11/27/17 Monday November 27, 2017 (DB 24kgs KB aerobics)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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

6:45am- Training session - DB 24kgs KB aerobics

3x:
24kg TGU  x 1/1
48kg DL x 5
Pull-ups x 1, 2, 3 (increase one rep each set)

20 minutes:

DB 24kgs CL x 3 SS PR x 3 FSQ x 3

got 11 sets, was pleased with that

24kg 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 - A very solid training session.  Did a yin yoga class Sunday night, that felt great, really helped this training session Monday morning.  My right elbow, inner, continues to bark at me.  Tricep I think needs some myofascial release. 

11/25/17 Saturday November 25, 2017 (2H SW / push-ups)

Training in Portland near the Lloyd Center

9:20am - belly breathing, Primal Move practice, Original Strength resets  - 15 minutes

9:35am - Kettlebell warm up

20kg BU CL + PR x 2/2
20kg BU FSQ x 3/3
DB 24kg BU CL x 1
24kg GSq x 5

9:50am- Training session - 2H SW + push-ups

5x:
24kg 2H SW x 10
Push-ups x 5
32kg 2H SW x 10
Push-ups x 5

DB 24kgs farmer carry x 4 minutes
DB 24kgs rack hold + walk x 1 minute

Band wrist extensions, 10 x 2 sets per hand

rolling

10:20am - Complete

Notes - Had fun training in Portland after staying near the Lloyd Center for the Gonzaga basketball games.  Drove the car to a park and brought the bells.  Messed around with some BU work for a warm-up which is always good. Finished the session with some carries, which I am loving incorporating here and there and when I remember to add a set at the end of a training session.

11/24/17 Friday November 24, 2017 (32kg KB aerobics)

Training from my parents' house in Battleground WA

9:20am - belly breathing, Primal Move practice, Original Strength resets  - 15 minutes

9:35am - Kettlebell warm up

Crooked Arm bar 20kg with 3 presses and rotations, 1/1

10:50am- Training session - 32kg KB aerobics

20kg TGU x 1/1

20kg OH carry x 1/1, 1 minute each
24kg GSq x 5
24kg 2H SW x 20

20 minutes 32kg KB aerobics:

32kg CL x 1 PR x 1 FSQ, set down, switch hands, back and forth

Did not count but would estimate about 13 sets

DB 24kgs farmer carry x 3 minutes

rolling

Band wrist extensions, 10 x 2 sets per hand

11:35am - Complete

Notes - Solid training day here at my parents' house, pushing the 32kg around, which is always a good accomplishment.  Been pretty tight in the adductors and left hip but not surprised due to so much traveling on Wednesday.  Feeling good today.  Watching a lot of basketball in Portland (Gonzaga, my Zags) and spending time with Leah, the kids and family.  It's been great. the beauty of the kettlebell, just bring it with you where you go.  So portable, so easy.

11/22/17 Wednesday November 22, 2017 (DB 24kgs CL + FSQ, 20kg SN)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - 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

7:00am- Training session - DB 24kgs CL + FSQ, 20kg SN

2x:
20kg TGU  x 1/1
32kg DL x 5
Push-ups x 5

Complex 5x:
DB 24kgs CL x 5, FSQ x 5

10 minutes on the minute 20kg SN x 5/5

100 reps, 20kg felt very nice and easy

rolling

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - Writing this on Thursday, Thanksgiving Day from my parents' house in the Portland area.  Good training session.  Complex was decently challenging, long time under tension, but not too much to handle on a back-off week.  Enjoying snatching the 20kg which felt very easy.  Happy Thanksgiving!

11/20/17 Monday November 20, 2017 (24/28/32kg PR, 32kg 2H SW)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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

6:45am- Training session - 24/28/32kg PR, 32kg 2H SW

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

5 minutes on the minute 32kg 2H SW x 10
50 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

7:30am - Complete

Notes - Back off week, solid training session.  I was fairly taxed from doing very heavy lifting at the house yesterday trying to install a basketball hoop - long story short it was an arduous process involving picking up and trying to bang together two massive pieces of iron aka the support for the basket.  My right elbow was seriously barking afterwards so this is something to continue to watch.  Didn't bother me at all during training today so that was positive. 

11/18/17 Saturday November 18, 2017 (TGUs and 2H SW)

7:20am - belly breathing, Primal Move practice, Original Strength resets  - 15 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 - TGUs and 2H SW

24kg TGU x 1/1
Pull-up x 1
28kg TGU x 1/1
Pull-up x 2
32kg TGU x 1/1
Pull-up x 3

3x:
32kg 2H SW x 10
Push-ups x 3
36kg 2H SW x 10
Push-ups x 3
40kg 2H SW x 10
Push-ups x 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

8:20am - Complete

Notes - Very good training session.  End of the cycle, things are feeling very good.  Right tricep and elbow has been tight, need a little lacrosse ball release.  Things good all around thought.

11/17/17 Friday November 17, 2017 (28kg work capacity complex)

5:20am - belly breathing, Primal Move practice, Original Strength resets  - 15 minutes

5:35am - 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

5:50am- Training session - 28kg work capacity complex

24kg TGU x 1/1

3x:
Crawling x 1 min
Pull-up x 1, 2, 3 (each successive set)
Pushup plank with leg lifts

24kg CL x 1 PR x 1 FSQ x 1 SN x 1 Get down x 1, switch hands repeat

20 minutes 28kg work capacity complex:

28kg CL x 1 PR x 1 FSQ x 1 SN x 1 CL x 1 PR x 1 FSQ x 1 SN x 1 Get down x 1, switch hands repeat - 1 set

back and forth

Got about 7 full sets per side (about 3 minutes per set)

28kg 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

6:35am - Complete

Notes - Great training session.  I turned this into quite the change.  Looking back I think I was supposed to do 2 reps per movement than 1 get-down but I turned it into a long chain accidentally.  It was hard enough - lot of time under tension this way, and not the type of training I usually do.  Felt good though, and certainly challenging enough with a 28kg.  Got some bodywork done yesterday evening and that felt great, adductors and left hip are significantly alleviated.  Very pleased with this training block, very very pleased. 

11/15/17 Wednesday November 15, 2017 (DB 32kgs CL, FSQ, 24kg SN)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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

6:45am- Training session - DB 32kgs CL, FSQ, 24kg SN

2x:
24kg TGU  x 1/1
48kg DL x 5
Push-ups x 5

DB 24kgs CL x 5
DB 24kgs FSQ x 5

DB 28kgs CL x 3
DB 28kgs FSQ x 3

5x:
DB 32kgs CL x 2
DB 32kgs FSQ x 2

10 minutes on the minute 24kg SN x 5/5

100 reps, took me about 36-38 seconds for each 5/5, not as good as last week, but I was a bit fatigued from the double 32s.  Still got in 100 reps on time

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 - Tremendously proud of this.  It's not easy to throw about double 32s and this was a strong effort.  Focused on toes into ground, snapping hips on cleans, bells close.  On FSQ, breathing, tight abs, not going too deep so no butt wink.  Snatches, focused on pushing feet into the floor, strong lockout.  All around good effort.

11/13/17 Monday November 13, 2017 (32/36/40kg PR, 32kg 2H SW)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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

6:45am- Training session - 28/32/36kg PR, 32kg 2H SW

2x:
24kg TGU x 1/1
body beats x 3/3

24kg PR x 5/5
28kg PR x 3/3

3x:
32kg PR x 2/2
36kg PR x 1/1
40kg PR x 1/1

10 minutes on the minute 32kg 2H SW x 10
100 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

7:45am - Complete

Notes - Excellent training session. Any time I get the chance to press the 40kg and it goes well, that is cause for celebration.  Felt good going into this, and things went well.  Took a lot of time before each 40kg press.  These were strict presses and I did not look at the bell to get through lockout.  That is the first time I think I have been able to do strict pressing like that with the 40kg.  Make sure I focused on my big toes, connecting to the ground.  This seemed to allow me to get slightly more "upright" in lockout and possibly a little less "on the heels."  This could be a big discovery with the press.  It's possible some of the adductor issues could be alleviated if I can use the big toe cue for every press.  We will see how recovery goes - I will be focusing on adductor stretching / mobility stretches as well as glutes and hips.

11/11/17 Saturday November 11, 2017 (TGUs and 2H SW)

7:30am - belly breathing, Primal Move practice, Original Strength resets  - 45 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 20kg with 3 presses and rotations, 1/1

8:30am- Training session - TGUs and 2H SW

24kg TGU x 1/1
Pull-up x 1
28kg TGU x 1/1
Pull-up x 2
32kg TGU x 1/1
Pull-up x 3

3x:
28kg 2H SW x 10
Push-ups x 3
32kg 2H SW x 10
Push-ups x 3
36kg 2H SW x 10
Push-ups x 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

9:00am - Complete

Notes - Writing this late Saturday evening.  After some back and forth issues the last few days with adductor and left hip tightness, today has been great.  I have been working on the adductors quite a bit and things seem to be responding.  I also went for a long walk this afternoon and that was excellent, on top of the morning training session.  As I have mentioned in some of my notes I have had to sit at work a lot (waiting on my standing desk for 4 weeks now) and I think that has some influence.  Just need to stay mobile and keep the hips and adductors, hamstrings feeling as springy as possible.

11/10/17 Friday November 10, 2017 (28kg work capacity complex)

5:45am - belly breathing, Primal Move practice, Original Strength resets  - 25 minutes

6:10am - 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

6:25am- Training session - 28kg work capacity complex

24kg TGU x 1/1

3x:
Crawling x 1 min
Pull-up x 1, 2, 3 (each successive set)
Pushup plank with leg lifts

28kg CL x 1 PR x 1 FSQ x 1 SN x 1 Get down x 1, switch hands (1 set)

20 minutes 28kg work capacity complex:

28kg CL x 1 PR x 1 FSQ x 1 SN x 1 Get down x 1; switch hands (1 set)
back and forth

Got about 10 full sets per side (1 minute each side)

28kg 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

7:05am - Complete

Notes - Very good training session, I enjoyed this.  I was feeling good.  Left adductor and hip tightened up on me late in day.  Doing some mobility work now.  Having to sit a lot at work, I have been waiting on a standing desk. I am certain the standing desk is going to help things out for sure.  It's enough hours sitting where I know it is having an impact.

11/8/17 Wednesday November 8, 2017 (DB 28kgs CL, FSQ, 24kg SN)

5:30am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:00am - 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

6:15am- Training session - DB 28kgs CL, FSQ, 24kg SN

2x:
24kg TGU  x 1/1
48kg DL x 5
Push-ups x 5

DB 24kgs CL x 5
DB 24kgs FSQ x 5

DB 28kgs CL x 5
DB 28kgs FSQ x 5 (whoops realized I was supposed to be doing sets of 3s)

4x:
DB 28kgs CL x 3
DB 28kgs FSQ x 3

8 minutes on the minute 24kg SN x 5/5

80 reps, took me about 32-34 seconds for each 5/5, which was an improvement compared to last week which was 38 seconds for each 5/5, so that is good

rolling

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:00am - Complete

Notes - Extremely strong day, only thing to report is that I started getting pretty tight in both adductors and left hip yesterday, after heavy pressing.  A pattern that has cropped up many times.  Something I think about my technique on pressing that must exacerbate this a bit.  It's a mystery.  Writing this late Wed and things are better but certainly something to watch. I felt good this morning after a long night's sleep, training felt good, but this adductors stuff and left hip kicked in again later in the day today.   Doing various mobility and stretching exercises to work on it.

11/6/17 Monday November 6, 2017 (28/32/36kg PR, 32kg 2H SW)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - 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

7:00am- Training session - 28/32/36kg PR, 32kg 2H SW

2x:
24kg TGU  + ankle circles x 1/1
body beats x 3/3

24kg PR x 5/5

3x:
28kg PR x 3/3
32kg PR x 2/2
36kg PR x 1/1

8 minutes on the minute 32kg 2H SW x 10
80 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

7:45am - Complete

Notes - Very solid training session, good progress being made.  I checked my notes - surprisingly I had not pressed the 36kg since mid August around my 40th birthday.  Over 2 full months.  These went up without any issues at all.  Definitely I have the 40kg press, no issues.  It will be interesting to see if I can touch the 44kg press again sometime in the near future.

11/4/17 Saturday November 4, 2017 (TGUs and 2H SW)

7:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:30am - 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

7:45am- Training session - TGUs and 2H SW

24kg TGU x 1/1
Pull-up x 1
28kg TGU x 1/1
Pull-up x 2
32kg TGU x 1/1
Pull-up x 3

3x:
28kg 2H SW x 10
Push-ups x 3
32kg 2H SW x 10
Push-ups x 3
36kg 2H SW x 10
Push-ups x 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

8:15am - Complete

Notes - Great session, moving really well.  32kg TGU felt good, strong.  Wider legs for the get-down and stepping back further is helping a lot, felt confident with this.

11/3/17 Friday November 3, 2017 (24kg work capacity complex)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - 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

7:00am- Training session - 24kg work capacity complex

2x:
Crawling x 1 min
Pull-up x 1, 2 (each successive set)
Pushup plank with leg lifts

20 minutes 24kg work capacity complex:

24kg CL x 1 PR x 1 FSQ x 1 SN x 1 Get down x 1 (1 set)
switch hands, back and forth

Got about 10 full sets per side (1 minute each rep

rolling

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - This was very enjoyable.  Very easy with a 24kg bell.

11/1/17 Wednesday November 1, 2017 (DB 24kgs CL, FSQ, 24kg SN)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - 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

7:00am- Training session - DB 24kgs CL, FSQ, 24kg SN

2x:
24kg TGU  x 1/1
48kg DL x 5
Push-ups x 5

5x:
DB 24kgs CL x 5
DB 24kgs FSQ x 5

6 minutes on the minute 24kg SN x 5/5

60 reps, took me about 38 seconds for each 5/5, it wasn't hard but it wasn't easy - need to work on conditioning

rolling

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - Really good day today.  Things are feeling good.  Strong lifts, moving well.