11/16/18 Friday November 16, 2018 (DB Arnold Press, DB SQ, Other)

From Maui, HI

8:30am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

9:15am- Training session - DB Arnold Press, DB SQ, Other

DB Arnold Press 50lb x 10/10
DB SQ 50 lb x 10/10

DB Arnold Press 60lb x 5/5
DB SQ 60 lb x 5/5

DB Arnold Press 70lb x 3/3
DB SQ 70 lb x 3/3

DB Arnold Press 80lb x 1/1

5x:
DB Arnold Press 70lb x 3/3
DB SW 50lb x 10, or 70 lb x 10

DB SN 50lb x 5/5, x 2

3x:
Push-ups x 10
Pull-ups x 3
Step-back lunges x 10/10

Static double farmer carry holds 75lbs each hand, hold for time, x 2

rolling

Band wrist extensions, 10 x 2 sets per hand

10:15am - Complete

Notes - Great overall training session from the Grand Wailea in Maui, HI where we are staying for our honeymoon.  Did some searching around on YouTube and decided on the one-arm Arnold Press as the best substitute for one-arm press training given lack of equipment options here.  Tried a few other lifts as well with dumbbells, front-squatting I also used the Arnold Press position for the rack, which worked well.  For other days I am planning on push-pressing dumbbells for reps, likely with a 75lb dumbbell, or 80lb, need to see how that feels.  It's more challenging than a kettlebell. I also will be doing some double step-back lunges, and will see about doing more snatches.  That as well was a bit challenging with a dumbbell, but I made do.

11/14/18 Wednesday November 14, 2018 (5 min SN test, DB 32kgs stepback lunges, pull-ups)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - 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

7:20am- Training session - 5 min SN test, DB 32kgs stepback lunges, pull-ups

2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10

5 min SN test with the 24kg, 100 reps, took 5:08 (missed by 8 seconds)

Rep scheme was 15/15 10/10, set down, 10/10 set down, 10/10 set down, 5/5

2x:
DB 24kgs step back lunges x 5/5

DB 28kgs step back lunges x 3/3
pull-up x 1

5x:
DB 32kgs step back lunges x 2/2
pull-up x 1

28/28 lunges

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

8:10am - Complete

Notes - Writing this from Maui on Friday on my honeymoon! Obviously not hitting the snatch test at under 5 minutes was frustrating.   I had been fighting a cold.  It was very tough to breath and that was the issue for the test, not strength.  My goal for the test is to go 15/15 10/10 10/10, get to 70 reps, without setting the bell down.  I was at about 2:15 when I got the first 50 reps done, and set the bell down.  That is very good tempo and it is what I need to finish the test.  I have to get the next 20 reps in before setting the bell down.  From there I will go ideally 10/10 5/5 for the final 30 reps.   Since I was close, I will consider it an overall ok result, as it tells me generally where I stand.  I can do better on the day of the test.