12/28/18 Friday December 28, 2018 (DB 24kg C&J, Jerks)

Tom McCall waterfront park, Portland Oregon

7:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:45am- Training session - DB 24kg C&J, Jerks

DB 24kg farmer walk x 3 minutes (get bells from hotel to park)

24kg rack hold x 1/1
24kg overhead hold x 1/1
24kg FSQ x 1/1
24kg windmill x 1/1
DB 24kg rack hold x 1/1

24kg 2H SW x 10
24kg 1H SW x 10/10

3x:
DB 24kg CL x 3 PR x 1 FSQ x 2

4x:
DB 24kg C&J x 3
DB 24kg C&J x 3
DB 24kg Jerk x 7

24kg 2H SW x 10
24kg 1H SW x 10/10

DB 24kg farmer walk x 3 minutes

rolling

Band wrist extensions, 10 x 2 sets per hand

8:30am - Complete

Notes - Had a ton of fun doing this session across from the hotel we stayed in Hotel Rose, downtown Portland, across from Tom McCall waterfront park.  Back in my hometown, never thought I would doing bells at this iconic park on a rainy morning in December!!  It was great.  Wanted to keep things simple, just two bells, the 24s.  Clean and Jerks and just Jerks were on the menu.  Amazing exercise that I really enjoy doing a lot. I didn't push that hard, I think this is an exercise that I do need to push harder in the future and really challenge myself with.

12/26/18 Wednesday December 26, 2018 (32kg 1H SW, DB 24kgs stepback lunges, push-ups)

7:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:05am - 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

8:20am- Training session - 32kg 1H SW, DB 24kgs stepback lunges, push-ups

2x:
24kg TGU x 1/1
48kg DL x 5
24kg GSq x 5
24kg 2H SW x 10

24kg 1H SW x 10/10
32kg 2H SW x 10

10x (on the minute, 10 minutes):
32kg 1H SW x 5/5

5x:
DB 24kgs step back lunges x 5/5
push-ups 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

9:00am - Complete

Notes - Writing this late Friday after a trip to Portland.  Great training session.  Things are going well here, I am feeling good.  Right now I am trying to formulate an approach and training plan for right after the holidays.  I have been working on consistently doing 1H SW with the 32kg and building up volume.  This is my prep for the snatch test.  Trying to be really powerful, straight arm, feel the lats engage, hip snap.  I continue to feel like keeping at least one day of backward lunges in my weekly program is very beneficial for single leg strength as well as it just seems like my pelvis and low back respond really well to this movement.  It opens things up for me.