5:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:15am - 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
6:30am- Training session - 24/28/32kg PR, 32kg 2H SW
20kg floor press hold + ankle circles x 1/1
2x:
24kg TGU x 1/1
body beats x 3/3
3x:
24kg PR x 5/5
28kg PR x 3/3
32kg PR x 2/2
6 minutes on the minute 32kg 2H SW x 10
60 reps
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:15am - Complete
Notes - Start to a new cycle, strong start, pleased with how this felt. Some time away from focusing on pressing is going to help me now I believe. Good to be back into this.
Monday, October 30, 2017
Saturday, October 28, 2017
10/28/17 Saturday October 28, 2017 (Circuit 28kg SW / 24kg SN)
7:00am - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
7:15am - 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
7:30am- Training session - Circuit 28kg SW / 24kg SN
3x:
Crawling x 1min
Pushup x 5
Pull-up x 1, 2, 3 (increase 1 rep each set)
5x:
28kg H/S/P x 5
28kg 2H SW x 10
24kg Snatch x 5/5
Band wrist extensions, 10 x 2 sets per hand
Rolling
8:15am - Complete
Notes - Great day, this session felt like a tonic, really nice. Great to have re-set some technique flaws. Pushing feet into the floor as a cue has been helping everything - hinge, getting extension into the lockout, stronger lockout starting from the feet on the ground and all the way up the posterior, etc. Really pleased.
7:15am - 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
7:30am- Training session - Circuit 28kg SW / 24kg SN
3x:
Crawling x 1min
Pushup x 5
Pull-up x 1, 2, 3 (increase 1 rep each set)
5x:
28kg H/S/P x 5
28kg 2H SW x 10
24kg Snatch x 5/5
Band wrist extensions, 10 x 2 sets per hand
Rolling
8:15am - Complete
Notes - Great day, this session felt like a tonic, really nice. Great to have re-set some technique flaws. Pushing feet into the floor as a cue has been helping everything - hinge, getting extension into the lockout, stronger lockout starting from the feet on the ground and all the way up the posterior, etc. Really pleased.
Friday, October 27, 2017
10/27/17 Friday October 27, 2017 (training with Kevin)
6:00am - Training with Kevin
Great training session today, things are really going well. Warmed up with primal move at home and then met Kevin. Did arm bars with 20kgs to crooked arm bars. Then worked on TGUs + ankle rolls with the 24kg. Did some 2H SW with the 24kg, then one arm / one leg planks to work on top position in the swing, then more swings. Did some hanging from the bar, then military pressing the 24kg, 28kg, 32kg (single arm, going to get back into that now). More swings. Then we worked on "work capacity" by doing a complex with the 24kg of clean, press, squat, snatch, get-down, switch hands. Then started working that with the 28kg. Swapped out the get-down for walking overhead with the bell for some reps, then dropping it into the rack and walking. Finished with soft rolls. Delighted with overall progress and how I am moving.
7:30am - End
Great training session today, things are really going well. Warmed up with primal move at home and then met Kevin. Did arm bars with 20kgs to crooked arm bars. Then worked on TGUs + ankle rolls with the 24kg. Did some 2H SW with the 24kg, then one arm / one leg planks to work on top position in the swing, then more swings. Did some hanging from the bar, then military pressing the 24kg, 28kg, 32kg (single arm, going to get back into that now). More swings. Then we worked on "work capacity" by doing a complex with the 24kg of clean, press, squat, snatch, get-down, switch hands. Then started working that with the 28kg. Swapped out the get-down for walking overhead with the bell for some reps, then dropping it into the rack and walking. Finished with soft rolls. Delighted with overall progress and how I am moving.
7:30am - End
Wednesday, October 25, 2017
10/25/17 Wednesday October 25, 2017 (24/28/32kg HSP / 24/28/32kg 2H SW)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
6:15am - 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
6:30am- Training session - 24/28/32kg HSP / 24/28/32kg 2H SW
24kg TGU x 1/1
3x:
Crawling x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
3x:
24kg H/S/P x 5
24kg 2H SW x 10
28kg H/S/P x 5
28kg 2H SW x 10
32kg H/S/P x 5
32kg 2H SW x 10
Rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:15am - Complete
Notes - Very good training session. Highly encouraged by the progress over the last month or so. Excited to take some next steps with Kevin on Friday.
6:15am - 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
6:30am- Training session - 24/28/32kg HSP / 24/28/32kg 2H SW
24kg TGU x 1/1
24kg GSq x 5
Crawling x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
3x:
24kg H/S/P x 5
24kg 2H SW x 10
28kg H/S/P x 5
28kg 2H SW x 10
32kg H/S/P x 5
32kg 2H SW x 10
Rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:15am - Complete
Notes - Very good training session. Highly encouraged by the progress over the last month or so. Excited to take some next steps with Kevin on Friday.
Monday, October 23, 2017
10/23/17 Monday October 23, 2017 (24kgs DB FSQ / DB 24kgs SS PR)
5:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:15am - 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 16kg with 3 presses and rotations, 1/1
6:30am- Training session - 24kgs DB FSQ / DB 24kgs SS PR
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 2/2
24kg kickstand DL x 5/5
DB 24kgs SS PR x 5/5
4x:
DB 24kgs FSQ x 5
DB 24kgs SS PR x 5/5
DB 24kgs rack carry x 1 minute
DB 24kgs carry x 2 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:15am - Complete
Notes - Great session, really enjoyed this. Good for a backoff week but still plenty of load.
6:15am - 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 16kg with 3 presses and rotations, 1/1
6:30am- Training session - 24kgs DB FSQ / DB 24kgs SS PR
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 2/2
24kg kickstand DL x 5/5
DB 24kgs SS PR x 5/5
4x:
DB 24kgs FSQ x 5
DB 24kgs SS PR x 5/5
DB 24kgs rack carry x 1 minute
DB 24kgs carry x 2 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:15am - Complete
Notes - Great session, really enjoyed this. Good for a backoff week but still plenty of load.
Sunday, October 22, 2017
10/21/17 Saturday October 21, 2017 (Circuit 32kg SW / 28kg SN)
7:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:30am - 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
7:45am- Training session - Circuit 32kg SW / 28kg SN
3x:
Crawling x 1min
Pushup x 5
Pull-up x 1, 2, 3 (increase 1 rep each set)
28kg H/S/P x 5
28kg 2H SW x 10
24kg Snatch x 5/5
5x:
32kg H/S/P x 5
32kg 2H SW x 10
28kg Snatch x 5/5
Band wrist extensions, 10 x 2 sets per hand
Rolling
8:30am - Complete
Notes - Writing this on Sunday night. This was awesome. A great training session on Saturday and solid all around weekend. Felt very confident snatching the 28kg. I cannot remember the last time I snatched that weight. It has to be a year or something. We have not programmed any snatching heavier than 24kg for the longest time. Really happy with it. I really prefer snatching for low reps, 5/5 is perfect, or even Hike / Snatch / Park. I think heavier snatches could be a breakthrough for me, something to talk to Kevin about anyway. I don't have a strong desire to snatch heavier than the 32kg but that's probably because I never have snatched higher than the 32kg. But I could see snatching the 32 for low reps, many sets as being something very interesting in the right overall program.
7:30am - 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
7:45am- Training session - Circuit 32kg SW / 28kg SN
3x:
Crawling x 1min
Pushup x 5
Pull-up x 1, 2, 3 (increase 1 rep each set)
28kg H/S/P x 5
28kg 2H SW x 10
24kg Snatch x 5/5
5x:
32kg H/S/P x 5
32kg 2H SW x 10
28kg Snatch x 5/5
Band wrist extensions, 10 x 2 sets per hand
Rolling
8:30am - Complete
Notes - Writing this on Sunday night. This was awesome. A great training session on Saturday and solid all around weekend. Felt very confident snatching the 28kg. I cannot remember the last time I snatched that weight. It has to be a year or something. We have not programmed any snatching heavier than 24kg for the longest time. Really happy with it. I really prefer snatching for low reps, 5/5 is perfect, or even Hike / Snatch / Park. I think heavier snatches could be a breakthrough for me, something to talk to Kevin about anyway. I don't have a strong desire to snatch heavier than the 32kg but that's probably because I never have snatched higher than the 32kg. But I could see snatching the 32 for low reps, many sets as being something very interesting in the right overall program.
Friday, October 20, 2017
10/20/17 Friday October 20, 2017 (Circuit 32kg Kickstand DL / DB 32kgs CL SS PR FSQ)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
6:15am - 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
6:45am- Training session - Circuit 32kg kickstand DL / DB 32kgs SS PR CL FSQ
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 3/3
24kg kickstand DL x 3/3
DB 24kgs CL x 3
DB 24kgs SS PR x 3
DB 24kgs FSQ x 3
28kg kickstand DL x 3/3
DB 28kgs CL x 3
DB 28kgs SS PR x 3
DB 28kgs FSQ x 3
3x:
32kg kickstand DL x 3/3
DB 32kgs CL x 3
DB 32kgs SS PR x 3/3
DB 32kgs FSQ x 3
DB 32kgs farmer carry x 2 min around the garage
Band wrist extensions, 10 x 2 sets per hand
7:30am - Complete
Notes - Big accomplishment today, always have to celebrate the end of a cycle and hitting double 32s on these lifts for reps. Really happy with this. Had a good body work session last night as well and just need to keep on certain movements like rolling and bridges that target my glutes and get that left glute firing etc. All in all good things going on here.
6:15am - 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
6:45am- Training session - Circuit 32kg kickstand DL / DB 32kgs SS PR CL FSQ
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 3/3
24kg kickstand DL x 3/3
DB 24kgs CL x 3
DB 24kgs SS PR x 3
DB 24kgs FSQ x 3
28kg kickstand DL x 3/3
DB 28kgs CL x 3
DB 28kgs SS PR x 3
DB 28kgs FSQ x 3
3x:
32kg kickstand DL x 3/3
DB 32kgs CL x 3
DB 32kgs SS PR x 3/3
DB 32kgs FSQ x 3
DB 32kgs farmer carry x 2 min around the garage
Band wrist extensions, 10 x 2 sets per hand
7:30am - Complete
Notes - Big accomplishment today, always have to celebrate the end of a cycle and hitting double 32s on these lifts for reps. Really happy with this. Had a good body work session last night as well and just need to keep on certain movements like rolling and bridges that target my glutes and get that left glute firing etc. All in all good things going on here.
Wednesday, October 18, 2017
10/18/17 Wednesday October 18, 2017 (32kg HSP / 32kg 2H SW)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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
6:50am- Training session - 32kg HSP / 32kg 2H SW
3x:
Crawling x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
24kg TGU x 1/1
24kg H/S/P x 5
24kg 2H SW x 10
Superset x 5:
32kg H/S/P x 5
32kg 2H SW x 10
Rolling
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 today. Everything felt good. Left hip is acting up but honestly don't think that had much if anything to do with today. Big stressors with a job change and I have had to sit a ton. Going to have to get that standing desk soon, and figure out ways to counteract the sitting.
6:35am - 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
6:50am- Training session - 32kg HSP / 32kg 2H SW
3x:
Crawling x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
24kg TGU x 1/1
24kg H/S/P x 5
24kg 2H SW x 10
Superset x 5:
32kg H/S/P x 5
32kg 2H SW x 10
Rolling
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 today. Everything felt good. Left hip is acting up but honestly don't think that had much if anything to do with today. Big stressors with a job change and I have had to sit a ton. Going to have to get that standing desk soon, and figure out ways to counteract the sitting.
10/16/17 Monday October 16, 2017 (32kg Kickstand DL / DB 32kg SS PR)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:30am - 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
6:45am- Training session - 32kg kickstand DL / DB 32kgs SS PR
2x:
20kg TGU + leg raises and ankle circles x 1/1
Scale each leg 1/1
24kg kickstand DL x 3/3
DB 24kg SS PR x 3/3
28kg kickstand DL x 3/3
DB 28kg SS PR x 3/3
5x:
32kg kickstand DL x 3/3
DB 32kg SS PR x 3/3
Rolling
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 - Finally getting to write this on Wednesday evening. Started working at Amazon on Monday, huge change for me, after 17 years in public accounting. It's been good. Exciting times but certainly going to have a significant amount of new stressors in my life with a job change. In any event, this was a strong session, pressing double 32s is never going to be something to not recognize and celebrate particularly as I have been trying to get on the road back to heavier loads. I have had some issues with the left hip acting up the last few days, I am not surprised, I just need to stay very focused on my mobility program. Also need a standing desk at work, which I ordered, which will definitely help things.
6:30am - 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
6:45am- Training session - 32kg kickstand DL / DB 32kgs SS PR
2x:
20kg TGU + leg raises and ankle circles x 1/1
Scale each leg 1/1
24kg kickstand DL x 3/3
DB 24kg SS PR x 3/3
28kg kickstand DL x 3/3
DB 28kg SS PR x 3/3
5x:
32kg kickstand DL x 3/3
DB 32kg SS PR x 3/3
Rolling
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 - Finally getting to write this on Wednesday evening. Started working at Amazon on Monday, huge change for me, after 17 years in public accounting. It's been good. Exciting times but certainly going to have a significant amount of new stressors in my life with a job change. In any event, this was a strong session, pressing double 32s is never going to be something to not recognize and celebrate particularly as I have been trying to get on the road back to heavier loads. I have had some issues with the left hip acting up the last few days, I am not surprised, I just need to stay very focused on my mobility program. Also need a standing desk at work, which I ordered, which will definitely help things.
Sunday, October 15, 2017
10/14/17 Saturday October 14, 2017 (Circuit 28kg SW / 24kg SN)
7:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:15am - 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
8:30am- Training session - Circuit 28kg SW / 24kg SN
3x:
Crawling x 1min
Pushup x 5
Pull-up x 1, 2, 3 (increase 1 rep each set)
5x:
28kg H/S/P x 5
28kg 2H SW x 10
24kg Snatch x 5/5
Band wrist extensions, 10 x 2 sets per hand
Rolling
9:15am - Complete
Notes - Writing this on Sunday night. Great training session. It's been quite some time since I snatched the 24kg and it felt very good, I felt confident with the bell. I followed this up by acting as the referee for both of my kids' soccer games, which was about 90 minutes of running up and down fields, then came back home and worked in my yard. No issues. Feeling great today as well. Great encouraged about how things are going.
8:15am - 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
8:30am- Training session - Circuit 28kg SW / 24kg SN
3x:
Crawling x 1min
Pushup x 5
Pull-up x 1, 2, 3 (increase 1 rep each set)
5x:
28kg H/S/P x 5
28kg 2H SW x 10
24kg Snatch x 5/5
Band wrist extensions, 10 x 2 sets per hand
Rolling
9:15am - Complete
Notes - Writing this on Sunday night. Great training session. It's been quite some time since I snatched the 24kg and it felt very good, I felt confident with the bell. I followed this up by acting as the referee for both of my kids' soccer games, which was about 90 minutes of running up and down fields, then came back home and worked in my yard. No issues. Feeling great today as well. Great encouraged about how things are going.
Friday, October 13, 2017
10/13/17 Friday October 13, 2017 (Circuit 28kg Kickstand DL / DB 28kgs CL SS PR FSQ)
7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:45am - 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
8:00am- Training session - Circuit 28kg kickstand DL / DB 28kgs SS PR CL FSQ
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 3/3
24kg kickstand DL x 3/3
DB 24kg CL x 1 SS PR x 1 FSQ x 1
3x:
28kg kickstand DL x 4/4
DB 28kgs CL x 4
DB 28kgs SS PR x 4/4
DB 28kgs FSQ x 4
DB 28kgs farmer carry x 2 min around the garage
Band wrist extensions, 10 x 2 sets per hand
8:45am - Complete
Notes - Very encouraging work today. Throwing around the double 28s, this is a great sign. Things have really come around. I am really happy about it. Writing this at night, right elbow has acted up a bit lately, it's not the elbow though, right pec has been tight. Going to do some mobility work to focus on that and release the tricep as well which should help. All in all though this is very much going in the right direction again. End of an era for me professionally today - 17 years in public accounting at Arthur Andersen / KPMG and this was my last day at KPMG. Starting at Amazon on Monday. Big change for me, I am proud of myself for making it happen and taking the leap. Now it's time to bear down and start a new road.
7:45am - 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
8:00am- Training session - Circuit 28kg kickstand DL / DB 28kgs SS PR CL FSQ
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 3/3
24kg kickstand DL x 3/3
DB 24kg CL x 1 SS PR x 1 FSQ x 1
3x:
28kg kickstand DL x 4/4
DB 28kgs CL x 4
DB 28kgs SS PR x 4/4
DB 28kgs FSQ x 4
DB 28kgs farmer carry x 2 min around the garage
Band wrist extensions, 10 x 2 sets per hand
8:45am - Complete
Notes - Very encouraging work today. Throwing around the double 28s, this is a great sign. Things have really come around. I am really happy about it. Writing this at night, right elbow has acted up a bit lately, it's not the elbow though, right pec has been tight. Going to do some mobility work to focus on that and release the tricep as well which should help. All in all though this is very much going in the right direction again. End of an era for me professionally today - 17 years in public accounting at Arthur Andersen / KPMG and this was my last day at KPMG. Starting at Amazon on Monday. Big change for me, I am proud of myself for making it happen and taking the leap. Now it's time to bear down and start a new road.
Wednesday, October 11, 2017
10/11/17 Wednesday October 11, 2017 (28kg HSP / 28kg 2H SW)
6:25am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:55am - 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
20kg 2H behind the back hold x 2 minutes
20kg FSQ x 5
7:10am- Training session - 28kg HSP / 28kg 2H SW
3x:
Crawling x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
Superset x 5:
28kg H/S/P x 5
28kg 2H SW x 11, 12, 13, 14, 15 (increase one rep each round)
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Very good training session. What a difference a week makes. Adductors were completed overfiring after this training session last week, no issues today. Very encouraging. Right after this training session I also was able to move 80 concrete pavers around my yard to make way for a house project, and then carry a very heavy wooden pallet over my head (all of those TGUs and presses over 5 years have made the overhead position one that is completely natural to me and feels extremely strong) two blocks to the recycle bin. Strength for every day activities, strong when you need to be strong. Absolutely fantastic stuff.
6:55am - 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
20kg 2H behind the back hold x 2 minutes
20kg FSQ x 5
7:10am- Training session - 28kg HSP / 28kg 2H SW
3x:
Crawling x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
Superset x 5:
28kg H/S/P x 5
28kg 2H SW x 11, 12, 13, 14, 15 (increase one rep each round)
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Very good training session. What a difference a week makes. Adductors were completed overfiring after this training session last week, no issues today. Very encouraging. Right after this training session I also was able to move 80 concrete pavers around my yard to make way for a house project, and then carry a very heavy wooden pallet over my head (all of those TGUs and presses over 5 years have made the overhead position one that is completely natural to me and feels extremely strong) two blocks to the recycle bin. Strength for every day activities, strong when you need to be strong. Absolutely fantastic stuff.
Monday, October 9, 2017
10/9/17 Monday October 9, 2017 (28kg Kickstand DL / DB 28kg SS PR)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes (little extra time since I had it)
7:30am - 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
7:45am- Training session - 28kg kickstand DL / DB 28kgs SS PR
2x:
20kg TGU + leg raises and ankle circles x 1/1
Scale each leg 1/1
Bar hangs
24kg kickstand DL x 3/3
DB 24kg SS PR x 2/2
5x:
28kg kickstand DL x 5/5
DB 28kg SS PR x 5/5
Rolling
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 - Encouraging session today, being able to take on more load with the 2 28s, and it felt very good, quite strong. Seems like I have not lost too much if anything in pressing power and frankly the time off / back off was likely extremely good for me.
7:30am - 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
7:45am- Training session - 28kg kickstand DL / DB 28kgs SS PR
2x:
20kg TGU + leg raises and ankle circles x 1/1
Scale each leg 1/1
Bar hangs
24kg kickstand DL x 3/3
DB 24kg SS PR x 2/2
5x:
28kg kickstand DL x 5/5
DB 28kg SS PR x 5/5
Rolling
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 - Encouraging session today, being able to take on more load with the 2 28s, and it felt very good, quite strong. Seems like I have not lost too much if anything in pressing power and frankly the time off / back off was likely extremely good for me.
10/7/17 Saturday October 7, 2017 (Circuit 24kg SW / 20kg SN)
In Spokane
8:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:15am - 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
9:30am- Training session - Circuit 24kg SW / 20kg SN
2x:
Crawling x 1min
Pushup x 5
20kg TK PR x 5/5
5x:
24kg H/S/P x 5
24kg 2H SW x 10
20kg Snatch x 5/5
Carries - 24kg in rack + 20kg OH + walking x 1/1 x 1 min each
Band wrist extensions, 10 x 2 sets per hand
Rolling
10:15am - Complete
Notes - Training in Spokane. Enjoyed this quite a bit. I keep throwing just a little bit of different carries at the end of each session, and I really like it.
8:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:15am - 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
9:30am- Training session - Circuit 24kg SW / 20kg SN
2x:
Crawling x 1min
Pushup x 5
20kg TK PR x 5/5
5x:
24kg H/S/P x 5
24kg 2H SW x 10
20kg Snatch x 5/5
Carries - 24kg in rack + 20kg OH + walking x 1/1 x 1 min each
Band wrist extensions, 10 x 2 sets per hand
Rolling
10:15am - Complete
Notes - Training in Spokane. Enjoyed this quite a bit. I keep throwing just a little bit of different carries at the end of each session, and I really like it.
Friday, October 6, 2017
10/6/17 Friday October 6, 2017 (Circuit 24kg Kickstand DL / DB 24kgs CL SS PR FSQ)
In Spokane
6:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:15am - 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
7:30am- Training session - Circuit 24kg kickstand DL / DB 24kgs SS PR CL FSQ
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 3/3
3x:
24kg kickstand DL x 5/5
DB 24kgs CL x 5
DB 24kgs SS PR x 5/5
DB 24kgs FSQ x 5
DB 24kgs farmer carry x 2 min around the yard
Band wrist extensions, 10 x 2 sets per hand
8:15am - Complete
Notes - Training in Spokane. Good session. Really enjoyed this. Things felt good, lot better than when I arrived in Spokane Wed evening so that's great. Was trying to push my feet into the floor (grass in the yard) on all lifts. Used the inhale, quick double exhale to set abs on the FSQ and that was extremely good, felt more solid and safer than previously so very glad to pick up that cue from Kevin. Did a long carry at the end around the yard, felt great.
6:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:15am - 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
7:30am- Training session - Circuit 24kg kickstand DL / DB 24kgs SS PR CL FSQ
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 3/3
3x:
24kg kickstand DL x 5/5
DB 24kgs CL x 5
DB 24kgs SS PR x 5/5
DB 24kgs FSQ x 5
DB 24kgs farmer carry x 2 min around the yard
Band wrist extensions, 10 x 2 sets per hand
8:15am - Complete
Notes - Training in Spokane. Good session. Really enjoyed this. Things felt good, lot better than when I arrived in Spokane Wed evening so that's great. Was trying to push my feet into the floor (grass in the yard) on all lifts. Used the inhale, quick double exhale to set abs on the FSQ and that was extremely good, felt more solid and safer than previously so very glad to pick up that cue from Kevin. Did a long carry at the end around the yard, felt great.
10/4/17 Wednesday October 4, 2017 (24kg HSP / 24kg 2H SW)
6:25am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:55am - 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 16kg with 3 presses and rotations, 1/1
7:10am- Training session - 24kg HSP / 24kg 2H SW
3x:
Jump Rope x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
Superset x 5:
24kg H/S/P x 5
24kg 2Hand Swings x 11, 12, 13, 14, 15 (increase one rep each round)
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Writing this on Friday morning from Spokane. After this training session, both adductors were barking relatively quickly. Told Kevin I think it was the jump rope, which I have not done for a long time. Frustrating that it could have been that. I also ended up driving to Spokane later on Wed, and sitting in a car is always challenging for me. I did a ton of mobility and stretching Wed night, focusing on adductor stretches, rolling, hip thrusts, other pelvic work. Felt a lot better, and felt pretty good on Thursday too. I would say right now my body seems pretty sensitive to certain movements / change.
6:55am - 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 16kg with 3 presses and rotations, 1/1
7:10am- Training session - 24kg HSP / 24kg 2H SW
3x:
Jump Rope x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
Superset x 5:
24kg H/S/P x 5
24kg 2Hand Swings x 11, 12, 13, 14, 15 (increase one rep each round)
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Writing this on Friday morning from Spokane. After this training session, both adductors were barking relatively quickly. Told Kevin I think it was the jump rope, which I have not done for a long time. Frustrating that it could have been that. I also ended up driving to Spokane later on Wed, and sitting in a car is always challenging for me. I did a ton of mobility and stretching Wed night, focusing on adductor stretches, rolling, hip thrusts, other pelvic work. Felt a lot better, and felt pretty good on Thursday too. I would say right now my body seems pretty sensitive to certain movements / change.
Monday, October 2, 2017
10/2/17 Monday October 2, 2017 (24kg Kickstand DL / DB 24kg SS PR)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:15am - 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 16kg with 3 presses and rotations, 1/1
7:30am- Training session - 24kg kickstand DL / DB 24kgs SS PR
3x:
20kg TGU + leg raises and ankle circles x 1/1
Scale each leg 1/1
Bar hangs
5x:
24kg kickstand DL x 5/5
24kg SS PR x 5/5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Good session. Doing a lot of mobility this morning, feeling pretty solid all around but a little bit of stuff going on in the left oblique / hip. Just need to keep working on things. Bridges and one legged bridges are good, doing a lot of those.
7:15am - 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 16kg with 3 presses and rotations, 1/1
7:30am- Training session - 24kg kickstand DL / DB 24kgs SS PR
3x:
20kg TGU + leg raises and ankle circles x 1/1
Scale each leg 1/1
Bar hangs
5x:
24kg kickstand DL x 5/5
24kg SS PR x 5/5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Good session. Doing a lot of mobility this morning, feeling pretty solid all around but a little bit of stuff going on in the left oblique / hip. Just need to keep working on things. Bridges and one legged bridges are good, doing a lot of those.
9/30/17 Saturday September 30, 2017 (DB 24kgs SS PR / 28kg 2H SW / Push-ups)
7:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:15am - 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 16kg with 3 presses and rotations, 1/1
8:30am- Training session - DB 24kgs SS PR / 28kg 2H SW / Push-ups
3x:
20kg TGU w leg lifts 1/1
24kg Kickstand DL x 5/5
Pull-up x 1, 2, 3 (increase one rep each round)
5x:
24kg SS PR x 3/3
28kg 2H SW x 10
Push-up x 3
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:15am - Complete
Notes - Writing this now on Monday afternoon. Good training session. Swings much better. Pushing feet into the floor is a huge cue for me. Great sign.
8:15am - 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 16kg with 3 presses and rotations, 1/1
8:30am- Training session - DB 24kgs SS PR / 28kg 2H SW / Push-ups
3x:
20kg TGU w leg lifts 1/1
24kg Kickstand DL x 5/5
Pull-up x 1, 2, 3 (increase one rep each round)
5x:
24kg SS PR x 3/3
28kg 2H SW x 10
Push-up x 3
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:15am - Complete
Notes - Writing this now on Monday afternoon. Good training session. Swings much better. Pushing feet into the floor is a huge cue for me. Great sign.
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