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 - PR plus pull-ups, 2H SW 40kg
2x:
20kg TGU x 1/1
DB 36kgs DL x 5
24kg PR x 5/5
4x:
32kg PR x 1/1
Pull-up
36kg PR x 1/1
Pull-up
40kg PR x 1/1
8 mins on the minute:
40kg 2H SW x 13
104 reps
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 - Excellent training session. Last rep on the R with the 40kg was a tough grind, but I got it. L was easier. I had a deep tissue massage yesterday evening and think I may still have been feeling the effects of that a little bit this morning, made pressing perhaps just a shade more difficult, but this was good stuff all around. Was stressed for time so did 13 reps of 2H SW with the 40kg for 8 mins. Didn't love it, have a lot more power with 10 rep sets.
Friday, August 11, 2017
Thursday, August 10, 2017
8/9/17 Wednesday August 9, 2017 (32kg/36kg 1H complex, carries)
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 - 32kg/36kg 1H complex
2x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
24kg BU PR x 1/1
32/36kg complex:
32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm
36kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm
DB 36kgs farmer carries
40kg suitcase carry x 1/1
DB 36kgs farmer carries
40kg suitcase carry x 1/1
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 - Really solid, quick training session. Still noticing a lean when I am doing the suitcase carry with bell in the L hand with the 40kg, and gait is not as smooth. This is something to mull over with Kevin and see what we think about that. It raises a clear difference from when I have the bell in the R hand, where I can stay more upright and gait is smoother when walking with the bell.
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 - 32kg/36kg 1H complex
2x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
24kg BU PR x 1/1
32/36kg complex:
32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm
36kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm
32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm
36kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm
32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm
DB 36kgs farmer carries
40kg suitcase carry x 1/1
DB 36kgs farmer carries
40kg suitcase carry x 1/1
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 - Really solid, quick training session. Still noticing a lean when I am doing the suitcase carry with bell in the L hand with the 40kg, and gait is not as smooth. This is something to mull over with Kevin and see what we think about that. It raises a clear difference from when I have the bell in the R hand, where I can stay more upright and gait is smoother when walking with the bell.
Monday, August 7, 2017
8/7/17 Monday August 7, 2017 (32kg C&P, 44kg H/S/P)
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, 44kg 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
32kg C&P x 4/4
5x:
44kg 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 - Really strong training session. Noticed that my left adductor is a bit fired up though as I write this later in the afternoon. Could be related to my left ankle, which is a lot better than it was on Friday, I am not sure. I have noticed this before on heavier press days where the volume accumulates, and ladders to 4 reps with the 32kg is not a joke. Not even close to failure, but the volume adds up. Will need to loosen this up a bit. I have all day interviews tomorrow for a potential new job, so a bit nervous for that as well, so mind is racing. Will have to find a place of calm mentally.
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, 44kg 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
32kg C&P x 4/4
5x:
44kg 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 - Really strong training session. Noticed that my left adductor is a bit fired up though as I write this later in the afternoon. Could be related to my left ankle, which is a lot better than it was on Friday, I am not sure. I have noticed this before on heavier press days where the volume accumulates, and ladders to 4 reps with the 32kg is not a joke. Not even close to failure, but the volume adds up. Will need to loosen this up a bit. I have all day interviews tomorrow for a potential new job, so a bit nervous for that as well, so mind is racing. Will have to find a place of calm mentally.
Sunday, August 6, 2017
8/5/17 Saturday August 5, 2017 (24kg complex 20 mins)
2:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
2:30pm - 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
2:45pm- Training session - 24kg complex 20 minutes
3x:
24kg TGU x 1/1
24kg kickstand DL x 5/5
24kg 2H SW x 10
20 minutes:
24kg 1H SW x 2 SN x 2 FSQ x 2, switch hands 1H SW x 2 SN x 2 FSQ x 2, rest
24kg 1H SW x 3 SN x 2 FSQ x 3, switch hands 1H SW x 3 SN x 3 FSQ x 3, rest
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
3:30pm - Complete
Notes - Writing this on Sunday. Solid training session. Did a lot of work on my left ankle and legs as I played 3 games of kickball on Friday with co workers and was pretty sore, especially the left ankle as I jammed it a bit rounding first base. Now, things are feeling good, just needed a couple of days I think to work things out. Was good to get this training in as I think moving around and getting some blood flow, particularly on the front squats, was useful, as long as the weights were light which they were. After this training session I also ended up teaching my fiance some KB work for an hour which was super fun:)
2:30pm - 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
2:45pm- Training session - 24kg complex 20 minutes
3x:
24kg TGU x 1/1
24kg kickstand DL x 5/5
24kg 2H SW x 10
20 minutes:
24kg 1H SW x 2 SN x 2 FSQ x 2, switch hands 1H SW x 2 SN x 2 FSQ x 2, rest
24kg 1H SW x 3 SN x 2 FSQ x 3, switch hands 1H SW x 3 SN x 3 FSQ x 3, rest
24kg 1H SW x 5 SN x 2 FSQ x 5, switch hands 1H SW x 5 SN x 5 FSQ x 5, rest
Ended up getting 3 full sets in 20 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
3:30pm - Complete
Notes - Writing this on Sunday. Solid training session. Did a lot of work on my left ankle and legs as I played 3 games of kickball on Friday with co workers and was pretty sore, especially the left ankle as I jammed it a bit rounding first base. Now, things are feeling good, just needed a couple of days I think to work things out. Was good to get this training in as I think moving around and getting some blood flow, particularly on the front squats, was useful, as long as the weights were light which they were. After this training session I also ended up teaching my fiance some KB work for an hour which was super fun:)
Friday, August 4, 2017
8/4/17 Friday August 4, 2017 (PR+pull-ups, 2H SW 40kg)
6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 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 - PR plus pull-ups, 2H SW 40kg
3x:
20kg TGU x 1/1
DB 36kgs DL x 5
24kg PR x 5/5
3x:
32kg PR x 1/1
Pull-up
36kg PR x 1/1
Pull-up
40kg PR x 1/1
10 mins on the minute:
40kg 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 - Excellent training session, this was good. Feeling solid and a good first week of this cycle.
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 - PR plus pull-ups, 2H SW 40kg
3x:
20kg TGU x 1/1
DB 36kgs DL x 5
24kg PR x 5/5
3x:
32kg PR x 1/1
Pull-up
36kg PR x 1/1
Pull-up
40kg PR x 1/1
10 mins on the minute:
40kg 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 - Excellent training session, this was good. Feeling solid and a good first week of this cycle.
Wednesday, August 2, 2017
8/2/17 Wednesday August 2, 2017 (32kg 1H complex, carries)
6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:00am - 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
7:15am- Training session - 32kg 1H complex
2x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
24kg BU PR x 1/1
5x:
32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm
DB 32kgs farmer carries
40kg suitcase carry x 1/1
DB 32kgs farmer carries
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 - A great training session. Most interesting thing was doing a suitcase carry with the 40kg which I have not done before. Really works the grip and is way more difficult than carrying double bells. I noticed with the bell in the left hand I lean left quite a bit, whereas with the bell in the right hand, I can maintain a more upright posture and don't lean as much. I am not sure exactly what this might indicate in terms of an imbalance to potentially work on, but I will discuss with Kevin.
7:00am - 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
7:15am- Training session - 32kg 1H complex
2x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
24kg BU PR x 1/1
5x:
32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm
DB 32kgs farmer carries
40kg suitcase carry x 1/1
DB 32kgs farmer carries
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 - A great training session. Most interesting thing was doing a suitcase carry with the 40kg which I have not done before. Really works the grip and is way more difficult than carrying double bells. I noticed with the bell in the left hand I lean left quite a bit, whereas with the bell in the right hand, I can maintain a more upright posture and don't lean as much. I am not sure exactly what this might indicate in terms of an imbalance to potentially work on, but I will discuss with Kevin.
Tuesday, August 1, 2017
7/31/17 Monday July 31, 2017 (32kg C&P, 40kg H/S/P)
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.
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.
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