3/30/19 Saturday March 30, 2019 (DB 20kgs jerks + push ups)

8:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:45am - 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

9:00am- Training session - DB 20kgs jerks + push-ups

20kg TGU + windmill x 1/1
48kg DL x 5
24kgGSq x 5
24kg TGU + windmill x 1/1
48kg DL x 5
24kgGSq x 5
24kg 2H SW x 10

5x:
DB 20kgs jerks x 10
push-ups 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

9:30am - Complete

Notes - Writing this at the end of the day.  A great day.  Feeling really good and strong.  Going to have a back off week next week. Need to study some programming and decide what I want to do next. 

3/29/19 Friday March 29, 2019 (DB 28kgs step-back lunges, 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 28kgs step-back lunges, SN

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

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

DB 24kgs step-back lunges x 5/5
24kg SN x 7/7

5x:
DB 28kgs step-back lunges x 5/5

24kg SN x 7/7

DB 28kgs farmer walks, 2 mins, 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

7:30am - Complete

Notes - Continued progress.  More reps on the snatch.  Just pushing up slowly over time here to get comfortable with the movement again. Didn't feel as hard as it has.

3/27/19 Wednesday March 27, 2019 (48kg 2H SW, 36kg 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 - 48kg 2H SW, 36kg jerks, push-ups

24kg TGU+Windmill x 1/1
48kg DL x 5
DB 20kg BU FSQ+PR  x 3/3

24kg TGU x 1/1
48kg DL x 5
DB 24kg BU FSQ  + PR x 1/1 (solid effort here)

24kg 2H SW x 10
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10, x 5 - 50 reps

32kg Jerks x 5/5

5x:
36kg Jerks x 6/6
Push-ups x 10

60 jerks, 50 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

8:00am - Complete

Notes - Very pleased with this training session.  Heavy 2H SW are coming along, these are great for power.  I am somewhat tempted to get a couple of heavier kettlebells, haven't bought any in years.  However I think the barbell has to come next.  Jerks going very well.  I think the time in lockout with a heavy bell is definitely helping stability.  I am delighted at how good my left shoulder has felt.  The bodywork combined with lower body focused training plan has been working very, very well.  Really pleased.  With some of the stuff I have been doing, I might be at my strongest.  Which is why next week is going to be a backoff week:)

3/25/19 Monday March 25, 2019 (44kg 2H SW, DB 32kgs CL+FSQ complex)

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

7:00am - 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

7:15am- Training session - 44kg 2H SW, DB 32kgs CL+FSQ complex

20kg TGU+Windmill x 1/1
48kg DL x 5
20kg BU FSQ+PR  x 3/3

24kg TGU x 1/1
48kg DL x 5
24kg BU FSQ + PR x 1/1

24kg 2H SW x 10
32kg 2H SW x 10
40kg 2H SW x 10

5x:
44kg 2H SW x 10

DB 24kgs CL x 5 + FSQ x 5

4x:

DB 32kgs CL x 2 + FSQ x 2

rocking
hanging from the bar

DB 32kgs CL x 3 + FSQ x 3

rocking
hanging from the bar

body weight work 3 minutes
Indian clubs 2 minutes

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

8:15am - Complete

Notes - Fantastic session.  Really making good progress here.  Very strong work.  Double 32s, cleaning these, squatting these for reps.  Definitely getting stronger.

3/23/19 Saturday March 23, 2019 (DB 20kgs jerks + push ups)

7:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

12:15pm - 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

12:45pm- Training session - DB 20kgs jerks + push-ups

20kg TGU + windmill x 1/1
DB 20kg DL x 5
20kgGSq x 5
DB 20kg SW x 5
Pull-up x 1, x 2

4x:
DB 20kgs jerks x 10
push-ups 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

1:15pm - Complete

Notes - Very easy stuff. Enjoyable.  Baseball today, basketball, just moving around. 

3/22/19 Friday March 22, 2019 (DB 28kgs step-back lunges, SN)

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 - DB 28kgs step-back lunges, SN

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

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

DB 24kgs step-back lunges x 5/5
24kg SN x 6/6

5x:
DB 28kgs 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

7:15am - Complete

Notes - Happy with this training session.  Mixed it up and did some 1H SW, haven't done much of those in some time, and more snatches. 72 total snatches, much more than I have done in some time.  Those movements both felt very solid.  Lunges were strong.  Easier to do this without double swings in a complex like I have been doing. 

3/20/19 Wednesday March 20, 2019 (44kg 2H SW, 36kg 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 - 44kg 2H SW, jerks, 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 x 1/1
48kg DL x 5
DB 20kg BU FSQ  + PR x 2/2
32kg 2H SW x 10, x 2

44kg 2H SW x 5 (singles)
44kg 2H SW x 5
44kg 2H SW x 10, x 4

50 reps

32kg Jerks x 5/5
Push-ups x 5

3x:
36kg Jerks x 3/3
Push-ups x 5
36kg Jerks x 5/5
Push-ups x 5
36kg Jerks x 7/7
Push-ups x 5

50 jerks, 50 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

8:00am - Complete

Notes - Very good training session.  Decided to do the swings first, I am focusing these days on the power movements first, grinds / strength work second.  Jerks are also a power movement, more of a ballastic, but at lower reps with a pretty challenging weight, they are not easy.  I like the pairing with push-ups.

3/18/19 Monday March 18, 2019 (40kg 2H SW, DB 32kgs 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 - 40kg 2H SW, DB 32kgs 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 x 1/1
23kg BU FSQ + PR x 1/1
48kg DL x 5
32kg 2H SW x 10

5x:
40kg 2H SW x 10

DB 24kgs CL x 5 + FSQ x 5

3x:

DB 32kgs CL x 2 + FSQ x 2

rocking
hanging from the bar

DB 32kgs CL x 3 + FSQ x 3

rocking
hanging from the bar

16kg SN x 10/10

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

8:00am - Complete

Notes - Very, very happy with this training session.  Definitely heavy, double 32s is no joke, but kept reps low.  Felt strong.  Will be working slowly up towards 5 by 5 with this load.  Reversed order of the heavy swings and did them first, I felt like that would be better to get the power done first, and then pure strength and grinding last.  I like this, it's consistent with the S&S model.  Get your power done first.

3/16/19 Saturday March 16, 2019 (DB 20kgs jerks + push ups)

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

1:30pm- Training session - DB 20kgs jerks + push-ups

20kg TGU + windmill x 1/1
24kgGSq x 5
48kg DL x 5
24kg 2H SW x 10
24kg TGU + windmill x 1/1
24kgGSq x 5
48kg DL x 5
24kg 2H SW x 10

4x:
DB 20kgs jerks x 10
push-ups 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

2:00pm - Complete

Notes - Another solid, very easy session.  Liking these double jerks a lot.

3/15/19 Friday March 15, 2019 (DB 24kgs SW + step-back lunges, pull-ups, SN)

5:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

5:45am - 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

6:00am- 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 TGU x 1/1
48kg DL x 5
24kg BU FSQ  + PR x 2/2
24kg 2H SW x 10, x 2

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

pull-up x 3, 3, 2, 2, 2 (each set)

24kg deadstop SN x 5/5
24kg SN x 10/10

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

7:00am - Complete

Notes - Early morning.  I backed off a bit from last week's session, didn't feel like doing the 28s.  Right elbow is barking a little bit.  Need to rest up.  It's been a long week.

3/13/19 Wednesday March 13, 2019 (36kg jerks, 44kg 2H SW, 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 - 36kg jerks, 44kg 2H SW, push-ups

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

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

32kg Jerks x 5/5

3x:
36kg Jerks x 2/2
Push-ups x 5
44kg 2H SW x 5
36kg Jerks x 4/4
Push-ups x 5
44kg 2H SW x 5
36kg Jerks x 6/6
Push-ups x 5
44kg 2H SW x 5

36 jerks, 45 push-ups, 45 swings

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 - Excellent training session.  Pushed up the weight to 36kg, The bell felt strong in lockout, even on the 6 rep sets.  I am liking how this is going.  I may adjust to C&J soon to enhance the conditioning aspect, and basically turn these into a series of singles which is what the C&J feels like. 

3/11/19 Monday March 11, 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

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

28kg TGU x 1/1
28kg BU FSQ + PR x 1/1
48kg DL x 5
40kg 2H Hike Swing Park x 5 (singles)
40kg 2H SW x 10

DB 24kgs CL x 5 + FSQ x 5

5x:

DB 28kgs CL x 5 + FSQ x 5

rocking

40kg 2H Hike Swing Park x 5
40kg 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 - Very pleased with this training session.  Moving strongly towards double 32s for squatting.  I think next time I will go with sets of 2, 3 and see how that goes.  Continuing with heavy 2H SW as well to touch the heavier bells and move them.

3/9/19 Saturday March 9, 2019 (DB 20kgs jerks + push ups)

6:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:15am - 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

7:30am- Training session - variety

24kg TGU x 1/1
24kgGSq x 5
48kg DL x 5
28kg TGU x 1/1
28kgGSq x 5
48kg DL x 5
32kg TGU x 1/1
32kgGSq x 5
48kg DL x 5

3x:
DB 20kgs jerks x 10
push-ups 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

8:00am - Complete

Notes - Very nice, enjoyed this training session.  Very easy.  Like the double jerks a lot.

3/1/19 Friday March 1, 2019 (DB 28kgs SW + step-back lunges, pull-ups, SN)

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 SW + step-back lunges, SN

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

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

DB 24kgs SW x 5 + step-back lunges x 5/5
pull-up x 3

4x:
DB 28kgs SW x 5 + step-back lunges x 5/5

pull-up x 3, 2, 1, 1 (each set)

24kg deadstop SN x 5/5
24kg SN x 5/5, 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 - pretty challenging training session.  The 28s are not easy.  Well, a complex with 28s is not easy.  The time under tension is about 1:45 for each set. A few more pull-ups today, a few more snatches than last week.  I want to up the snatches to work slowly up to 100 each session.

3/6/19 Wednesday March 6, 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

2x:
32kg Jerks x 3/3
Push-ups x 3
40kg 2H SW x 3
32kg Jerks x 5/5
Push-ups x 5
40kg 2H SW x 5
32kg Jerks x 7/7
Push-ups x 7
40kg 2H SW x 7
32kg Jerks x 10/10
Push-ups x 10
40kg 2H SW x 10

50 jerks, 50 push-ups, 50 swings

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 - Very good training session.  Ready to move up to the 36kg bell next time, drop reps, and start working up. It will be good to get into overhead lockout with heavy bells for many reps.  I think this is ultimately going to help shoulder stability and the strict press.

3/4/19 Monday March 4, 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
28kg BU FSQ + PR x 2/2
48kg DL x 5
36kg 2H Hike Swing Park x 5 (singles)
36kg 2H SW x 10, x 2

DB 20kgs CL x 5 + FSQ x 5

6x:

DB 24kgs CL x 5 + FSQ x 5

rocking

36kg 2H Hike Swing Park x 5 (singles)
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 - Very good training, still tired from the weekend and felt like I should dial things in with the 24s instead of doing the 28s. I added some sets / reps.  Overall pleased with this. 

3/2/19 Saturday March 2, 2019 (Breakthrough Strength and Performance, Bend OR)

Had a great weekend in Bend, OR with my buddies for their / our annual ski trip (I don't ski, but love hanging out with these guys). 

Back in December I met Tom Benge at the SFGII certification in Seattle.  Tom owns a gym in Bend, Breakthrough Strength and Performance.  Tom is an awesome guy and amazingly strong (and huge - 280 pounds).  I told Tom that I would look him up when I was in town for this trip.  I got to his gym around 845am and he showed me around, and I was treated very very well. 

In short we warmed up with some bodyweight mobility, halos, goblet squats.  Training was 10 minutes of getups (24kg), and then 5 supersets of deadlifts + pull-ups.  For deadlifts I used a trap bar and worked up to doubles of I think 285 lbs.  Didn't want to push anything since I don't deadlift.  I need to get a damn bar and some weights soon and stop just talking about it. For pull-ups I did 3, 3, 2, 1,1 for the 5 sets.  We finished with 10 minutes of 1H SW, I used the 32kg, 10 reps on the top of each minute.  Good stuff.

The training really didn't matter because the main thing was to see my friend and be reminded how cool it is to be part of the StrongFirst community.

3/1/19 Friday March 1, 2019 (DB 28kgs 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 28kgs SW + step-back lunges, SN

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

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

DB 24kgs SW x 5 + step-back lunges x 5/5
pull-up x 1

5x:
DB 28kgs SW x 5 + step-back lunges x 4/4

pull-up x 1

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 - wow, this was for real.  Double swings into step-back lunges with 28s, that was not easy.  Very challenging last couple of sets.  Loving this.