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.