9/26/18 Wednesday September 26, 2018 (DB 24kgs stepback lunges, pull-ups / 24kg SN)

5:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:15am - 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

6:30am- Training session - DB 24kgs 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

4x:
DB 24kgs step back lunges x 3/3
pull-up x 2
DB 24kgs step back lunges x 5/5

24kg SN x 6/6

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

7:10am - Complete

Notes - Very good training session.  Realized I forgot to get some swings in.  Will pick those up on Friday. Want to get back to more like 100 swings to warm up, lighter bells.

9/24/18 Monday September 24, 2018 (32kg CL+Jerk)

6:15am - 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 - 32kg CL+Jerk

2x:
24kg TGU x 1/1
20kg BU PR x 3/3 / 2nd set 24kg x 1/1
20kg BU FSQ x 3/3 / 2nd set 24kg x 1/1

24 / 32kg SW 60 reps, different variations

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

4x:
32kg CL+Jerk x 5, set down, switch hands

20 total CL+Jerks per arm.

rolling

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

7:40am - Complete

Notes - A strong effort today.  Clean and jerks with a 32kg for 5s is no joke and definitely gets much harder as you add up the sets. I like it, though I suspect overall for me that keeping with push presses, and increasing weight on those, may be better than jerks. The 2nd knee bend to get under the weight as it goes into lockout can continue to have the potential for pelvis issues for me.  I think on Friday I will try some CL + Push Press to see how I like that.  I think I can push that exercise pretty far.

9/22/18 Saturday September 22, 2018 (24kg, bodyweight)

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

8:00am - 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

8:15am- Training session - 24kg, body weight

3x:
24kg TGU x 1/1
48kg DL x 5
pull-up x 1, x2, x3 (+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

8:45am - Complete

Notes - finally getting to writing these notes on Wed.  Things have been going very well.  Feeling good.