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 - 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
5x superset:
28kg 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
8:00am - Complete
Notes - Back-off week this week, this was a great training session as the video feedback I received from my last set of swings really confirmed how much progress has been made with my hinge the last month. I am extremely encouraged. This has really turned into a beneficial time period for me to re-group, deload, focus on technique for an extended period of time. I think there is more to be gained by continuing the current focus.
Monday, March 26, 2018
Friday, March 23, 2018
3/23/18 Friday March 23, 2018 (circuit)
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:
24kg TGU x 1/1
24kg GSq x 5
bodyweight SL deadlift x 1 minute left leg only
R leg hip flexor stretch
5x circuit:
28kg TGU x 1/1
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. End of the 3 week cycle, things really were able to move forward during this period in a number of ways, and this has been really productive. I am very grateful. Sticking with the plan, and making some things happen.
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:
24kg TGU x 1/1
24kg GSq x 5
bodyweight SL deadlift x 1 minute left leg only
R leg hip flexor stretch
5x circuit:
28kg TGU x 1/1
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. End of the 3 week cycle, things really were able to move forward during this period in a number of ways, and this has been really productive. I am very grateful. Sticking with the plan, and making some things happen.
Thursday, March 22, 2018
3/21/18 Wednesday March 21, 2018 (DB 28kgs CL, DB 28kgs 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 28kgs CL, DB 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
DB 24kgs CL x 5
DB 24kgs Push PR x 5
6x:
DB 28kgs CL x 5
DB 28kgs Push PR x 5
6 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
7:30am - Complete
Notes - Writing this on Thursday evening. This was a great training session. I have recovered reasonably well and feel pretty good. I am thrilled. This is major progress. Video of both lifts looked good. Hinge is significantly improved over the last 3-4 weeks. Really important that I keep this rolling.
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 28kgs CL, DB 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
DB 24kgs CL x 5
DB 24kgs Push PR x 5
6x:
DB 28kgs CL x 5
DB 28kgs Push PR x 5
6 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
7:30am - Complete
Notes - Writing this on Thursday evening. This was a great training session. I have recovered reasonably well and feel pretty good. I am thrilled. This is major progress. Video of both lifts looked good. Hinge is significantly improved over the last 3-4 weeks. Really important that I keep this rolling.
Monday, March 19, 2018
3/19/18 Monday March 19, 2018 (28kg 1H SW / push-ups)
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 - 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:
28kg 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
8:00am - Complete
Notes - Solid training session today, the hinge is coming around, the bell feels better in my hand, I have more snap, more power. I am encouraged.
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 - 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:
28kg 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
8:00am - Complete
Notes - Solid training session today, the hinge is coming around, the bell feels better in my hand, I have more snap, more power. I am encouraged.
Friday, March 16, 2018
3/16/18 Friday March 16, 2018 (circuit)
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.
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.
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.
Subscribe to:
Comments (Atom)