5/30/18 Wednesday May 30, 2018 (circuit)

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 - Circuit

2x:
24kg TGU x 1/1
Pull-up x 1, x 2 (second set)
20/24kg BU PR x 1 (24kg second set)

2x:
24kg 1H SW x 5/5
DB 24kgs step-back lunges x 3/3
28kg 1H SW x 5/5
DB 16kg BU SQ x 3
36kg 2H SW 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

8:00am - Complete

Notes - Nice, easy session today.  Left shoulder continues to head back to normal I believe.  Keeping up with the mobility work.  Left low back / top of hamstring was a bit tight yesterday but much better today.  Likely from pressing on Monday.  That came up throughout this entire cycle, though it was less of an issue with every week.  Something to be aware of.  Not quite sure how to get that to go totally away.  I am wondering if I can get tighter in the abs and glutes for pressing or some other technique improvements that would help.  Ballastics seem to be really good as a counter balance and I respond well since I have fixed my hinge (swings, snatches).

5/28/18 Monday May 28, 2018 (DB 28kgs CL SS PR mini complex)

6:20am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:50am - 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

7:05am- Training session - DB 28kgs CL SS PR mini complex

3x:
24kg TGU x 1/1
Scales x 1/1
20kg BU PR x 1 (24kg set 2 and 3)

DB 24kgs CL x 3 SS PR x 3

3x:
DB 28kgs CL x 3 SS PR x 3

6x:
32kg 2H SW 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

7:45am - Complete

Notes - Back off week, very easy training today, this was surprisingly easy.  A nice feeling for sure.  Great progress over the last several months.  Best I have consistently felt in a long time.  I am working on the diet now.  Feel good, moving well, would like to lean up the next few months before the wedding on September 15th.

5/26/18 Saturday May 26, 2018 (20kg, bodyweight)

11:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

11:35am - 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

11:50am- Training session - 20kg, body weight

3x:
20kg TGU x 1/1
scales x 1/1

push-up x 5

20kg BU FSQ 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

12:15pm - Complete

Notes - Writing this on Sunday evening.  Nice easy session, feeling good all around.  Forearms and wrists were fatigued from snatching the 32kg on Friday.  Going to take some time to build endurance at that weight.

5/25/18 Friday May 25, 2018 (SW / SN 32kg)

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

6:35am - Kettlebell warm up

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

6:50am- Training session - SW / SN 32kg

3x:
24kg TGU x 1/1
Scales x 1/1
48kg DL x 5

32kg 2H SW x 5
28kg 1H SW x 3/3
24kg SN x 2/2
28kg SN x 2/2
32kg SN x 2/2

36kg 2H SW x 5
28kg 1H SW x 3/3
32kg SN x 4/4

3x:
40kg 2H SW x 5
28kg 1H SW x 3/3
32kg SN x 4/4

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 - Really good training session this morning.  No ill effects for the left shoulder, seems to have worked out the kinks the last couple of days from whatever happened Wed morning with my first pull-up. Still something to watch. On all snatches today I decided to set the bell down between each arm, no hand switches.  I just really wanted to focus on power and technique, particularly when snatching the 32kg.  I have not gone back and checked my training log but I think it has been a long, long, long time since I snatched the 32kg.  Definitely over a year, it might be a year and a half or even two years.  I am not sure if the reps today were a PR with the 32 but they might be.  In any event, I built up to this and it felt very solid, controlled, good.  I am pleased.

5/23/18 Wednesday May 23, 2018 (circuit)

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

6:35am - Kettlebell warm up

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

6:50am- Training session - Circuit

3x:
24kg TGU x 1/1
Pull-up x 1, x 2 (second set)
24kg BU PR x 1

3x:
24kg 1H SW x 5/5
DB 24kgs step-back lunges x 3/3
28kg 1H SW x 5/5
DB 16kg BU SQ x 3
40kg 2H SW 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

7:30am - Complete

Notes -  Writing this on Thursday evening.  This session started out a bit odd, as I felt a weird tweak in my left shoulder on my first pull-up, just as I initiated the movement.  I shook it out, did a few other things, and then got into the rest of the session and things were fine. Took it very easy on the other pull-up reps, which was ok.  I have generally noticed that my first pull-up for many sessions is "hard" and I think I need to take a slightly different approach with those, which should include some hanging from the bar, and not doing any pull-ups until I feel I am truly warmed up.  I think this was a situation of just not quite being warmed up.  Did quite a bit of mobility work last night, used the lacrosse ball, and things feel ok today.  Honestly, I probably could use some soft tissue work, I could have been tight going into the session and just didn't realize that things maybe have built up a bit.  In any event the session went well. Looking at my notes, I think I was supposed to use a 44kg bell for the 2H SW but I used a 40kg.  Darn.  In any event the swings were powerful.  Need to make sure I am completely warmed up for snatches tomorrow with the 32kg and need to be intentional.  Lighter snatches to start to make sure all systems are a go with the left shoulder.

5/21/18 Monday May 21, 2018 (DB 28kgs CL SS PR mini complex)

7:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:35am - 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

7:50am- Training session - DB 28kgs CL SS PR mini complex

3x:
24kg TGU x 1/1
Scales x 1/1
20kg BU PR x 1 (24kg set 2 and 3)

DB 24kgs CL x 3 SS PR x 3

5x:
DB 28kgs CL x 3 SS PR x 3

7x:
32kg 2H SW 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

8:30am - Complete

Notes - Writing this on Monday night.  Was in San Diego all weekend for my bachelor party, had a great time with the guys.  We played some toss with the football, played "foot golf" (soccer balls on the golf course with huge holes) on Saturday, walked around quite a bit.  Feeling very good.  A very strong session today for the heaviest load for this cycle, this actually went better than the previous two heavy days during this cycle, which is a great sign.

5/18/18 Friday May 18, 2018 (SW / SN)

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

6:35am - Kettlebell warm up

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

6:50am- Training session - SW / SN

3x:
24kg TGU x 1/1
Scales x 1/1
48kg DL x 5

5x:
32-40kg 2H SW x 5 (32kg, 36kg, 40kg, 36kg, 40kg)
28kg 1H SW x 5/5
28kg 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

7:30am - Complete

Notes - Getting that volume up with the 28kg on the SN, this went well.  I felt like I had a lot left in the tank if needed, yet at the same time got up a really good sweat, same as last week.  This training style is working very well for me right now.

5/16/18 Wednesday May 16, 2018 (circuit)

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

6:35am - Kettlebell warm up

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

6:50am- Training session - Circuit

3x:
24kg TGU x 1/1
Pull-up x 1, x 2 (second set)
24kg BU PR x 1

3x:
24kg 1H SW x 5/5
DB 24kgs step-back lunges x 3/3
28kg 1H SW x 5/5
DB 16kg BU SQ x 3
40kg 2H SW 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

7:30am - Complete

Notes -  Getting around to logging this on Friday morning on my way to San Diego for my bachelor party:) Should be fun.  This training session was good.  Had the hip and low left back not feeling great on Monday after training the press, then that went away.  Been great all week.  Same pattern going on here, something with the press sets things off a bit with that hip.  All the ballastic work I think is key for me to keep the hip flexors open, etc. etc. When I press I definitely need to balance that out with ballastics, which we have been doing and it's been effective.  This was a great session.  Feedback from Kevin on the video of my last set was good, I need to use my lat on the 1H SW and get my arm straight.  I had seen in the video the arms were not straight, I will get it fixed.  I think that might be from snatching as I am working hard in the snatch to keep the bell as close to my body as possible.  Swing is different.

5/14/18 Monday May 14, 2018 (DB 28kgs CL SS PR mini 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 CL SS PR mini complex

2x:
24kg TGU x 1/1
Scales x 2/2
20/24kg BU PR x 1

DB 24kgs CL x 2 SS PR x 2

3x:
DB 28kgs CL x 1 SS PR x 1

DB 28kgs CL x 2 SS PR x 2

DB 28kgs CL x 3 SS PR x 3

6x:
32kg 2H SW 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

8:00am - Complete

Notes - Writing this on Monday afternoon.  Good session, felt very strong during the session, same left hip and low back feeling as last week.  Pressing still not as easy on the body as other lifts.  I am thinking maybe I need to roll out my feet after these pressing sessions or otherwise figure out a better cool down technique in addition to rolling.

5/12/18 Saturday May 12, 2018 (24kg, bodyweight)

11:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

11:35am - 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

11:50am- Training session - 24kg, body weight

3x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
bird dogs x 5/5
pull-up x 2
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

12:15pm - Complete

Notes - Very easy session, I like these Saturday low-stress sessions that get in some movement, little strength, more of a re-charge for the body.

5/11/18 Friday May 11, 2018 (SW / SN)

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

6:35am - Kettlebell warm up

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

6:50am- Training session - SW / SN

2x:
24kg TGU x 1/1
Scales x 2/2
48kg DL x 5

5x:
32-40kg 2H SW x 5 (32kg, 36kg, 40kg, 36kg, 40kg)
28kg 1H SW x 5/5
24kg 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

7:30am - Complete

Notes - Finally getting around to writing this on Monday.  Very good training session on Friday, felt great, snatching always does wonders for my back, really enjoy it.

5/9/18 Wednesday May 9, 2018 (circuit)

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

6:35am - Kettlebell warm up

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

6:50am- Training session - Circuit

2x:
24kg TGU x 1/1
Pull-up x 1, x 2 (second set)
20kg BU PR x 1 (24kg second set)

3x:
24kg 1H SW x 5/5
DB 24kgs step-back lunges x 3/3
28kg 1H SW x 5/5
DB 16kg BU SQ x 3
36kg 2H SW 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

7:30am - Complete

Notes - Solid training session today.  Left hip and low back felt good yesterday, good sign.  Will see how things respond today.  A little more load, just have to keep on top of mobility work and ensuring the hip flexors stay open, not get locked down, etc.

5/7/18 Monday May 7, 2018 (DB 24kgs CL SS PR mini 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 CL SS PR mini complex

2x:
24kg TGU x 1/1
Scales x 2/2
20kg BU PR x 1

3x:
DB 24kgs CL x 2 SS PR x 2
DB 24kgs CL x 3 SS PR x 3

DB 24kgs CL x 5 SS PR x 5

5x:
32kg 2H SW 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

8:00am - Complete

Notes - Writing this on Monday night.  Was a good session, knew that 30 presses might end up showing up a bit in my left hip as I have not pressed like this for some time, and I was feeling it a bit today.  Looking at the video of the session, I need to get tighter in my abs, stay tight, will take pressure off the low back.  32kg swings looked strong and powerful in the video, that was good.

5/5/18 Saturday May 5, 2018 (SN ladders 20/24kg

3:35pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

4:05pm - 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

4:20pm- Training session - SN ladders 20/24kg

2x:
24kg 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

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

5:00pm - Complete

Notes - Nice and easy training session.  Really enjoyed this.  Back felt great after this.

5/4/18 Friday May 4, 2018 (training with Kevin )

6:00am - Training with Kevin

Finally getting around to logging this on Monday May 7.

Warmed up, got into some TGUs with the 20kg.  DL 48kg.  2H SW 24kgs.  Then 28kgs, then 32kgs. 

Did some BU FSQ with the 20kg.

Practiced double clean and seesaw presses with the 24s.  Practiced snatching with the 20, 24, and 28kg.

Was a quick and solid training session.  Not going to change too much, other than shifting from the push press to seesaw presses and see how that goes.  Will still be snatching and working up to the 32kg this cycle.  Excited.

7:15am - End

5/2/18 Wednesday May 2, 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

3x:
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 - Behind on logging, just getting to this on Monday the 7th.  This was solid, an easy session.  Looking at the video, the 1H swings have improved tremendously over the last 6 weeks or so. Very happy with the improvements.