Training from Kauai Hawaii
1:20pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
1:50pm- Training session - DB PR + stepback lungges
2x:
DB stacked 20lbs armbars x 1 + TGU x 1, switch hands
20lb halo x 5/5
Push-ups x 5
Pull-up x 1
Crawling
15 minutes superset:
Dumbell PR 50lbs x 3/3
DB 20lbs step back lunges x 3/3
rolling
crawling
Band wrist extensions, 10 x 2 sets per hand
3:00pm - Complete
Notes - Writing this on Thursday. Some interesting observations from the last couple of days. Barbell deadlift on Monday. Felt very solid through Monday and into Tuesday. Mid day Tuesday, starting feeling the usual tightness in my left hip, wrapping around to low back on the L side. I have realized over time that this issue results or is causes actually by tight hip flexors in the front of my legs. I think the barbell deadlifts tightened those hips up quite a bit (movement I am not used to certainly not a surprise). I was working hard on some lacrosse ball release and other mobility work on Tuesday evening and into Wed morning, which was helping, but still a bit frustrated. As I thought about training on Wed, I determined that instead of doing goblet squats superset with dumbell presses, I would incorporate the Step back lunges instead because those have been so helpful lately. I have been thinking there really is something about that movement that my body is really liking. I believe it's the fact that the movement places some emphasis on the hip flexors and puts them into nice extension, with load. I am not sure I am getting that with a lot of the other KB movements, or at least, some of the movements may be contributing to tightening up the hip flexors a bit and I need something intentional that is going to balance that out. This training yesterday went very well. I enjoyed practicing the dumbell military press, and the cues from Kevin to start with the palm facing me and then palm away in lockout were good tips. The movement felt controlled, natural, and a little different than the KB press, so that difference was interesting to feel. I liked it. I also believe the step back lunges (holding a 20lb dumbell in each hand) were a very good choice. I need to discuss these observations with Kevin when I get back.
Thursday, December 28, 2017
Tuesday, December 26, 2017
12/25/17 Monday December 25, 2017 (Hawaii - barbell deadlift)
Training from Kauai Hawaii
1:20pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
1:50pm- Training session - Barbell DL
3x:
DB 20lbs stacked TGU x 1/1
DB 40lbs kickstand DL x 5/5
Push-up x 5
Pull-up x 3
Barbell deadlift, conventional stance:
135 lbs x 3
145 lbs x 3
155 lbs x 3
165 lbs x 3
hanging from the bar
175 lbs x 3
185 lbs x 3
hanging from the bar
185 lbs x 3
rolling
crawling
Band wrist extensions, 10 x 2 sets per hand
3:00pm - Complete
Notes - Writing this on Tuesday. Training yesterday, Christmas day from Kauai Hawaii while on vacation with my fiance and her family! Had a lot of fun with this training session. I have literally never done a training session with a focus on barbell deadlift. I have almost never deadlifted with a barbell. I have CLEARLY been missing out on a potential for very effective overall strength gains. I have known this for some time but have not pulled the trigger to purchase a barbell for the home training gym. I have the potential with my squat rack / pull-up bar already in the home gym and can make the move to get a few more MMA pads for the floor and have a good set up for deadlifting. Need a bar and some plates. I am going to talk to Kevin about this and determine how much it would cost to get a good barbell and plates. Writing this the day after deadlifting, I am really respecting what an overall body lift it is. My traps feel blown up, chest (holding the bar at lockout I presume), glutes, hamstrings, etc. It's a different feeling than kettlebell lifting. Seems like I would need more recovery time and some very intelligent programming with this lift as it really taps you. I was concerned about overdoing it and am very glad I stopped at 8 overall sets. The bar was flying off the ground, all reps felt good (I re set after each rep, basically doing these as singles, and rested between sets). I only deadlifted up to 185, not even close to my actual bodyweight, and felt like I got a tremendous training session in. What a great lift. I have zero interest in benchpressing again and zero interest in barbell back squats, but the deadlift is different. Time to discuss this with Kevin.
1:20pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
1:50pm- Training session - Barbell DL
3x:
DB 20lbs stacked TGU x 1/1
DB 40lbs kickstand DL x 5/5
Push-up x 5
Pull-up x 3
Barbell deadlift, conventional stance:
135 lbs x 3
145 lbs x 3
155 lbs x 3
165 lbs x 3
hanging from the bar
175 lbs x 3
185 lbs x 3
hanging from the bar
185 lbs x 3
185 lbs x 3
rolling
crawling
Band wrist extensions, 10 x 2 sets per hand
3:00pm - Complete
Notes - Writing this on Tuesday. Training yesterday, Christmas day from Kauai Hawaii while on vacation with my fiance and her family! Had a lot of fun with this training session. I have literally never done a training session with a focus on barbell deadlift. I have almost never deadlifted with a barbell. I have CLEARLY been missing out on a potential for very effective overall strength gains. I have known this for some time but have not pulled the trigger to purchase a barbell for the home training gym. I have the potential with my squat rack / pull-up bar already in the home gym and can make the move to get a few more MMA pads for the floor and have a good set up for deadlifting. Need a bar and some plates. I am going to talk to Kevin about this and determine how much it would cost to get a good barbell and plates. Writing this the day after deadlifting, I am really respecting what an overall body lift it is. My traps feel blown up, chest (holding the bar at lockout I presume), glutes, hamstrings, etc. It's a different feeling than kettlebell lifting. Seems like I would need more recovery time and some very intelligent programming with this lift as it really taps you. I was concerned about overdoing it and am very glad I stopped at 8 overall sets. The bar was flying off the ground, all reps felt good (I re set after each rep, basically doing these as singles, and rested between sets). I only deadlifted up to 185, not even close to my actual bodyweight, and felt like I got a tremendous training session in. What a great lift. I have zero interest in benchpressing again and zero interest in barbell back squats, but the deadlift is different. Time to discuss this with Kevin.
Saturday, December 23, 2017
12/23/17 Saturday December 23, 2017 (PR ladders, 2H SW)
7:50am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:20am - 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
8:35am- Training session - PR ladders, 32kg 2H SW
2x:
24kg TGU x 1/1
SL bridge x 3/3
Scales x 2/2
48kg DL x 5
24kg PR x 5/5
Pull-up x 1
28kg PR x 3/3
Pull-up x 2
32kg PR x 2/2
Pull-up x 2
36kg PR x 1/1
Pull-up x 2
28kg PR x 4/4
Pull-up x 2
32kg PR x 3/3
Pull-up x 2
36kg PR x 2/2
Pull-up x 2
6x:
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
9:10am - Complete
Notes - A great end to the training block. Pull-ups are feeling much stronger as I continue to do them consistently. Using the lats to pull hard. Very pleased all around with where I am at headed into 2018.
8:20am - 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
8:35am- Training session - PR ladders, 32kg 2H SW
2x:
24kg TGU x 1/1
SL bridge x 3/3
Scales x 2/2
48kg DL x 5
24kg PR x 5/5
Pull-up x 1
28kg PR x 3/3
Pull-up x 2
32kg PR x 2/2
Pull-up x 2
36kg PR x 1/1
Pull-up x 2
28kg PR x 4/4
Pull-up x 2
32kg PR x 3/3
Pull-up x 2
36kg PR x 2/2
Pull-up x 2
6x:
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
9:10am - Complete
Notes - A great end to the training block. Pull-ups are feeling much stronger as I continue to do them consistently. Using the lats to pull hard. Very pleased all around with where I am at headed into 2018.
12/22/17 Friday December 22, 2017 (DB 24kgs RR SS PR step lunge complex)
6:50am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:20am - 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
7:35am- 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 15 (concentrate on bracing for the punch with abs)
Complex 5x:
DB 24kgs Renegade Rows 1/1 x 4 , SS PR 1/1 x 4, stepback lunges 1/1 x 4
24kg 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
8:20am - Complete
Notes - Writing this on Saturday. A tough training session, in a good way. 4 reps for each movement was a challenge, I took more rest between each set, which was a good idea. Had good technique and solid reps all the way through. Like this a lot.
7:20am - 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
7:35am- 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 15 (concentrate on bracing for the punch with abs)
Complex 5x:
DB 24kgs Renegade Rows 1/1 x 4 , SS PR 1/1 x 4, stepback lunges 1/1 x 4
24kg 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
8:20am - Complete
Notes - Writing this on Saturday. A tough training session, in a good way. 4 reps for each movement was a challenge, I took more rest between each set, which was a good idea. Had good technique and solid reps all the way through. Like this a lot.
12/20/17 Wednesday December 20, 2017 (Circuit work 24/28/32kg)
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 - Finally getting to logging this on Saturday morning. Great training session. I really like how my back and adductors have been feeling lately. Likely a number of reasons, but the adjustments in training are clearly helping. Separately blocks of squats and presses seems good for me right now. Doing both particularly in the same training day didn't seem to help. The bodyweight movements continue to be a very good thing. My glutes and abs feel turned on, tightness and overload on the adductors has subsided. Need to keep this rolling.
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 - Finally getting to logging this on Saturday morning. Great training session. I really like how my back and adductors have been feeling lately. Likely a number of reasons, but the adjustments in training are clearly helping. Separately blocks of squats and presses seems good for me right now. Doing both particularly in the same training day didn't seem to help. The bodyweight movements continue to be a very good thing. My glutes and abs feel turned on, tightness and overload on the adductors has subsided. Need to keep this rolling.
Monday, December 18, 2017
12/18/17 Monday December 18, 2017 (20 minute SN ladder - PR)
6:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:50am - 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
7:05am- Training session - 20 minute SN ladder
Bridges x 5
24kg TGU x 1/1
24kg kickstand DL x 5/5
24kg 2H SW x 10
Bridges x 5
24kg TGU x 1/1
28kg kickstand DL x 5/5
28kg 2H SW x 10
20 minutes:
20kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
24kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
24kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
Very happy with this volume and density in 20 minutes. 150 total reps including 60 with the 28kg bell which is a PR on reps for one session. It's been a little while since I hit a PR with anything so this is a nice plus.
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
7:45am - Complete
Notes - Very pleased with this training session. My body is really responding well to snatching these days. The extension work I think is really good and helping balance out pressing over a long period of time. Something about this is really working for me right now. These snatches with the 28kg are the strongest I have ever experienced with that bell size. I could see us continuing in this vein, really getting good at the 28, and moving to the 32. But also keeping lighter snatching in the mix. There may be something to really mine out of this movement.
6:50am - 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
7:05am- Training session - 20 minute SN ladder
Bridges x 5
24kg TGU x 1/1
24kg kickstand DL x 5/5
24kg 2H SW x 10
Bridges x 5
24kg TGU x 1/1
28kg kickstand DL x 5/5
28kg 2H SW x 10
20 minutes:
20kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
24kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
24kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
28kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
28kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5 (PR)
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
7:45am - Complete
Notes - Very pleased with this training session. My body is really responding well to snatching these days. The extension work I think is really good and helping balance out pressing over a long period of time. Something about this is really working for me right now. These snatches with the 28kg are the strongest I have ever experienced with that bell size. I could see us continuing in this vein, really getting good at the 28, and moving to the 32. But also keeping lighter snatching in the mix. There may be something to really mine out of this movement.
Sunday, December 17, 2017
12/16/17 Saturday December 16, 2017 (PR ladders, 2H SW)
6:50am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:20am - 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
7:35am- Training session - PR ladders, 2H SW
2x:
24kg TGU x 1/1
48kg DL x 5
Planks x 20 seconds
24kg PR x 5/5
3x:
28kg PR x 3/3
Pull-up x 1
32kg PR x 2/2
Pull-up x 1
36kg PR x 1/1
Pull-up x 1
3x:
36kg 2H SW x 10
(ran out of time had to run to a basketball game for my daughter)
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
8:10am - Complete
Notes - Writing this on Sunday night. Really good training session, I am excited, things are improving. I liked doing a pull-up after each set of presses. I could really, really feel my lats engaging on the pull-ups, using my lats, not pulling with elbow, arms. Felt good and I think is a great balance to the presses. I think I do better when I can break up press sets with either active mobility or something simple like this.
7:20am - 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
7:35am- Training session - PR ladders, 2H SW
2x:
24kg TGU x 1/1
48kg DL x 5
Planks x 20 seconds
24kg PR x 5/5
3x:
28kg PR x 3/3
Pull-up x 1
32kg PR x 2/2
Pull-up x 1
36kg PR x 1/1
Pull-up x 1
3x:
36kg 2H SW x 10
(ran out of time had to run to a basketball game for my daughter)
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
8:10am - Complete
Notes - Writing this on Sunday night. Really good training session, I am excited, things are improving. I liked doing a pull-up after each set of presses. I could really, really feel my lats engaging on the pull-ups, using my lats, not pulling with elbow, arms. Felt good and I think is a great balance to the presses. I think I do better when I can break up press sets with either active mobility or something simple like this.
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