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
2x:
20kg TGU x 1/1
DB 36kgs DL x 5
24kg PR x 5/5
5x:
32kg PR x 1/1
Pull-up
36kg PR x 1/1
Pull-up
40kg PR x 1/1
5 minutes:
40kg 2H SW x 10
got in 7 sets - 70 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 - .Great training session. Really proud of this. I believe I am truly getting close to being able to press the 48kg. I really had some strong presses with the 40kg, particularly the last two rounds when I did some brief visualization before addressing the bell, and driving my feet into the ground and pressing away from the bell. With the way the last reps went up, speed of the bell, that is a great sign. Excellent close to this cycle.
Friday, August 18, 2017
Wednesday, August 16, 2017
8/16/17 Wednesday August 16, 2017 (36kg 1H complex, carries)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 25 minutes
7:25am - 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
7:40am- Training session - 36kg 1H complex
2x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
24kg BU PR x 1/1
32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm
36kg complex x 5:
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
8:15am - Complete
Notes - First and foremost, it's my 40th birthday today, which is awesome. Quite the day and plenty of reflection on my life through the first 40 years, and a lot to be very grateful for. There is also a lot to be excited about for the future. Starting out the day with a great training session was the way to go. Now, I will relax and enjoy the rest of the day!
7:25am - 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
7:40am- Training session - 36kg 1H complex
2x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
24kg BU PR x 1/1
32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm
36kg complex x 5:
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
8:15am - Complete
Notes - First and foremost, it's my 40th birthday today, which is awesome. Quite the day and plenty of reflection on my life through the first 40 years, and a lot to be very grateful for. There is also a lot to be excited about for the future. Starting out the day with a great training session was the way to go. Now, I will relax and enjoy the rest of the day!
Monday, August 14, 2017
8/14/17 Monday August 14, 2017 (32kg C&P, 44kg H/S/P)
7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
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, 48kg H/S/P
3x:
20kg TGU x 1/1
20kg BU FSQ x 2/2
24kg PR 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
32kg C&P x 5/5
5x:
48kg 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
9:00am - Complete
Notes - Ok so that is no joke. Would have to go back into my logs and figure out if that was a PR for C&P reps in one session with the 32kg, I am pretty positive that it was, 45 total C&P reps is some serious business. Again my left adductor got a bit fired up later in the day after this session, same as last week, so this is a pattern that shows up when the volume gets high. It's not terrible, and a bit of focused work on the left lower lat, glute with a lacrosse ball seems to get those muscles firing and taking some pressure off the adductor. I think what happens is that those muscles don't bear as much of the load as they should when the volume gets high, and the left adductor starts to bark. I will have to think about how to mitigate this, I think it's all amount making sure that left glute is really firing in the warm up and ready to do it's part. All in all though this is a strong effort and a good day.
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, 48kg H/S/P
3x:
20kg TGU x 1/1
20kg BU FSQ x 2/2
24kg PR 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
32kg C&P x 5/5
5x:
48kg 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
9:00am - Complete
Notes - Ok so that is no joke. Would have to go back into my logs and figure out if that was a PR for C&P reps in one session with the 32kg, I am pretty positive that it was, 45 total C&P reps is some serious business. Again my left adductor got a bit fired up later in the day after this session, same as last week, so this is a pattern that shows up when the volume gets high. It's not terrible, and a bit of focused work on the left lower lat, glute with a lacrosse ball seems to get those muscles firing and taking some pressure off the adductor. I think what happens is that those muscles don't bear as much of the load as they should when the volume gets high, and the left adductor starts to bark. I will have to think about how to mitigate this, I think it's all amount making sure that left glute is really firing in the warm up and ready to do it's part. All in all though this is a strong effort and a good day.
Saturday, August 12, 2017
8/12/17 Saturday August 12, 2017 (24kg complex 20 mins)
8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
8:30am - 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
8:45am- 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
9:30am - Complete
Notes - Decided to keep the training same as last week. After doing the first set of 5s, I was supposed to keep with sets of 5 for the rest of the training session, but I was feeling a little drained and wanted to keep form intact. It's been a long week, interviewed and got a big job offer, which is super excited but it's been stressful. Also celebrating my 40th birthday today a with friends and family (turning 40 on August 16th). All in all, the work was solid and I think it was a good move to modify the plan for today.
8:30am - 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
8:45am- 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
9:30am - Complete
Notes - Decided to keep the training same as last week. After doing the first set of 5s, I was supposed to keep with sets of 5 for the rest of the training session, but I was feeling a little drained and wanted to keep form intact. It's been a long week, interviewed and got a big job offer, which is super excited but it's been stressful. Also celebrating my 40th birthday today a with friends and family (turning 40 on August 16th). All in all, the work was solid and I think it was a good move to modify the plan for today.
Friday, August 11, 2017
8/11/17 Friday August 11, 2017 (PR+pull-ups, 2H SW 40kg)
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.
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.
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.
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