Training from Washington DC
6:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:00am- Training session - DB 45lbs CL / SW, push-ups
3x:
40 lbs TGU x 1/1
40 lbs GSq x 5
Pull-up x 1, 2, 3 (increase one rep each set)
4x:
DB 40lbs CL x 5 SW x 5
Push-ups x 5
4x:
DB 45lbs CL x 5 SW x 5
Push-ups x 5
Overhead and rack carries double 45 lbs x 2 minutes
Farmer carry double 45 lbx x 4 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
7:45am - Complete
Notes - Good training session from my hotel in DC. Nice to have kettlebells even though they were weird and awkward with a stupid metal handle. Oh well. I got the job done. Worked up a really good sweat doing it which was nice after the long plane ride yesterday. Was able to get myself going at 3:30am PST, 6:30am local time so felt pretty good about making myself get up and get the work done. Continuing to do a lot of mobility work and stretching.
Monday, December 4, 2017
12/2/17 Saturday December 2, 2017 (snatch ladder)
7:20am - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
7:35am - 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
7:50am- Training session - Snatch ladder
3x:
20kg armbar + TGU x 1/1
48kg DL x 5
24kg 2H SW x 20
5x:
20kg SN x 5/5
24kg SN x 3/3
28kg SN x 2/2 (set down between sides, did not swing switch hands, wanted maximum power for every rep)
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:20am - Complete
Notes - Writing this on Monday evening from Washington DC. It's been an interesting time lately. I felt very good during and after this snatch training on Saturday. I have been noticing that my body is responding much better to extension recently (swings, snatches) and I seem to be having issues after pressing and squatting. I think some ways to work with this may be to separate those exercises and not have them in the same training session, or, at least end the session with some swings or snatches. Maybe going back to paring up pressing with swings, squatting with snatches. Something to discuss with Kevin. The adductor stuff, left hip continues to come and go, intermittent issues, definitely exacerbated by sitting at length.
7:35am - 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
7:50am- Training session - Snatch ladder
3x:
20kg armbar + TGU x 1/1
48kg DL x 5
24kg 2H SW x 20
5x:
20kg SN x 5/5
24kg SN x 3/3
28kg SN x 2/2 (set down between sides, did not swing switch hands, wanted maximum power for every rep)
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:20am - Complete
Notes - Writing this on Monday evening from Washington DC. It's been an interesting time lately. I felt very good during and after this snatch training on Saturday. I have been noticing that my body is responding much better to extension recently (swings, snatches) and I seem to be having issues after pressing and squatting. I think some ways to work with this may be to separate those exercises and not have them in the same training session, or, at least end the session with some swings or snatches. Maybe going back to paring up pressing with swings, squatting with snatches. Something to discuss with Kevin. The adductor stuff, left hip continues to come and go, intermittent issues, definitely exacerbated by sitting at length.
Friday, December 1, 2017
12/1/17 Friday December 1, 2017 (32kg KB aerobics)
6:20am - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
6:35am - 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
6:50am- Training session - 32kg KB aerobics
3x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1, 2, 3 (increase one rep each set)
20 minutes:
32kg CL x 1 PR x 1 FSQ x 1
32kg CL x 2 C&PR x 2 FSQ x 2
32kg 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
7:35am - Complete
Notes - A challenging session, felt fine during the session but yet again top of left hip insertion to glute is flared up. This has truly been an incessant and intermittent problem for weeks. I am very frustrated.
6:35am - 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
6:50am- Training session - 32kg KB aerobics
3x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1, 2, 3 (increase one rep each set)
20 minutes:
32kg CL x 1 PR x 1 FSQ x 1
32kg CL x 2 C&PR x 2 FSQ x 2
32kg CL x 3 C&PR x 3 FSQ x 3
32kg CL x 1 PR x 1 FSQ x 1
32kg CL x 2 C&PR x 2 FSQ x 2
32kg CL x 1 PR x 1 FSQ x 1
32kg CL x 2 C&PR x 2 FSQ x 2
32kg CL x 3 C&PR x 3 FSQ x 3
32kg CL x 1 PR x 1 FSQ x 1
32kg CL x 1 PR x 1 FSQ x 1
32kg 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
7:35am - Complete
Notes - A challenging session, felt fine during the session but yet again top of left hip insertion to glute is flared up. This has truly been an incessant and intermittent problem for weeks. I am very frustrated.
11/29/17 Wednesday November 29, 2017 (2H SW ladder)
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 - 2H SW ladder
3x:
24kg TGU x 1/1
48kg DL x 5
3x:
24kg 2H SW HSP x 3, set down, 2H SW x 10
28kg 2H SW HSP x 3, set down, 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
7:30am - Complete
Notes - Writing this on Friday afternoon. Felt good after this training session, better than I did on Tuesday after pressing, squatting on Monday. Pressing and squatting seems to be causing flare-ups with the top of my hip on the left side connecting to my glute. It's a constant thing that keeps coming up and going away. I believe it is the result of my hamstring on the left, from the knee up to my glute, being very turned on and my left glute not firing sufficiently. This has happened again today after pressing and squatting again. Frustrating.
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 - 2H SW ladder
3x:
24kg TGU x 1/1
48kg DL x 5
3x:
24kg 2H SW HSP x 3, set down, 2H SW x 10
28kg 2H SW HSP x 3, set down, 2H SW x 10
32kg 2H SW HSP x 3, set down, 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
7:30am - Complete
Notes - Writing this on Friday afternoon. Felt good after this training session, better than I did on Tuesday after pressing, squatting on Monday. Pressing and squatting seems to be causing flare-ups with the top of my hip on the left side connecting to my glute. It's a constant thing that keeps coming up and going away. I believe it is the result of my hamstring on the left, from the knee up to my glute, being very turned on and my left glute not firing sufficiently. This has happened again today after pressing and squatting again. Frustrating.
Tuesday, November 28, 2017
11/27/17 Monday November 27, 2017 (DB 24kgs KB aerobics)
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 24kgs KB aerobics
3x:
24kg TGU x 1/1
48kg DL x 5
Pull-ups x 1, 2, 3 (increase one rep each set)
20 minutes:
DB 24kgs CL x 3 SS PR x 3 FSQ x 3
got 11 sets, was pleased with that
24kg 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
7:30am - Complete
Notes - A very solid training session. Did a yin yoga class Sunday night, that felt great, really helped this training session Monday morning. My right elbow, inner, continues to bark at me. Tricep I think needs some myofascial release.
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 24kgs KB aerobics
3x:
24kg TGU x 1/1
48kg DL x 5
Pull-ups x 1, 2, 3 (increase one rep each set)
20 minutes:
DB 24kgs CL x 3 SS PR x 3 FSQ x 3
got 11 sets, was pleased with that
24kg 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
7:30am - Complete
Notes - A very solid training session. Did a yin yoga class Sunday night, that felt great, really helped this training session Monday morning. My right elbow, inner, continues to bark at me. Tricep I think needs some myofascial release.
Saturday, November 25, 2017
11/25/17 Saturday November 25, 2017 (2H SW / push-ups)
Training in Portland near the Lloyd Center
9:20am - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
9:35am - Kettlebell warm up
20kg BU CL + PR x 2/2
20kg BU FSQ x 3/3
DB 24kg BU CL x 1
24kg GSq x 5
9:50am- Training session - 2H SW + push-ups
5x:
24kg 2H SW x 10
Push-ups x 5
32kg 2H SW x 10
Push-ups x 5
DB 24kgs farmer carry x 4 minutes
DB 24kgs rack hold + walk x 1 minute
Band wrist extensions, 10 x 2 sets per hand
rolling
10:20am - Complete
Notes - Had fun training in Portland after staying near the Lloyd Center for the Gonzaga basketball games. Drove the car to a park and brought the bells. Messed around with some BU work for a warm-up which is always good. Finished the session with some carries, which I am loving incorporating here and there and when I remember to add a set at the end of a training session.
9:20am - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
9:35am - Kettlebell warm up
20kg BU CL + PR x 2/2
20kg BU FSQ x 3/3
DB 24kg BU CL x 1
24kg GSq x 5
9:50am- Training session - 2H SW + push-ups
5x:
24kg 2H SW x 10
Push-ups x 5
32kg 2H SW x 10
Push-ups x 5
DB 24kgs farmer carry x 4 minutes
DB 24kgs rack hold + walk x 1 minute
Band wrist extensions, 10 x 2 sets per hand
rolling
10:20am - Complete
Notes - Had fun training in Portland after staying near the Lloyd Center for the Gonzaga basketball games. Drove the car to a park and brought the bells. Messed around with some BU work for a warm-up which is always good. Finished the session with some carries, which I am loving incorporating here and there and when I remember to add a set at the end of a training session.
Friday, November 24, 2017
11/24/17 Friday November 24, 2017 (32kg KB aerobics)
Training from my parents' house in Battleground WA
9:20am - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
9:35am - Kettlebell warm up
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
10:50am- Training session - 32kg KB aerobics
20kg TGU x 1/1
20kg OH carry x 1/1, 1 minute each
24kg GSq x 5
24kg 2H SW x 20
20 minutes 32kg KB aerobics:
32kg CL x 1 PR x 1 FSQ, set down, switch hands, back and forth
Did not count but would estimate about 13 sets
DB 24kgs farmer carry x 3 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
11:35am - Complete
Notes - Solid training day here at my parents' house, pushing the 32kg around, which is always a good accomplishment. Been pretty tight in the adductors and left hip but not surprised due to so much traveling on Wednesday. Feeling good today. Watching a lot of basketball in Portland (Gonzaga, my Zags) and spending time with Leah, the kids and family. It's been great. the beauty of the kettlebell, just bring it with you where you go. So portable, so easy.
9:20am - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
9:35am - Kettlebell warm up
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
10:50am- Training session - 32kg KB aerobics
20kg TGU x 1/1
20kg OH carry x 1/1, 1 minute each
24kg GSq x 5
24kg 2H SW x 20
20 minutes 32kg KB aerobics:
Did not count but would estimate about 13 sets
DB 24kgs farmer carry x 3 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
11:35am - Complete
Notes - Solid training day here at my parents' house, pushing the 32kg around, which is always a good accomplishment. Been pretty tight in the adductors and left hip but not surprised due to so much traveling on Wednesday. Feeling good today. Watching a lot of basketball in Portland (Gonzaga, my Zags) and spending time with Leah, the kids and family. It's been great. the beauty of the kettlebell, just bring it with you where you go. So portable, so easy.
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