IN Priest Lake, ID
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - 20kg SN, DB 24kgs carries
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
20kg SN x 10/10, x 2
20kg SN x 10/10
20kg 1H SW + SN x 10/10 (alternating hands each rep)
various OH + walking, rack + walking, farmer carries - DB 24kgs
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - A great end to a week at Priest Lake. In addition to the KB work I was swimming in the lake a bunch, riding bikes, taking in a bunch of beautiful sunshine, and just generally enjoying life. A memorable and great week with the kids and Leah and her family.
Saturday, August 11, 2018
8/10/18 Friday August 10, 2018 (DB 24kgs complex)
In Priest Lake, ID
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - DB 24kgs complex
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
DB 24kgs complex:
20 minutes
DB 24kgs CL x 2 FSQ x 2/2
DB 24kgs CL x 3 FSQ x 3/3
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Hardest training session of the week. Challenging, double front squats, cannot remember the last time I did them. Felt great. Really good form, I didn't have any issues at all. Doing BU FSQs in the warm up for months has maintained my squatting form and I think all of the snatching has just overall improved my hips and low back. This was very encouraging.
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - DB 24kgs complex
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
DB 24kgs complex:
20 minutes
DB 24kgs CL x 2 FSQ x 2/2
DB 24kgs CL x 3 FSQ x 3/3
DB 24kgs CL x 5 FSQ x 5/5
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Hardest training session of the week. Challenging, double front squats, cannot remember the last time I did them. Felt great. Really good form, I didn't have any issues at all. Doing BU FSQs in the warm up for months has maintained my squatting form and I think all of the snatching has just overall improved my hips and low back. This was very encouraging.
8/8/18 Wednesday August 8, 2018 (24kg KB aerobics)
IN Priest Lake, ID
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - 24kg KB aerobics
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
20 minutes
24kg CL x 1 PR x 1 FSQ x 1 SN x 5, set down, switch hands
24kg CL x 2 PR x 2 FSQ x 2 SN x 5, set down, switch hands
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Very good training session, reasonably challenging doing the ladder up to 3, keeping snatches at 5 every set.
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - 24kg KB aerobics
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
20 minutes
24kg CL x 1 PR x 1 FSQ x 1 SN x 5, set down, switch hands
24kg CL x 2 PR x 2 FSQ x 2 SN x 5, set down, switch hands
24kg CL x 3 PR x 3 FSQ x 3 SN x 5, set down, switch hands
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Very good training session, reasonably challenging doing the ladder up to 3, keeping snatches at 5 every set.
8/6/18 Monday August 6, 2018 (DB 24kgs complex)
In Priest Lake, ID
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - DB 24kgs complex
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
DB 24kgs complex:
20 minutes
DB 24kgs CL x 2 SS PR x 2/2
DB 24kgs CL x 3 SS PR x 3/3
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Good training session. Got about 40 reps each lift. 4 sets of the 2/3/5 ladder.
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - DB 24kgs complex
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
DB 24kgs complex:
20 minutes
DB 24kgs CL x 2 SS PR x 2/2
DB 24kgs CL x 3 SS PR x 3/3
DB 24kgs CL x 5 SS PR x 5/5
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Good training session. Got about 40 reps each lift. 4 sets of the 2/3/5 ladder.
8/4/18 Saturday August 4, 2018 (24kg KB aerobics)
IN Spokane
7:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:35am - 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
7:50am- Training session - 24kg KB aerobics
2x:
24kg TGU x 1/1
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
20 minutes
24kg CL x 1 PR x 1 FSQ x 1 SN x 5, set down, switch hands
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Solid training session in Spokane at my future in laws before heading to Priest Lake for a week.
7:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:35am - 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
7:50am- Training session - 24kg KB aerobics
2x:
24kg TGU x 1/1
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
20 minutes
24kg CL x 1 PR x 1 FSQ x 1 SN x 5, set down, switch hands
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Solid training session in Spokane at my future in laws before heading to Priest Lake for a week.
8/3/18 Friday August 3, 2018 (TGU ladder, 32kg C&P, 24kg H2H SW)
7:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:35am - 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
7:50am- Training session - TGU ladder, 32kg C&P, 24kg H2H SW
24kg TGU x 1/1
28kg TGU x 1/1
32kg TGU x 1/1
36kg TGU x 1/1
5x:
32kg C&P x 1/1, x 2/2
24kg H2H SW
5 sets go until bell slows down.
Was about 15-20 reps per set.
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
8:40am - Complete
Notes - Finally getting back to logging all of my training since leaving for Priest Lake on Friday the 3rd. This was a good ending to the cycle. Pressing groove has certainly been improving. More engagement of the lats, pressing the bell vertically. The video over time shows the improvements.
7:35am - 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
7:50am- Training session - TGU ladder, 32kg C&P, 24kg H2H SW
24kg TGU x 1/1
28kg TGU x 1/1
32kg TGU x 1/1
36kg TGU x 1/1
5x:
32kg C&P x 1/1, x 2/2
24kg H2H SW
5 sets go until bell slows down.
Was about 15-20 reps per set.
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
8:40am - Complete
Notes - Finally getting back to logging all of my training since leaving for Priest Lake on Friday the 3rd. This was a good ending to the cycle. Pressing groove has certainly been improving. More engagement of the lats, pressing the bell vertically. The video over time shows the improvements.
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