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 - TGU + 1H SW ladder, DB 32kgs CL / SS PR mini complex
20kg TGU x 1/1
20kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
28kg TGU x 1/1
28kg 1H SW x 5/5
32kg TGU x 1/1
32kg 1H SW x 5/5
DB 24kgs CL x 5 SS PR x 5
5x:
DB 32kgs CL x 2 SS PR 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
7:45am - Complete
Notes - Extremely pleased with this. Double 32s, haven't done this in a while. Handled it well I think. Little bit of action going on in left hip and low left back / adductor but will work on mobilizing and moving around this weekend. Not surprising given the load. All in all a great end to another solid cycle. Also after a body work visit on Wed this week, left shoulder / arm and wrist are feeling great. Really helped a lot.
Friday, June 29, 2018
Wednesday, June 27, 2018
6/27/18 Wednesday June 27, 2018 (32kg 2H SW / 32kg SN)
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 - 32kg 2H SW / 32kg SN
3x:
24kg TGU x 1/1
DB 16kgs BU FSQ x 3
Pull-up x 1, 2, 3 (+1 each set)
10x:
32kg 2H SW x 5
32kg SN x 3/3 (also for the first round I started with 24kg SN x 5/5 as a little warm-up)
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 - Well, this was certainly a milestone of sorts and a true PR for reps snatching a 32kg bell. I am very excited to have accomplished this. It's been amazing getting my hinge fixed and improved the last several months which has paved the way to accomplish this type of training work. I have been taking video and know I can continue to improve, but this is a nice milestone for sure. I really like low rep sets with many sets. It's a good set-up for me and works really well I think for how I respond best to training stimulus. I can keep good form for each rep.
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 - 32kg 2H SW / 32kg SN
3x:
24kg TGU x 1/1
DB 16kgs BU FSQ x 3
Pull-up x 1, 2, 3 (+1 each set)
10x:
32kg 2H SW x 5
32kg SN x 3/3 (also for the first round I started with 24kg SN x 5/5 as a little warm-up)
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 - Well, this was certainly a milestone of sorts and a true PR for reps snatching a 32kg bell. I am very excited to have accomplished this. It's been amazing getting my hinge fixed and improved the last several months which has paved the way to accomplish this type of training work. I have been taking video and know I can continue to improve, but this is a nice milestone for sure. I really like low rep sets with many sets. It's a good set-up for me and works really well I think for how I respond best to training stimulus. I can keep good form for each rep.
Monday, June 25, 2018
6/25/18 Monday June 25, 2018 (24kg single bell 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 - 24kg single bell complex
3x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 1,2 (last set)
5x:
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
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 - This was a very good training session. 24kg bell for all sets, felt stronger than last week. Tighter swings and cleans, trying to engage the lat the entire time, keeping the bell close on cleans. Pleased all around.
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 - 24kg single bell complex
3x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 1,2 (last set)
5x:
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
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 - This was a very good training session. 24kg bell for all sets, felt stronger than last week. Tighter swings and cleans, trying to engage the lat the entire time, keeping the bell close on cleans. Pleased all around.
Friday, June 22, 2018
6/21/18 Thursday June 21, 2018 (TGU + 1H SW ladder, 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 - TGU + 1H SW ladder, DB 28kgs CL / SS PR mini complex
20kg TGU x 1/1
20kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
28kg TGU x 1/1
28kg 1H SW x 5/5
32kg TGU x 1/1
32kg 1H SW x 5/5
DB 24kgs CL x 3 SS PR x 3
5x:
DB 28kgs CL x 3 SS PR x 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
7:45am - Complete
Notes - Writing this from the LA area on Friday afternoon. Moved up normal Friday training to yesterday morning as we flew to LA yesterday afternoon for a wedding. This training session was great, it was extremely encouraging to go back to back days with a relatively heavy load each training session and have zero issues. Just a great, great sign. Did some relaxing today, brought my Indian Clubs and did some mobility work and some IC work. Going to do some body weight training tomorrow at a local park, and more IC work. Good times.
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 - TGU + 1H SW ladder, DB 28kgs CL / SS PR mini complex
20kg TGU x 1/1
20kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
28kg TGU x 1/1
28kg 1H SW x 5/5
32kg TGU x 1/1
32kg 1H SW x 5/5
DB 24kgs CL x 3 SS PR x 3
5x:
DB 28kgs CL x 3 SS PR x 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
7:45am - Complete
Notes - Writing this from the LA area on Friday afternoon. Moved up normal Friday training to yesterday morning as we flew to LA yesterday afternoon for a wedding. This training session was great, it was extremely encouraging to go back to back days with a relatively heavy load each training session and have zero issues. Just a great, great sign. Did some relaxing today, brought my Indian Clubs and did some mobility work and some IC work. Going to do some body weight training tomorrow at a local park, and more IC work. Good times.
Wednesday, June 20, 2018
6/20/18 Wednesday June 20, 2018 (32kg 2H SW / 28kg SN)
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 - 32kg 2H SW / 28kg SN
3x:
24kg TGU x 1/1
DB 16kgs BU FSQ x 3
Pull-up x 1, 2, 3 (+1 each set)
10x:
32kg 2H SW x 5
28kg 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
7:45am - Complete
Notes - An excellent training session today. Possibly a PR for reps with the 28kg for SN. Likely this was. 2H SW just felt great. Hip hinge is so much better that the beginning of the year.
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 - 32kg 2H SW / 28kg SN
3x:
24kg TGU x 1/1
DB 16kgs BU FSQ x 3
Pull-up x 1, 2, 3 (+1 each set)
10x:
32kg 2H SW x 5
28kg 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
7:45am - Complete
Notes - An excellent training session today. Possibly a PR for reps with the 28kg for SN. Likely this was. 2H SW just felt great. Hip hinge is so much better that the beginning of the year.
Monday, June 18, 2018
6/18/18 Monday June 18, 2018 (20/24kg single bell 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 - 20/24kg single bell complex
2x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 2
20kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
4x:
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
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 - Tough but good training session. One set with the 20, then the last 4 sets with the 24. Next week all sets with the 24. Left shoulder significantly better than last week.
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 - 20/24kg single bell complex
2x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 2
20kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
4x:
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
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 - Tough but good training session. One set with the 20, then the last 4 sets with the 24. Next week all sets with the 24. Left shoulder significantly better than last week.
Sunday, June 17, 2018
6/16/18 Saturday June 16, 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
2x:
24kg TGU + OH backward lunge + FSQ + PR x 1/1
scales x 1/1
pull-up x 1, x2 (+1 each set)
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. I had an absolutely wonderful Father's Day today. I have the best two kids in the world, I really do. Am feeling very strong and healthy, very grateful for all of the blessings I have received in life.
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
2x:
24kg TGU + OH backward lunge + FSQ + PR x 1/1
scales x 1/1
pull-up x 1, x2 (+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 night. I had an absolutely wonderful Father's Day today. I have the best two kids in the world, I really do. Am feeling very strong and healthy, very grateful for all of the blessings I have received in life.
Friday, June 15, 2018
6/15/18 Friday June 15, 2018 (TGU + 1H SW ladder, DB 24kgs 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 - TGU + 1H SW ladder, DB 24kgs CL / SS PR mini complex
20kg TGU x 1/1
20kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
28kg TGU x 1/1
28kg 1H SW x 5/5
32kg TGU x 1/1
32kg 1H SW x 5/5
5x:
DB 24kgs CL x 5 SS PR 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
7:45am - Complete
Notes - Outstanding training session. Feeling very strong these days. Chiro visit yesterday did wonders for the left shoulder, arm etc. very happy with that. Noticeable improvement today. Left low back and hip tight but will work on some mobility this weekend.
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 - TGU + 1H SW ladder, DB 24kgs CL / SS PR mini complex
20kg TGU x 1/1
20kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
28kg TGU x 1/1
28kg 1H SW x 5/5
32kg TGU x 1/1
32kg 1H SW x 5/5
5x:
DB 24kgs CL x 5 SS PR 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
7:45am - Complete
Notes - Outstanding training session. Feeling very strong these days. Chiro visit yesterday did wonders for the left shoulder, arm etc. very happy with that. Noticeable improvement today. Left low back and hip tight but will work on some mobility this weekend.
Wednesday, June 13, 2018
6/13/18 Wednesday June 13, 2018 (32kg 2H SW / 24kg SN)
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 - 32kg 2H SW / 24kg SN
3x:
24kg TGU x 1/1
DB 16kgs BU FSQ x 3
Pull-up x 1, 2, 3 (+1 each set)
10x:
32kg 2H SW x 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
7:45am - Complete
Notes - Really good training session today. Strong work. Left shoulder just still a little bit off, feel it just a little bit in bicep, forearm, wrist. Going to get adjustments from the chiro ideally tomorrow, confident that will help. The massage a week and a half ago helped a lot, just slightly off. It's something that has to be managed, as this comes up from time to time.
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 - 32kg 2H SW / 24kg SN
3x:
24kg TGU x 1/1
DB 16kgs BU FSQ x 3
Pull-up x 1, 2, 3 (+1 each set)
10x:
32kg 2H SW x 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
7:45am - Complete
Notes - Really good training session today. Strong work. Left shoulder just still a little bit off, feel it just a little bit in bicep, forearm, wrist. Going to get adjustments from the chiro ideally tomorrow, confident that will help. The massage a week and a half ago helped a lot, just slightly off. It's something that has to be managed, as this comes up from time to time.
Monday, June 11, 2018
6/11/18 Monday June 11, 2018 (20/24kg single bell 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 - 20/24kg single bell complex
3x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 2
20kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
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 - A challenging but very good training session today. Felt strong, good start. Really worked up a sweat. This one is a tough one.
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 - 20/24kg single bell complex
3x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 2
20kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
20kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
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 - A challenging but very good training session today. Felt strong, good start. Really worked up a sweat. This one is a tough one.
6/9/18 Saturday June 9, 2018 (24kg, bodyweight)
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 - 24kg, body weight
3x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
bird-dogs x 5/5
scales x 1/1
pull-up x 1, x2, x 3 (+1 each set)
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 - Writing this on Monday night. Good session. Easy, felt good. Recovering ok from Friday's training with Kevin.
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 - 24kg, body weight
3x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
bird-dogs x 5/5
scales x 1/1
pull-up x 1, x2, x 3 (+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
7:45am - Complete
Notes - Writing this on Monday night. Good session. Easy, felt good. Recovering ok from Friday's training with Kevin.
Friday, June 8, 2018
6/8/18 Friday June 8, 2018 (training with Kevin)
6:10am - Training with Kevin
Good session with Kevin. Got warmed up with bodyweight. Did some 20kg arm bars, into crooked arm bars, into get-ups, into presses. Did some 24kg swings. Cleaned and pressed the 24kg a few times. Then practiced tall kneeling bent presses with a 20kg, a new movement, those were good. Intended to work the shoulders. Went back to test the clean and press with the 24kg, noticed more overhead movement. I think these bent presses will be a good addition. Did a few snatches with the 24kg. BU FSQs with double 16s. Then did a complex with the 20kg, 5 1H swings, 5 cleans, 5 step-back lunges, then tall kneeling presses x 5. Switched hands. Then tried it with the 24kg. Tough, but enjoyed it. Going to be doing some of that this cycle, should be a fun one.
7:30am - End
Good session with Kevin. Got warmed up with bodyweight. Did some 20kg arm bars, into crooked arm bars, into get-ups, into presses. Did some 24kg swings. Cleaned and pressed the 24kg a few times. Then practiced tall kneeling bent presses with a 20kg, a new movement, those were good. Intended to work the shoulders. Went back to test the clean and press with the 24kg, noticed more overhead movement. I think these bent presses will be a good addition. Did a few snatches with the 24kg. BU FSQs with double 16s. Then did a complex with the 20kg, 5 1H swings, 5 cleans, 5 step-back lunges, then tall kneeling presses x 5. Switched hands. Then tried it with the 24kg. Tough, but enjoyed it. Going to be doing some of that this cycle, should be a fun one.
7:30am - End
Wednesday, June 6, 2018
6/6/18 Wednesday June 6, 2018 (24/28kg KB aerobics )
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 - 24/28kg KB aerobics
2x:
24kg TGU x 1/1
24kg GSq x 3
24kg BU PR x 1/1
20 minutes:
alternate
24kg 1H SW x 1 SN x 1 PR x 1 FSQ x 1, set down, switch hands
28kg 1H SW x 1 SN x 1 PR x 1 FSQ x 1, set down, switch hands
Ended up doing 6 sets each with each bell
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 - Writing this late Wed night. Good session, my left hip / top of hamstring / adductor has been acting up a bit, squatting today may not have helped it too much, though it started feeling better this evening. It's been nice to keep this issue at bay for some time but frustrating that it is still clearly latent, hasn't gone away and is something I have to watch pretty closely.
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 - 24/28kg KB aerobics
2x:
24kg TGU x 1/1
24kg GSq x 3
24kg BU PR x 1/1
20 minutes:
alternate
24kg 1H SW x 1 SN x 1 PR x 1 FSQ x 1, set down, switch hands
28kg 1H SW x 1 SN x 1 PR x 1 FSQ x 1, set down, switch hands
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 - Writing this late Wed night. Good session, my left hip / top of hamstring / adductor has been acting up a bit, squatting today may not have helped it too much, though it started feeling better this evening. It's been nice to keep this issue at bay for some time but frustrating that it is still clearly latent, hasn't gone away and is something I have to watch pretty closely.
Monday, June 4, 2018
6/4/18 Monday June 4, 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
2x:
24kg TGU x 1/1
Scales x 1/1
20kg BU PR x 1 (24kg set 2)
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
7:45am - Complete
Notes - Stepped it back up again today, this was honestly very easy. I think I am primed to step it up for the next cycle. Feeling very strong.
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
2x:
24kg TGU x 1/1
Scales x 1/1
20kg BU PR x 1 (24kg set 2)
DB 24kgs CL x 3 SS PR x 3
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
7:45am - Complete
Notes - Stepped it back up again today, this was honestly very easy. I think I am primed to step it up for the next cycle. Feeling very strong.
Saturday, June 2, 2018
6/2/18 Saturday June 2, 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
24kg BU FSQ x 1/1
scales x 1/1
bird-dogs x 5/5
pull-up x 1, x2 (last set)
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 - I was pleased with this session. Had a deep tissue massage yesterday afternoon, letting it take effect on my left trap, pec, shoulder, forearm etc. Think it will help a lot. Threw batting practice after this training this morning to my son to help him get ready for his playoff game on Monday. Feeling good all around.
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
24kg BU FSQ x 1/1
scales x 1/1
bird-dogs x 5/5
pull-up x 1, x2 (last 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 - I was pleased with this session. Had a deep tissue massage yesterday afternoon, letting it take effect on my left trap, pec, shoulder, forearm etc. Think it will help a lot. Threw batting practice after this training this morning to my son to help him get ready for his playoff game on Monday. Feeling good all around.
Friday, June 1, 2018
6/1/18 Friday June 1, 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
3x:
32-40kg 2H SW x 5 (32kg, 36kg, 40kg)
28kg 1H SW x 3/3
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 - Very easy session today. Getting a deep tissue massage this afternoon. Left shoulder is fine, but it will be great to get soft tissue work done.
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
3x:
32-40kg 2H SW x 5 (32kg, 36kg, 40kg)
28kg 1H SW x 3/3
24kg SN x 8/8
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 - Very easy session today. Getting a deep tissue massage this afternoon. Left shoulder is fine, but it will be great to get soft tissue work done.
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