5:20am - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
5:35am - 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 20kg with 3 presses and rotations, 1/1
5:50am- Training session - 28kg work capacity complex
24kg TGU x 1/1
3x:
Crawling x 1 min
Pull-up x 1, 2, 3 (each successive set)
Pushup plank with leg lifts
24kg CL x 1 PR x 1 FSQ x 1 SN x 1 Get down x 1, switch hands repeat
20 minutes 28kg work capacity complex:
28kg CL x 1 PR x 1 FSQ x 1 SN x 1 CL x 1 PR x 1 FSQ x 1 SN x 1 Get down x 1, switch hands repeat - 1 set
back and forth
Got about 7 full sets per side (about 3 minutes per set)
28kg 2H SW x 10
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
6:35am - Complete
Notes - Great training session. I turned this into quite the change. Looking back I think I was supposed to do 2 reps per movement than 1 get-down but I turned it into a long chain accidentally. It was hard enough - lot of time under tension this way, and not the type of training I usually do. Felt good though, and certainly challenging enough with a 28kg. Got some bodywork done yesterday evening and that felt great, adductors and left hip are significantly alleviated. Very pleased with this training block, very very pleased.
Friday, November 17, 2017
Thursday, November 16, 2017
11/15/17 Wednesday November 15, 2017 (DB 32kgs CL, FSQ, 24kg SN)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:30am - 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 20kg with 3 presses and rotations, 1/1
6:45am- Training session - DB 32kgs CL, FSQ, 24kg SN
2x:
24kg TGU x 1/1
48kg DL x 5
Push-ups x 5
DB 24kgs CL x 5
DB 24kgs FSQ x 5
DB 28kgs CL x 3
DB 28kgs FSQ x 3
5x:
DB 32kgs CL x 2
DB 32kgs FSQ x 2
10 minutes on the minute 24kg SN x 5/5
100 reps, took me about 36-38 seconds for each 5/5, not as good as last week, but I was a bit fatigued from the double 32s. Still got in 100 reps on time
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:30am - Complete
Notes - Tremendously proud of this. It's not easy to throw about double 32s and this was a strong effort. Focused on toes into ground, snapping hips on cleans, bells close. On FSQ, breathing, tight abs, not going too deep so no butt wink. Snatches, focused on pushing feet into the floor, strong lockout. All around good effort.
6:30am - 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 20kg with 3 presses and rotations, 1/1
6:45am- Training session - DB 32kgs CL, FSQ, 24kg SN
2x:
24kg TGU x 1/1
48kg DL x 5
Push-ups x 5
DB 24kgs CL x 5
DB 24kgs FSQ x 5
DB 28kgs CL x 3
DB 28kgs FSQ x 3
5x:
DB 32kgs CL x 2
DB 32kgs FSQ x 2
10 minutes on the minute 24kg SN x 5/5
100 reps, took me about 36-38 seconds for each 5/5, not as good as last week, but I was a bit fatigued from the double 32s. Still got in 100 reps on time
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:30am - Complete
Notes - Tremendously proud of this. It's not easy to throw about double 32s and this was a strong effort. Focused on toes into ground, snapping hips on cleans, bells close. On FSQ, breathing, tight abs, not going too deep so no butt wink. Snatches, focused on pushing feet into the floor, strong lockout. All around good effort.
Monday, November 13, 2017
11/13/17 Monday November 13, 2017 (32/36/40kg PR, 32kg 2H SW)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:30am - 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 20kg with 3 presses and rotations, 1/1
6:45am- Training session - 28/32/36kg PR, 32kg 2H SW
2x:
24kg TGU x 1/1
body beats x 3/3
24kg PR x 5/5
28kg PR x 3/3
3x:
32kg PR x 2/2
36kg PR x 1/1
40kg PR x 1/1
10 minutes on the minute 32kg 2H SW x 10
100 reps
rolling
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 - Excellent training session. Any time I get the chance to press the 40kg and it goes well, that is cause for celebration. Felt good going into this, and things went well. Took a lot of time before each 40kg press. These were strict presses and I did not look at the bell to get through lockout. That is the first time I think I have been able to do strict pressing like that with the 40kg. Make sure I focused on my big toes, connecting to the ground. This seemed to allow me to get slightly more "upright" in lockout and possibly a little less "on the heels." This could be a big discovery with the press. It's possible some of the adductor issues could be alleviated if I can use the big toe cue for every press. We will see how recovery goes - I will be focusing on adductor stretching / mobility stretches as well as glutes and hips.
6:30am - 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 20kg with 3 presses and rotations, 1/1
6:45am- Training session - 28/32/36kg PR, 32kg 2H SW
2x:
24kg TGU x 1/1
body beats x 3/3
24kg PR x 5/5
28kg PR x 3/3
32kg PR x 2/2
36kg PR x 1/1
40kg PR x 1/1
10 minutes on the minute 32kg 2H SW x 10
100 reps
rolling
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 - Excellent training session. Any time I get the chance to press the 40kg and it goes well, that is cause for celebration. Felt good going into this, and things went well. Took a lot of time before each 40kg press. These were strict presses and I did not look at the bell to get through lockout. That is the first time I think I have been able to do strict pressing like that with the 40kg. Make sure I focused on my big toes, connecting to the ground. This seemed to allow me to get slightly more "upright" in lockout and possibly a little less "on the heels." This could be a big discovery with the press. It's possible some of the adductor issues could be alleviated if I can use the big toe cue for every press. We will see how recovery goes - I will be focusing on adductor stretching / mobility stretches as well as glutes and hips.
Saturday, November 11, 2017
11/11/17 Saturday November 11, 2017 (TGUs and 2H SW)
7:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
8:15am - 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 20kg with 3 presses and rotations, 1/1
8:30am- Training session - TGUs and 2H SW
24kg TGU x 1/1
Pull-up x 1
28kg TGU x 1/1
Pull-up x 2
32kg TGU x 1/1
Pull-up x 3
3x:
28kg 2H SW x 10
Push-ups x 3
32kg 2H SW x 10
Push-ups x 3
36kg 2H SW x 10
Push-ups x 3
rolling
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 - Writing this late Saturday evening. After some back and forth issues the last few days with adductor and left hip tightness, today has been great. I have been working on the adductors quite a bit and things seem to be responding. I also went for a long walk this afternoon and that was excellent, on top of the morning training session. As I have mentioned in some of my notes I have had to sit at work a lot (waiting on my standing desk for 4 weeks now) and I think that has some influence. Just need to stay mobile and keep the hips and adductors, hamstrings feeling as springy as possible.
8:15am - 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 20kg with 3 presses and rotations, 1/1
8:30am- Training session - TGUs and 2H SW
24kg TGU x 1/1
Pull-up x 1
28kg TGU x 1/1
Pull-up x 2
32kg TGU x 1/1
Pull-up x 3
3x:
28kg 2H SW x 10
Push-ups x 3
32kg 2H SW x 10
Push-ups x 3
36kg 2H SW x 10
Push-ups x 3
rolling
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 - Writing this late Saturday evening. After some back and forth issues the last few days with adductor and left hip tightness, today has been great. I have been working on the adductors quite a bit and things seem to be responding. I also went for a long walk this afternoon and that was excellent, on top of the morning training session. As I have mentioned in some of my notes I have had to sit at work a lot (waiting on my standing desk for 4 weeks now) and I think that has some influence. Just need to stay mobile and keep the hips and adductors, hamstrings feeling as springy as possible.
Friday, November 10, 2017
11/10/17 Friday November 10, 2017 (28kg work capacity complex)
5:45am - belly breathing, Primal Move practice, Original Strength resets - 25 minutes
6:10am - 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 20kg with 3 presses and rotations, 1/1
6:25am- Training session - 28kg work capacity complex
24kg TGU x 1/1
3x:
Crawling x 1 min
Pull-up x 1, 2, 3 (each successive set)
Pushup plank with leg lifts
28kg CL x 1 PR x 1 FSQ x 1 SN x 1 Get down x 1, switch hands (1 set)
20 minutes 28kg work capacity complex:
28kg CL x 1 PR x 1 FSQ x 1 SN x 1 Get down x 1; switch hands (1 set)
back and forth
Got about 10 full sets per side (1 minute each side)
28kg 2H SW x 10
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:05am - Complete
Notes - Very good training session, I enjoyed this. I was feeling good. Left adductor and hip tightened up on me late in day. Doing some mobility work now. Having to sit a lot at work, I have been waiting on a standing desk. I am certain the standing desk is going to help things out for sure. It's enough hours sitting where I know it is having an impact.
6:10am - 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 20kg with 3 presses and rotations, 1/1
6:25am- Training session - 28kg work capacity complex
24kg TGU x 1/1
3x:
Crawling x 1 min
Pull-up x 1, 2, 3 (each successive set)
Pushup plank with leg lifts
28kg CL x 1 PR x 1 FSQ x 1 SN x 1 Get down x 1, switch hands (1 set)
20 minutes 28kg work capacity complex:
28kg CL x 1 PR x 1 FSQ x 1 SN x 1 Get down x 1; switch hands (1 set)
back and forth
Got about 10 full sets per side (1 minute each side)
28kg 2H SW x 10
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:05am - Complete
Notes - Very good training session, I enjoyed this. I was feeling good. Left adductor and hip tightened up on me late in day. Doing some mobility work now. Having to sit a lot at work, I have been waiting on a standing desk. I am certain the standing desk is going to help things out for sure. It's enough hours sitting where I know it is having an impact.
Wednesday, November 8, 2017
11/8/17 Wednesday November 8, 2017 (DB 28kgs CL, FSQ, 24kg SN)
5:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:00am - 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 20kg with 3 presses and rotations, 1/1
6:15am- Training session - DB 28kgs CL, FSQ, 24kg SN
2x:
24kg TGU x 1/1
48kg DL x 5
Push-ups x 5
DB 24kgs CL x 5
DB 24kgs FSQ x 5
DB 28kgs CL x 5
DB 28kgs FSQ x 5 (whoops realized I was supposed to be doing sets of 3s)
4x:
DB 28kgs CL x 3
DB 28kgs FSQ x 3
8 minutes on the minute 24kg SN x 5/5
80 reps, took me about 32-34 seconds for each 5/5, which was an improvement compared to last week which was 38 seconds for each 5/5, so that is good
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:00am - Complete
Notes - Extremely strong day, only thing to report is that I started getting pretty tight in both adductors and left hip yesterday, after heavy pressing. A pattern that has cropped up many times. Something I think about my technique on pressing that must exacerbate this a bit. It's a mystery. Writing this late Wed and things are better but certainly something to watch. I felt good this morning after a long night's sleep, training felt good, but this adductors stuff and left hip kicked in again later in the day today. Doing various mobility and stretching exercises to work on it.
6:00am - 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 20kg with 3 presses and rotations, 1/1
6:15am- Training session - DB 28kgs CL, FSQ, 24kg SN
2x:
24kg TGU x 1/1
48kg DL x 5
Push-ups x 5
DB 24kgs CL x 5
DB 24kgs FSQ x 5
DB 28kgs CL x 5
DB 28kgs FSQ x 5 (whoops realized I was supposed to be doing sets of 3s)
4x:
DB 28kgs CL x 3
DB 28kgs FSQ x 3
8 minutes on the minute 24kg SN x 5/5
80 reps, took me about 32-34 seconds for each 5/5, which was an improvement compared to last week which was 38 seconds for each 5/5, so that is good
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:00am - Complete
Notes - Extremely strong day, only thing to report is that I started getting pretty tight in both adductors and left hip yesterday, after heavy pressing. A pattern that has cropped up many times. Something I think about my technique on pressing that must exacerbate this a bit. It's a mystery. Writing this late Wed and things are better but certainly something to watch. I felt good this morning after a long night's sleep, training felt good, but this adductors stuff and left hip kicked in again later in the day today. Doing various mobility and stretching exercises to work on it.
Monday, November 6, 2017
11/6/17 Monday November 6, 2017 (28/32/36kg PR, 32kg 2H SW)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 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 20kg with 3 presses and rotations, 1/1
7:00am- Training session - 28/32/36kg PR, 32kg 2H SW
2x:
24kg TGU + ankle circles x 1/1
body beats x 3/3
24kg PR x 5/5
3x:
28kg PR x 3/3
32kg PR x 2/2
36kg PR x 1/1
8 minutes on the minute 32kg 2H SW x 10
80 reps
rolling
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 - Very solid training session, good progress being made. I checked my notes - surprisingly I had not pressed the 36kg since mid August around my 40th birthday. Over 2 full months. These went up without any issues at all. Definitely I have the 40kg press, no issues. It will be interesting to see if I can touch the 44kg press again sometime in the near future.
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 20kg with 3 presses and rotations, 1/1
7:00am- Training session - 28/32/36kg PR, 32kg 2H SW
2x:
24kg TGU + ankle circles x 1/1
body beats x 3/3
24kg PR x 5/5
28kg PR x 3/3
32kg PR x 2/2
36kg PR x 1/1
8 minutes on the minute 32kg 2H SW x 10
80 reps
rolling
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 - Very solid training session, good progress being made. I checked my notes - surprisingly I had not pressed the 36kg since mid August around my 40th birthday. Over 2 full months. These went up without any issues at all. Definitely I have the 40kg press, no issues. It will be interesting to see if I can touch the 44kg press again sometime in the near future.
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