6:30am - belly breathing, Primal Move practice, Original Strength resets - 30 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 20kg with 3 presses and rotations, 1/1
7:15am- Training session - Circuit work 24/28/32kg
24kg GSq x 8
Pull-up x 1
28kg GSq x 7
Pull-up x 2
32kg GSq x 6
Pull-up x 3
24kg TGU x 1/1
24kg 2H SW x 10
Plank x 15 seconds
28kg 2H SW x 10
32kg C&PR x 3/3
32kg 2H SW x 10
24kg TGU x 1/1
24kg 1H SW x 5/5
Plank x 15 seconds
28kg 1H SW x 5/5
32kg C&PR x 4/4
32kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
Plank x 15 seconds
28kg 1H SW x 5/5
32kg C&PR x 5/5
32kg 1H SW x 5/5
32kg 2H SW x 10
rolling
hanging from the bar
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 - Good training session, no joke, decent amount of work for sure. Focusing now as I write this Wed evening on stretching, mobility work, adductor focus, doing butterflys, bridges etc. Haven't done a ton of 1H SW for quite some time but these felt pretty good.
Wednesday, December 13, 2017
Monday, December 11, 2017
12/11/17 Monday December 11, 2017 (20 minute SN ladder)
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 - 20 minute SN ladder
2x:
SL bridges x 3/3
Scales x 2/2
24kg kickstand DL x 5/5
24kg TGU x 1/1
20 minutes:
20kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5 (first ladder only)
24kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
ended up getting 4 ladders with the 24kg
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 - Really good training session. Writing this in the evening, body felt great all day today. I continue to believe we may be on to something with the training design. Body seems to be responding very well to extension movements.
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 - 20 minute SN ladder
2x:
SL bridges x 3/3
Scales x 2/2
24kg kickstand DL x 5/5
24kg TGU x 1/1
20 minutes:
20kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5 (first ladder only)
ended up getting 4 ladders with the 24kg
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 - Really good training session. Writing this in the evening, body felt great all day today. I continue to believe we may be on to something with the training design. Body seems to be responding very well to extension movements.
Sunday, December 10, 2017
12/9/17 Saturday December 9, 2017 (DB 24kgs RR SS PR step lunge complex)
8:20am - belly breathing, Primal Move practice, Original Strength resets - 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 20kg with 3 presses and rotations, 1/1
8:50am- Training session - DB 24kgs RR SS PR step lunge complex
2x:
24kg TGU x 1/1
Scales 1/1 x 2
Bridges x 5
Plank x 1 minutes
24kg 2H SW x 10 (concentrate on bracing for the punch with abs)
Complex 5x:
DB 24kgs Renegade Rows 1/1 x 2 , SS PR 1/1 x 2, stepback lunges 1/1 x 2
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
9:20am - Complete
Notes - Writing this on Sunday evening. This was great. I feel like we may be onto something. The rows are extremely hard for a light weight, I think this is going to shore up a weakness that may exist for me. The row on the L is particularly challenging. Developing more mid back strength will likely take some pressure off the L shoulder and the L hip in the press (the same likely holds for the R side too). This could be meaningful. I also really like the step back lunges, I think they can help open up the front side of my legs quite a bit (hip flexors). They are challenging in a good way.
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 20kg with 3 presses and rotations, 1/1
8:50am- Training session - DB 24kgs RR SS PR step lunge complex
2x:
24kg TGU x 1/1
Scales 1/1 x 2
Bridges x 5
Plank x 1 minutes
24kg 2H SW x 10 (concentrate on bracing for the punch with abs)
Complex 5x:
DB 24kgs Renegade Rows 1/1 x 2 , SS PR 1/1 x 2, stepback lunges 1/1 x 2
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
9:20am - Complete
Notes - Writing this on Sunday evening. This was great. I feel like we may be onto something. The rows are extremely hard for a light weight, I think this is going to shore up a weakness that may exist for me. The row on the L is particularly challenging. Developing more mid back strength will likely take some pressure off the L shoulder and the L hip in the press (the same likely holds for the R side too). This could be meaningful. I also really like the step back lunges, I think they can help open up the front side of my legs quite a bit (hip flexors). They are challenging in a good way.
Friday, December 8, 2017
12/8/17 Friday December 8, 2017 (training with Kevin)
5:30am - Primal move, rolling, etc.
6:00am - Training with Kevin
Good training session, made some progress. A few cues and tips
Walk on balls of feet to wake up big toe, calves
Don't stomp the ground - rub feet to get set. Stomping can throw feet off.
Scales - big chest, like holding a KB
TGU - need to open up front leg with bell overhead in half kneeling, be sure to push heel into ground, hinge and get under the bell
Did a number of swings, in general things looked good other than keep abs tight, "brace for the punch"
Practiced Snatching with the 24kg, things felt good and looked good. going to program 1/1, 2/2, 3/3, 4/4, 5/5 in this cycle, going for 20 minutes.
Tried a new complex double 24kgs with Renegade Rows, Cleans and SeeSaws, and Step Back Lunges. Very challenging. Will give me an opportunity to work on rowing which is a weak point for me. Kevin saw me working extremely hard with just a 24kg to row. This may help develop the back better and even some things out. It is also a good asymmetrical exercise, as are SS PR and the step back lunges.
Segmental rolling - lift leg up and extend
7:20am - Finished
6:00am - Training with Kevin
Good training session, made some progress. A few cues and tips
Walk on balls of feet to wake up big toe, calves
Don't stomp the ground - rub feet to get set. Stomping can throw feet off.
Scales - big chest, like holding a KB
TGU - need to open up front leg with bell overhead in half kneeling, be sure to push heel into ground, hinge and get under the bell
Did a number of swings, in general things looked good other than keep abs tight, "brace for the punch"
Practiced Snatching with the 24kg, things felt good and looked good. going to program 1/1, 2/2, 3/3, 4/4, 5/5 in this cycle, going for 20 minutes.
Tried a new complex double 24kgs with Renegade Rows, Cleans and SeeSaws, and Step Back Lunges. Very challenging. Will give me an opportunity to work on rowing which is a weak point for me. Kevin saw me working extremely hard with just a 24kg to row. This may help develop the back better and even some things out. It is also a good asymmetrical exercise, as are SS PR and the step back lunges.
Segmental rolling - lift leg up and extend
7:20am - Finished
Wednesday, December 6, 2017
12/6/17 Wednesday December 6, 2017 (DB 45lbs CL and DB SW, push-ups, CL/SW/SN)
Training from Washington DC
7:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:00am- Training session - DB 45lbs CL / SW, push-ups; CL / 1H SW / SN
3x:
45 lbs TGU x 1/1
45 lbs kickstand DL x 5/5
Pull-up x 1, 2, 3 (increase one rep each set)
5x:
DB 45lbs CL x 5 SW x 5
Scales or Push-ups x 5 alternating
3x:
45lbs CL x 5 1H SW x 5 SN x 5, set down and switch hands
Push-ups x 5
Farmer carry double 45 lbx x 4 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
8:45am - Complete
Notes - Good training session today. Feeling decent despite odd sleep schedules due to time zone change. Will see how I do on the plane today back to Seattle. Have some bodywork scheduled for tomorrow which should be very good timing.
7:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:00am- Training session - DB 45lbs CL / SW, push-ups; CL / 1H SW / SN
3x:
45 lbs TGU x 1/1
45 lbs kickstand DL x 5/5
Pull-up x 1, 2, 3 (increase one rep each set)
5x:
DB 45lbs CL x 5 SW x 5
Scales or Push-ups x 5 alternating
3x:
45lbs CL x 5 1H SW x 5 SN x 5, set down and switch hands
Push-ups x 5
Farmer carry double 45 lbx x 4 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
8:45am - Complete
Notes - Good training session today. Feeling decent despite odd sleep schedules due to time zone change. Will see how I do on the plane today back to Seattle. Have some bodywork scheduled for tomorrow which should be very good timing.
Monday, December 4, 2017
12/4/17 Monday December 4, 2017 (DB 45lbs CL and DB SW, push-ups)
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.
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.
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.
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