12/28/18 Friday December 28, 2018 (DB 24kg C&J, Jerks)

Tom McCall waterfront park, Portland Oregon

7:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:45am- Training session - DB 24kg C&J, Jerks

DB 24kg farmer walk x 3 minutes (get bells from hotel to park)

24kg rack hold x 1/1
24kg overhead hold x 1/1
24kg FSQ x 1/1
24kg windmill x 1/1
DB 24kg rack hold x 1/1

24kg 2H SW x 10
24kg 1H SW x 10/10

3x:
DB 24kg CL x 3 PR x 1 FSQ x 2

4x:
DB 24kg C&J x 3
DB 24kg C&J x 3
DB 24kg Jerk x 7

24kg 2H SW x 10
24kg 1H SW x 10/10

DB 24kg farmer walk x 3 minutes

rolling

Band wrist extensions, 10 x 2 sets per hand

8:30am - Complete

Notes - Had a ton of fun doing this session across from the hotel we stayed in Hotel Rose, downtown Portland, across from Tom McCall waterfront park.  Back in my hometown, never thought I would doing bells at this iconic park on a rainy morning in December!!  It was great.  Wanted to keep things simple, just two bells, the 24s.  Clean and Jerks and just Jerks were on the menu.  Amazing exercise that I really enjoy doing a lot. I didn't push that hard, I think this is an exercise that I do need to push harder in the future and really challenge myself with.

12/26/18 Wednesday December 26, 2018 (32kg 1H SW, DB 24kgs stepback lunges, push-ups)

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

8:20am- Training session - 32kg 1H SW, DB 24kgs stepback lunges, push-ups

2x:
24kg TGU x 1/1
48kg DL x 5
24kg GSq x 5
24kg 2H SW x 10

24kg 1H SW x 10/10
32kg 2H SW x 10

10x (on the minute, 10 minutes):
32kg 1H SW x 5/5

5x:
DB 24kgs step back lunges x 5/5
push-ups 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

9:00am - Complete

Notes - Writing this late Friday after a trip to Portland.  Great training session.  Things are going well here, I am feeling good.  Right now I am trying to formulate an approach and training plan for right after the holidays.  I have been working on consistently doing 1H SW with the 32kg and building up volume.  This is my prep for the snatch test.  Trying to be really powerful, straight arm, feel the lats engage, hip snap.  I continue to feel like keeping at least one day of backward lunges in my weekly program is very beneficial for single leg strength as well as it just seems like my pelvis and low back respond really well to this movement.  It opens things up for me.

12/24/18 Monday December 24, 2018 (32kg C&P ladders, pull-ups)

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

8:00am- Training session - 32kg C&P ladders, pull-ups

20kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
24kg windmill x 3/3

24kg 2H SW x 10
32kg 2H SW x 10, x 3

24kg C&P x 5, set down, switch hands

3x:
32kg C&P x 1, set down, switch hands
pull-up x 1
32kg C&P x 2, set down, switch hands
pull-up x 1
32kg C&P x 3, set down, switch hands
pull-up x 1
32kg C&P x 4, set down, switch hands
pull-up x 1
32kg C&P x 5, set down, switch hands
pull-up x 1

45/45 C&P
15 pull-ups

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 - Very solid training today.  Was reading  bit on SFGII prep particularly pressing and it just makes sense to go to an ROP training model, ladders, working up to 5 sets of ladders to 5s or 75 reps per arm.  I did 3 sets today, and I had something left in the tank.  We will see how recovery goes.  I was reflecting that about 4 years I took and passed the SFGI in Vancouver BC. At that time, my 1RM max was a 32kg press, never had done a double even.  It's been a long road the last 4 years but so appreciative of the tremendous progress I have enjoyed.  I need to be very focused with my training in 2019 and have good direction.  I see good things happening this next year.

12/22/18 Saturday December 22, 2018 (TGU, DL, bodyweight)

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

8:30am- Training session - 24kg, body weight

5x:
24kg TGU x 1/1
48kg DL x 5
Backward SL lunges x 5/5
pull-up x 2

push-up x 10

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

9:00am - Complete

Notes - Feeling very good.  Extremely encouraged.  The bodywork session with Dr. Tom on Thursday this week was tremendous.  Totally released my left trap, suprapinatus, and right pec and bicep.  Really pleased.

12/21/18 Friday December 21, 2018 (loaded CL, 40kg PR)

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 - loaded CL, 40kg PR

24kg TGU x 1/1
48kg DL x 5
birddogs x 5/5
20kg BU FSQ x 3/3
20kg BU PR x 3/3

24kg TGU x 1/1
48kg DL x 5
birddogs x 5/5
24kg BU FSQ x 2/2
24kg BU PR x 2/2

24kg 2H SW x 10
32kg 2H SW x 10
40kg 2H SW x 10

40kg 2H SW x 10

40kg 2H SW x 10

32kg loaded CL x 1/1
24kg PR x 5/5

3x:
40kg loaded CL x 1/1
32kg PR x 3/3
44kg loaded CL x 1/1

40kg PR x 1/1

pull-up x 2

crocodile breathing x 10 breaths

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 - solid session today, feeling stronger.  Desire is to touch the 40kg, 44kg and 48kg bells as much as possible.  Need to get into swinging the 44kg and 48kg sooner.  2H is fine, for rooting purposes, should help 1 arm pressing.

12/19/18 Wednesday December 19, 2018 (DB 24kgs stepback lunges, 32kg 1H SW, 24kg SN)

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 - DB 24kgs stepback lunges, 32kg 1H SW, 24kg SN

2x:
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
16kg SN x 10/10

24kg 1H SW x 10/10
32kg 2H SW x 10

5x:
DB 24kgs step back lunges x 5/5
32kg 1H SW x 5/5
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

8:00am - Complete

Notes - Writing this on Thursday pm.  Tough few days as my left hip / adductor and hamstring have been acting up, and right pec / bicep has been very tight.  Things are a bit wound up from the traveling and the holidays.  It's not the time to push it.  I received some body work and acupuncture this evening which was very helpful.  Thinking of a pretty basic session tomorrow with 1 arm press and 2H SW.

12/17/18 Monday December 17, 2018 (36kg CL+ PPR, pull-ups, push-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 - 36kg CL+PPR, push-ups

24kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3

24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10
32kg 1H SW x 10/10

24kg CL+PPR x 5, set down, switch hands
32kg CL+PPR x 5, set down, switch hands

36kg 2H SW x 10
36kg 1H SW x 5/5

5x:
36kg CL+PPR x 3, set down, switch hands
pull-up x 2
push-ups 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

8:00am - Complete

Notes - Very good efforts today.  Felt good.  Trying to slowly build up volume of 1H SW with the heavier bells, 32 and 36kg will be the sweet ones.  The intention is to work on those heavier 1H SW to improve my snatching ability.  Still like the push press for power generation and I still think heavy reps with a good overhead hold and active negative will help the heavy one-arm press.  I need to get things to the point where I can comfortably do the 40kg for doubles and triples, and 44kg and 48kg for singles.  That is the goal, get those heavy bells overhead and work the negatives and just build overall reps with the clean etc. working toward the 1RM press.

12/14/18 Friday December 14, 2018 (loaded CL, 40kg PR)

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 - loaded CL, 40kg PR

24kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3

24kg TGU x 1/1
24kg BU FSQ x 2/2
24kg BU PR x 2/2

24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10
32kg 1H SW x 10/10

24kg PR x 5/5
32kg PR x 3/3

40kg loaded CL x 1/1
40kg PR x 1/1
pull-up x 2

2x:
44kg loaded CL x 1/1
40kg PR x 1/1
pull-up x 2

48kg loaded CL x 1/1
40kg PR x 1/1
pull-up x 2

40kg 2H SW x 10, x 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

8:00am - Complete

Notes - good session.  Left hip and adductor are definitely acting up.  Need to spend some time on this and get it going in the right direction.  Started kicking in as a result of the travel back and forth to DC. I've done quite a bit of volume this week, with the travel, not good sleep, time zone changes. Probably a bit too much.  Need to dial it in the next few days and rest up.

12/12/18 Wednesday December 12, 2018 (DB 24kgs stepback lunges, 24kg 1H SW)

Back home from DC

1:30pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

2:00pm - 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

2:15pm- Training session -

2x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10

5x:
DB 24kgs step back lunges x 5/5
24kg 1H SW 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

2:45pm - Complete

Notes - Very tired and jet-lagged getting back from DC, but wanted to get in some work today.  Left low back / top of hip is a bit lit up from the traveling.  Need to work on it.  Probably do the Pain Free stretches for supine groin the next few nights.

12/11/18 Tuesday December 11, 2018 (DB 45lb CL&Jerks)

Training in Washington DC

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

6:45am - Kettlebell warm up

20lb halos x 5/5
45lb windmills x 3/3

7:00am- Training session - DB 45lb CL&Jerks

2x:
45lb TGU x 1/1
45lb GSq x 5
45lb SW x 20

DB 45lb CL&Jerks, didn't count sets or reps.  Overall it was about 7 sets at 7 reps each, about 50 reps is what I was aiming for. 

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

8:00am - Complete

Notes - Training from the hotel in DC for work.  I felt like getting an extra workout in this week just to shake out the cobwebs and mix it up.  Went for clean and jerks, wanted to sweat a bit (effective choice).

12/10/18 Monday December 10, 2018 (70lb dumbbell push press, pull-ups, push-ups)

Training in Washington DC

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

6:45am - Kettlebell warm up

20lb halos x 5/5
45lb windmills x 3/3

7:00am- Training session - 70lb dumbbell push press, pull-ups, push-ups

2x:
45lb TGU x 1/1
45lb GSq x 5
45lb SW x 20

5x:
DB 45lb CL x 5

55lb dumbbell push press x 5/5
65lb dumbbell push press x 5/5

5x:
70lb dumbell push press x 5/5
pull-up x 2
push-up x 10

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

8:00am - Complete

Notes - Training from the hotel in DC for work.  Very good training session.  Mix of light kbs and heavier dumbbell, plus body weight.  Very effective.

12/8/18 Saturday December 8, 2018 (TGU, DL, bodyweight)

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

9:30am- Training session - 24kg, body weight

5x:
24kg TGU x 1/1
48kg DL x 5
Backward SL lunges x 5/5
pull-up x 2

push-up x 10

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

10:00am - Complete

Notes - Getting around to logging this on Wed.  Things have been going well. Went to DC and back this week for work.

12/7/18 Friday December 7, 2018 (DB 24kgs FSQ, 16kg SN)

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 - DB 24kgs FSQ, 16kg SN

2x:
24kg TGU x 1/1
24kg GSq x 3
20kg BU FSQ x 3/3

24kg 2H SW x 10
24kg 1H SW x 10/10

6x:
DB 24kgs FSQ x 5
16kg SN x 10/10

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 - Felt significantly more rested today, not as sore.  Training went well. Wanted to go overhead with the SN just to train the movement, but didn't want to go heavy.  16kg was easy, I tried to practice bell path and elbow lockout.

12/5/18 Wednesday December 5, 2018 (24kg KB athletics)

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 - 24kg KB athletics

2x:
24kg TGU x 1/1
Pull-up x 1
Push-ups x 5

24kg 2H SW x 10

20 minutes:
24kg 1H SW x 2 CL x 2 PR x 2 step-back lunge x 2, switch hands
24kg 1H SW x 3 CL x 3 PR x 3 step-back lunge x 3, switch hands

24kg 1H SW x 5 CL x 5 PR x 5 step-back lunge x 5, switch hands

Got 3 full rounds of this in 20 minutes which ends up effectively with 30 reps per movement per arm.  The sets of 5 frankly were difficult.  Shoulder fatigue from the weekend.  I was definitely not recovered yet.

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 - Decent day, didn't really enjoy this, was not recovered from the weekend as it turns out.  Thinking I might do cleans and front squats on Friday - nothing overhead.  Need more rest there.  Just going to hit the legs.

12/1/18 and 12/2/18 Sat Sun December 1 and 2, 2018 (SFG II certification in Seattle)

Getting around now to documenting my summary of the SFG II certification weekend in Seattle.

The best thing I can say is that I went into this certification healthier and stronger than ever before, and I came out the other end with absolutely no physical issue, no nicks or anything.  That's really the most important thing.

My notes indicate these 4 things as the major takeaways from the weekend:

1. All cleans are ballistics, which means exhale coming into the rack.  I have not been doing this.  I have been holding my breath.  I fucked this up for quite some time.  Once I got these tips from my partner, I had way more power.  Frustrating but this tip may seriously help me improve cleans and get the one-arm press with the 44/48.

2. Elbow lockouts.  Think about it all the time.  Have to improve this.  Need to figure out some drills that will help me do that.

3. Toes track the knees.  Got some tips for a bit more external rotation of the toes on various lifts, I think it did help.  Good tips.

4. Tension techniques in various lifts for loading the lats.  Really got some of this in the bent press and a few other things.  Something to keep working towards. 

Saturday morning started with a weigh in - 217 pounds.  Down from 219 when I did SFG II in Dallas in August 2017.  When I got married in September I was at 213 pounds.  Given that we just got back from our honeymoon a week ago, I am ok with this.  More on weight later.

After warm-ups we went straight to the strength test - 1/2 bodyweight press.  I had to press the 48kg, the Beast.  I still have never pressed the damn 48.  In training, I focused on building up a lot of reps with the 32, 36, and also the 40.  The 40 was going up quicker and better than ever.  I knew I could press a 44 (which I have done before) but was unsure about the 48.  I didn't get it on the left, or the right.  The cleans were ok, though I realize now I have been holding my breath on cleans, which is not helpful.  The bell went up just a bit on both sides but honestly I wasn't close to pressing it.

We then did the snatch test.  I was disqualified after getting 3 no-count reps after hitting 70 counting reps at 3 minutes, with 2 minutes left.  Basically I had to get 30 reps in 2 minutes, which is easily done.  I was pretty frustrated.  Elbow lockout was deemed the issue, and a bad set-down of the bell where the assistant indicated that my off hand touched my leg which is a no-count.  After all of the snatching I did in training to prepare, this was a serious bummer.

Saturday morning, 2 tests, 0 for 2.  Not a great start.

Things got significantly better from there.  We drilled SFG I skills and then tested those, and I passed all of the tests with no issues at all.  Double 24 pressing, squats, get-up, double cleans, snatches.  No problems.  I focused on elbow lockouts as much as possible.

We learned a few SFG II skills in the afternoon and wrapped up at 730pm almost, after starting at 9am.  Extremely long day and I was beat.

Big dinner, lots of ice on the hands and elbows, hot bath with salts and shower, bed.

Got to it again on Sunday morning, 9am.  I contemplated getting there earlier to re-try the snatch test, but ultimately thought better of it.  I think I could have passed it, but it may have killed me for the rest of the day.  I told myself that I will video the thing and pass it within a month.

We tested SFG II skills and I passed everything, killed it honestly.  Double 24 push press, jerks, bent press, windmills, double 20 snatches.  I was really on it, and extremely pleased with how I was moving.  I realized that all of the training focusing on push press ballistics as well as lunges really had me in very athletic shape, and I could go all day and keep my endurance and strength up.  I received quite a few compliments and that felt good after the challenges from the first day.

My coach was John Spezzano from LA - great guy.  Assistant was Vic from Kettlebility in Seattle where the cert was held - liked him too.  The main advice from John was lose weight - get down to 203 and press the 44kg to get the strength test in the bag.  He's right.  I have already started down that path.  I am really going to spend time focusing on cutting weight while continuing to train hard.  Both coaches said I have the snatch test no problem, I just need to focus on the elbow lock.  This has always been hard for me.  They suggested I try to practice this with heavy one-arm snatches, which seems like a good suggestion.  Also, deadlifting, but I still don't have a bar and need to buy one and learn how to deadlift.

Overall a really good experience.  I need to figure out where to go from here and how to program things to keep moving forward.  I will be thinking that over this week as I focus on rest and recovery.

11/30/18 Friday November 30, 2018 (bodyweight)

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

7:30am- Training session - Body weight

10x:
Body weight squats x 10
Backward SL lunges x 5/5
pull-up x 2
push-up x 10

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

8:00am - Complete

Notes - Ok, that's it.  SFG II re certification tomorrow morning.  Fingers crossed this all goes well for me.

11/28/18 Wednesday November 28, 2018 (DB 24kgs CL + stepback lunges complex, pull-ups / 24kg SN)

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 - DB 24kgs CL + stepback lunges, pull-ups / SN

2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10

5x:
DB 24kgs CL x 5, step back lunges x 5/5 (complex)
pull-up x 1
24kg SN x 10/10

25 DB CL
25/25 lunges
100 snatches 

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 - A very solid training session.  Love those double cleans.  This felt great.  Definitely nervous for SFG II this weekend.  I am feeling healthy and strong, hope this carries me through.

11/26/18 Monday November 26, 2018 (32/40kg CL+ PPR, push-ups)

6:00am - 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 - 32/40kg CL+PPR, push-ups

20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 2/2

24kg 2H SW x 10
24kg 1H SW x 5/5
32kg 2H SW x 10
32kg 1H SW x 5/5
36kg 2H SW x 10
36kg 1H SW x 5/5
40kg 2H SW x 10
48kg 2H SW x 10

24kg CL+PPR x 5, set down, switch hands

4x:
32kg CL+PPR x 5, set down, switch hands
40kg CL+PPR x 1, set down, switch hands
push-ups 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

7:45am - Complete

Notes - Last few training days before SFGII on Saturday.  This will be interesting.  I am definitely feeling strong.  I hope I can bring it all together.

11/24/18 Saturday November 24, 2018 (bodyweight)

Kanapauli, Maui HI

7:15am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

8:00am- Training session - Body weight

10x:
Body weight squats x 10
Backward SL lunges x 5/5
push-up x 10

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

8:30am - Complete

Notes - Good body weight session before heading home from the honeymoon.  This is always a good solid go-to body weight session when no weights are handy.

11/23/18 Friday November 23, 2018 (40kg PR, 40kg 2H SW)

6:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

Training from the Block, Lahaina, Maui HI

8:00am- Training session - 40kg PR, 2H SW

24kg BU FSQ x 3/3
24kg BU FSQ x 2/2
24kg 2H SW x 10

24kg BU FSQ x 3/3
24kg BU FSQ x 2/2
24kg 1H SW x 10/10

32kg 2H SW x 10
32kg 1H SW x 5/5, 5/5

40kg 2H SW x 10

32kg loaded CL x 1/1
40kg loaded CL x 1/1

24kg CL&PR x 5/5
pull-up x 1

6x:
32kg CL&PR x 3/3
pull-up x 1
40kg CL&PR x 1/1
pull-up x 1

3x:
40kg 2H SW x 10

rolling

Band wrist extensions, 10 x 2 sets per hand

9:15am - Complete

Notes - Very good training session today from the Block in Lahaina.  40kg presses went up the fastest I have ever experienced.  I have been sleeping and resting a lot here during our honeymoon, and the benefits are showing.  With the way the 40kg went up today, it is very possible that I have a 48kg Beast press if everything goes perfectly on the day of the SFGII testing (December 1).  In any event, I know I have been getting stronger the last several months as the objective evidence is there.  I am very pleased.

11/21/18 Wednesday November 21, 2018 (DB 28kgs stepback lunges, 24kg SN)

7:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

Drive to the Block, Lahaina, Maui


8:30am- Training session - DB 28kgs stepback lunges, SN

2x:
24kg FSQ x 3/3
24kg BU PR x 2/2
24kg 2H SW x 10
24kg 1H SW x 5/5

2x:
DB 24kgs step back lunges x 5/5

6x:
DB 28kgs step back lunges x 3/3 (last set additional 2/2)
24kg SN x 10/10

30/30 lunges
120 snatches 

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

9:30am - Complete

Notes - Went to a great kettlebell gym in Lahaina, the Block, where the owner Anthony took care of me.  Nice spot.  Got to pick up some bells, got in some very good work.  Not used to the heat or humidity here, I worked up a hell of a sweat and some challenges with heavy breathing.  I was happy to get a bit of practice snatching this week.  I will be back on Friday, and will work on some heavy one-arm pressing, pull-ups, and swinging some heavier bells. 

11/19/18 Monday November 19, 2018 (DB Push Press, DB SQ, Other)

From Maui, HI

7:30am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

8:15am- Training session - DB Push Press, DB SQ, Other

DB Arnold Press 50lb x 10/10
DB SQ 50 lb x 10/10

DB Arnold Press 60lb x 5/5
DB SQ 60 lb x 5/5

DB Push Press 70lb x 3/3
DB SQ 70 lb x 3/3

5x:
DB Push Press 70lb x 5/5
Push-ups x 10
DB SW 70 lb x 10

Step-back lunges x 10/10

Static double farmer carry holds 75lbs each hand, hold for time, x 2

rolling

Band wrist extensions, 10 x 2 sets per hand

9:15am - Complete

Notes - Documenting this on Wed before T-day.  Very good training session.  Push pressing the dumbbells is a little harder than kettlebells.  The 70lb dumbbells felt right in terms of being challenging yet also being able to get in some reps. 

11/17/18 Saturday November 17, 2018 (bodyweight)

Grand Wailea, Maui HI

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

6:30pm- Training session - Body weight

10x:
Body weight squats x 10
Backward SL lunges x 5/5
push-up x 10

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

7:00pm - Complete

Notes - Getting to documenting this on Wed before T-day.  Honeymoon is going fantastic.  Feeling great.  Lots of sun, and rest, some workouts, and fun in between.

11/16/18 Friday November 16, 2018 (DB Arnold Press, DB SQ, Other)

From Maui, HI

8:30am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

9:15am- Training session - DB Arnold Press, DB SQ, Other

DB Arnold Press 50lb x 10/10
DB SQ 50 lb x 10/10

DB Arnold Press 60lb x 5/5
DB SQ 60 lb x 5/5

DB Arnold Press 70lb x 3/3
DB SQ 70 lb x 3/3

DB Arnold Press 80lb x 1/1

5x:
DB Arnold Press 70lb x 3/3
DB SW 50lb x 10, or 70 lb x 10

DB SN 50lb x 5/5, x 2

3x:
Push-ups x 10
Pull-ups x 3
Step-back lunges x 10/10

Static double farmer carry holds 75lbs each hand, hold for time, x 2

rolling

Band wrist extensions, 10 x 2 sets per hand

10:15am - Complete

Notes - Great overall training session from the Grand Wailea in Maui, HI where we are staying for our honeymoon.  Did some searching around on YouTube and decided on the one-arm Arnold Press as the best substitute for one-arm press training given lack of equipment options here.  Tried a few other lifts as well with dumbbells, front-squatting I also used the Arnold Press position for the rack, which worked well.  For other days I am planning on push-pressing dumbbells for reps, likely with a 75lb dumbbell, or 80lb, need to see how that feels.  It's more challenging than a kettlebell. I also will be doing some double step-back lunges, and will see about doing more snatches.  That as well was a bit challenging with a dumbbell, but I made do.

11/14/18 Wednesday November 14, 2018 (5 min SN test, DB 32kgs stepback lunges, pull-ups)

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 - 5 min SN test, DB 32kgs stepback lunges, pull-ups

2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10

5 min SN test with the 24kg, 100 reps, took 5:08 (missed by 8 seconds)

Rep scheme was 15/15 10/10, set down, 10/10 set down, 10/10 set down, 5/5

2x:
DB 24kgs step back lunges x 5/5

DB 28kgs step back lunges x 3/3
pull-up x 1

5x:
DB 32kgs step back lunges x 2/2
pull-up x 1

28/28 lunges

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

8:10am - Complete

Notes - Writing this from Maui on Friday on my honeymoon! Obviously not hitting the snatch test at under 5 minutes was frustrating.   I had been fighting a cold.  It was very tough to breath and that was the issue for the test, not strength.  My goal for the test is to go 15/15 10/10 10/10, get to 70 reps, without setting the bell down.  I was at about 2:15 when I got the first 50 reps done, and set the bell down.  That is very good tempo and it is what I need to finish the test.  I have to get the next 20 reps in before setting the bell down.  From there I will go ideally 10/10 5/5 for the final 30 reps.   Since I was close, I will consider it an overall ok result, as it tells me generally where I stand.  I can do better on the day of the test. 

11/12/18 Monday November 12, 2018 (40kg CL+ PPR, push-ups)

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

7:00am - 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

7:15am- Training session - 40kg CL+PPR, push-ups

20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1

24kg 2H SW x 10
24kg 1H SW x 5/5
32kg 2H SW x 10
32kg 1H SW x 5/5
36kg 2H SW x 10
36kg 1H SW x 5/5
40kg 2H SW x 10
44kg 2H SW x 10

24kg CL+PPR x 5, set down, switch hands

2x:
32kg CL+PPR x 5, set down, switch hands
push-ups x 10

36kg CL+PPR x 3, set down, switch hands
push-ups x 10

2x:
40kg CL+PPR x 1/1, x 2
push-ups x 10

40kg 2H SW x 10
44kg 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

8:00am - Complete

Notes - Back-off week, but still getting in good volume.  Felt great today.  I really like push-press.  I feel like this lift has a long run-way ahead of it for me.

11/10/18 Saturday November 10, 2018 (TGU, DL, bodyweight)

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

9:30am- Training session - 24kg, body weight

4x:
24kg TGU x 1/1
48kg DL x 5
Backward SL lunges x 5/5
pull-up x 1, x 2, x 3, x 4 (+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

10:00am - Complete

Notes - Felt great.  Good to see this after several weeks of heavy training.  Pleased with progression for sure.

11/9/18 Friday November 9, 2018 (36kg PR, 36kg 2H SW)

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

7:00am - 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

7:15am- Training session - 36kg PR, 2H SW

20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
48kg DL x 5
24kg 2H SW x 10

24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 1H SW x 5/5 5/5

24kg PR x 5/5

32kg 2H SW x 10

32kg loaded CL x 1/1

36kg 2H SW x 10

36kg loaded CL x 1/1

40kg 2H SW x 10

40kg loaded CL x 1/1

44kg 2H SW x 10

44kg loaded CL x 1/1

5x:
36kg PR x 3/3
pull-up x 1

2x:
36kg 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

8:15am - Complete

Notes - A little different approach today.  I was feeling run down by the time I got to pressing, and I also didn't have much time.  I settled somewhat accidentally on pressing the 36kg for reps and rounds.  I did my first set thinking it was the 32 and wondered why it was so damn heavy:) I just rolled from there and decided 5 sets of 3/3 and pull-ups would be effective and efficient.  This was a strong effort in the circumstances and I think it was best not to redline it today and push the 40kg.  Had a very hard training day on Wed, this is week 4, I need a deload week, sleep hasn't been great either. 

11/7/18 Wednesday November 7, 2018 (DB 32kgs stepback lunges, pull-ups / 24kg SN)

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 - DB 32kgs stepback lunges, pull-ups / SN

2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10

2x:
DB 24kgs step back lunges x 5/5

DB 28kgs step back lunges x 3/3
pull-up x 1
24kg SN x 11/11

5x:
DB 32kgs step back lunges x 3/3
pull-up x 1
24kg SN x 11/11

28/28 lunges
132 snatches 

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

8:10am - Complete

Notes - Now that was challenging. One of the toughest training sessions I have run, ever.  Stayed controlled, all good reps.  3/3 with the double 32s is something else.  I think on a long-term basis the double 28s are likely the sweet spot here where you can get really good volume with something heavy.  At 32s, it is tough to imagine getting to 5/5 under control, for multiple sets. With that said, slow and steady wins the race.  I am getting very significant mileage out of these lifts.  132 snatches with the 24 is very significant volume for me as well.  Proud of this one.

11/5/18 Monday November 5, 2018 (40kg CL+ PPR, push-ups)

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

7:00am - 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

7:15am- Training session - 40kg CL+PPR, push-ups

20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1

24kg 2H SW x 10
24kg 1H SW x 5/5
32kg 2H SW x 10
32kg 1H SW x 5/5
36kg 2H SW x 10
36kg 1H SW x 5/5
40kg 2H SW x 10
44kg 2H SW x 10

24kg CL+PPR x 5, set down, switch hands

2x:
32kg CL+PPR x 5, set down, switch hands

36kg CL+PPR x 3, set down, switch hands
push-ups x 10

3x:
40kg CL+PPR x 1/1, x 3 (singles going back and forth)
push-ups x 10

40kg 2H SW x 10
44kg 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

8:00am - Complete

Notes - Very solid training today.  More reps with the 40kg.  Getting it overhead, and swinging it quickly, as well as the 44kg.  This is going well.  My first push press actually was the 44kg by accident, which I got up overhead with no issues.  It did feel heavy.  I need to get some heavy cleans and swings in with the 44kg over the next few weeks for sure. 

11/3/18 Saturday November 3, 2018 (TGU, DL, bodyweight)

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

8:30am- Training session - 24kg, body weight

4x:
24kg TGU x 1/1
48kg DL x 5
Backward SL lunges x 5/5
pull-up x 1, x 2, x 3, x 4 (+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

9:00am - Complete

Notes - Felt great.  Good to see this after several weeks of heavy training.  Pleased with progression for sure.

11/2/18 Friday November 2, 2018 (32/36/40kg PR, 40/44kg 2H SW)

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

7:00am - 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

7:15am- Training session - 32/36/40kg PR, 2H SW

20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
48kg DL x 5
24kg 2H SW x 10

24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 1H SW x 5/5 5/5

24kg PR x 5/5

32kg 2H SW x 10

32kg loaded CL x 1/1

36kg 2H SW x 10

36kg loaded CL x 1/1

40kg 2H SW x 10

40kg loaded CL x 1/1

3x:
32kg PR x 3/3
pull-up x 1
36kg PR x 2/2
pull-up x 1
40kg PR x 1/1 (on the last set, got the L, fail R, set bell down, did another loaded CL on the L, then got the R on a serious grind)
pull-up x 1

40kg 2H SW x 10
44kg 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

8:15am - Complete

Notes - This was a great training session.  A huge grind to get the last 40kg PR on the R side, after a fail on the 3rd round.  Was seriously pumped.  A lot of heavy bells in this session today.  Trying to get the body used to them again.  I am going to continue to use swings to move the bells fast so my body gets used to handling them.  And cleans.

10/31/18 Wednesday October 31, 2018 (DB 32kgs stepback lunges, pull-ups / 24kg SN)

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 - DB 32kgs stepback lunges, pull-ups / SN

2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10

2x:
DB 24kgs step back lunges x 5/5

DB 28kgs step back lunges x 3/3

6x:
DB 32kgs step back lunges x 2/2
pull-up x 1
24kg SN x 10/10

30/30 lunges
120 snatches 

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

8:10am - Complete

Notes - Very big training session today.  A challenging one for sure.  Double 32s are just never going to feel "light" I don't think.  Tried to stay under control for all reps.  This was a lot of volume and a lot of load, so recovery the next few days will be very important.

10/29/18 Monday October 29, 2018 (40kg CL+ PPR, push-ups)

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

7:00am - 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

7:15am- Training session - 40kg CL+PPR, push-ups

20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1

24/32/36/40kg SW x 10 reps each

24kg CL+PPR x 5, set down, switch hands

2x:
32kg CL+PPR x 5, set down, switch hands
push-ups x 5

36kg CL+PPR x 3, set down, switch hands
push-ups x 5

4x:
40kg CL+PPR x 1, set down, x 1, set down, switch hands
push-ups x 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

8:00am - Complete

Notes - Good training today, this went very well. Wanted to exercise some caution with the 40kg, so I cleaned it, push-pressed it, set it down, did it again as opposed to trying for doubles.  That was also an opportunity to practice cleaning from the floor with the heavy well, which I hope will help my one-rep max press. I think it's the right way to approach that bell.  I also want to get into swinging the heavier bells one-handed.  Need to get in some more 32kg one-hand swing this week.  I don't generally swing on Tuesdays or Thursdays but I may work in a few extra reps just to start getting some of that in.  Or Saturday too.

10/27/18 Saturday October 27, 2018 (TGU, DL, bodyweight)

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

8:30am- Training session - 24kg, body weight

4x:
24kg TGU x 1/1
48kg DL x 5
Backward SL lunges x 5/5
pull-up x 1, x 2, x 3, x 4 (+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

9:00am - Complete

Notes - Great training session.  Feeling really good and recovered from yesterday's heavy session with the 36 and 40kg, which is a great sign.  Did some deep stretching last night with the supine groin stretch from Pain Free, which always is good for me.

10/26/18 Friday October 26, 2018 (32/36/40kg PR, 36/40kg 2H SW)

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

7:00am - 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

7:15am- Training session - 32/36/40kg PR, 2H SW

20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
48kg DL x 5
24kg 2H SW x 10

24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 1H SW x 5/5 5/5

32kg/36 SW 30 reps, different variations

32kg loaded CL x 1/1
36kg loaded CL x 1/1
40kg loaded CL x 1/1

24kg PR x 5/5

2x:
32kg PR x 3/3
pull-up x 1
36kg PR x 2/2
pull-up x 1
40kg PR x 1/1
pull-up x 1

36kg 2H SW x 10
40kg 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

8:05am - Complete

Notes - Very strong work here, first time I have pressed the 40kg in 2018 I believe. And doubles on the 36kg too. I need to go back and check training logs but it has been a very long time.  I am expecting a bit of reaction here from the heavy load, but tried overall to keep the reps low today and planning on quite a bit of mobility and recovery this weekend. Try to get some walking in too. Will see how this goes.

10/24/18 Wednesday October 24, 2018 (DB 28kgs stepback lunges, pull-ups / 24kg SN)

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 - DB 28kgs stepback lunges, pull-ups / SN

2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10

24/28kg 2H / 1H SW - 50 reps

2x:
DB 24kgs step back lunges x 5/5

6x:
DB 28kgs step back lunges x 3/3
pull-up x 1
24kg SN x 9/9

28/28 lunges
108 snatches 

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 serious training session.  This was outstanding.  Some very strong work.  I am proud of this one.

10/22/18 Monday October 22, 2018 (36kg CL+ PPR, push-ups, 2H SW)

8:30am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

9:00am - 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

9:15am- Training session - 32kg CL+PPR, push-ups, 2H SW

20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1

24 / 32kg SW 50 reps, different variations

24kg CL+PPR x 5, set down, switch hands

2x:
32kg CL+PPR x 5, set down, switch hands

5x:
36kg CL+PPR x 3, set down, switch hands
push-ups x 10

36kg 2H SW x 10, x 3 sets

rolling

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

10:00am - Complete

Notes - My intuition was right - I was ready to handle the 36kg for reps.  This was a good overall set and reps approach, and I am pleased.  I was extremely gassed on the last couple of sets of swings, would be good to build this up slowly.  I didn't want to do too many heavy reps at once.  Best to build up the heavy swings slowly.  So far, so good.

10/20/18 Saturday October 20, 2018 (TGU, DL, bodyweight)

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

9:30am- Training session - 24kg, body weight

4x:
24kg TGU x 1/1
48kg DL x 5
pull-up x 1, x 2, x 3, x 4 (+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

10:00am - Complete

Notes - Writing this at the end of the weekend.  This was good.  I am liking the lighter sessions on the weekends.  I think I am going to increase the number of reps and bodyweight exercises, but not anything heavier or more reps with the bells.  Basically, throw in some squats and lunges, and more push-ups (and possibly pull-ups).  This work doesn't overly tax me and I think it will help fill in some spots in the overall training plan.

10/19/18 Friday October 19, 2018 (32/36kg PR, 36kg 2H SW)

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

7:00am - 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

7:15am- Training session - 32/36kg PR, 2H SW

20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
48kg DL x 5
24kg 2H SW x 10

24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 1H SW x 5/5 5/5

32kg/36 SW 30 reps, different variations

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

4x:
32kg PR x 2/2
36kg PR x 1/1

36kg 2H SW x 5, x 5 sets

rolling

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

8:05am - Complete

Notes - Stronger than I anticipate today.  Left hip is acting up for sure.  I not surprised.  Will be doing some Pain Free exercises and resting this weekend.  I ramped up this week with load and was expecting some reaction.

10/17/18 Wednesday October 17, 2018 (DB 24kgs stepback lunges, pull-ups / 24kg SN)

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 - DB 24kgs stepback lunges, pull-ups / SN

2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10

6x:
DB 24kgs step back lunges x 5/5
pull-up x 1
24kg SN x 8/8

30/30 lunges
96 snatches 

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 workload.  I had one bad rep with a lunge where I lost my footing, and my right lower lat grabbed a bit as I tried to stabilize.  Shit happens.  Fortunately not a big deal and another chance to demonstrate a bit of resilience.  Training is not always going to be perfect.  Had a chiro adjustment this afternoon, and am doing some bodywork tomorrow.  I want to get ahead of recovery leading up to SFGII on December 9-10 in Seattle.  Going to try and be diligent and smart about that.

10/15/18 Monday October 15, 2018 (32kg CL+ PPR, push-ups, 2H SW)

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

7:00am - 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

7:15am- Training session - 32kg CL+PPR, push-ups, 2H SW

20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1

24 / 32kg SW 50 reps, different variations

24kg CL+PPR x 5, set down, switch hands

5x:
32kg CL+PPR x 5, set down, switch hands
push-ups x 10

25 total CL+ PPR per arm.

32kg 2H SW x 10, x 5 sets

rolling

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

8:05am - Complete

Notes - This was a very solid session, definitely the best so far with the 32kg.  I can sense that I am ready to try some reps now with the 36kg.  It's there with the 32kg.

Training plan weeks of October 15/22/29, 2018

Signed up for the SFG II on December 1/2 in Seattle today, to try and get my re certification.  I've only got about 7 weeks of training.  It's going to be important that I touch some heavy bells during this time period.  Here's the plan for the next 3 weeks.

Week 1

Monday - 32kg CL + PPR, 5 sets of 5.  Finish with 32kg 2H SW, 50 reps.

Wed - DB 24s step back lunges, 24kg SN.  Plan would be 5 sets of 5 on the lunges, and 5 sets of 7/7 on the snatches.

Friday - 32/36 PR, doubles and singles.  Need to feel this out and see where I am.  I am thinking 5 sets of doubles with the 32 and 5 singles with the 36.  Finish with 36kg 2H SW, 50 reps.

Sat - mostly bodyweight.


Week 2

Monday - 36kg CL + PPR, 5 sets of 3s.  Finish with 36kg 2H SW, 50 reps.

Wed - DB 28s step back lunges, 24kg SN.  Plan would be 5 sets of 3 on the lunges, and 5 sets of 8/8 on the snatches.

Friday- 32/36/40 PR, doubles and singles.  Don't have a good sense of this quite yet.  I'd like to at least work up to a 40kg PR and see how it feels.  The goal overall here is about 10-15 reps total. Finish with 36kg / 40kg 2H SW, 50 reps.

Sat - mostly bodyweight.


Week 3

Monday - 40kg CL + PPR, 5 sets of 2s.  Finish with 40kg 2H SW, 50 reps.

Wed - DB 32s step back lunges, 24kg SN.  Plan would be 5 sets of 2 on the lunges, and 5 sets of 10/10 on the snatches.

Friday- 32/36/40 PR, doubles and singles.  Don't have a good sense of this quite yet.  The idea is to have improved from the previous week, and see how the accumulated load is being handled.  The goal overall here is about 10-15 reps total. Finish with 36kg / 40kg 2H SW, 50 reps.

Sat - mostly bodyweight.

10/13/18 Saturday October 13, 2018 (TGU ladders, DL, bodyweight)

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

7:30am- Training session - 24kg, body weight

4x:
20/24/28/32kg TGU x 1/1 (up a bell size each set)
48kg DL x 5
pull-up x 1, x 2, x 3, x 4 (+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

8:00am - Complete

Notes - writing this at the end of the weekend.  Very busy weekend.  This was a good training session around a lot of other activity.  Did a ton of yard work, winterized the back deck, coached a basketball practice.  Great to be feeling like I have plenty of energy.

10/12/18 Friday October 12, 2018 (28kg CL+ PPR, push-ups)

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

6:00am - 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

6:15am- Training session - 28kg CL+PPR, push-ups

20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1


24 / 28kg SW 50 reps, different variations

24kg CL+PPR x 5, set down, switch hands

5x:
28kg CL+PPR x 7, set down, switch hands
push-ups x 10

35 total CL+ PPR per arm.

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 - Really solid session.  7 reps per set is fairly high for me, for this type of lift.  It was challenging enough for sure.

10/10/18 Wednesday October 10, 2018 (DB 20kgs stepback lunges, pull-ups / 20kg 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

7:15am- Training session - DB 20kgs stepback lunges, pull-ups / SN

2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10

24kg SW, 50 reps, 2H and 1H

5x:
DB 20kgs step back lunges x 5/5
pull-up x 1
DB 20kgs step back lunges x 5/5

20kg SN x 8/8

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 an excellent training sessions.  I took down the bell size and just included more reps, given the layoff in Europe from the bells, I thought I would go a bit lighter and just work on some conditioning emphasis today.

10/4/18 Thursday October 4, 2018 to October 8, 2018 (Europe trip)

Notes - I went to Europe with Leah, spent brief time in Dublin, Ireland and most of the time in and around Barcelona, Spain.  My good friend Sean got married.  It was a whirlwind trip but we got a lot of walking in, about 5 miles a day, and I also did 3 sessions of body weight training on Thursday, Saturday, and Monday, for about 30 minutes each session.  Step-back lunges, squats, and push-ups.  About 100 reps of each movement, each training session.  I also did a number of sessions with my Indian clubs, which I brought in my bag.  It was a good break from normal training and I enjoyed it.

10/3/18 Wednesday October 3, 2018 (DB 24kgs stepback lunges, pull-ups / 24kg SN)

5:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:15am - 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

6:30am- Training session - DB 24kgs stepback lunges, pull-ups / SN

2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10

4x:
DB 24kgs step back lunges x 3/3
pull-up x 2
DB 24kgs step back lunges x 5/5

24kg SN x 7/7

DB 24kgs step back lunges x 5/5

24kg SN 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

7:10am - Complete

Notes - Getting around to logging this after my trip to Europe.  This was a challenging session, I tried to compress rest times.  Getting a ton of mileage out of this training combination.  I really like it.

10/1/18 Monday October 1, 2018 (32kg CL+ PPR, push-ups)

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

6:45am- Training session - 32kg CL+PPR, push-ups

20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1


24 / 32kg SW 60 reps, different variations

24kg CL+PPR x 5, set down, switch hands

5x:
32kg CL+PPR x 5, set down, switch hands
push-ups x 6

25 total CL+ PPR per arm.

rolling

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

7:35am - Complete

Notes - Good training session. I tried to push the rest periods but otherwise more or less the same overall load from Friday's training.  I like the CL+PPR as an alternative to jerks.  I feel like I can maintain better form, better for my pelvis, adductors etc. but not using the 2nd dip that the jerk requires.  I am thinking I will build up loads with the push-press over time and see if I can push this up to doing sets with the 40kg for let's say double or triples.  Most certainly I will get stronger if I can get to that level.

9/29/18 Saturday September 29, 2018 (TGUs, DLs, TK PR, bodyweight)

Took a long walk, mowed the yard for two hours so plenty of warm up

2:00pm - 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

2:15pm- Training session - TGUs, DLs, TK PR, body weight

24kg TGU x 1/1
48kg DL x 5
24kg TK PR x 3/3
pull-up x 2

push-up x 6

28kg TGU x 1/1

48kg DL x 5

28kg TK PR x 2/2

pull-up x 3

push-up x 8

32kg TGU x 1/1

48kg DL x 5

32kg TK PR x 1/1

pull-up x 4

push-up x 10

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

2:45am - Complete

Notes - Had a very nice Saturday.  This was easy though in hindsight probably more work than I really needed. I am flying to Europe late Wed this week for 5 days and know I will probably only get in walking and bodyweight work, so I am pushing the training a bit harder leading up to the time off as a result.  I don't think I need to do 32kg TK PR.  Too heavy, not really necessary for that accessory lift.  Lower reps with 24kg make more sense.

9/28/18 Friday September 28, 2018 (32kg CL+ PPR, push-ups)

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

7:10am- Training session - 32kg CL+PPR, push-ups

20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1

24kg GSq x 5
32kg GSq x 4

24 / 32kg SW 60 reps, different variations

24kg CL+PPR x 5, set down, switch hands

5x:
32kg CL+PPR x 5, set down, switch hands
push-ups x 5

25 total CL+ PPR per arm.

rolling

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

8:00am - Complete

Notes - Great training session, very strong.  Got big news from my long-time trainer Kevin Knapp this week that he will be moving away from training people for at least the remainder of this year, maybe long-term.  We first started training together in March 2013.  It's been a long and fruitful run, and Kevin helped me achieve SFG I in Vancouver BC in December 2014 and then SFG II in Dallas, TX in August 2016. I will be forever indebted to him for everything he has taught me over the years, and we'll remain friends going forward I am certain.  At this point I am going to continue my own training and programming design, and think about how I want to best move forward as far as identifying a new coach to train with periodically.  I know the value of having someone look at your lifts and how you move.

9/26/18 Wednesday September 26, 2018 (DB 24kgs stepback lunges, pull-ups / 24kg SN)

5:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:15am - 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

6:30am- Training session - DB 24kgs stepback lunges, pull-ups / SN

2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10

4x:
DB 24kgs step back lunges x 3/3
pull-up x 2
DB 24kgs step back lunges x 5/5

24kg SN 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

7:10am - Complete

Notes - Very good training session.  Realized I forgot to get some swings in.  Will pick those up on Friday. Want to get back to more like 100 swings to warm up, lighter bells.

9/24/18 Monday September 24, 2018 (32kg CL+Jerk)

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 - 32kg CL+Jerk

2x:
24kg TGU x 1/1
20kg BU PR x 3/3 / 2nd set 24kg x 1/1
20kg BU FSQ x 3/3 / 2nd set 24kg x 1/1

24 / 32kg SW 60 reps, different variations

24kg CL+Jerk x 5, set down, switch hands

4x:
32kg CL+Jerk x 5, set down, switch hands

20 total CL+Jerks per arm.

rolling

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

7:40am - Complete

Notes - A strong effort today.  Clean and jerks with a 32kg for 5s is no joke and definitely gets much harder as you add up the sets. I like it, though I suspect overall for me that keeping with push presses, and increasing weight on those, may be better than jerks. The 2nd knee bend to get under the weight as it goes into lockout can continue to have the potential for pelvis issues for me.  I think on Friday I will try some CL + Push Press to see how I like that.  I think I can push that exercise pretty far.

9/22/18 Saturday September 22, 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 1/1
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 - finally getting to writing these notes on Wed.  Things have been going very well.  Feeling good.

9/21/18 Friday September 21, 2018 (28kg CL + PPR, push-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 - 28kg CL + PPR, push-ups

2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
16kg SN x 10/10

28kg SW 50 reps, different variations

5x:
28kg CL x 5 + PPR x 5, set down, switch hands
push-ups x 5

25 reps per arm of both movements / 25 push-ups

rolling

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

7:40am - Complete

Notes - Great training session.  Loved this.  Looking forward to getting back up to loads with the 32kg and beyond.  This was a good step forward today.

9/19/18 Wednesday September 19, 2018 (DB 24kgs stepback lunges, pull-ups / 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 - DB 24kgs stepback lunges, pull-ups / SN

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

24kg SW 50 reps, different variations / sets

4x:
DB 24kgs step back lunges x 2/2
pull-up x 1
DB 24kgs step back lunges x 3/3

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 - Great training session, I loved this.  Overhead is so much better on the L. Will keep working scapula exercises.  It is clearly helping me.  Enjoyed getting in some pull-ups. This is a skill I want to work on and improve now that I am lighter on my feet, and continuing to go down.  Getting back into weighted pull-ups would be fun. I think that is strength that will translate.  For now I think singles are totally fine. 

9/17/18 Monday September 17, 2018 (24kg CL + PPR, push-ups)

Training in Spokane

Didn't warm up because I took a long walk this morning and then moved boxes for several hours during the day.  I was well warmed up.

6:00pm- Training session - 24kg CL + PPR, push-ups

16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3

24kg SW 50 reps, different variations

3x:
24kg CL x 2 + PPR x 2, set down, switch hands
push-ups x 2
24kg CL x 3 + PPR x 3, set down, switch hands
push-ups x 3
24kg CL x 5 + PPR x 5, set down, switch hands
push-ups x 5

30 reps per arm of both movements / 30 push-ups

DB 20kgs farmer holds standing in place x 3 minutes
DB 24kgs farmer holds standing in place x 3 minutes

rolling

Band wrist extensions, 10 x 2 sets per hand

6:40pm - Complete

Notes - First training session since getting married on Saturday!Quick training session late in the evening before sunset as I was busy all day cleaning up from our wedding.  Took a long walk with Leah in the morning and then spent several hours moving boxes etc. so was a busy day.  Didn't need to stretch or warm up, just jumped right into it, which was nice.  Felt strong and it was nice to work up a bit of a sweat. 

9/14/18 Friday September 14, 2018 (24kg CL, DB 20kgs stepback lunges, push-ups)

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

7:00am- Training session - 24kg CL, DB 20kgs stepback lunges, push-ups

16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3

24kg SW / 16kg SN, 100 reps, different variations

ascending / descending ladder:

24kg CL x 1
DB 20kgs step back lunges x 1/1
push-ups x 1

x 2 x 2/2 x 2
x 3 x 3/3 x 3... up to x 5 x 5/5 x 5

then down to x 4 x 4/4 x 4 all the way to x 1 x 1/1 x 1

Total reps are effectively 25 of each movement

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

7:40am - Complete

Notes - Did ascending / descending ladder for something different.  This was enjoyable. 

9/12/18 Wednesday September 12, 2018 (24kg CL + PPR, push-ups)

Training in Spokane

8:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:45am - Kettlebell warm up

1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

9:00am- Training session - 24kg CL + PPR, push-ups

16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3

24kg SW / 16kg SN, 100 reps, different variations

5x:
24kg CL x 5 + PPR x 5, set down, switch hands
push-ups x 5

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

9:40am - Complete

Notes - Writing this the day after my wedding!  Am on cloud nine.  Been feeling really good the last several days and no issues whatsoever on my wedding day which I am so grateful for.  Training up to the wedding has been fun.  It's been good to be a little creative and try a few things.  I went with a complex of single arm cleans and push presses with the 24kg.  I liked it.  I plan on doing something like this next week as well. 

9/10/18 Monday September 10, 2018 (24kg CL / step-back lunges, push-ups)

Training in Priest Lake, ID

10:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

10:45am - Kettlebell warm up

1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

11:00am- Training session - SN ladders, push-ups

16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
16kg SN x 10/10

24kg SW, 100 reps, different variations

4x:
24kg CL x 5 step-back lunge x 5, set down, switch hands
push-ups x 5

DB 20kgs farmer holds (standing still), x 3-4 minutes (as long as I could hold them), x 2 sets

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

11:40am - Complete

Notes - Writing this on Tuesday.  Great training session.  Best in some time.  I have been working the scap mobility on the left shoulder a lot, it is really helping that and alleviating the left hip as well.  It's definitely connected.  Also got a massage on Sunday in Priest Lake and generally did a lot of relaxing for 3 days.  Feeling better going into the wedding on Saturday the 15th!

9/7/18 Friday September 7, 2018 (SN ladders, push-ups)

Training in Spokane

8:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:45am - Kettlebell warm up

1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

9:00am- Training session - SN ladders, push-ups

16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3

24kg SW, 100 reps, different variations

3x:
16kg SN x 15/15
20kg SN x 10/10
24kg SN x 5/5
push-ups x 5

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

9:40am - Complete

Notes - Getting around to writing this on Tuesday 9/11.  Good training sessions.  Things are turning around primarily because I have been working on scapular mobility my Left shoulder.  It's the key.  My left shoulder has been raised up and not on point for some time.  I got some exercises out of my Pain Free book by Pete Escogue, including facing the wall and putting the arms overhead, thumbs out, and moving down the wall to 90 degrees eventually.  I can barely get my thumbs and arms to rotate externally, but I am noticing improvements.  I think this is the result of all of the kettlebell training over time, which tends to internally rotate the shoulder (presses overhead for example where you finish with the hand facing forward, snatches, same thing).  Need to discuss this with Kevin but I need to do some more intentional work for external rotation for my arms and shoulders.  If I can do this and improve the left shoulder scapular mobility in particular, it's going to pay big dividends.

9/5/18 Wednesday September 5, 2018 (24kg 2H SW, DB 20kgs stepback lunges, push-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 - 24kg 2H SW, DB 20kgs stepback lunges, push-ups

3x:
20kg TGU x 1/1
40kg DL x 5
16kg SN x 10/10

5x:
24kg 2H Hike Swing Park x 5 reps
24kg 2H SW x 10
DB 20kgs step back lunges x 5/5
push-ups 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

7:40am - Complete

Notes - Where do I start?  The weekend basically sucked.  I felt terrible.  Pain in the sacrum / adductor on the left side, same symptoms.  I decided to rest several days.  I did little but mobility work during this time, and some walking.  Saw my chiro on Tuesday, and my bodyworker as well.  The diagnosis is more or less than my Psoas on the left side is tight as hell, in spasm, the right side Psoas is off, and its tugging on my sacrum and making things very uncomfortable.  Thankfully I have some good professional help, and my bodyworker beat the shit out of my psoas, hamstrings, got into the adductors, and things significantly calmed down.  I am getting married on the 15th and the fact is, stress levels are super high.  I went back into my training notes and identified particular lifts, at particular loads, that have been helpful to me to get out of this type of issue before, and the themes seem to be 1) glute work 2) extension.  The recipe - step-back lunges (glutes) and snatches (extension).  Much light loads, but enough volume to get some decent work in.  That's the approach I took today.  Also worked in Hike Swing Parks which I am going to do every training session.  I think they really help me dial in good swing or snatch form.  I am considering even doing a day of snatches where every single rep is a hike snatch park.  In any event I feel a lot better.  I am bringing a 16, 2 20s, and 2 24s to Spokane and am going to resist doing anything stupid.  Honestly I am going to cycle the lifts I did today in different rep ranges and loads etc. for the next few weeks and just keep it simple as hell. Fingers crossed, I really hope this works.

9/2/18 Saturday September 2, 2018 (DB 28kgs complex)

10:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

10:45am - 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

11:00am- Training session - DB 28kgs complex

3x:
20kg TGU x 1/1
20kg SN x 10/10

5x:
DB 28kgs CL x 4 SS PR x 2/2 step back lunge 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

11:40am - Complete

Notes - Writing this on Sunday night.  Had a rough day yesterday, starting with the training session.  Very disappointing after having a good Friday.  Just too much load.  Once I got into things, probably with the first snatch, things seemed off.  Low back has just taken too much load lately, because things are off, as opposed to glutes and the other prime movers.  I've had a conversation with Kevin and we both agreed, take several days off, do bodywork only, and then pick things back up Wed with loads of 20 and 24kgs, same as I did in Priest Lake at the beginning on August.  This will allow me to use very few bells the next few weeks leading up to my wedding on September 15th in Spokane.  I think there is a lot of stuff going on right now starting with the wedding and my body is strongly telling me to back off.  I am going to do my best to listen.  The good news is that I am down to 214 lbs, close to my goal weight of 210 for the wedding, and I started at 228.  It would be great if I can have a good couple of weeks swing the bell and snatching it, getting some conditioning work in which hopefully can help keep up the weight loss, and start feeling good again.  I did 90 minutes of the Supine Groin Stretch from the Pain Free book to ease down my adductors last night, which clearly helped.  Will keep doing that and other things to try and fire the glute medius and get things going in the right direction.

8/31/18 Friday August 31, 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

3x:
16kg SN x 10/10
24kg GSq x 5
24kg 2H SW x 20
Push-ups x 10

24kg C&P x 5/5
pull-up x 1

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 - A much better couple of days here thankfully.  I got some deep bodywork done yesterday, a lot of focus on opening up my hip flexors and psoas.  Things have been locked up.  I also got some tips to focus on my Gluteus Medius and am using the Clamshell stretch and a few other things to focus on the Glute Medius.  Immediately after doing these in my warmup today I really felt those muscles engaging and I was able to hold that during my training session.  I also put Bird Dogs back into the warm up and I think that is a good idea as well.  It makes sense that I might be experiencing some sleeply glute syndrome as this comes up from time to time.  I am really going to focus on the glute medius and these other mobility drills in the hopes that this drives things in a good direction. Some video links follow.

https://m.youtube.com/watch?v=CiqvDV8pzRk

https://www.youtube.com/watch?v=cz1gh_aYn5k&t=86s

https://www.youtube.com/watch?v=lSaTJXJ_Maw

8/29/18 Wednesday August 29, 2018 (24kg 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, 16kg SN, 24kg 100 SW, 24/28/32kg TGU + PR ladder

3x:
20kg BU FSQ x 3
16kg SN x 10/10

24kg 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 late Wed night.  Things getting a bit better.  Went to the chiro today and discussed what I have been feeling and it sounds like that the suitcase carries with a heavy bell, where I walked in a circle in my garage, were likely a problem. By walking in a circle, I likely overloaded my adductor on the left leg, and abductor on the right leg, which are already overloaded.  I need to find ways to load the abductor and glute medius n the left leg, and load the abbductor on my right leg. I realized as well I had walked in a circle trying the sidewalks as well, likely the same problem.  Conclusion - loading one side and walking in circles is a terrible idea for me. I have been doing a couple of exercises to focus on the glute medius on the left leg.  I am seeing my body worker today as well to do soft tissue work and I expect that will help.

8/27/18 Monday August 27, 2018 (24kg TGU, 32kg suitcase carry, 24kg 1H SW, 36kg 2H SW, 28kg 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, 32kg suitcase carry, 24kg 1H SW, 36kg 2H SW, 28kg SN

16kg SN x 10/10

3x:
24kg TGU x 1/1
32kg suitcase carry x 1/1
24kg 1H SW x 10/10

5x:
36kg 2H SW x 5
28kg 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 - Very solid training session.  Left hip and low left back didn't feel great today though after the session.  I think the 32kg suitcase carries have to go.  Got a weird vibe on those when I did them the previous training sessions and I think something spilled over, taking too much of the load on the low back and not the right muscles.  Will have to work this out over the next few days with some mobility work. 

8/25/18 Saturday August 25, 2018 (DB 24kgs complex)

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.

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.

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

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.

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.

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)

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.