Ladder
3x:
32kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)
18 C&P per arm
3x:
32kg 2H SW x 10
28kg 2H SW x 10
24kg 2H SW x 10
Got 90 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
8:50am - Complete
Notes - Moving strangely slowly this morning, but ultimately this was a very solid training session once I got going. I actually have been to bed early several days in a row, which is unusual for me, but ultimately a very good thing. I think my body is needing the rest and is asking for as much as it can get. So I will try to keep this up. Strength was very good, and technique continues to improve on the R side. Particularly I think practicing the double cleans is helping me - that feeling on the clean of popping out of the hole and getting a quick vertical movement with the bells into the rack. keeping the elbows very close to the body, is something I have tried to translate to the clean on the single press. Not exactly the same, but getting the bell vertical and right into the rack with limited wasted movement, and using the lat to move the bell and keep it loaded into the rack, is definitely helping my press. This is a good thing. I also have been trying to load the lat with the bell on the ground, and avoiding any "twist" at the truck or hips as the bell goes back and comes out of the hole. Being able to use weights that I can really move around helps a lot too. I am hoping this translates back to the 40 and 44kg once those come back in the rotation. Swings were strong and felt good.
7:45am - 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
8:00am- Training session - 32kg C&P ladders, 2H SW ladder
2x:
20kg TGU+windmill x 1/1
20kg GSq x 5
one arm one leg plank hold 1/1
24kg C&P x 5/5
28kg C&P x 2/2
Ladder
3x:
32kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)
18 C&P per arm
3x:
32kg 2H SW x 10
28kg 2H SW x 10
24kg 2H SW x 10
Got 90 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
8:50am - Complete
Notes - Moving strangely slowly this morning, but ultimately this was a very solid training session once I got going. I actually have been to bed early several days in a row, which is unusual for me, but ultimately a very good thing. I think my body is needing the rest and is asking for as much as it can get. So I will try to keep this up. Strength was very good, and technique continues to improve on the R side. Particularly I think practicing the double cleans is helping me - that feeling on the clean of popping out of the hole and getting a quick vertical movement with the bells into the rack. keeping the elbows very close to the body, is something I have tried to translate to the clean on the single press. Not exactly the same, but getting the bell vertical and right into the rack with limited wasted movement, and using the lat to move the bell and keep it loaded into the rack, is definitely helping my press. This is a good thing. I also have been trying to load the lat with the bell on the ground, and avoiding any "twist" at the truck or hips as the bell goes back and comes out of the hole. Being able to use weights that I can really move around helps a lot too. I am hoping this translates back to the 40 and 44kg once those come back in the rotation. Swings were strong and felt good.
Saturday, May 6, 2017
5/6/17 Saturday May 6, 2017 (DB 24kgs complex, 20kg SN breathing ladder, DB 32 kgs farmer walks)
7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:00am - 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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:15am- Training session - DB 24kgs complex, 20kg SN breathing ladder, DB 32 kgs farmer walks
20kg TGU x 1/1
24kg GSq x 5
24kg TGU x 1/1
24kg GSq x 5
DB 24kgs CL x 1 FSQ x 1
20kg SN x 1/1, breath 1
20kg SN x 2/2, breath 2
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:55am - Complete
Notes - Absolutely loves this, great session today.
8:00am - 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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:15am- Training session - DB 24kgs complex, 20kg SN breathing ladder, DB 32 kgs farmer walks
20kg TGU x 1/1
24kg GSq x 5
24kg TGU x 1/1
24kg GSq x 5
DB 24kgs CL x 1 FSQ x 1
DB 24kgs CL x 2 FSQ x 2
DB 24kgs CL x 3 FSQ x 3
DB 24kgs CL x 4 FSQ x 4
DB 24kgs CL x 5 FSQ x 5
20kg SN x 2/2, breath 2
20kg SN x 3/3, breath 3
20kg SN x 4/4, breath 4
20kg SN x 5/5, breath 5
20kg SN x 6/6, breath 6
20kg SN x 7/7, breath 7
20kg SN x 8/8, breath 8
20kg SN x 9/9, breath 9
20kg SN x 10/10, breath 10
DB 32kg farmer walks
1st set - 70 seconds
2nd set - 35 seconds, set down, 35 seconds (left hand grip fatigue)
DB 32kg farmer walks
1st set - 70 seconds
2nd set - 35 seconds, set down, 35 seconds (left hand grip fatigue)
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:55am - Complete
Notes - Absolutely loves this, great session today.
Friday, May 5, 2017
5/5/17 Friday May 5, 2017 (36kg C&P ladders, 36kg 2H SW)
6:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:10am - 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
7:25am- Training session - 32kg C&P ladders, 2H SW ladder
2x:
24kg TGU+windmill x 1/1
24kg GSq x 5
DB 16kgs batwings x 5/5
24kg BU PR x 1/1
32kg PR x 1/1
32kg C&P x 2/2
Ladder
3x:
36kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)
18 C&P per arm
5x:
36kg 2H SW x 10
50 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 - Man, this was outstanding. The final rep on the last set of C&P on the R side was tough, but not at failure. It was still a solid rep. That R side is coming around, groove is improving again. Fixing it with better clean and rack position. Very encouraging week here to end with a 36kg session like this.
7:10am - 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
7:25am- Training session - 32kg C&P ladders, 2H SW ladder
2x:
24kg TGU+windmill x 1/1
24kg GSq x 5
DB 16kgs batwings x 5/5
24kg BU PR x 1/1
32kg PR x 1/1
32kg C&P x 2/2
Ladder
3x:
36kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)
18 C&P per arm
5x:
36kg 2H SW x 10
50 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 - Man, this was outstanding. The final rep on the last set of C&P on the R side was tough, but not at failure. It was still a solid rep. That R side is coming around, groove is improving again. Fixing it with better clean and rack position. Very encouraging week here to end with a 36kg session like this.
Wednesday, May 3, 2017
5/3/17 Wednesday May 3, 2017 (28kg PR ladders, 28kg 2H SW)
6:50am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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 - 28kg PR ladders, 28kg 2H SW
2x:
16kg BU TGU x 1/1
48kg DL x 8
one arm one leg plank hold 1/1
Ladder
3x:
28kg PR x 1/1, 2/2, 3/3 (set the bell down between hands)
18 PR per arm
10 minutes on the minute:
28kg 2H SW x 15
Got 150 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
8:00am - Complete
Notes - Excellent session, this was easy, felt great. Continue to work on the clean, no twist or muscling the bell into the rack, using the hips. Things are going well.
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 - 28kg PR ladders, 28kg 2H SW
2x:
16kg BU TGU x 1/1
48kg DL x 8
one arm one leg plank hold 1/1
Ladder
3x:
28kg PR x 1/1, 2/2, 3/3 (set the bell down between hands)
18 PR per arm
10 minutes on the minute:
28kg 2H SW x 15
Got 150 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
8:00am - Complete
Notes - Excellent session, this was easy, felt great. Continue to work on the clean, no twist or muscling the bell into the rack, using the hips. Things are going well.
Monday, May 1, 2017
5/1/17 Monday May 1, 2017 (32kg C&P ladders, 2H SW ladder)
6:50am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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 - 32kg C&P ladders, 2H SW ladder
2x:
20kg TGU+windmill x 1/1
20kg GSq x 5
one arm one leg plank hold 1/1
24kg PR x 5/5
Ladder
2x:
32kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)
12 C&P per arm
3x:
32kg 2H SW x 10
28kg 2H SW x 10
24kg 2H SW x 10
Got 90 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
8:00am - Complete
Notes - An outstanding press session, really pleased with this. I think I have started to fix the clean/rack issue on the R side by getting my hips into the clean, and not twisting and muscling the clean. This is very good. Bell was moving nicely today. Body feels significantly better compared to a week or so ago.
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 - 32kg C&P ladders, 2H SW ladder
2x:
20kg TGU+windmill x 1/1
20kg GSq x 5
one arm one leg plank hold 1/1
24kg PR x 5/5
Ladder
2x:
32kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)
12 C&P per arm
3x:
32kg 2H SW x 10
28kg 2H SW x 10
24kg 2H SW x 10
Got 90 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
8:00am - Complete
Notes - An outstanding press session, really pleased with this. I think I have started to fix the clean/rack issue on the R side by getting my hips into the clean, and not twisting and muscling the clean. This is very good. Bell was moving nicely today. Body feels significantly better compared to a week or so ago.
Sunday, April 30, 2017
4/29/17 Saturday April 29, 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 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.
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.
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