8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:45am - 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
9:00am- Training session - DB 24kgs complex
16kg SN x 10/10
3x:
20kg TGU x 1/1
32kg suitcase carry x 1/1
20kg SN x 10/10
5x:
DB 24kgs CL x 5 SS PR x 3/3 step back lunge x 2/2
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
9:40am - Complete
Notes - Writing this on Sunday evening. Been a great couple of days. Things have turned around significantly for the better. I think the chiro visit last Wed really jump started things and gave me a nice re set. Been focused on some mobility work and opening up the adductors and hips and things have been good. This was a very enjoyable training session. I am going to stick with light SN in the warm-ups - that has been significant I think. Really helps open up the shoulders.
Sunday, August 26, 2018
Friday, August 24, 2018
8/24/18 Friday August 24, 2018 (C&P ladders + pull-ups)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - 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
7:00am- Training session - C&P ladders + pull-ups
16kg SN x 10/10
5x:
24kg GSq x 5
24kg 2H SW x 20
Push-ups x 10
24kg C&P x 3/3
3x:
28kg C&P x 3/3, pull-up x 1
32kg C&P x 2/2, pull-up x 1
36kg C&P x 1/1, pull-up x 1
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
7:40am - Complete
Notes - OK, this was definitely a step in the right direction. The chiro adjustment on Wed this week I think really helped out my left shoulder. It's been feeling significantly better and the overhead position has improved in just a couple of days. Calmed the bicep way, way down. Good stuff. Left hip still does not feel great but I will keep working mobility drills. This was all around a very strong session. I quite liked warming up with 10/10 with 16kg snatches - I am going to do that more often. I think that is a great opener for my shoulders. I also noticed that pull-ups were significantly easy to do than the last time I did these - and that's likely in part due to dropping weight. I am down to 217, trying to get to 210. I have lost about 11 pounds. Makes a real difference and I notice it.
6:45am - 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
7:00am- Training session - C&P ladders + pull-ups
16kg SN x 10/10
5x:
24kg GSq x 5
24kg 2H SW x 20
Push-ups x 10
24kg C&P x 3/3
3x:
28kg C&P x 3/3, pull-up x 1
32kg C&P x 2/2, pull-up x 1
36kg C&P x 1/1, pull-up x 1
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
7:40am - Complete
Notes - OK, this was definitely a step in the right direction. The chiro adjustment on Wed this week I think really helped out my left shoulder. It's been feeling significantly better and the overhead position has improved in just a couple of days. Calmed the bicep way, way down. Good stuff. Left hip still does not feel great but I will keep working mobility drills. This was all around a very strong session. I quite liked warming up with 10/10 with 16kg snatches - I am going to do that more often. I think that is a great opener for my shoulders. I also noticed that pull-ups were significantly easy to do than the last time I did these - and that's likely in part due to dropping weight. I am down to 217, trying to get to 210. I have lost about 11 pounds. Makes a real difference and I notice it.
Wednesday, August 22, 2018
8/22/18 Wednesday August 22, 2018 (28kg 100 SW, 24/28/32kg TGU + PR ladder)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - 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
7:00am- Training session - 20kg BU FSQ, 16/24kg sidewalks, 28kg 100 SW, 24/28/32kg TGU + PR ladder
3x:
20kg BU FSQ x 3
16/24kg sidewalks (16kg OH and 24kg farmer carry, walk around)
28kg 100 SW - did a mix of 2H and 1H
24kg TGU + PR at top x 1/1
28kg TGU + PR at top x 1/1
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
7:40am - Complete
Notes - Writing this Wednesday night. Disappointed with how I have been feeling. Things started feeling off after training on Friday. Left bicep has been tight, it is making it difficult to get into a good OH position and lock out my elbow. Left low back and hip has been irritated. I went to the chiro this evening and as usual this pattern is back, where my right trap is turned off, left pec is turned off, right pec is on, left trap is on, and the the left arm tendons get overloaded instead of the muscle (which is turned off) and things get pissed off. The OH work in particular I think is just not working right now with the walking with a bell overhead etc. so I am going to drop this and try something else. I probably could use some trigger point work / body work as well which I will try and do this week. Not quite sure what brought this on exactly but will be working to turn it back around.
6:45am - 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
7:00am- Training session - 20kg BU FSQ, 16/24kg sidewalks, 28kg 100 SW, 24/28/32kg TGU + PR ladder
3x:
20kg BU FSQ x 3
16/24kg sidewalks (16kg OH and 24kg farmer carry, walk around)
28kg 100 SW - did a mix of 2H and 1H
24kg TGU + PR at top x 1/1
28kg TGU + PR at top x 1/1
32kg TGU + PR at top x 1/1
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
7:40am - Complete
Notes - Writing this Wednesday night. Disappointed with how I have been feeling. Things started feeling off after training on Friday. Left bicep has been tight, it is making it difficult to get into a good OH position and lock out my elbow. Left low back and hip has been irritated. I went to the chiro this evening and as usual this pattern is back, where my right trap is turned off, left pec is turned off, right pec is on, left trap is on, and the the left arm tendons get overloaded instead of the muscle (which is turned off) and things get pissed off. The OH work in particular I think is just not working right now with the walking with a bell overhead etc. so I am going to drop this and try something else. I probably could use some trigger point work / body work as well which I will try and do this week. Not quite sure what brought this on exactly but will be working to turn it back around.
Monday, August 20, 2018
8/20/18 Monday August 20, 2018 (24kg TGU + OH walk, 24kg 1H SW, 32kg 2H SW, 24kg SN)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - 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
7:00am- Training session - 24kg TGU + OH walk, 24kg 1H SW, 32kg 2H SW, 24kg SN
3x:
24kg TGU + OH walk x 1/1
24kg 1H SW x 10/10
5x:
32kg 2H SW
24kg SN x 5/5
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
7:40am - Complete
Notes - Getting rolling again here on a new cycle. This was a pretty simple and easy training session. Everything felt pretty good. As with Friday, after the fact my left hip and adductor was acting up a bit. I think the TGUs and OH walking are very challenging for me on the left arm. Getting to lockout is extremely difficult. There may be a need to adjust this and try and get into that position with more stability first before going to OH walking. I can tell I really need to work on this on that left side in particular.
6:45am - 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
7:00am- Training session - 24kg TGU + OH walk, 24kg 1H SW, 32kg 2H SW, 24kg SN
3x:
24kg TGU + OH walk x 1/1
24kg 1H SW x 10/10
5x:
32kg 2H SW
24kg SN x 5/5
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
7:40am - Complete
Notes - Getting rolling again here on a new cycle. This was a pretty simple and easy training session. Everything felt pretty good. As with Friday, after the fact my left hip and adductor was acting up a bit. I think the TGUs and OH walking are very challenging for me on the left arm. Getting to lockout is extremely difficult. There may be a need to adjust this and try and get into that position with more stability first before going to OH walking. I can tell I really need to work on this on that left side in particular.
Sunday, August 19, 2018
8/19/18 Saturday August 19, 2018 (24kg, bodyweight)
7:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:00am - 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
8:15am- Training session - 24kg, body weight
3x:
24kg TGU x 1+ step back lunge x 3 + jerk x 1, switch hands
48kg DL x 5
pull-up x 1, x2, x3 (+1 each set)
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. This was nice and easy. The last several nights I have focused on some Pain Free exercises (supine groin stretch) to open up my adductors and also work on my left shoulder, which seemed to get a bit off during the training on Friday. Things are feeling good. I have also taken some long walks - 5 miles this morning. Some recovery work this weekend plus body weight moves I think has been a good decision.
8:00am - 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
8:15am- Training session - 24kg, body weight
3x:
24kg TGU x 1+ step back lunge x 3 + jerk x 1, switch hands
48kg DL x 5
pull-up x 1, x2, x3 (+1 each set)
push-up 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
8:45am - Complete
Notes - Writing this on Sunday. This was nice and easy. The last several nights I have focused on some Pain Free exercises (supine groin stretch) to open up my adductors and also work on my left shoulder, which seemed to get a bit off during the training on Friday. Things are feeling good. I have also taken some long walks - 5 miles this morning. Some recovery work this weekend plus body weight moves I think has been a good decision.
8/17/18 Friday August 17, 2018 (training with Kevin)
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
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
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.
Subscribe to:
Posts (Atom)