6:15am - Training with Kevin
Excellent training session. Foam rolling, some thoracic spine work to start, then get-ups with a 20kg, and some goblet squats. 2H SW with the 24kg. Bottoms up work with the 20kg, both FSQ and PR. Pressing the 32kg for some doubles. 1H SW practice with the 32kg, felt good. We finished with a declining ladder of 32kg 1H SW 5 CL 1 PR 1 FSQ 1, switch hands, then next set 4 swings, next set 3, then 2, then 1. Worked on some 1 legged deadlifts in between. Going to be a productive and fun week in Priest Lake, ID for PTO. Bringing a 20 / 2 24s / 32kg to Priest Lake. Going to snatch, press, and do some KB aerobic work. Looking forward to it. When I am back from Priest on Monday 7/31, we will jump into a new cycle that will have me pressing the 40kg even more. Another press test at the end of this next cycle.
7:30am - End
Friday, July 21, 2017
Wednesday, July 19, 2017
7/19/17 Wednesday July 19, 2017 (TGU ladder, 20 mins 24kg GSq / 1H SW / SN)
6:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
6:55am - 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 - TGU ladder, 20 mins 24kg GSq / 1H SW / SN
24kg TGU x 1/1
24kg GSq x 5
24kg TGU x 1/1
28kg TGU x 1/1
32kg TGU x 1/1
20 minutes:
Got 6 full rounds.
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 session, strong effort. Looking forward to training on Friday with Kevin.
6:55am - 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 - TGU ladder, 20 mins 24kg GSq / 1H SW / SN
24kg TGU x 1/1
24kg GSq x 5
24kg TGU x 1/1
28kg TGU x 1/1
32kg TGU x 1/1
24kg GSq x 5
24kg 1H SW x 5/5
24kg SN x 5/5
24kg 1H SW x 5/5
24kg SN x 5/5
Got 6 full rounds.
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 session, strong effort. Looking forward to training on Friday with Kevin.
Monday, July 17, 2017
7/17/17 Monday July 17, 2017 (DB 24kgs KB aerobics)
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 - DB 24kgs KB aerobics
3x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10
Got 4 full rounds. 40 reps per movement
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 - Solid. Last set was tough, I was pushing the time. Had to finish the 5 front squats after the 20 minute timer went off. All in all, great stuff. Back off week comes at the right time and how about a back off that still has double 24s for load!! And is a legit back off. Nice.
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 - DB 24kgs KB aerobics
3x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10
DB 24kgs KB aerobics:
20 minutes:
DB 24kgs CL x 2 SS PR x 2 FSQ x 2
DB 24kgs CL x 3 SS PR x 3 FSQ x 3
DB 24kgs CL x 5 SS PR x 5 FSQ x 5
Got 4 full rounds. 40 reps per movement
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 - Solid. Last set was tough, I was pushing the time. Had to finish the 5 front squats after the 20 minute timer went off. All in all, great stuff. Back off week comes at the right time and how about a back off that still has double 24s for load!! And is a legit back off. Nice.
Saturday, July 15, 2017
7/15/17 Saturday July 15, 2017 (36kg PPR / 36kg 2H SW, DB 36kgs carries)
8:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:35am - 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
8:50am- Training session - 36kg PPR / 36kg 2H SW, DB 36kgs carries
3x:
20kg TGU + windmill x 1/1
20kg 1H SW x 5/5
20kg BU PR x 1/1
28kg Push PR x 2/2
28kg 2H SW x 10
5x:
36kg Push PR x 2/2
36kg 2H SW x 20
2x:
DB 36kgs carries
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:35am - Complete
Notes - Great training session, heavy enough load for sure but didn't feel heavy. Nice to be push pressing the 36kg other than pressing, so much easier:) Chance to go extremely slow with the reps, focus on every aspect of the technique. Really good stuff. Might be time to buy another 40kg so I can do double 40kg carries:) My birthday is August 16th.....
8:35am - 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
8:50am- Training session - 36kg PPR / 36kg 2H SW, DB 36kgs carries
3x:
20kg TGU + windmill x 1/1
20kg 1H SW x 5/5
20kg BU PR x 1/1
28kg Push PR x 2/2
28kg 2H SW x 10
36kg Push PR x 2/2
36kg 2H SW x 20
2x:
DB 36kgs carries
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:35am - Complete
Notes - Great training session, heavy enough load for sure but didn't feel heavy. Nice to be push pressing the 36kg other than pressing, so much easier:) Chance to go extremely slow with the reps, focus on every aspect of the technique. Really good stuff. Might be time to buy another 40kg so I can do double 40kg carries:) My birthday is August 16th.....
Friday, July 14, 2017
7/14/17 Friday July 14, 2017 (44/24/44kg circuit)
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 - 44/24/44kg circuit
24kg TGU x 1/1
24kg GSq x 5
32kg TGU x 1/1
Pull-up x 2
DB 36kgs DL x 5
32kg TGU x 1/1
Pull-up x 3
DB 36kgs DL x 5
32kg Hike/Clean/Park x 3/3
40kg Hike/Clean/Park x 3/3
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 - Another excellent training session. Much more intuitive about warm up sets, doing things smartly and then being ready when the work sets hit. Really strong performance, good ending here to another cycle with clear progress made. Cleaning a 44kg 3x with the parking between each rep is some serious business. Strength and cardio work, I was sweating profusely at the end of this one and still perspiring 20 minutes later even after a shower. Nice.
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 - 44/24/44kg circuit
24kg TGU x 1/1
24kg GSq x 5
32kg TGU x 1/1
Pull-up x 2
DB 36kgs DL x 5
32kg TGU x 1/1
Pull-up x 3
DB 36kgs DL x 5
32kg Hike/Clean/Park x 3/3
40kg Hike/Clean/Park x 3/3
Circuit - 3x
44kg Hike/Clean/Park x 3/3
44kg 2H SW x 10
24kg 1H Hike Snatch Park x 3/3
24kg SN x 5/5
44kg 2H HSP x 3
44kg 2H SW x 10
44kg Hike/Clean/Park x 3/3
44kg 2H SW x 10
24kg 1H Hike Snatch Park x 3/3
24kg SN x 5/5
44kg 2H HSP x 3
44kg 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
7:45am - Complete
Notes - Another excellent training session. Much more intuitive about warm up sets, doing things smartly and then being ready when the work sets hit. Really strong performance, good ending here to another cycle with clear progress made. Cleaning a 44kg 3x with the parking between each rep is some serious business. Strength and cardio work, I was sweating profusely at the end of this one and still perspiring 20 minutes later even after a shower. Nice.
Wednesday, July 12, 2017
7/12/17 Wednesday July 12, 2017 (DB 32kgs complex)
6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 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 - DB 32kgs complex 20 minutes
24kg TGU x 1/1
24kg GSq x 5
2x:
28kg TGU x 1/1
DB 16kgs FSQ x 2
BU PR 16kg x 2
DB 28kg CL x 3 SS PR x 2 x FSQ x 1
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 - This was an excellent training session. I had improved control over the double 32s here, which was excellent. One extra set compared to the last couple of weeks. Really great sign of progress.
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 - DB 32kgs complex 20 minutes
24kg TGU x 1/1
24kg GSq x 5
2x:
28kg TGU x 1/1
DB 16kgs FSQ x 2
BU PR 16kg x 2
DB 28kg CL x 3 SS PR x 2 x FSQ x 1
DB 32kgs CL x 1 SS PR x 1 FSQ x 1
20 minutes:
DB 32kgs CL x 3 SS PR x 2 FSQ x 1
Got in 10 full sets
32kg 2H SW x 10
20 minutes:
DB 32kgs CL x 3 SS PR x 2 FSQ x 1
Got in 10 full sets
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
7:45am - Complete
Notes - This was an excellent training session. I had improved control over the double 32s here, which was excellent. One extra set compared to the last couple of weeks. Really great sign of progress.
Monday, July 10, 2017
7/10/17 Monday July 10, 2017 (40kg PR, 40kg 2H SW)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 40 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 - 40kg PR, 40kg 2H SW
2x:
24kg TGU + PR at the top x 1/1
Pull-up x 1, x 1
36kg DL x 5
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 - Well, this is one of the most gratifying training sessions ever. This is as much proof as I ever need to yet again appreciate that sometimes, actually most of the time, you need to drill on the basics and create the deepest, broadest base of strength possible. Once you have that, you have a better chance of handling more load and getting some PRs. The following are notes from my the last time I tried to press the 40kg, on April 21, which was nearly 3 months ago.
"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."
So yet again Kevin has been a magician with the training protocol as basically what we have done the last 3 months is drill the shit out of the 32 and 36. Haven't tried to press the 40kg even once and hell I have barely even cleaned the thing either. So today I hit 4 singles, both arms, and on the R side, honestly probably the most solid presses I have had for that volume just about ever. So yes, the last 3 months have been very productive and really am pleased with this. The 40kg is just damn heavy though, there is no getting around that. Maybe one day the 40kg can feel like the 32kg or hell I would even be happy with the 36kg. I like this bell a lot but it demands 100% focus and attention. Anything off with the clean, that bell is not going up, at least on the R side. In any event, great to have days like this. It's cool to see what you can do when you focus on volume with a heavy-ish bell that you can handle, for me that's probably the 32kg for serious reps, the 36kg for a decent number of reps. I can absolutely remember when my training bells were the 24 and 28kg, to have moved up like this over time has really been great.
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 - 40kg PR, 40kg 2H SW
2x:
24kg TGU + PR at the top x 1/1
Pull-up x 1, x 1
36kg DL x 5
24kg PR x 5/5
32kg PR x 2/2
36kg PR x 1/1
5x:
40kg PR x 1/1
10 minutes on the minute:
40kg 2H SW x 12
120 2H SW total
32kg PR x 2/2
36kg PR x 1/1
5x:
40kg PR x 1/1
10 minutes on the minute:
40kg 2H SW x 12
120 2H SW total
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 - Well, this is one of the most gratifying training sessions ever. This is as much proof as I ever need to yet again appreciate that sometimes, actually most of the time, you need to drill on the basics and create the deepest, broadest base of strength possible. Once you have that, you have a better chance of handling more load and getting some PRs. The following are notes from my the last time I tried to press the 40kg, on April 21, which was nearly 3 months ago.
"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."
So yet again Kevin has been a magician with the training protocol as basically what we have done the last 3 months is drill the shit out of the 32 and 36. Haven't tried to press the 40kg even once and hell I have barely even cleaned the thing either. So today I hit 4 singles, both arms, and on the R side, honestly probably the most solid presses I have had for that volume just about ever. So yes, the last 3 months have been very productive and really am pleased with this. The 40kg is just damn heavy though, there is no getting around that. Maybe one day the 40kg can feel like the 32kg or hell I would even be happy with the 36kg. I like this bell a lot but it demands 100% focus and attention. Anything off with the clean, that bell is not going up, at least on the R side. In any event, great to have days like this. It's cool to see what you can do when you focus on volume with a heavy-ish bell that you can handle, for me that's probably the 32kg for serious reps, the 36kg for a decent number of reps. I can absolutely remember when my training bells were the 24 and 28kg, to have moved up like this over time has really been great.
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