2/27/19 Wednesday February 27, 2019 (32kg jerks, 40kg 2H SW, push-ups)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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

6:45am- Training session - 32kg jerks, 40kg 2H SW, push-ups

20kg TGU+Windmill x 1/1
48kg DL x 5
DB 20kg BU FSQ+PR  x 1/1
24kg 2H SW x 10, x 2

24kg TGU+Windmill x 1/1
48kg DL x 5
DB 20kg BU FSQ  + PR x 2/2
32kg 2H SW x 10, x 2

DB 20kgs Jerks x 5/5

DB 24kgs Jerks x 5/5

2x:
32kg Jerks x 3/3
40kg 2H SW x 5
Push-ups x 5
32kg Jerks x 5/5
40kg 2H SW x 5
Push-ups x 5
32kg Jerks x 7/7
40kg 2H SW x 5
Push-ups x 5

32kg Jerks x 10/10

40kg 2H SW x 10

Push-ups x 5

40 jerks, 40 swings, 40 push-ups

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

7:45am - Complete

Notes - This was a great training session.  Very, very pleased.  I like how things are going here. I had some bodywork done yesterday, worked on my left pec minor, opened it up, right scap, left glute.  Very helpful work.  Trending up here.

2/25/19 Monday February 25, 2019 (DB 28kgs CL+FSQ complex)

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 - DB 28kgs CL+FSQ complex

20kg TGU+Windmill x 1/1
24kg BU FSQ+PR  x 2/2
48kg DL x 5
24kg 2H SW x 10, x 2

24kg TGU+Windmill x 1/1
28kg BU FSQ + PR x 1/1
48kg DL x 5
28kg 2H SW x 10, x 2

DB 20kgs CL x 5 + FSQ x 5

DB 24kgs CL x 5 + FSQ x 5

2x:
DB 28kgs CL x 2 + FSQ x 2
DB 28kgs CL x 3 + FSQ x 3

DB 28kgs CL x 5 + FSQ x 5

36kg 2H Hike Swing Park x 5 (singles)
36kg 2H SW x 5
36kg 2H SW x 10, x 2

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

8:00am - Complete

Notes - Really good training session today.  I like where things are going.  Feeling good. Left shoulder significantly better and responding to lower training volume and focus on other lower body movements.

2/23/19 Saturday February 23, 2019 (variety)

12:45pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

1:15pm - 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

1:00pm- Training session - variety

2x:
24kg TGU x 1/1
48kg DL x 5
24kg GSq x 5
pull-up x 1
push-ups x 10

3x:
DB 20kgs jerks 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

1:30pm - Complete

Notes - Easy, i enjoyed this.  For whatever reason I have been called to the jerks lately.  I just feel like doing them, and they feel good. It's also a quick way to get the heart rate up and get a full body training effect.  I was doing the soft drop on these and getting into a nice rhythm.

2/22/19 Friday February 22, 2019 (DB 24kgs SW + step-back lunges, pull-ups, SN)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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

6:45am- Training session - DB 24kgs SW + step-back lunges, SN

20kg TGU+Windmill x 1/1
48kg DL x 5
20kg BU FSQ+PR  x 3/3
24kg 2H SW x 10, x 2

24kg TGU+Windmill x 1/1
24kg BU FSQ  + PR x 2/2
32kg 2H SW x 10, x 2

DB 20kgs SW x 5 + step-back lunges x 5/5
pull-up x 1

4x:
DB 24kgs SW x 5 + step-back lunges x 5/5

pull-up x 1

20kg deadstop SN x 5/5

24kg deadstop SN 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

7:45am - Complete

Notes - I was sick as a dog all day Thursday, very bad stomach bug.  Went to bed at 8pm Thursday night wondering how I would wake up today.  Thank goodness, I felt great.  This was a very encouraging session.  The double swings + step-back lunges were challenging, in a good way.  I took video and it looked pretty good.  I don't do double swings often but just felt like it.  I have been enjoying doing some complexes lately. I have not snatched in several weeks so ended with some dead stop snatches (singles basically) with the 20 and 24kg.  These felt fine actually.  I have about 10 day left to pass the snatch test.....

2/20/19 Wednesday February 20, 2019 (28kg jerks, push-ups)

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 - 28kg jerks

20kg TGU+Windmill x 1/1
DB 20kg BU FSQ+PR  x 1/1
24kg 2H SW x 10, x 2

24kg TGU+Windmill x 1/1
DB 20kg BU FSQ  + PR x 2/2
32kg 2H SW x 10, x 2

DB 20kgs PPR x 5/5
Push-ups x 5

DB 24kgs PPR x 5/5

Push-ups x 5

DB 24kgs Jerks x 5/5
Push-ups x 5

24kg Jerks x 5/5
Push-ups x 5

2x:
28kg Jerks x 6/6
Push-ups x 5
28kg Jerks x 8/8
Push-ups x 5
28kg Jerks x 10/10
Push-ups x 5

Birddogs x 3/3
Single leg work

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

8:00am - Complete

Notes - Good training session overall.  Freestyling this week.  I enjoy doing jerks and I think this exercise could actually be helpful in terms of working on stability in the overhead position for my left shoulder.  It's more controlled than for example snatching.  Dialing up TGUs as well likely makes sense in terms of getting something heavy overhead in a controlled fashion. 

2/18/19 Monday February 18, 2019 (DB 24kgs CL+FSQ complex)

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 - DB 24kgs CL+FSQ complex

20kg TGU+Windmill x 1/1
20kg BU FSQ+PR  x 3/3
48kg DL x 5
24kg 2H SW x 10, x 2

24kg TGU+Windmill x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2

DB 20kgs CL x 5/5 + FSQ x 5/5

5x:
DB 24kgs CL x 5/5 + FSQ x 5/5

32kg 2H SW x 10, x 2

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

8:00am - Complete

Notes - Taking a different route here.  I am going to freestyle a bit this week, do some bodywork, and re-assess where I am at at the end of this week.  I am tempted to switch directions here away from the ROP and try something else for a bit.  I am loving squatting right now and that is something I could push, and give the overhead work a break.  My only concern is that I am supposed to pass the snatch test by the first couple of days of March, and get it on video.  I don't have much time, and am not feeling confident in it right now given the back and forth issues with my left shoulder. 

2/16/19 Saturday February 16, 2019 (DB 35lb dumbell complex)

Palm Springs, CA

1 hr hike in the morning

3:00pm- Training session - DB 35lb dumbell complex

Warm - up - shoulder halos
DB 35lb dbs Front squats x 10/10
35lb db windmills x 3/3
35lb swings x 10

4x:
DB 35lb dumbbell complex

Push-press x 10 jerks x 10; working up to sets of 15 and then 20, mostly single arm but some doubles
Pull-up x 1
Push-ups x 5

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

4:00pm - Complete

Notes - Enjoyed this a lot.  Lots of single arm jerks.  Felt really good.

2/15/19 Friday February 15, 2019 (DB 35lb dumbell complex)

Palm Springs, CA

2:30pm- Training session - DB 35lb dumbell complex

Warm - up - shoulder halos

5x:
DB 35lb dumbbell complex

Front Squats x 5
Push-press x 10
Pull-up x 1
Push-ups x 10

I also threw in a number of Jerks, single arm, after the push-presses.  Sets of 10/10

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

3:30pm - Complete

Notes - Writing this on Saturday evening.  This was great.  Very therapeutic.  I got a "pump" which is something I have not really felt with KBs in some time given all of the focus on pure strength work.  A bit of "bodybuilding" work with the KBs may be in order.  I am going to look at Geoff Neupert's programming from MKM (More Kettlebell Muscle).  I think this may be a good time to switch things up.  Maybe do some doubles work with 20kgs.

2/13/19 Wednesday February 13, 2019 (TGU, GSq, DB 24kgs FSQ, step-back lunges)

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 - TGU / GSq / DB 24kgs FSQ / DB Step-back lunges

20kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 1/1
48kg DL x 5
24kg 2H SW x 10, x 2

24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2

DB 20kgs FSQ x 5/5

5x:
DB 24kgs FSQ x 5/5
Push-ups x 5

DB 20kgs FSQ x 5/5

2x:
DB 24kgs step-back lunges x 5/5
Bird dogs x 3/3

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

8:00am - Complete

Notes - Back in the game after taking several days off to rest my left trap / shoulder.  Have had two chiro visits the last couple of days, got an amazing release of a tight SM joint on the R side of my neck finally that really opened things up and was causing issues for me on my L trap, shoulder, etc.  Decided to stay away from overhead work today for anything heavy at all, and went with a combo of front squats and step-back lunges, two of my favorites.  Felt great.  Some bodywork in between.  Flying to Palm Springs for a long weekend now and will do a bit of body work, see if there are some light weights, but mostly focus on lower body and continuing to rest the upper body.  Going to see my body worker after I get back to try and again work on the left trap / shoulder and get this totally back on schedule. Will have to evaluate where I am at overall training-wise, and which direction I should head.  The ROP plan has set me back now 3 times over the last several months.  It may simply just be too much overhead volume.

2/8/19 Friday February 8, 2019 (ROP 32kg C&P ladders ( 1,2,3 x 3; 1,2 x 2), pull-ups, 7 minutes of SW)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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

6:45am- Training session - ROP 32kg C&P ladders (1,2,3 x 3 ,1,2 x 2)

24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3

32kg TGU x 1/1
28kg BU FSQ x 2/2
28kg BU PR x 2/2

24kg C&P x 5, set down, switch hands

32kg 2H SW x 10
32kg 1H SW x 5/5

ROP 1,2,3 x 2, 1,2 x 3

3x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands

2x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands

1 pull-up after each set of presses, so 13 pull-ups in all.

24/24 C&P

roll dice, 7 minutes of 1H SW with the 32kg

10/10 x 5 - 100 swings

rolling

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

7:45am - Complete

Notes - Writing this on Monday.  Been a tough run.  I felt perfectly find during this training session but Friday night my left shoulder starting to feel "off." There was some pain the last 48 to 72 hours and it is clicking quite a bit.  I took several hot baths, some pain meds, and have done some stretching, all of which definitely has been helpful and it is improving.  This week I will be taking more or less a forced rest.  I think it's likely a case of not building in enough back off weeks and the fact that this left shoulder is troublesome when going overhead.  At times it lacks stability, and with too much overhead volume there is a risk of problems.  I am trying to get some chiropractic and bodywork done before leaving for California Wed afternoon.

2/6/19 Wednesday February 6, 2019 (ROP 32kg PR ladders (1,2 x 3; 1 x 2), pull-ups, 7 minutes of 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 - ROP 32kg PR ladders (1,2 x 3, 1 x 2), pull-ups, 7 min SN

24kg TGU x 1/1
48kg DL x 5
DB 20kgs BU FSQ x 3/3
DB 20kgs BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10

32kg TGU x 1/1
48kg DL x 5
DB 20kgs BU FSQ x 3/3
DB 20kgs BU PR x 3/3

24kg C&P x 5, set down, switch hands

32kg 2H SW x 10
32kg 1H SW x 5/5

ROP 1,2 x 3, 1 x 2

3x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands

2x:
32kg PR x 1, set down, switch hands

1 pull-up after each set of presses, so 8 pull-ups in all.

9/9 C&P

roll dice, 7 minutes of SN with the 24kg

10/10 x 4 sets, 5/5/5/5 - 100 reps total

rolling

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

8:00am - Complete

Notes - Light day on ROP.  Came out of this feeling a bit dissapointed with the snatching, but I looked back on previous numbers and actually I am making a bit of progress.  Monday heavy days on the ROP are very challenging and the recovery is tough, so when you get to light snatching on Wed, the shoulders are still pretty smoked.  I think if I was doing this fresh I could pass the test.  I do see in video that I am "over" snatching into the lockout and making this more difficult than it needs to be.  I will work on the bell position in lockout, which should speed things up. 

2/4/19 Monday February 4, 2019 (ROP 32kg C&P ladders ( 1,2,3,4 x 3; 1,2,3 x 2), pull-ups, 9 minutes of SW)

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 - ROP 32kg C&P ladders (1,2,3,4 x 3, 1,2,3 x 2)

24kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10

24kg C&P x 5, set down, switch hands

32kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
32kg 2H SW x 10
32kg 1H SW x 5/5

ROP 1,2,3,4 x 3, 1,2,3 x 2

3x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands
32kg C&P x 4, set down, switch hands

2x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands

1 pull-up after each set of presses, so 22 pull-ups in all.

42/42 C&P

roll dice, 9 minutes of SW with the 32kg

Mostly 1H, 5/5, some 10/10.  About 100 1H SW.  Was tough.

rolling

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

8:00am - Complete

Notes - Writing this in the evening.  Things are getting tougher in terms of recovery time.  No issues at all during this training session, though it takes an extremely long time to get through this work.  The volume will creep up on you for sure.  Doing some bodywork and acupuncture tomorrow - definitely will need it.

2/2/19 Saturday February 2, 2019 (TGU, GSq, DB FSQ, step-back lunges)

9:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

9:45am - 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

10:00am- Training session - TGU / GSq / DB FSQ / DB Step-back lunges

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

5x:
DB 24kgs FSQ x 5/5

4x:
DB 24kgs step-back lunges 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

10:30am - Complete

Notes - Really enjoyed this.  Love getting in a little variety on these Saturday sessions.  Squatting is feeling really strong, as are the step-back lunges.

2/1/19 Friday February 1, 2019 (ROP 32kg C&P ladders ( 1,2,3 x 2; 1,2 x 3), pull-ups, 5 minutes of SW)

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

6:00am - 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

6:15am- Training session - ROP 32kg C&P ladders (1,2,3 x 1,1,2 x 4)

24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3

24kg C&P x 5, set down, switch hands

32kg TGU x 1/1
28kg BU FSQ x 1/1
28kg BU PR x 1/1

32kg 2H SW x 10
32kg 1H SW x 5/5

ROP 1,2,3 x 2, 1,2 x 3

2x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands

3x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands

1 pull-up after each set of presses, so 12 pull-ups in all.

21/21 C&P

roll dice, 5 minutes of 1H SW with the 32kg

5/5 x 7 - 70 swings

rolling

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

7:15am - Complete

Notes - Still quite easy training.  This is interesting.  We'll see how this goes as ladders climb.  For now, not hard at all.