6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - 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
7:20am- Training session - circuit
2x:
20kg arm bar + TGU x 1/1
20kg marching 5/5
Wallsit x 1 minute
bodyweight SL deadlift x 1 minute left leg only
R leg hip flexor stretch
4x circuit:
24kg TGU x 1/1 (28kg TGU x 1/1 sets 2,3,4)
24kg wall 1H DL x 5/5
24kg hike SN park x 3/3
24kg SN x 10/10
BW step back lunge x 5/5
rolling
scales
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 - Writing this on Friday night. Feeling very good about things, I am greatly encouraged. The chiro visit on Wed was helpful, Jason explained that I have "soft pryamidal paresis" which basically is different tone in the muscles between the front and posterior muscles. This is extremely common. To cut to the chase, stretching my R hip flexor and doing a lot of standing work and balancing on my L leg work directly to offset some of these issues. The R hip flexor stretch tones down my R glute and piforomis, which are over active, and the standing leg work on the L strengthens that leg, and turns on my L glute and hamstring. I have been doing these constantly as well as wall sits, which seem to really fire up the L glute, and this is great. I also took a number of video shots of my training this week, got the thumbs up from Kevin, and the technique looks to be improving particularly on the snatch which is awesome. All in all I feel like things are moving forward this week. I think I can take some real benefits out of what has been a challenging stretch of time for me.
Friday, March 16, 2018
Wednesday, March 14, 2018
3/14/18 Wednesday March 14, 2018 (DB 24/28kgs CL, DB 24/28kgs PPR)
7:05am - belly breathing, Primal Move practice, Original Strength resets - 30 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 - DB 24/28kgs CL, DB 24/28kgs PPR
3x:
24kg TGU + PR x 1/1
standing cross crawls x 5/5
24kg GSq x 5
DB 24kgs hike clean park x 3
Superset:
2x:
DB 24kgs CL x 5
DB 24kgs Push PR x 5
2x:
DB 28kgs CL x 5
DB 28kgs Push PR x 5
2x:
DB 24kgs CL x 5
DB 24kgs Push PR x 5
DB 28kgs CL x 5
DB 28kgs Push PR x 5
7 supersets in total
rolling
hanging from the bar
cossack stretches
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 on Wednesday night. Though I have been up and down lately, trying my best to forge ahead. Did a yoga class last night, and tried to get some decent sleep. This training session went well. I honestly felt really strong with the 24s in particular. Both lifts. 28s felt very good in the clean. The push press was solid, but definitely more challenging than the 24s, and the last rep of each set was generally hard. I decided to stop at 7 sets, that felt like more than enough work for the day. Went to my chiro and got some continued advice on some of the cross body patterns I typically show up with, and how to try and address those. All I can do is keep trying to work at this.
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 - DB 24/28kgs CL, DB 24/28kgs PPR
3x:
24kg TGU + PR x 1/1
standing cross crawls x 5/5
24kg GSq x 5
DB 24kgs hike clean park x 3
Superset:
2x:
DB 24kgs CL x 5
DB 24kgs Push PR x 5
2x:
DB 28kgs CL x 5
DB 28kgs Push PR x 5
2x:
DB 24kgs CL x 5
DB 24kgs Push PR x 5
DB 28kgs CL x 5
DB 28kgs Push PR x 5
7 supersets in total
rolling
hanging from the bar
cossack stretches
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 on Wednesday night. Though I have been up and down lately, trying my best to forge ahead. Did a yoga class last night, and tried to get some decent sleep. This training session went well. I honestly felt really strong with the 24s in particular. Both lifts. 28s felt very good in the clean. The push press was solid, but definitely more challenging than the 24s, and the last rep of each set was generally hard. I decided to stop at 7 sets, that felt like more than enough work for the day. Went to my chiro and got some continued advice on some of the cross body patterns I typically show up with, and how to try and address those. All I can do is keep trying to work at this.
Monday, March 12, 2018
3/12/18 Monday March 12, 2018 (24/28kg 1H SW / push-ups)
7:05am - belly breathing, Primal Move practice, Original Strength resets - 30 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 - 24/28kg 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 (28kg 1H SW x 5/5 every other set)
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 - Back and forth today with the 24 and 28kg on 1H SW, took some video, and things look much better than last week. I am pleased with how the bell is looking in my hand - better form, less loss of power, less flipping around. Back feels good. I put in some extra time with standing backward lunges with my R leg back, to stretch the R hip flexor, with good results. I continue to think if I can improve the mobility in my R hip, it is going to help what has been going on with the L side. I think the issues are more with how the R hip is moving than something with the L side. A cross body thing is going on I think.
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 - 24/28kg 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 (28kg 1H SW x 5/5 every other set)
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 - Back and forth today with the 24 and 28kg on 1H SW, took some video, and things look much better than last week. I am pleased with how the bell is looking in my hand - better form, less loss of power, less flipping around. Back feels good. I put in some extra time with standing backward lunges with my R leg back, to stretch the R hip flexor, with good results. I continue to think if I can improve the mobility in my R hip, it is going to help what has been going on with the L side. I think the issues are more with how the R hip is moving than something with the L side. A cross body thing is going on I think.
3/10/18 Saturday March 10, 2018 (bodyweight, walking)
From Bend, OR
9:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:35am- Training session - body weight, walking
body weight work:
6x;
step-back lunges x 5/5
pull-up x 3
push-up x 5
walked 10 miles
Notes - Saturday was a very nice day. Walked all over Bend, OR, over 10 miles in total, and also did some body-weight work in the parks around the city. Walking really does wonders for my low back, gait, connection between shoulders and hips. I keep saying I am going to incorporate some intentional Rucking into my training. I need to get serious about this.
9:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:35am- Training session - body weight, walking
body weight work:
6x;
step-back lunges x 5/5
pull-up x 3
push-up x 5
walked 10 miles
Notes - Saturday was a very nice day. Walked all over Bend, OR, over 10 miles in total, and also did some body-weight work in the parks around the city. Walking really does wonders for my low back, gait, connection between shoulders and hips. I keep saying I am going to incorporate some intentional Rucking into my training. I need to get serious about this.
Friday, March 9, 2018
3/9/18 Friday March 9, 2018 (circuit)
7:05am - belly breathing, Primal Move practice, Original Strength resets - 30 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 - circuit
2x:
24kg TGU x 1/1
24kg GSq x 5
Scales x 2/2
Wallsit x 1 minute
3x circuit:
24kg TGU x 1/1 (28kg TGU x 1/1 sets 2 and 3)
24kg wall 1H DL x 5/5
24kg hike SN park x 3/3
24kg SN x 10/10
BW step back lunge x 5/5
rolling
scales
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 from Bend, OR on Friday afternoon after flying here. This training was fine, strong even. My left hip / low left back didn't bother me during training but has been back yesterday and today. Doesn't feel great. It's possible that the load from Wed was too much, And traveling and flying on airplanes sucks. I don't know. Will try to get some mobility work done here in Bend, get out and walk around too.
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 - circuit
2x:
24kg TGU x 1/1
24kg GSq x 5
Scales x 2/2
Wallsit x 1 minute
3x circuit:
24kg TGU x 1/1 (28kg TGU x 1/1 sets 2 and 3)
24kg wall 1H DL x 5/5
24kg hike SN park x 3/3
24kg SN x 10/10
BW step back lunge x 5/5
rolling
scales
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 from Bend, OR on Friday afternoon after flying here. This training was fine, strong even. My left hip / low left back didn't bother me during training but has been back yesterday and today. Doesn't feel great. It's possible that the load from Wed was too much, And traveling and flying on airplanes sucks. I don't know. Will try to get some mobility work done here in Bend, get out and walk around too.
Wednesday, March 7, 2018
3/7/18 Wednesday March 7, 2018 (DB 24kgs CL, DB 24kgs PPR)
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 - DB 24kgs CL, DB 24kgs PPR
3x:
24kg TGU + PR x 1/1
standing cross crawls x 5/5
24kg GSq x 5
DB 24kgs hike clean park x 3
8x superset:
DB 24kgs CL x 5
DB 24kgs Push PR 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 on Wednesday night. Very enjoyable training session, went quite well. Took some video and I thought my form looked solid in both lifts. My left hip and low left back has been acting up this evening, same hot spots. I think it was a fairly heavy load compared to what I have been doing recently, and the push press is not a lift I have been practicing. I think my hip flexors are tightened up. Need to focus on the cossacks to open up the hip flexors and adductors, and continued Pain Free mobility work. We'll see if this is mainly just a response to a heavier load.
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 - DB 24kgs CL, DB 24kgs PPR
3x:
24kg TGU + PR x 1/1
standing cross crawls x 5/5
24kg GSq x 5
DB 24kgs hike clean park x 3
8x superset:
DB 24kgs CL x 5
DB 24kgs Push PR 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 on Wednesday night. Very enjoyable training session, went quite well. Took some video and I thought my form looked solid in both lifts. My left hip and low left back has been acting up this evening, same hot spots. I think it was a fairly heavy load compared to what I have been doing recently, and the push press is not a lift I have been practicing. I think my hip flexors are tightened up. Need to focus on the cossacks to open up the hip flexors and adductors, and continued Pain Free mobility work. We'll see if this is mainly just a response to a heavier load.
Monday, March 5, 2018
3/5/18 Monday March 5, 2018 (24 1H SW / push-ups)
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.
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.
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