5/14/18 Monday May 14, 2018 (DB 28kgs CL SS PR mini 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 28kgs CL SS PR mini complex

2x:
24kg TGU x 1/1
Scales x 2/2
20/24kg BU PR x 1

DB 24kgs CL x 2 SS PR x 2

3x:
DB 28kgs CL x 1 SS PR x 1

DB 28kgs CL x 2 SS PR x 2

DB 28kgs CL x 3 SS PR x 3

6x:
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

8:00am - Complete

Notes - Writing this on Monday afternoon.  Good session, felt very strong during the session, same left hip and low back feeling as last week.  Pressing still not as easy on the body as other lifts.  I am thinking maybe I need to roll out my feet after these pressing sessions or otherwise figure out a better cool down technique in addition to rolling.

5/12/18 Saturday May 12, 2018 (24kg, bodyweight)

11:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

11:35am - 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

11:50am- Training session - 24kg, body weight

3x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
bird dogs x 5/5
pull-up x 2
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

12:15pm - Complete

Notes - Very easy session, I like these Saturday low-stress sessions that get in some movement, little strength, more of a re-charge for the body.

5/11/18 Friday May 11, 2018 (SW / SN)

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 - SW / SN

2x:
24kg TGU x 1/1
Scales x 2/2
48kg DL x 5

5x:
32-40kg 2H SW x 5 (32kg, 36kg, 40kg, 36kg, 40kg)
28kg 1H SW x 5/5
24kg 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

7:30am - Complete

Notes - Finally getting around to writing this on Monday.  Very good training session on Friday, felt great, snatching always does wonders for my back, really enjoy it.