4/21/18 Saturday April 21, 2018 (24kg TGU / pull-ups / push-ups / DB 28kgs carry)

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

8:05am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1

8:20am- Training session - 24kg TGU / pull-ups / push-ups / DB 28kgs carry

3x:
24kg TGU x 1/1
Pull-up x 2
Push-ups x 5

DB 28kgs carry x 3 minutes

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.  Was feeling a little tired Saturday morning, had been a long week with a lot of traveling, so I decided to go a little lighter with a quick session.  This was perfect, felt good.  Did a lot of playing basketball, baseball, took a long walk at Greenlake this weekend as well.  Feeling very good, legs are feeling great as is low back.  Things have come a long way in the last couple of months.

4/20/18 Friday April 20, 2018 (SN ladders 20/24/28kg)

Training in Spokane

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1

6:30am- Training session - SN ladders 20/24/28kg

3x:
28kg TGU x 1/1
24kg Renegade Row x 3/3
DB 16kg BU FSQ x 3

3x:
20kg SN x 6/6
24kg SN x 6/6
28kg SN x 4/4

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
Indian Clubs x 5 minutes

7:35am - Complete

Notes - Writing this on Sunday night.  Feeling really good, all weekend long.  Took my bells with me to Spokane on Thursday/Friday morning for work commitments - had a very good training session.  Subbed out pull-ups for rows as I didn't have good access to a pull up bar or equivalent.  28kg bell is feeling a lot like a 24kg for snatching, great sign.   The snatching focus has been very productive, this is a good lift for me and really seems to help open up my posterior chain.