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 - 32kg C&P, 40kg H/S/P
3x:
20kg TGU x 1/1
20kg BU FSQ x 2/2
24kg C&P x 5/5
3x:
32kg C&P x 1/1
32kg C&P x 2/2
32kg C&P x 3/3
5x:
40kg Hike/Swing/Park x 3
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
Notes - Great training session coming out of vacation week. Very strong right now. On the presses, on the negatives I felt greater use of my lats than normal, and used that to my advantage to load into the next clean, and then take that feeling out of the clean into the next press. This is something I am going to remember as I really got the rhythm going with the cadence of the C&P. I like that movement lot, much more than military pressing. I am hoping though that this enhanced lat engagement is something I can keep refining and have that transfer to the MP.
Tuesday, August 1, 2017
7/29/17 Saturday July 29, 2017 (24/32kg 1H SW, Hike Snatch Park)
From Priest Lake, Idaho
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 40 minutes
7:10am- Training session - 24/32kg 1H SW, Hike Snatch Park
Indian Clubs 5 minutes
20kg Windmill x 1/1
20kg OH marching x 1/1
20kg GSq x 5
3x:
24kg Windmill x 1/1
32kg kickstand DL x 5/5
24kg 1H SW x 5/5
5x:
32kg 1H SW x 5/5
24kg Hike / Snatch / Park x 5/5
Band wrist extensions, 10 x 3 sets per hand
8:00am - Complete
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 40 minutes
7:10am- Training session - 24/32kg 1H SW, Hike Snatch Park
Indian Clubs 5 minutes
20kg Windmill x 1/1
20kg OH marching x 1/1
20kg GSq x 5
3x:
24kg Windmill x 1/1
32kg kickstand DL x 5/5
24kg 1H SW x 5/5
5x:
32kg 1H SW x 5/5
24kg Hike / Snatch / Park x 5/5
8:00am - Complete
Notes - Solid, a great final training session in Priest Lake.
7/28/17 Friday July 28, 2017 (32kg C&P ladder, 32kg 1H SW)
From Priest Lake, Idaho
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 40 minutes
7:10am- Training session - 32kg C&P ladder, 32kg 1H SW
Indian Clubs 5 minutes
20kg Windmill x 1/1
20kg OH marching x 1/1
20kg GSq x 5
24kg 2H SW x 10
24kg Windmill x 1/1
24kg OH marching x 1/1
24kg GSq x 5
24kg 2H SW x 10
3x:
DB 24kgs DL x 5
32kg suitcase carry 1/1
24kg C&P x 5/5
5x:
32kg C&P x 1/1
32kg C&P x 2/2
32kg C&P x 3/3
5 minutes on the minute:
32kg 1H SW x 5/5
Band wrist extensions, 10 x 3 sets per hand
8:00am - Complete
Notes - A lot of work on this day, felt fantastic, got it all done before my son woke up for his 8th birthday! Lots of fun times.
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 40 minutes
7:10am- Training session - 32kg C&P ladder, 32kg 1H SW
Indian Clubs 5 minutes
20kg Windmill x 1/1
20kg OH marching x 1/1
20kg GSq x 5
24kg 2H SW x 10
24kg Windmill x 1/1
24kg OH marching x 1/1
24kg GSq x 5
24kg 2H SW x 10
3x:
DB 24kgs DL x 5
32kg suitcase carry 1/1
24kg C&P x 5/5
5x:
32kg C&P x 1/1
32kg C&P x 2/2
32kg C&P x 3/3
5 minutes on the minute:
32kg 1H SW x 5/5
8:00am - Complete
Notes - A lot of work on this day, felt fantastic, got it all done before my son woke up for his 8th birthday! Lots of fun times.
7/26/17 Wednesday July 26, 2017 (DB 24kgs moving target complex)
From Priest Lake, Idaho
7:25am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:55am- Training session - Double 24kgs moving target complex
Indian Clubs 5 minutes
20kg Windmill x 1/1
20kg OH marching x 1/1
20kg GSq x 5
24kg 2H SW x 10
24kg Windmill x 1/1
24kg OH marching x 1/1
24kg GSq x 5
24kg 2H SW x 10
Moving target complex:
8:30am - Complete
Notes - An excellent training session, crisp, quick, plenty of work but not hard.
7:25am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:55am- Training session - Double 24kgs moving target complex
Indian Clubs 5 minutes
20kg Windmill x 1/1
20kg OH marching x 1/1
20kg GSq x 5
24kg 2H SW x 10
24kg Windmill x 1/1
24kg OH marching x 1/1
24kg GSq x 5
24kg 2H SW x 10
Moving target complex:
DB 24kgs CL x 1 SS PR x 2 FSQ x 1
DB 24kgs CL x 1 SS PR x 3 FSQ x 1
Band wrist extensions, 10 x 3 sets per handDB 24kgs CL x 1 SS PR x 3 FSQ x 1
DB 24kgs CL x 1 SS PR x 5 FSQ x 1
DB 24kgs CL x 2 SS PR x 1 FSQ x 1
DB 24kgs CL x 3 SS PR x 1 FSQ x 1
DB 24kgs CL x 5 SS PR x 1 FSQ x 1
DB 24kgs CL x 1 SS PR x 1 FSQ x 2
DB 24kgs CL x 1 SS PR x 1 FSQ x 3
DB 24kgs CL x 1 SS PR x 1 FSQ x 5
8:30am - Complete
Notes - An excellent training session, crisp, quick, plenty of work but not hard.
7/24/17 Monday July 24, 2017 (20 / 24 / 32kg circuit)
From Priest Lake, Idaho
7:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
8:25am- Training session - Circuit 20kg / 24kg / 32kg
Indian Clubs 5 minutes
20kg Windmill x 1/1
20kg OH marching x 1/1
20kg GSq x 5
24kg 2H SW x 10
24kg Windmill x 1/1
24kg OH marching x 1/1
24kg GSq x 5
24kg 2H SW x 10
Band wrist extensions, 10 x 3 sets per hand
9:00am - Complete
Notes - Just getting to writing last week's training log after being on vacation in Priest Lake, Idaho with my fiance and kids. Great vacation. Had a 20kg, 2 24kgs, and a 32kg bell and one of my bands and Indian Clubs and got absolutely fantastic training done. Minimal approach, and it worked great.
7:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
8:25am- Training session - Circuit 20kg / 24kg / 32kg
Indian Clubs 5 minutes
20kg Windmill x 1/1
20kg OH marching x 1/1
20kg GSq x 5
24kg 2H SW x 10
24kg Windmill x 1/1
24kg OH marching x 1/1
24kg GSq x 5
24kg 2H SW x 10
Circuit
5x:
20kg BU PR x 2/2
32kg 2H SW x 10
24kg BU FSQ x 2/2
32kg 2H SW x 10
32kg PR x 2/2
5x:
20kg BU PR x 2/2
32kg 2H SW x 10
24kg BU FSQ x 2/2
32kg 2H SW x 10
32kg PR x 2/2
9:00am - Complete
Notes - Just getting to writing last week's training log after being on vacation in Priest Lake, Idaho with my fiance and kids. Great vacation. Had a 20kg, 2 24kgs, and a 32kg bell and one of my bands and Indian Clubs and got absolutely fantastic training done. Minimal approach, and it worked great.
Saturday, July 22, 2017
7/22/17 Saturday July 22, 2017 (24kg 1H SW, Hike Snatch Park)
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 - 24kg 1H SW, Hike Snatch Park
3x:
24kg TGU x 1/1
24kg kickstand DL 5/5
5x:
24kg 1H SW 5/5
24kg Hike / Snatch / Park 5/5
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
9:35am - Complete
Notes - Getting ready to go to Priest Lake, ID for a week, this was an easy session with a focus on getting ready for some long car rides. Good stuff. Excited for the trip. Bringing a 20, 2 24s, and a 32kg.
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 - 24kg 1H SW, Hike Snatch Park
3x:
24kg TGU x 1/1
24kg kickstand DL 5/5
24kg 1H SW 5/5
24kg Hike / Snatch / Park 5/5
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
9:35am - Complete
Notes - Getting ready to go to Priest Lake, ID for a week, this was an easy session with a focus on getting ready for some long car rides. Good stuff. Excited for the trip. Bringing a 20, 2 24s, and a 32kg.
Friday, July 21, 2017
7/21/17 Friday July 21, 2017 (training with Kevin )
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
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
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