7/30/18 Monday July 30, 2018 (28kg TK PR, 40kg 2H SW)

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 - 28kg TK PR, 40kg 2H SW

3x:
28kg TGU w/ 5 lunges x 1/1
48kg DL x 5

5x:
28kg TK PR x 3/3
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

8:00am - Complete

Notes - Worked hard.  This was a decent challenge.  Feels good to be going a little heavier.  I was not pleased with lack of glute activation on the presses.  Felt it could be better.

7/28/18 Saturday July 28, 2018 (24kg TGU + lunge + PR, GSq, pull-ups and push-ups)

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 - 24kg TGU + lunge + PR, GSq, pull-ups and push-ups

3x:
24kg TGU + lunge x 3 + PR, x 1/1
24kg GSq x 5
pull-up x hang 1 min, hang 2 min, 1, 2, 3 (add each successive set)
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

10:00am - Complete

Notes - quick training on my son's 9th birthday.  Good stuff, felt nice.

7/27/18 Friday July 27, 2018 (TGU ladder, 32kg C&P, 24kg H2H SW)

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 - TGU ladder, 32kg C&P, 24kg H2H SW

24kg TGU x 1/1
28kg TGU x 1/1
32kg TGU x 1/1
36kg TGU x 1/1

4x:
32kg C&P x 1/1, x 2/2

24kg H2H SW

5 sets go until bell slows down.
Was about 15-20 reps per 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

7:40am - Complete

Notes -  Just getting around to writing this on Monday morning after a nice weekend.  My son turned 9 on Saturday so we celebrated him on Friday and all weekend.  It was great.  This was a good training session on Friday.  Pressing groove improving slowly.  Trying to focus on a vertical forearm and pressing from the lat.  I don't think I am getting enough glute engagement.

7/25/18 Wednesday July 25, 2018 (24/28/32kg SN ladders)

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 - 24/28/32kg SN ladders

3x:
24kg TGU + PR at top x 1/1
24kg / 28kg BU FSQ x 1/1 (28kg sets 2 and 3)

3x:
24kg SN x 8/8
28kg SN x 5/5
32kg 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

8:00am - Complete

Notes - Another really good training session.  Bumped BU FSQ up to the 28kg, that went well, ready to go for a PR next week with the 32kg. Added one rep snatching for the 32kg, will go up again to 4 each set next week.  Felt great.  I am absolutely loving snatching.  I am a good roll for body composition.  219 lbs this morning, have not been under 220 for some time.  I started at 227 about 8 weeks ago and am trying to lose 1 lb a week, with a goal to get to 210 by September 15th, our wedding day.  Snatching and other ballastic work that is focused on conditioning and fat loss is the way to go.  Snatching, with heavier bells, is great because it does this but also is power and strength work as well. 

7/23/18 Monday July 23, 2018 (24kg TK PR, 36kg 2H SW)

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 TK PR, 36kg 2H SW

2x:
24kg TGU w/ 5 lunges x 1/1
48kg DL x 5

5x:
24kg TK PR x 4/4
36kg 2H SW x 13

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 - Great training session this morning.  Feeling very strong.  Watching video on the presses, I had a more vertical forearm, and was pressing from the lat.  It felt great. I definitely want to transfer this over to standing presses. Improvements like this over time may finally get me to pressing the elusive 48kg Beast one day.

7/20/18 Friday July 20, 2018 (TGU ladder, 32kg C&P, 24kg H2H SW)

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 - TGU ladder, 32kg C&P, 24kg H2H SW

24kg TGU x 1/1
28kg TGU x 1/1
32kg TGU x 1/1
36kg TGU x 1/1


3x:
32kg C&P x 1/1, x 2/2

24kg H2H SW

5 sets go until bell slows down.
Was about 15 reps per 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

7:40am - Complete

Notes -  Real solid training session.  Getting back into pressing.  Still feel like I should be able to access glutes more than I am, but this was very easy, not hard at all.  Adjusting foot stance to slightly externally rotate toes I think has been positive. Get-up with a 36kg today was fun.  Haven't done that in some time.

7/18/18 Wednesday July 18, 2018 (24/28/32kg SN ladders)

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 - 24/28/32kg SN ladders

3x:
24kg TGU + PR at top x 1/1
24kg BU FSQ x 1/1


3x:
24kg SN x 8/8
28kg SN x 5/5
32kg SN 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

8:00am - Complete

Notes - Very solid training session, this felt great.  Snatching is really great for my hips and low back.  I think the extension just really does wonders.  Really pleased with how this went.  Quick, 90 snatches in a very short amount of time.

7/16/18 Monday July 16, 2018 (20kg TK PR, 32kg 2H SW)

6:50am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:20am - 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

7:35am- Training session - 20kg TK PR, 32kg 2H SW

2x:
20kg TGU w/ 5 lunges x 1/1
48kg DL x 5

5x:
20kg TK PR x 5/5
32kg 2H SW x 15

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

8:15am - Complete

Notes - A new cycle and a good start to the cycle.  Noticed in the video, shot straight ahead, that my left shoulder was high on the tall kneeling presses.  That was illuminating and something I need to consciously fix.  This is the result of falls years ago.  There is compensation going on and I think this is why my left hip and adductor / low back act up from time to time.  I need to get that shoulder to drop and fire my left lat and glute and get them to do the work.  Since I started shooting video months ago, that has been a huge help to try and highlight things like this.  Very big help.

7/14/18 Saturday July 14, 2018 (24kg H2H SW, push-ups)

4:30pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

5:00pm - 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

5:15pm- Training session - 24kg H2H SW, push-ups

5x:
24kg TGU x 1/1
20kg BU FSQ x 1/1
pull-up x hang 1 min, hang 2 min, 1, 2, 3 (add each successive set)

5x:
24kg H2H SW x 5/5

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.  Had a very enjoyable weekend.  Did paddle boarding on Greenlake with the kids on Saturday morning, did this training Saturday late afternoon, had a nice dinner and camp fire outside at the house in our fire pit, and then on Sunday did some bike riding and a long barefoot walk at Greenlake.  Feeling excellent and excited for the next cycle.

7/13/18 Friday July 13, 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

2x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 2

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 really good training session, enjoyed it.  Very strong. 

711/18 Wednesday July 11, 2018 (training with Kevin)

6:10am - Training with Kevin

Good session. Started with some rolling, went into 20kg TGUs with a press at the top.  Did some TGUs with step-back lunges with the 20kg.  Did some 48kg DLs.  Then 1H SW with the 24kg, then H2H SW with the 24kg.  Practiced some tall kneeling presses with the 20kg to groove the movement.  Pressed the 24kg, 28kg, 32kg and practiced adjustments in feet placement, which were very helpful.  Externally rotated the feet slightly instead of straight forward, to be able to get better access to the glutes.  Threw in sets of 1H SW and H2H SW with the 24kg between the pressing.  Snatched the 28kg for 5/5.  Finished by practicing 28kg BU FSQs.  Had never done those with that weight, so that was a PR which was cool. 

Next cycle likely a lot of the same, snatching, some complexes, likely some single presses with the 32kg to continue to re-groove that movement.

7:20am - Finish

7/9/18 Monday July 9, 2018 (32kg PR, 32kg 2H SW)

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 PR, 32kg 2H SW

2x:
20kg TGU + press at lunge x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1

24kg PR x 3/3
28kg PR x 2/2

5x:
32kg PR x 1/1

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 - Solid training session.  Took some video of the 32kg presses, I think I can make some technique improvements to make these even better. Left hand could provide some tension when pressing with the right hand.  Need a cleaner rack, less movement, no wasted movement.  With that said the bell was moving very fast from the rack to lockout, which is good.  Haven't pressed 1 arm in a long time so a fine start.

7/7/18 Saturday July 7, 2018 (bodyweight, 20kg BU work, 32kg jerks)

1:30pm - walking the dog around Greenlake  - 60 minutes

2:30pm- Training session - body weight, 20kg BU work, 32kg jerks

Rolling
Crawling

3x:
Ring Pull-up x 1, x 2, x3 (add a rep each set)
Push-ups x 5
Standing cross crawls x 5/5

20kg OH hold x 1/1
20kg BU CL + 25 yards walking x 1/1
20kg BU PR x 2/2
20kg BU FSQ x 3/3
20kg 1H SW x 5/5
20kg H2H SW x 10/10

32kg loaded CL x 1/1
32kg push press + OH hold x 1/1

3x:
32kg 2H SW x 5
32kg jerk x 3/3 (pull down (reverse negative) into rack each rep)

20kg SN x 10/10

rolling
hanging from the pull-up rings

Indian clubs x 5 minutes

3:15pm - Complete

Notes - Writing this on Saturday night.  Totally different type of day today.  Leah is in Tahoe for a bachelorette party, and I dropped the kids off at 1pm so they could go back to the lake. So had the entire afternoon (and rest of weekend) to myself.  Not sure when the last time this happened, it feels like 6 months or a year or more, I am not even sure.  I took the dog to Greenlake, did a nice long walk for a warm-up, and then jumped into training with the two bells I brought with me, a 20kg and a 32kg.  I had it in my mind to do just a few Jerks today with the 32kg.  I have not done any jerks in a long, long, long time. Honestly I can't remember doing any jerks in the new house and we moved in last June.  So it's been at least a year.  It was such an unusual day in general I felt like what the hell let's improvise and just do something different.  I have been really, really loving the ballistics and power focus lately, snatching heavy for low reps, but also we've done some push pressing the last few months, a strength/ballistic/power move.  So I had confidence going into this that it would feel fine, but I would also keep the reps and sets very low.  So in the end just 3 sets of 3/3 each set. I elected to pull the bell down from OH with a reverse negative, to help keep my abs and glutes tight, as a soft drop into the rack with either push presses or jerks has not necessarily been great for me in the past as I have a tendency to let me abs and glutes lose way too much tension. I know that clean and jerks are awesome but I decided to keep it simple, and just do jerks.  All in all it was a really fun day, and honestly this type of a day is what training is all about.  Beautiful day, get outside, breath the air, lift some heavy weight, feel the pump in your veins and the power of being alive and using your body.

7/6/18 Friday July 6, 2018 (TGU + 1H SW ladder, DB 32kgs 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 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

3x:
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 - Very easy training today.  Just 3 sets of two reps each.  Double 32s.  Did not feel hard at all.

7/4/18 Wednesday July 4, 2018 (32kg 2H SW / 32kg SN)

11:50am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

12:20pm - 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

12:35pm- 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)

5x:
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

1:15pm - Complete

Notes - Great July 4th holiday. Came back from camping last night and did this training at home in the afternoon.  Cut the volume in half from last week.  Felt really good.  No issues with left shoulder, arm, wrist etc.  Very pleased with where things stand.

7/2/18 Monday July 2, 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

2x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 1,2 (last set)

3x:
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 - Back off week. This was extremely easy, didn't even feel like I had done a thing.  Felt great all day.  A nice tonic training session.

6/30/18 Saturday June 30, 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 PR x 1/1 + BU FSQ x 1/1 (dropped BU PR after the first set)
scales x 1/1
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 night.  Feeling fantastic, had a great weekend.  Really happy for another successful cycle.  Couple of chiro visits and one body work session also helped sort out the left shoulder / arm significantly.  Onward and upward.