6:00am - Training with Kevin
Getting around to writing this on Sunday. Did some foam rolling and rolling. Started out with some 20kg TGUs including a press. Did some overhead work + walking, trying to fire the tricep and really lock out the elbows. Most of this session focused on elbow lock out, so we moved on to 2H and 1H SW, 24kg mainly, and snatches as well, 24 and 28kg. Did some double bell cleans with 24s. Did some pressing as well with the 32kg and also pressed the 36kg, which I have not pressed in months. I was a little surprised at how easy the bell went up on the 36kg. I did get a bit tight in the left hip and adductors after this training session. I don't think I did a good job of stretching and warming up the adductors as I usually do at home, so that is something to keep in mind. Going to continuing on conditioning for the next month up to the wedding date of 9/15.
7:20am - Finish
Sunday, August 19, 2018
Wednesday, August 15, 2018
8/15/18 Wednesday August 15, 2018 (28kg KB aerobics)
6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:20am- Training session - 28kg KB aerobics
24kg TGU + PR x 1/1
48kg DL x 5
24kg BU CL & PR x 1/1
24kg BU FSQ x 1/1
28kg TGU + PR x 1/1
48kg DL x 5
100 swings 28kg
2H x 20
1H x 10/10
2H x 20
1H x 10/10
2H x 20
20 minutes 28kg KB aerobics:
28kg CL x 1 PR x 1 FSQ x 1 1H SW x 1 SN x 5, set down, switch hands
Got in 7 total sets which ended up being 70 total snatches with the 28kg - solid
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 - Another excellent training session. Weight down 1/2 a pound from Monday. Just have to keep going slow and steady for the next month for my wedding on September 15th and see if I can get from 218 to 210. Likely very difficult but will try and see if I can make continued improvements. Feeling very strong and body comp has definitely improved losing the first 10 lbs. Sessions like this are a great blend of conditioning under load.
7:05am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:20am- Training session - 28kg KB aerobics
24kg TGU + PR x 1/1
48kg DL x 5
24kg BU CL & PR x 1/1
24kg BU FSQ x 1/1
28kg TGU + PR x 1/1
48kg DL x 5
100 swings 28kg
2H x 20
1H x 10/10
2H x 20
1H x 10/10
2H x 20
20 minutes 28kg KB aerobics:
28kg CL x 1 PR x 1 FSQ x 1 1H SW x 1 SN x 5, set down, switch hands
Got in 7 total sets which ended up being 70 total snatches with the 28kg - solid
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 - Another excellent training session. Weight down 1/2 a pound from Monday. Just have to keep going slow and steady for the next month for my wedding on September 15th and see if I can get from 218 to 210. Likely very difficult but will try and see if I can make continued improvements. Feeling very strong and body comp has definitely improved losing the first 10 lbs. Sessions like this are a great blend of conditioning under load.
Monday, August 13, 2018
8/13/18 Monday August 13, 2018 (100 28kg SW, DB 28kgs complex)
6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:20am- Training session - 100 28kg SW, DB 28kgs complex
24kg TGU + PR x 1/1
48kg DL x 5
28kg TGU + PR x 1/1
48kg DL x 5
100 swings 28kg
2H x 20
1H x 10/10
2H x 20
1H x 10/10
2H x 20
3x:
DB 28kgs CL x 2 SS PR x 2
DB 28kgs CL x 3 SS PR x 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 - Very pleased with this training session. I weighed 218 after this. I am down 10 lbs from where I started, and would like to get down to 210 by wedding day on September 15th. The focus on conditioning has been very good, and I have cleaned up my diet, taking down the carbs and just focusing on real foods. Feeling strong and the video of my last set of 5s looked good from a technique standpoint, which is very encouraging to be doing with 2 28s. I believe I am capable of doing this training session with 32s at some point in the near future, and not having it feel like a total max effort.
7:05am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:20am- Training session - 100 28kg SW, DB 28kgs complex
24kg TGU + PR x 1/1
48kg DL x 5
28kg TGU + PR x 1/1
48kg DL x 5
100 swings 28kg
2H x 20
1H x 10/10
2H x 20
1H x 10/10
2H x 20
3x:
DB 28kgs CL x 2 SS PR x 2
DB 28kgs CL x 3 SS PR x 3
DB 28kgs CL x 5 SS 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
8:00am - Complete
Notes - Very pleased with this training session. I weighed 218 after this. I am down 10 lbs from where I started, and would like to get down to 210 by wedding day on September 15th. The focus on conditioning has been very good, and I have cleaned up my diet, taking down the carbs and just focusing on real foods. Feeling strong and the video of my last set of 5s looked good from a technique standpoint, which is very encouraging to be doing with 2 28s. I believe I am capable of doing this training session with 32s at some point in the near future, and not having it feel like a total max effort.
Saturday, August 11, 2018
8/11/18 Saturday August 11, 2018 (20kg SN, DB 24kgs carries)
IN Priest Lake, ID
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - 20kg SN, DB 24kgs carries
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
20kg SN x 10/10, x 2
20kg SN x 10/10
20kg 1H SW + SN x 10/10 (alternating hands each rep)
various OH + walking, rack + walking, farmer carries - DB 24kgs
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - A great end to a week at Priest Lake. In addition to the KB work I was swimming in the lake a bunch, riding bikes, taking in a bunch of beautiful sunshine, and just generally enjoying life. A memorable and great week with the kids and Leah and her family.
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - 20kg SN, DB 24kgs carries
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
20kg SN x 10/10, x 2
20kg SN x 10/10
20kg 1H SW + SN x 10/10 (alternating hands each rep)
various OH + walking, rack + walking, farmer carries - DB 24kgs
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - A great end to a week at Priest Lake. In addition to the KB work I was swimming in the lake a bunch, riding bikes, taking in a bunch of beautiful sunshine, and just generally enjoying life. A memorable and great week with the kids and Leah and her family.
8/10/18 Friday August 10, 2018 (DB 24kgs complex)
In Priest Lake, ID
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - DB 24kgs complex
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
DB 24kgs complex:
20 minutes
DB 24kgs CL x 2 FSQ x 2/2
DB 24kgs CL x 3 FSQ x 3/3
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Hardest training session of the week. Challenging, double front squats, cannot remember the last time I did them. Felt great. Really good form, I didn't have any issues at all. Doing BU FSQs in the warm up for months has maintained my squatting form and I think all of the snatching has just overall improved my hips and low back. This was very encouraging.
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - DB 24kgs complex
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
DB 24kgs complex:
20 minutes
DB 24kgs CL x 2 FSQ x 2/2
DB 24kgs CL x 3 FSQ x 3/3
DB 24kgs CL x 5 FSQ x 5/5
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Hardest training session of the week. Challenging, double front squats, cannot remember the last time I did them. Felt great. Really good form, I didn't have any issues at all. Doing BU FSQs in the warm up for months has maintained my squatting form and I think all of the snatching has just overall improved my hips and low back. This was very encouraging.
8/8/18 Wednesday August 8, 2018 (24kg KB aerobics)
IN Priest Lake, ID
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - 24kg KB aerobics
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
20 minutes
24kg CL x 1 PR x 1 FSQ x 1 SN x 5, set down, switch hands
24kg CL x 2 PR x 2 FSQ x 2 SN x 5, set down, switch hands
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Very good training session, reasonably challenging doing the ladder up to 3, keeping snatches at 5 every set.
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - 24kg KB aerobics
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
20 minutes
24kg CL x 1 PR x 1 FSQ x 1 SN x 5, set down, switch hands
24kg CL x 2 PR x 2 FSQ x 2 SN x 5, set down, switch hands
24kg CL x 3 PR x 3 FSQ x 3 SN x 5, set down, switch hands
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Very good training session, reasonably challenging doing the ladder up to 3, keeping snatches at 5 every set.
8/6/18 Monday August 6, 2018 (DB 24kgs complex)
In Priest Lake, ID
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - DB 24kgs complex
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
DB 24kgs complex:
20 minutes
DB 24kgs CL x 2 SS PR x 2/2
DB 24kgs CL x 3 SS PR x 3/3
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Good training session. Got about 40 reps each lift. 4 sets of the 2/3/5 ladder.
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - DB 24kgs complex
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
DB 24kgs complex:
20 minutes
DB 24kgs CL x 2 SS PR x 2/2
DB 24kgs CL x 3 SS PR x 3/3
DB 24kgs CL x 5 SS PR x 5/5
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Good training session. Got about 40 reps each lift. 4 sets of the 2/3/5 ladder.
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