4/4/18 Wednesday April 4, 2018 (DB 24kgs 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 complex

3x:
24kg TGU x 1/1
24kg renegade row x 3/3
wall sit x 1 minute

Complex 5x:

DB 24kgs CL x 3, PP PR x 3, step-back lunges 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 - Good training session, felt powerful today, movements were strong.  Left hip and low left back have been acting up a little bit since Monday's training.  Not terrible but a little off.  Need to double up on R hip flexor release and standing on left leg.  I think the R hip flexor is tight - could tell from the video today of step-back lunges.  Need to get it opened up as I think it puts pressure on my L side if it is closed off.

4/2/18 Monday April 2, 2018 (28kg 1H SW / push-ups)

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 - 28kg 1H SW / push-ups

3x:
20kg TGU + high bridge x 1/1
Pull-up x 3
48kg wall DL x 5
24kg 2H SW x 10

8x superset:

28kg 1H SW x 5/5
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

8:00am - Complete

Notes - Solid training day, things feeling good.  Swings way more powerful and technique is so much improved over the last several weeks.  Feels really good to 1H SW again, I didn't do this for a very long time, it's great to be back with the movement feeling good.

3/31/18 Saturday March 31, 2018 (24kg TGU / pull-ups / push-ups)

8:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:35am - 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

8:50am- Training session - 24kg TGU / pull-ups / push-ups

3x:
24kg TGU  x 1/1
pull-ups x 3
push-ups x 5

rolling
hanging from the bar
cossack stretches

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:10am - Complete

Notes - Simple body work day, with some get-ups.  Felt good.