11/30/18 Friday November 30, 2018 (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 - Body weight

10x:
Body weight squats x 10
Backward SL lunges x 5/5
pull-up x 2
push-up x 10

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

8:00am - Complete

Notes - Ok, that's it.  SFG II re certification tomorrow morning.  Fingers crossed this all goes well for me.

11/28/18 Wednesday November 28, 2018 (DB 24kgs CL + stepback lunges complex, 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 CL + 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

5x:
DB 24kgs CL x 5, step back lunges x 5/5 (complex)
pull-up x 1
24kg SN x 10/10

25 DB CL
25/25 lunges
100 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 - A very solid training session.  Love those double cleans.  This felt great.  Definitely nervous for SFG II this weekend.  I am feeling healthy and strong, hope this carries me through.

11/26/18 Monday November 26, 2018 (32/40kg CL+ PPR, push-ups)

6:00am - 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

7:00am- Training session - 32/40kg 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 FSQ x 3/3
24kg BU PR x 2/2

24kg 2H SW x 10
24kg 1H SW x 5/5
32kg 2H SW x 10
32kg 1H SW x 5/5
36kg 2H SW x 10
36kg 1H SW x 5/5
40kg 2H SW x 10
48kg 2H SW x 10

24kg CL+PPR x 5, set down, switch hands

4x:
32kg CL+PPR x 5, set down, switch hands
40kg CL+PPR x 1, set down, switch hands
push-ups 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

7:45am - Complete

Notes - Last few training days before SFGII on Saturday.  This will be interesting.  I am definitely feeling strong.  I hope I can bring it all together.

11/24/18 Saturday November 24, 2018 (bodyweight)

Kanapauli, Maui HI

7:15am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

8:00am- Training session - Body weight

10x:
Body weight squats x 10
Backward SL lunges x 5/5
push-up x 10

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

8:30am - Complete

Notes - Good body weight session before heading home from the honeymoon.  This is always a good solid go-to body weight session when no weights are handy.

11/23/18 Friday November 23, 2018 (40kg PR, 40kg 2H SW)

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

Training from the Block, Lahaina, Maui HI

8:00am- Training session - 40kg PR, 2H SW

24kg BU FSQ x 3/3
24kg BU FSQ x 2/2
24kg 2H SW x 10

24kg BU FSQ x 3/3
24kg BU FSQ x 2/2
24kg 1H SW x 10/10

32kg 2H SW x 10
32kg 1H SW x 5/5, 5/5

40kg 2H SW x 10

32kg loaded CL x 1/1
40kg loaded CL x 1/1

24kg CL&PR x 5/5
pull-up x 1

6x:
32kg CL&PR x 3/3
pull-up x 1
40kg CL&PR x 1/1
pull-up x 1

3x:
40kg 2H SW x 10

rolling

Band wrist extensions, 10 x 2 sets per hand

9:15am - Complete

Notes - Very good training session today from the Block in Lahaina.  40kg presses went up the fastest I have ever experienced.  I have been sleeping and resting a lot here during our honeymoon, and the benefits are showing.  With the way the 40kg went up today, it is very possible that I have a 48kg Beast press if everything goes perfectly on the day of the SFGII testing (December 1).  In any event, I know I have been getting stronger the last several months as the objective evidence is there.  I am very pleased.

11/21/18 Wednesday November 21, 2018 (DB 28kgs stepback lunges, 24kg SN)

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

Drive to the Block, Lahaina, Maui


8:30am- Training session - DB 28kgs stepback lunges, SN

2x:
24kg FSQ x 3/3
24kg BU PR x 2/2
24kg 2H SW x 10
24kg 1H SW x 5/5

2x:
DB 24kgs step back lunges x 5/5

6x:
DB 28kgs step back lunges x 3/3 (last set additional 2/2)
24kg SN x 10/10

30/30 lunges
120 snatches 

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

9:30am - Complete

Notes - Went to a great kettlebell gym in Lahaina, the Block, where the owner Anthony took care of me.  Nice spot.  Got to pick up some bells, got in some very good work.  Not used to the heat or humidity here, I worked up a hell of a sweat and some challenges with heavy breathing.  I was happy to get a bit of practice snatching this week.  I will be back on Friday, and will work on some heavy one-arm pressing, pull-ups, and swinging some heavier bells. 

11/19/18 Monday November 19, 2018 (DB Push Press, DB SQ, Other)

From Maui, HI

7:30am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

8:15am- Training session - DB Push Press, DB SQ, Other

DB Arnold Press 50lb x 10/10
DB SQ 50 lb x 10/10

DB Arnold Press 60lb x 5/5
DB SQ 60 lb x 5/5

DB Push Press 70lb x 3/3
DB SQ 70 lb x 3/3

5x:
DB Push Press 70lb x 5/5
Push-ups x 10
DB SW 70 lb x 10

Step-back lunges x 10/10

Static double farmer carry holds 75lbs each hand, hold for time, x 2

rolling

Band wrist extensions, 10 x 2 sets per hand

9:15am - Complete

Notes - Documenting this on Wed before T-day.  Very good training session.  Push pressing the dumbbells is a little harder than kettlebells.  The 70lb dumbbells felt right in terms of being challenging yet also being able to get in some reps. 

11/17/18 Saturday November 17, 2018 (bodyweight)

Grand Wailea, Maui HI

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

6:30pm- Training session - Body weight

10x:
Body weight squats x 10
Backward SL lunges x 5/5
push-up x 10

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

7:00pm - Complete

Notes - Getting to documenting this on Wed before T-day.  Honeymoon is going fantastic.  Feeling great.  Lots of sun, and rest, some workouts, and fun in between.

11/16/18 Friday November 16, 2018 (DB Arnold Press, DB SQ, Other)

From Maui, HI

8:30am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

9:15am- Training session - DB Arnold Press, DB SQ, Other

DB Arnold Press 50lb x 10/10
DB SQ 50 lb x 10/10

DB Arnold Press 60lb x 5/5
DB SQ 60 lb x 5/5

DB Arnold Press 70lb x 3/3
DB SQ 70 lb x 3/3

DB Arnold Press 80lb x 1/1

5x:
DB Arnold Press 70lb x 3/3
DB SW 50lb x 10, or 70 lb x 10

DB SN 50lb x 5/5, x 2

3x:
Push-ups x 10
Pull-ups x 3
Step-back lunges x 10/10

Static double farmer carry holds 75lbs each hand, hold for time, x 2

rolling

Band wrist extensions, 10 x 2 sets per hand

10:15am - Complete

Notes - Great overall training session from the Grand Wailea in Maui, HI where we are staying for our honeymoon.  Did some searching around on YouTube and decided on the one-arm Arnold Press as the best substitute for one-arm press training given lack of equipment options here.  Tried a few other lifts as well with dumbbells, front-squatting I also used the Arnold Press position for the rack, which worked well.  For other days I am planning on push-pressing dumbbells for reps, likely with a 75lb dumbbell, or 80lb, need to see how that feels.  It's more challenging than a kettlebell. I also will be doing some double step-back lunges, and will see about doing more snatches.  That as well was a bit challenging with a dumbbell, but I made do.

11/14/18 Wednesday November 14, 2018 (5 min SN test, DB 32kgs stepback lunges, pull-ups)

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 - 5 min SN test, DB 32kgs stepback lunges, pull-ups

2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10

5 min SN test with the 24kg, 100 reps, took 5:08 (missed by 8 seconds)

Rep scheme was 15/15 10/10, set down, 10/10 set down, 10/10 set down, 5/5

2x:
DB 24kgs step back lunges x 5/5

DB 28kgs step back lunges x 3/3
pull-up x 1

5x:
DB 32kgs step back lunges x 2/2
pull-up x 1

28/28 lunges

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 - Writing this from Maui on Friday on my honeymoon! Obviously not hitting the snatch test at under 5 minutes was frustrating.   I had been fighting a cold.  It was very tough to breath and that was the issue for the test, not strength.  My goal for the test is to go 15/15 10/10 10/10, get to 70 reps, without setting the bell down.  I was at about 2:15 when I got the first 50 reps done, and set the bell down.  That is very good tempo and it is what I need to finish the test.  I have to get the next 20 reps in before setting the bell down.  From there I will go ideally 10/10 5/5 for the final 30 reps.   Since I was close, I will consider it an overall ok result, as it tells me generally where I stand.  I can do better on the day of the test. 

11/12/18 Monday November 12, 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

24kg 2H SW x 10
24kg 1H SW x 5/5
32kg 2H SW x 10
32kg 1H SW x 5/5
36kg 2H SW x 10
36kg 1H SW x 5/5
40kg 2H SW x 10
44kg 2H SW x 10

24kg CL+PPR x 5, set down, switch hands

2x:
32kg CL+PPR x 5, set down, switch hands
push-ups x 10

36kg CL+PPR x 3, set down, switch hands
push-ups x 10

2x:
40kg CL+PPR x 1/1, x 2
push-ups x 10

40kg 2H SW x 10
44kg 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

8:00am - Complete

Notes - Back-off week, but still getting in good volume.  Felt great today.  I really like push-press.  I feel like this lift has a long run-way ahead of it for me.

11/10/18 Saturday November 10, 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
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

10:00am - Complete

Notes - Felt great.  Good to see this after several weeks of heavy training.  Pleased with progression for sure.

11/9/18 Friday November 9, 2018 (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 - 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

24kg PR x 5/5

32kg 2H SW x 10

32kg loaded CL x 1/1

36kg 2H SW x 10

36kg loaded CL x 1/1

40kg 2H SW x 10

40kg loaded CL x 1/1

44kg 2H SW x 10

44kg loaded CL x 1/1

5x:
36kg PR x 3/3
pull-up x 1

2x:
36kg 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

8:15am - Complete

Notes - A little different approach today.  I was feeling run down by the time I got to pressing, and I also didn't have much time.  I settled somewhat accidentally on pressing the 36kg for reps and rounds.  I did my first set thinking it was the 32 and wondered why it was so damn heavy:) I just rolled from there and decided 5 sets of 3/3 and pull-ups would be effective and efficient.  This was a strong effort in the circumstances and I think it was best not to redline it today and push the 40kg.  Had a very hard training day on Wed, this is week 4, I need a deload week, sleep hasn't been great either. 

11/7/18 Wednesday November 7, 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
pull-up x 1
24kg SN x 11/11

5x:
DB 32kgs step back lunges x 3/3
pull-up x 1
24kg SN x 11/11

28/28 lunges
132 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 - Now that was challenging. One of the toughest training sessions I have run, ever.  Stayed controlled, all good reps.  3/3 with the double 32s is something else.  I think on a long-term basis the double 28s are likely the sweet spot here where you can get really good volume with something heavy.  At 32s, it is tough to imagine getting to 5/5 under control, for multiple sets. With that said, slow and steady wins the race.  I am getting very significant mileage out of these lifts.  132 snatches with the 24 is very significant volume for me as well.  Proud of this one.

11/5/18 Monday November 5, 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

24kg 2H SW x 10
24kg 1H SW x 5/5
32kg 2H SW x 10
32kg 1H SW x 5/5
36kg 2H SW x 10
36kg 1H SW x 5/5
40kg 2H SW x 10
44kg 2H SW x 10

24kg CL+PPR x 5, set down, switch hands

2x:
32kg CL+PPR x 5, set down, switch hands

36kg CL+PPR x 3, set down, switch hands
push-ups x 10

3x:
40kg CL+PPR x 1/1, x 3 (singles going back and forth)
push-ups x 10

40kg 2H SW x 10
44kg 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

8:00am - Complete

Notes - Very solid training today.  More reps with the 40kg.  Getting it overhead, and swinging it quickly, as well as the 44kg.  This is going well.  My first push press actually was the 44kg by accident, which I got up overhead with no issues.  It did feel heavy.  I need to get some heavy cleans and swings in with the 44kg over the next few weeks for sure. 

11/3/18 Saturday November 3, 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 - Felt great.  Good to see this after several weeks of heavy training.  Pleased with progression for sure.

11/2/18 Friday November 2, 2018 (32/36/40kg PR, 40/44kg 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

24kg PR x 5/5

32kg 2H SW x 10

32kg loaded CL x 1/1

36kg 2H SW x 10

36kg loaded CL x 1/1

40kg 2H SW x 10

40kg loaded CL x 1/1

3x:
32kg PR x 3/3
pull-up x 1
36kg PR x 2/2
pull-up x 1
40kg PR x 1/1 (on the last set, got the L, fail R, set bell down, did another loaded CL on the L, then got the R on a serious grind)
pull-up x 1

40kg 2H SW x 10
44kg 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

8:15am - Complete

Notes - This was a great training session.  A huge grind to get the last 40kg PR on the R side, after a fail on the 3rd round.  Was seriously pumped.  A lot of heavy bells in this session today.  Trying to get the body used to them again.  I am going to continue to use swings to move the bells fast so my body gets used to handling them.  And cleans.