6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 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 - 24kg 1H SW / push-ups
3x:
20kg TGU + high bridge x 1/1
Pull-up x 3
48kg wall DL x 5
24kg 2H SW x 10
10x superset:
24kg 1H SW x 5/5
push-ups x 5
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
7:30am - Complete
Notes - Writing this Monday evening. Solid training session. Took video of the 1H SW, better hinge, didn't like the grip I had on the bell at lockout, bottom of the bell was pointing up, I think I need to be throwing the bell out straight, I might be lifting it with my arm. To discuss with Kevin. Some wasted movement and power there.
Monday, March 5, 2018
Sunday, March 4, 2018
3/3/18 Saturday March 3, 2018 (24kg hike SN park, 24kg SN)
5:50pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
6:05pm - 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
6:20pm- Training session - 24kg hike SN park, 24kg SN
2x:
24kg TGU x 1/1
24kg 1H wall DL x 5/5
wall sit x 2 minutes
5x:
24kg hike SN park x 3/3
3x:
24kg SN x 10/10 (set bell down after each arm)
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
6:50pm - Complete
Notes - Writing this on Sunday evening. Saturday was tough. My son woke me up at 3:30am in the morning due to being very sick and we ended up going to the ER, and coming back 3 hours later. Fortunately the nurses and doctor did a great job and he is fine and getting better. I ended up taking a nap, then we went out to the mountain to do some intertubing in the snow. Great day. Got back at 5:30pm and I felt like getting a quick training session in. This felt very solid and I put some new technique in place to really get back into a loaded hinge, let the hinge load up the bell like a spring and take stress off of other body parts. I could feel that working, and I am encouraged. I took video of the session, and I can see I need a more direct drop close to the body out of lockout, so that is something to work on.
6:05pm - 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
6:20pm- Training session - 24kg hike SN park, 24kg SN
2x:
24kg TGU x 1/1
24kg 1H wall DL x 5/5
wall sit x 2 minutes
5x:
24kg hike SN park x 3/3
3x:
24kg SN x 10/10 (set bell down after each arm)
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
6:50pm - Complete
Notes - Writing this on Sunday evening. Saturday was tough. My son woke me up at 3:30am in the morning due to being very sick and we ended up going to the ER, and coming back 3 hours later. Fortunately the nurses and doctor did a great job and he is fine and getting better. I ended up taking a nap, then we went out to the mountain to do some intertubing in the snow. Great day. Got back at 5:30pm and I felt like getting a quick training session in. This felt very solid and I put some new technique in place to really get back into a loaded hinge, let the hinge load up the bell like a spring and take stress off of other body parts. I could feel that working, and I am encouraged. I took video of the session, and I can see I need a more direct drop close to the body out of lockout, so that is something to work on.
3/2/18 Friday March 2, 2018 (training with Kevin)
6:00am - Training with Kevin
Warmed up with some foam rolling. We then started off by doing some Cossack stretching using a bar, a band, and really got into the adductors which was excellent. That will be a good stretch to add in for mobility purposes. I felt like it got my hips opened up pretty well. We then focused on using the wall to set up for practicing the Hinge, bodyweight only, really making sure to hinge straight back, not down like a squat. This was a good exercise to help re-train the hinge movement, which was the overriding focus of the day, getting my hinge back and improving it. Video I have taken of snatching and swinging lately is showing that I can get much deeper in the hinge, load it better, taking stress off of the rest of the body and particularly avoiding trying to snatch and swing the bell using too much arm. We then practiced 2H and 1H deadlifts with the wall to train the movement with load. We did some get-ups, and then started practicing 2H and 1H swinging with the 24kg to drill in that hinge. Very good results. We then practiced hike snatch park drills, which help reinforce maximum power for 1 rep. We then snatched a bit, and it felt good and powerful. We then did some double cleans with the 24s, felt great, that is a power ballastic that will be in this training cycle. We finished by practicing some push presses with double 24s, also felt great, that will be a strength lift for this cycle. Finished with some rolling. All in all, a very good day.
7:30am - Finish
Warmed up with some foam rolling. We then started off by doing some Cossack stretching using a bar, a band, and really got into the adductors which was excellent. That will be a good stretch to add in for mobility purposes. I felt like it got my hips opened up pretty well. We then focused on using the wall to set up for practicing the Hinge, bodyweight only, really making sure to hinge straight back, not down like a squat. This was a good exercise to help re-train the hinge movement, which was the overriding focus of the day, getting my hinge back and improving it. Video I have taken of snatching and swinging lately is showing that I can get much deeper in the hinge, load it better, taking stress off of the rest of the body and particularly avoiding trying to snatch and swing the bell using too much arm. We then practiced 2H and 1H deadlifts with the wall to train the movement with load. We did some get-ups, and then started practicing 2H and 1H swinging with the 24kg to drill in that hinge. Very good results. We then practiced hike snatch park drills, which help reinforce maximum power for 1 rep. We then snatched a bit, and it felt good and powerful. We then did some double cleans with the 24s, felt great, that is a power ballastic that will be in this training cycle. We finished by practicing some push presses with double 24s, also felt great, that will be a strength lift for this cycle. Finished with some rolling. All in all, a very good day.
7:30am - Finish
Wednesday, February 28, 2018
2/28/18 Wednesday February 28, 2018 (24 / 28kg 1H SW)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 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 - 24kg / 28kg 1H SW
3x:
20kg high knee marching x 5/5
bird dogs x 5/5
scales x 1/1
pull-up x 2
push-ups x 5
10 minutes on the minute:
24kg 1H SW x 10 (switch hands each minute), x 6
28kg 1H SW x 10, x 4
100 reps
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
7:30am - Complete
Notes - Writing this Wed evening. Good training session. I can feel that a lot of work has been done this week with my lower lats, particularly on the L side. This is a good feeling I think because I have a tendency on that side to overuse the trap, and the lat and glute don't work enough. I think getting back into 1H swinging, trying to stay tight to the body, and the snatching are helping me re-engage some of these muscles and also slowly get my hinge back. I definitely need to get deeper in my hinge. Have to find a way to load it up more.
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 - 24kg / 28kg 1H SW
3x:
20kg high knee marching x 5/5
bird dogs x 5/5
scales x 1/1
pull-up x 2
push-ups x 5
10 minutes on the minute:
24kg 1H SW x 10 (switch hands each minute), x 6
28kg 1H SW x 10, x 4
100 reps
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
7:30am - Complete
Notes - Writing this Wed evening. Good training session. I can feel that a lot of work has been done this week with my lower lats, particularly on the L side. This is a good feeling I think because I have a tendency on that side to overuse the trap, and the lat and glute don't work enough. I think getting back into 1H swinging, trying to stay tight to the body, and the snatching are helping me re-engage some of these muscles and also slowly get my hinge back. I definitely need to get deeper in my hinge. Have to find a way to load it up more.
Monday, February 26, 2018
2/26/18 Monday February 26, 2018 (32kg 2H HSP, 24kg SN)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 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 2H HSP, 24kg SN
2x:
single leg bridges x 5/5
20kg TGU w high bridge x 1/1
24kg GSq x 5
3x:
laying cross crawls x 5/5
48kg DL x 5
20kg BU PR x 1/1
Superset 6x:
32kg 2H Hike Swing Park x 5
24kg SN x 10/10 (set down between sides)
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
7:30am - Complete
Notes - Ok, writing this Monday evening. Another good day. I made an adjustment in my snatch technique, by being more aggressive from lockout down into the hinge, trying to make that a quick movement, keeping the bell very close to my body, and then hinging right as the bell got to my waist. The more aggressive flip and speed out of lockout definitely made these snatches way more powerful, I had a little better hinge, more loaded. The technique change was on Kevin's advice, very good tip. I took a video and I feel my hinge needs to be deeper and can be better, so that is something to work on. I was more taxed this week than last, with the same reps, and could tell during the session that the increase in power was fairly significant. As a result, I elected to keep the rep count the same as last week, because this just felt like more work today. This is another reminder that it's not about just counting reps, it's about making reps count. Period. A good lesson. Now to get some recovery in the next several days.
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 2H HSP, 24kg SN
2x:
single leg bridges x 5/5
20kg TGU w high bridge x 1/1
24kg GSq x 5
3x:
laying cross crawls x 5/5
48kg DL x 5
20kg BU PR x 1/1
Superset 6x:
32kg 2H Hike Swing Park x 5
24kg SN x 10/10 (set down between sides)
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
7:30am - Complete
Notes - Ok, writing this Monday evening. Another good day. I made an adjustment in my snatch technique, by being more aggressive from lockout down into the hinge, trying to make that a quick movement, keeping the bell very close to my body, and then hinging right as the bell got to my waist. The more aggressive flip and speed out of lockout definitely made these snatches way more powerful, I had a little better hinge, more loaded. The technique change was on Kevin's advice, very good tip. I took a video and I feel my hinge needs to be deeper and can be better, so that is something to work on. I was more taxed this week than last, with the same reps, and could tell during the session that the increase in power was fairly significant. As a result, I elected to keep the rep count the same as last week, because this just felt like more work today. This is another reminder that it's not about just counting reps, it's about making reps count. Period. A good lesson. Now to get some recovery in the next several days.
Saturday, February 24, 2018
2/24/18 Saturday February 24, 2018 (bodyweight)
7:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:05am- Training session - body-weight drills
5x:
Step-back lunges x 5/5
Scales x 1/1
Arm bench/wall sit x 2 minutes
Pull-up x 3
Planks x 2/2 into Push-ups x 5
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
8:30am - Complete
Notes - Writing this Saturday night, feeling really good. That is 5 days in a row. The Pain free exercises, air bench/wall sits, ballistics with the KB are working for me. Very encouraging. I enjoyed this body-weight training day, I think this can be a real positive for me to spend more time on these types of body-weight only movements.
8:05am- Training session - body-weight drills
5x:
Step-back lunges x 5/5
Scales x 1/1
Arm bench/wall sit x 2 minutes
Pull-up x 3
Planks x 2/2 into Push-ups x 5
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
8:30am - Complete
Notes - Writing this Saturday night, feeling really good. That is 5 days in a row. The Pain free exercises, air bench/wall sits, ballistics with the KB are working for me. Very encouraging. I enjoyed this body-weight training day, I think this can be a real positive for me to spend more time on these types of body-weight only movements.
Friday, February 23, 2018
2/23/18 Friday February 23, 2018 (20 / 24kg 1H SW)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 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 / 24kg 1H SW
3x:
20kg high knee marching x 5/5
bird dogs x 5/5
scales x 1/1
pull-up x 2
push-ups x 5
10 minutes on the minute:
20kg 1H SW x 10 (switch hands each minute), x 2
24kg 1H SW x 10, x 8
100 reps
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
7:30am - Complete
Notes - Writing this Friday evening. Another good day, that is several in a row, I am encouraged. Interesting observation as I continue to do several hip and pelvis-focused mobility drills from the Pain Free book. I added Air Bench which is basically wall sits. Very difficult. The drill helps with ankles, hips, and I think is helping to level out my hips, align the pelvis, straight back. I have been doing it several times a day.
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 / 24kg 1H SW
3x:
20kg high knee marching x 5/5
bird dogs x 5/5
scales x 1/1
pull-up x 2
push-ups x 5
10 minutes on the minute:
20kg 1H SW x 10 (switch hands each minute), x 2
24kg 1H SW x 10, x 8
100 reps
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
7:30am - Complete
Notes - Writing this Friday evening. Another good day, that is several in a row, I am encouraged. Interesting observation as I continue to do several hip and pelvis-focused mobility drills from the Pain Free book. I added Air Bench which is basically wall sits. Very difficult. The drill helps with ankles, hips, and I think is helping to level out my hips, align the pelvis, straight back. I have been doing it several times a day.
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