4/30/18 Monday April 30, 2018 (DB 28kgs complex)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - 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

7:20am- Training session - DB 28kgs complex

3x:
20kg TGU +  2 PRs at top x 1/1
Pull-up x 2
20kg BU FSQ x 2/2

warm-up
DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3

3x Complex:
DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3

rolling
hanging from the bar

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

Indian clubs x 3 minutes

7:50am - Complete

Notes - Back-off week, cut volume to about 60% from last week.  Felt very strong today.  Really noticed this on my pull-ups in the warm-up sets.  Good stuff going on.

4/28/18 Saturday April 28, 2018 (TGU / pull-ups / bird-dogs / push-ups / DB 28kgs carry)

10:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

11:05am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1

11:20am- Training session - 24kg TGU / pull-ups / bird-dogs push-ups / DB 28kgs carry

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

28kg TGU x 1/1
Pull-up x 2
Bird-dogs x 5/5
Push-ups x 5

32kg TGU x 1/1
Pull-up x 2
Bird-dogs x 5/5
Push-ups x 5

DB 28kgs carry x 3 minutes

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

11:45am - Complete

Notes - Writing this on Sunday night.  Feeling really great.  Good session yesterday, very easy, I like the low-stress approach to these Saturday sessions, these are working really well for me.  Played basketball, coached baseball on Saturday.  Sunday took a 5 mile walk with Leah, then worked for 3 hours in the yard, then took a meditative yoga class.  Was overall a great weekend. Lots of progress over the last several months.

4/27/18 Friday April 27, 2018 (SN ladders 20/24/28kg)

6:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:15am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:30am- Training session - SN ladders 20/24/28kg

3x:
28kg TGU x 1/1
Pull-up x 2
DB 16kg BU FSQ x 3

3x:
20kg SN x 7/7
24kg SN x 7/7 (10/10 on last set)
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

8:05am - Complete

Notes - Extremely pleased with this session today.  Snatches felt great.  Significant power.  Strong hinge.  28 feels like the 24.  20 is about to fly out of my hand 10 feet into the air if I don't control it going into lockout:)  Love this movement.  Think it has done wonders for my hips and low back.

4/25/18 Wednesday April 25, 2018 (48kg DL / DB BU PR 16kgs, 28kg 1H SW)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - 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

7:20am- Training session - 48kg DL / DB BU PR 16kgs, 28kg 1H SW

3x:
24kg TGU + 1 PR at top x 1/1
Scales x 2/2
20kg BU PR x 1

5x:
48kg DL x 5
DB 16kgs BU PR x 3
28kg 1H SW 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

8:00am - Complete

Notes - This was a very good training session.  Not hard.  Felt recovered going into the session.  I got a very deep tissue massage last night, which I think really helped things.  Needed it.  Have to incorporate more consistent bodywork where possible, I always respond well.

4/23/18 Monday April 23, 2018 (DB 28kgs complex)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - 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

7:20am- Training session - DB 28kgs complex

3x:
20kg TGU +  2 PRs at top x 1/1
Pull-up x 2
20kg BU FSQ x 2/2

warm-up
DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3

5x Complex:
DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3

rolling
hanging from the bar

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

8:00am - Complete

Notes - Writing this on Monday night.  Solid training session, this was the culminating session with the heaviest load in this cycle.  Not easy by any stretch.  I find that complexes with the 3s are harder than doing 5s but setting down between each movement.  Finishing with lunges each set is just tough.  You have to hold onto those damn bells and they want to spill out. On the push presses I was feeling like I was able to push my elbows into the top of my hips on the dip and really drive up overhead.  Probably the best that movement has felt since I have been practicing it.

4/21/18 Saturday April 21, 2018 (24kg TGU / pull-ups / push-ups / DB 28kgs carry)

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

8:20am- Training session - 24kg TGU / pull-ups / push-ups / DB 28kgs carry

3x:
24kg TGU x 1/1
Pull-up x 2
Push-ups x 5

DB 28kgs carry x 3 minutes

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 night.  Was feeling a little tired Saturday morning, had been a long week with a lot of traveling, so I decided to go a little lighter with a quick session.  This was perfect, felt good.  Did a lot of playing basketball, baseball, took a long walk at Greenlake this weekend as well.  Feeling very good, legs are feeling great as is low back.  Things have come a long way in the last couple of months.

4/20/18 Friday April 20, 2018 (SN ladders 20/24/28kg)

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

6:30am- Training session - SN ladders 20/24/28kg

3x:
28kg TGU x 1/1
24kg Renegade Row x 3/3
DB 16kg BU FSQ x 3

3x:
20kg SN x 6/6
24kg SN x 6/6
28kg SN x 4/4

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
Indian Clubs x 5 minutes

7:35am - Complete

Notes - Writing this on Sunday night.  Feeling really good, all weekend long.  Took my bells with me to Spokane on Thursday/Friday morning for work commitments - had a very good training session.  Subbed out pull-ups for rows as I didn't have good access to a pull up bar or equivalent.  28kg bell is feeling a lot like a 24kg for snatching, great sign.   The snatching focus has been very productive, this is a good lift for me and really seems to help open up my posterior chain.

4/18/18 Wednesday April 18, 2018 (48kg DL / DB BU PR 16kgs, 28kg 1H SW)

6:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:35am - 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

6:50am- Training session - 48kg DL / DB BU PR 16kgs, 28kg 1H SW

3x:
24kg TGU + 1 PR at top x 1/1
Scales x 2/2
20kg BU PR x 1

5x:
48kg DL x 4
DB 16kgs BU PR x 2
28kg 1H SW 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

7:30am - Complete

Notes - Good training session, felt like I had a lot of reps in the tank on the swings, which is a great sign.  Hinge feels really good.  Left adductor feels a bit tight.  I think from Monday's training which was fairly heavy, and challenging.  Need to do some mobility work there.

4/16/18 Monday April 16, 2018 (DB 24 / 28kgs complex)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - 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

7:20am- Training session - DB 24 / 28kgs complex

3x:
20kg TGU +  2 PRs at top x 1/1
Pull-up x 2
20kg BU FSQ x 2/2

Complex:
DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3
DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3

DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3

DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3

DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3

rolling
hanging from the bar

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

8:00am - Complete

Notes - Really encouraged by this training session and how I have felt today, now writing this late Monday night.  Time for a bit of mobility work now, but things have really been working.  This is nothing to sneeze at. Complexes are much more difficult than doing these as a superset.  I am really pleased with the progress and mainly just that I have been feeling so much better.  Fixing the hinge over the last 6-7 weeks has been a huge, huge deal for me.

4/14/18 Saturday April 14, 2018 (28kg TGU / kickstand DL / pull-ups / push-ups / DB 28kgs carry)

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

8:05am - 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

8:20am- Training session - 28kg TGU / pull-ups / push-ups / DB 28kgs carry

2x:
28kg TGU x 1/1
28kg kickstand DL x 5/5
Pull-up x 2
Push-ups x 5

DB 28kgs carry x 3 minutes

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 - Simple, felt good.  Lots of mobility work before.  Really good first week for this cycle.

4/13/18 Friday April 13, 2018 (SN ladders 20/24/28kg)

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

6:15am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1

6:30am- Training session - SN ladders 20/24/28kg

3x:
28kg TGU x 1/1
Pull-up x 2
DB 16kg BU FSQ x 3

3x:
20kg SN x 5/5
24kg SN x 5/5
28kg SN x 3/3

28kg SN x 3/3 (extra set as I had issues with videoing)

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

7:05am - Complete

Notes - Writing this late on Friday night. Feeling great.  Noticing that my abs seem to have been worked over a bit - I think a few heavier get-ups plus snatches is contributing - and I love the feeling.  Want to keep this rolling.  I would have no issue working in a few more heavy get-ups here and there, and these heavier snatches are fantastic.  Honestly the 28kg felt an awful lot like a 24kg today.  Really happy with how things are rolling, and want to keep this going.

4/11/18 Wednesday April 11, 2018 (48kg DL / DB BU PR 16kgs, 28kg 1H SW)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - 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

7:20am- Training session - 48kg DL / DB BU PR 16kgs, 28kg 1H SW

3x:
24kg TGU + 1 PR at top x 1/1
Scales x 2/2
20kg BU PR x 1

5x:
48kg DL x 3
DB 16kgs BU PR x 1
28kg 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

8:00am - Complete

Notes - Solid training session today, everything went well.  Right hip flexor seems a bit tight today, but will work on rolling out the right quad and doing other mobility work.  Overall, things are going well.

4/9/18 Monday April 9, 2018 (DB 24kgs complex)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - 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

7:20am- Training session - DB 24kgs complex

3x:
20kg TGU +  2 PRs at top x 1/1
Pull-up x 2
20kg BU FSQ x 2/2

Complex 5x:
DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3

rolling
hanging from the bar

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

8:00am - Complete

Notes - Excellent training session.  This went well.  Focused on stepping back more in the lunges, felt more solid, and I think I got a better stretch and movement in my R hip flexor as a result.  Also had a strong body weight warm up which helped me feel ready going into this.  A good start to this cycle.

4/7/18 Saturday April 7, 2018 (SN ladders 20/24/28kg)

9:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

10:05am - 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

10:20am- Training session - SN ladders 20/24/28kg

2x:
Scales 1R, 2L
4sit
20kg TGU x 1/1

3x:
DB 16kgs BU FSQ x 3

3x:
20kg SN x 5/5
24kg SN x 5/5
28kg SN x 3/3

rolling
hanging from the bar

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

10:45am - Complete

Notes - Writing this on Sunday night.  Great training session.  Really enjoyed the BU FSQ and snatching the 28kg.  Ready to start this new cycle.

4/6/18 Friday April 6, 2018 (training with Kevin)

6:10am - Training with Kevin

Great day of training with Kevin.  Warmed up with some foam roll, practiced some 4 sits (adductor stretch), and cossack stretches.  Opened up my hip flexors and adductors well.  Did some get-ups.  We then worked on some double bottoms up cleans to front squats with 16s, which is a movement I have done before but it's been some time.  It keeps the squat pattern for the body but forces you to use really good form.  I like it, and we'll be incorporating this.  We did some bottoms up pressing as well with the 20kg, with the same idea, keep the pressing pattern while not focusing on pressing.  We then did some 2H SW with the 24kg, then 1H SW with the 24kg, things felt really good.  Practiced some snatching with the 20kg, then 24kg, then 28kg, which I have not snatched in a while.  All felt really good and we are going to move up to use the 28kg in this training block, which will be good.  Ended with some double push presses with the 24s, which felt and looked good.  Going to continue training in this block using largely the same movements, 1H SW, snatching, push presses. Moving up to larger KBs.

7:30am - Done

4/4/18 Wednesday April 4, 2018 (DB 24kgs complex)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - 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

7:20am- Training session - DB 24kgs complex

3x:
24kg TGU x 1/1
24kg renegade row x 3/3
wall sit x 1 minute

Complex 5x:

DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3

rolling
hanging from the bar

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

8:00am - Complete

Notes - Good training session, felt powerful today, movements were strong.  Left hip and low left back have been acting up a little bit since Monday's training.  Not terrible but a little off.  Need to double up on R hip flexor release and standing on left leg.  I think the R hip flexor is tight - could tell from the video today of step-back lunges.  Need to get it opened up as I think it puts pressure on my L side if it is closed off.

4/2/18 Monday April 2, 2018 (28kg 1H SW / push-ups)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - 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

7:20am- Training session - 28kg 1H SW / push-ups

3x:
20kg TGU + high bridge x 1/1
Pull-up x 3
48kg wall DL x 5
24kg 2H SW x 10

8x superset:

28kg 1H SW 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

8:00am - Complete

Notes - Solid training day, things feeling good.  Swings way more powerful and technique is so much improved over the last several weeks.  Feels really good to 1H SW again, I didn't do this for a very long time, it's great to be back with the movement feeling good.

3/31/18 Saturday March 31, 2018 (24kg TGU / pull-ups / push-ups)

8:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:35am - 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

8:50am- Training session - 24kg TGU / pull-ups / push-ups

3x:
24kg TGU  x 1/1
pull-ups x 3
push-ups x 5

rolling
hanging from the bar
cossack stretches

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

9:10am - Complete

Notes - Simple body work day, with some get-ups.  Felt good.