12/12/18 Wednesday December 12, 2018 (DB 24kgs stepback lunges, 24kg 1H SW)

Back home from DC

1:30pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

2:00pm - 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

2:15pm- Training session -

2x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10

5x:
DB 24kgs step back lunges x 5/5
24kg 1H SW x 5/5

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

2:45pm - Complete

Notes - Very tired and jet-lagged getting back from DC, but wanted to get in some work today.  Left low back / top of hip is a bit lit up from the traveling.  Need to work on it.  Probably do the Pain Free stretches for supine groin the next few nights.

12/11/18 Tuesday December 11, 2018 (DB 45lb CL&Jerks)

Training in Washington DC

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

6:45am - Kettlebell warm up

20lb halos x 5/5
45lb windmills x 3/3

7:00am- Training session - DB 45lb CL&Jerks

2x:
45lb TGU x 1/1
45lb GSq x 5
45lb SW x 20

DB 45lb CL&Jerks, didn't count sets or reps.  Overall it was about 7 sets at 7 reps each, about 50 reps is what I was aiming for. 

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

8:00am - Complete

Notes - Training from the hotel in DC for work.  I felt like getting an extra workout in this week just to shake out the cobwebs and mix it up.  Went for clean and jerks, wanted to sweat a bit (effective choice).

12/10/18 Monday December 10, 2018 (70lb dumbbell push press, pull-ups, push-ups)

Training in Washington DC

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

6:45am - Kettlebell warm up

20lb halos x 5/5
45lb windmills x 3/3

7:00am- Training session - 70lb dumbbell push press, pull-ups, push-ups

2x:
45lb TGU x 1/1
45lb GSq x 5
45lb SW x 20

5x:
DB 45lb CL x 5

55lb dumbbell push press x 5/5
65lb dumbbell push press x 5/5

5x:
70lb dumbell push press x 5/5
pull-up x 2
push-up x 10

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

8:00am - Complete

Notes - Training from the hotel in DC for work.  Very good training session.  Mix of light kbs and heavier dumbbell, plus body weight.  Very effective.

12/8/18 Saturday December 8, 2018 (TGU, DL, bodyweight)

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

9:15am - 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

9:30am- Training session - 24kg, body weight

5x:
24kg TGU x 1/1
48kg DL x 5
Backward SL lunges x 5/5
pull-up x 2

push-up 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

10:00am - Complete

Notes - Getting around to logging this on Wed.  Things have been going well. Went to DC and back this week for work.