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 - 48kg DL / DB BU PR 16kgs, 28kg 1H SW
3x:
24kg TGU + 1 PR at top x 1/1
Scales x 2/2
20kg BU PR x 1
5x:
48kg DL x 5
DB 16kgs BU PR x 3
28kg 1H SW x 7/7
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 - This was a very good training session. Not hard. Felt recovered going into the session. I got a very deep tissue massage last night, which I think really helped things. Needed it. Have to incorporate more consistent bodywork where possible, I always respond well.
Wednesday, April 25, 2018
Monday, April 23, 2018
4/23/18 Monday April 23, 2018 (DB 28kgs complex)
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 - DB 28kgs complex
3x:
20kg TGU + 2 PRs at top x 1/1
Pull-up x 2
20kg BU FSQ x 2/2
5x Complex:
DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3
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 - Writing this on Monday night. Solid training session, this was the culminating session with the heaviest load in this cycle. Not easy by any stretch. I find that complexes with the 3s are harder than doing 5s but setting down between each movement. Finishing with lunges each set is just tough. You have to hold onto those damn bells and they want to spill out. On the push presses I was feeling like I was able to push my elbows into the top of my hips on the dip and really drive up overhead. Probably the best that movement has felt since I have been practicing it.
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 - DB 28kgs complex
3x:
20kg TGU + 2 PRs at top x 1/1
Pull-up x 2
20kg BU FSQ x 2/2
warm-up
DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3
DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3
5x Complex:
DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3
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 Monday night. Solid training session, this was the culminating session with the heaviest load in this cycle. Not easy by any stretch. I find that complexes with the 3s are harder than doing 5s but setting down between each movement. Finishing with lunges each set is just tough. You have to hold onto those damn bells and they want to spill out. On the push presses I was feeling like I was able to push my elbows into the top of my hips on the dip and really drive up overhead. Probably the best that movement has felt since I have been practicing it.
Sunday, April 22, 2018
4/21/18 Saturday April 21, 2018 (24kg TGU / pull-ups / push-ups / DB 28kgs carry)
7:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:05am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
8:20am- Training session - 24kg TGU / pull-ups / push-ups / DB 28kgs carry
3x:
24kg TGU x 1/1
Pull-up x 2
Push-ups x 5
DB 28kgs carry x 3 minutes
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
8:45am - Complete
Notes - Writing this on Sunday night. Was feeling a little tired Saturday morning, had been a long week with a lot of traveling, so I decided to go a little lighter with a quick session. This was perfect, felt good. Did a lot of playing basketball, baseball, took a long walk at Greenlake this weekend as well. Feeling very good, legs are feeling great as is low back. Things have come a long way in the last couple of months.
8:05am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
8:20am- Training session - 24kg TGU / pull-ups / push-ups / DB 28kgs carry
3x:
24kg TGU x 1/1
Pull-up x 2
Push-ups x 5
DB 28kgs carry x 3 minutes
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
8:45am - Complete
Notes - Writing this on Sunday night. Was feeling a little tired Saturday morning, had been a long week with a lot of traveling, so I decided to go a little lighter with a quick session. This was perfect, felt good. Did a lot of playing basketball, baseball, took a long walk at Greenlake this weekend as well. Feeling very good, legs are feeling great as is low back. Things have come a long way in the last couple of months.
4/20/18 Friday April 20, 2018 (SN ladders 20/24/28kg)
Training in Spokane
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:30am- Training session - SN ladders 20/24/28kg
3x:
28kg TGU x 1/1
24kg Renegade Row x 3/3
DB 16kg BU FSQ x 3
3x:
20kg SN x 6/6
24kg SN x 6/6
28kg SN x 4/4
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
Indian Clubs x 5 minutes
7:35am - Complete
Notes - Writing this on Sunday night. Feeling really good, all weekend long. Took my bells with me to Spokane on Thursday/Friday morning for work commitments - had a very good training session. Subbed out pull-ups for rows as I didn't have good access to a pull up bar or equivalent. 28kg bell is feeling a lot like a 24kg for snatching, great sign. The snatching focus has been very productive, this is a good lift for me and really seems to help open up my posterior chain.
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:30am- Training session - SN ladders 20/24/28kg
3x:
28kg TGU x 1/1
24kg Renegade Row x 3/3
DB 16kg BU FSQ x 3
3x:
20kg SN x 6/6
24kg SN x 6/6
28kg SN x 4/4
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
Indian Clubs x 5 minutes
7:35am - Complete
Notes - Writing this on Sunday night. Feeling really good, all weekend long. Took my bells with me to Spokane on Thursday/Friday morning for work commitments - had a very good training session. Subbed out pull-ups for rows as I didn't have good access to a pull up bar or equivalent. 28kg bell is feeling a lot like a 24kg for snatching, great sign. The snatching focus has been very productive, this is a good lift for me and really seems to help open up my posterior chain.
Wednesday, April 18, 2018
4/18/18 Wednesday April 18, 2018 (48kg DL / DB BU PR 16kgs, 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 - 48kg DL / DB BU PR 16kgs, 28kg 1H SW
3x:
24kg TGU + 1 PR at top x 1/1
Scales x 2/2
20kg BU PR x 1
5x:
48kg DL x 4
DB 16kgs BU PR x 2
28kg 1H SW x 6/6
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 - Good training session, felt like I had a lot of reps in the tank on the swings, which is a great sign. Hinge feels really good. Left adductor feels a bit tight. I think from Monday's training which was fairly heavy, and challenging. Need to do some mobility work 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 - 48kg DL / DB BU PR 16kgs, 28kg 1H SW
3x:
24kg TGU + 1 PR at top x 1/1
Scales x 2/2
20kg BU PR x 1
5x:
48kg DL x 4
DB 16kgs BU PR x 2
28kg 1H SW x 6/6
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 - Good training session, felt like I had a lot of reps in the tank on the swings, which is a great sign. Hinge feels really good. Left adductor feels a bit tight. I think from Monday's training which was fairly heavy, and challenging. Need to do some mobility work there.
Monday, April 16, 2018
4/16/18 Monday April 16, 2018 (DB 24 / 28kgs complex)
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 - DB 24 / 28kgs complex
3x:
20kg TGU + 2 PRs at top x 1/1
Pull-up x 2
20kg BU FSQ x 2/2
Complex:
DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3
DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3
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 - Really encouraged by this training session and how I have felt today, now writing this late Monday night. Time for a bit of mobility work now, but things have really been working. This is nothing to sneeze at. Complexes are much more difficult than doing these as a superset. I am really pleased with the progress and mainly just that I have been feeling so much better. Fixing the hinge over the last 6-7 weeks has been a huge, huge deal 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 - DB 24 / 28kgs complex
3x:
20kg TGU + 2 PRs at top x 1/1
Pull-up x 2
20kg BU FSQ x 2/2
Complex:
DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3
DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3
DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3
DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3
DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3
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 - Really encouraged by this training session and how I have felt today, now writing this late Monday night. Time for a bit of mobility work now, but things have really been working. This is nothing to sneeze at. Complexes are much more difficult than doing these as a superset. I am really pleased with the progress and mainly just that I have been feeling so much better. Fixing the hinge over the last 6-7 weeks has been a huge, huge deal for me.
4/14/18 Saturday April 14, 2018 (28kg TGU / kickstand DL / pull-ups / push-ups / DB 28kgs carry)
7:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:05am - 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
8:20am- Training session - 28kg TGU / pull-ups / push-ups / DB 28kgs carry
2x:
28kg TGU x 1/1
28kg kickstand DL x 5/5
Pull-up x 2
Push-ups x 5
DB 28kgs carry x 3 minutes
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
8:45am - Complete
Notes - Simple, felt good. Lots of mobility work before. Really good first week for this cycle.
8:05am - 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
8:20am- Training session - 28kg TGU / pull-ups / push-ups / DB 28kgs carry
2x:
28kg TGU x 1/1
28kg kickstand DL x 5/5
Pull-up x 2
Push-ups x 5
DB 28kgs carry x 3 minutes
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
8:45am - Complete
Notes - Simple, felt good. Lots of mobility work before. Really good first week for this cycle.
Subscribe to:
Posts (Atom)