4/29/19 Monday April 29, 2019 (KBM - DB 20s Week 4 Medium Day)

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 - KBM - DB 20s Week 1 Medium Day

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

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

40kg 2H SW x 10, x 2

5x:

20kgs DHP x 5 DSN x 5 DMP x 5 DFSQ x 5
90 seconds rest

Was able to get this done in 12 minutes - pleased.

Indian clubs x 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

7:30am - Complete

Notes - Very pleased with this overall particularly the ability to get through the 5 sets and take only 90 seconds of rest in between each set.   12 minutes is basically right at time.  Things are going well.

4/28/19 Saturday April 28, 2019 (Bodyweight, DB 20s C&J)

From Cannon Beach, OR

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

10:00am- Training session - Bodyweight, DB 20s C&J

20kg OH hold x 1/1 (2 minutes)
20kg windmill x 1/1
DB 20kgs rack carry walking x 1 minute
DB 20kgs OH hold x 1/1 (2 minutes)
20kg H2H SW x 10/10

4x:
Step-back lunges x 10/10
Push-up x 10

DB 20kgs C&J x 5

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

10:45am - Complete

Notes - Another great time.  I know KBM says don't do a 4th day but I have felt like doing a little bit of work on the weekends.  20s are not overly taxing for me, the 24s would likely be very challenging and the 4th day would not make sense.

4/26/19 Friday April 26, 2019 (KBM - DB 20s Week 3 Heavy Day)

From Cannon Beach, OR

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

8:00am- Training session - KBM - DB 20s Week 1 Heavy Day

20kg OH hold x 1/1 (2 minutes)
24kg windmill x 1/1
DB 20kgs rack carry walking x 1 minute
DB 20kgs BU FSQ + BU PR x 1/1
24kg 2H SW x 10

32kg OH hold x 1/1 (1 minute)
32kg BU CL x 1/1 (tough)
32kg GSq x 5
32kg 2H SW x 10
32kg 1H SW x 5/5, x 2

5x:

20kgs CL x 5 MPR x 5 FSQ x 5 PPR x 5 FSQ x 5
2 minute rest

took 15 minutes total - pleased with this

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

8:45am - Complete

Notes - Having fun from the beach in Oregon with the family.  This was great.  Right quad is very tight (driving down here from Seattle).  Felt it on the squats big-time.  All in all, very solid though.

4/24/19 Wednesday April 24, 2019 (KBM - DB 20s Week 3 Light Day)

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 - KBM - DB 20s Week 1 Light Day

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

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

6x:

20kgs DSW x 5 DSN x 5 SSP
2 minute rest

(took 13 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

7:30am - Complete

Notes - This was excellent. Moved very quickly, did not take much rest.  This is getting better each session / week. Good adaptations.

4/22/19 Monday April 22, 2019 (KBM - DB 20s Week 3 Medium Day)

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 - KBM - DB 20s Week 1 Medium Day

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

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

40kg 2H SW x 10, x 2

6x:

20kgs DHP x 5 DSN x 5 DMP x 5 DFSQ x 5
2 minute rest

Indian clubs x 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

7:30am - Complete

Notes - This was good.  Also got some bodywork today, in general, things going very well during this training cycle.

4/20/19 Saturday April 20, 2019 (variety)

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

5:45pm - 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

6:00pm- Training session - variety

24kg TGU  x 1/1

3x:
Step-back lunges x 10/10
Pull-up x 3/3/2 (8 total over 3 sets)
Push-up x 10

3x:
DB 24kg rack hold x 2 minutes
DB 24kg farmer carry x 3 minutes

Indian clubs x 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

6:30pm - Complete

Notes - Enjoyed this.  Maybe did a little bit too much, not sure.  But this felt good.  I did try and avoid too much of anything overhead as I am getting plenty of that during the week with KBM.

4/19/19 Friday April 19, 2019 (KBM - DB 20s Week 2 Heavy Day)

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 - KBM - DB 20s Week 1 Heavy Day

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

32kg TGU x 1/1
48kg DL x 5
32kg GSq x 5
32kg 2H SW x 10, x 3

4x:

20kgs CL x 5 MPR x 5 FSQ x 5 PPR x 5 FSQ x 5
2 minute rest

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

7:45am - Complete

Notes - this wss great today. took 12 minutes for the main complex.  Very challenging at the end, but an improvement from last week. I am definitely enjoying the training cycle.

4/17/19 Wednesday April 17, 2019 (KBM - DB 20s Week 2 Light Day)

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 - KBM - DB 20s Week 1 Light Day

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

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

5x:

20kgs DSW x 5 DSN x 5 SSP
2 minute rest

(took 12 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

7:30am - Complete

Notes - Really pleased with this one. 12 minutes, 5 sets.  Felt great.  Right elbow is barking a bit but that could be from baseball practice / game tonight for my son as well.  So far I am definitely liking KBM.  It's very plug and play, time efficient.

4/15/19 Monday April 15, 2019 (KBM - DB 20s Week 2 Medium Day)

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 - KBM - DB 20s Week 1 Medium Day

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

32kg TGU x 1/1
48kg DL x 5
32kg GSq x 5
32kg 2H SW x 10, x 2

40kg 2H SW x 10, x 3

5x:

20kgs DHP x 5 DSN x 5 DMP x 5 DFSQ x 5
2 minute rest

Indian clubs x 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

7:30am - Complete

Notes - Really pleased with this training session.  Improved movement quality with the DHP and DSN as compared to last week.  Last sets were challenging.  Hard to press after DHP and DSN.  This gets the heart rate up for sure.

4/13/19 Saturday April 13, 2019 (24kg + bodyweight)

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 - 24kg + bodyweight

4x:
24kg TGU  x 1/1
24kgGSq x 5
Step-back lunges x 10/10
Pull-up x 3/3/2/2 (10 total over 4 sets)
Push-up x 10

Indian clubs x 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

9:30am - Complete

Notes - Very easy bodyweight work today.  Felt great.  Can ramp this up a bit over time.  Doesn't take much out of me.

4/12/19 Friday April 12, 2019 (KBM - DB 20s Week 1 Heavy Day)

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 - KBM - DB 20s Week 1 Heavy Day

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

32kg TGU x 1/1
48kg DL x 5
32kg GSq x 5
32kg 2H SW x 10, x 2

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

3x:

20kgs CL x 5 MPR x 5 FSQ x 5 PPR x 5 FSQ x 5
2 minute rest

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

7:00am - Complete

Notes - The last set was not easy. I am a bit shocked.  I want to be doing this with 24s but on the medium and heavy days, I am not capable of doing it without way more rest between sets.  This has been a pretty interesting experience for a week.  I will keep at it.

4/10/19 Wednesday April 10, 2019 (KBM - DB 20s Week 1 Light Day)

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 - KBM - DB 20s Week 1 Light Day

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

32kg TGU x 1/1
48kg DL x 5
32kg GSq x 5
32kg 2H SW x 10, x 2

40kg 2H SW x 10, x 2

4x:

20kgs DSW x 5 DSN x 5 SSP
2 minute rest

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

8:00am - Complete

Notes - Very good training session.  I found this to be incredibly easy.

4/8/19 Monday April 8, 2019 (KBM - DB 20s Week 1 Medium Day)

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 - KBM - DB 20s Week 1 Medium Day

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

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

20kgs DHP x 5 ("interesting")

4x:

20kgs DHP x 5 DSN x 5 DMP x 5 DFSQ x 5
2 minute rest

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 - Well, this is going to be an interesting ride.  Going to run Geoff Neupert's program Kettlebell Muscle (KBM).  It's a book I have had for years, read it a bunch of times, and at this point, it's just time to try it out.  Very different than how I have been training, so I am hoping this is a good stimulus.  I debated doing this with 20s or 24s and let me tell you after the first round today, obviously it's going to be the 20s:) I am definitely going to be challenged by this program on the "heavy" days.  Today was fine, some of the issue here is going to be movements I almost never perform (high pulls, and double snatches), combined with what is a very strong conditioning effect due to time under tension and short rest periods.  I think I am going to really enjoy this.  In the warm-ups I am still going to include various movements but not going to over do it.  Based on what Neupert says, you run this MWF and rest - a LOT - the rest of the week.  On the weekends I will do bodyweight only, no KBs.  Interested to see how this goes.  The 20s are going to get more work than they ever have had so that is kind of cool.

4/6/19 Saturday April 6, 2019 (DB 24kgs 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 24kgs 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

DB 20kgs jerks x 10
push-ups x 10

4x:
DB 24kgs 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 on Sunday night.  Felt like trying the 24s, and this was pretty darn easy.  It's time for a new program. I am going to try Kettlebell Muscle by Geoff Neupert.  6-12 weeks of complexes / chains.  I can't decide if I am going to jump in with the 24s, or try the 20s and see how it feels.  My sense is try the 20s for an intro week, and if it is feeling too easy, try the 24s for the cycle and see how it goes.  There are a few movements (high pulls, double snatches) I don't do much and have never done with two 24s.  Best to practice at least a week with the 20s and see how the body responds.

4/5/19 Friday April 5, 2019 (DB 28kgs step-back lunges, 24kg 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, 24kg 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
32kg 2H SW x 10
32kg 1H SW x 5/5

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

DB 28kgs step-back lunges x 5/5

24kg SN x 6/6
DB 28kgs step-back lunges x 4/4

24kg SN x 6/6
DB 28kgs step-back lunges x 3/3

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

7:30am - Complete

Notes - Solid training session today.  Hip wasn't great yesterday, I took a warm bath, did some Pain Free stretching (supine groin), got a good night's sleep, felt significantly better today.  Good end to a back off week.  Have to figure out what to do next.

4/3/19 Wednesday April 3, 2019 (40kg 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 - 40kg 2H SW, 36kg jerks, push-ups

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

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

24kg 2H SW x 10
32kg 2H SW x 10
40kg 2H SW x 10, x 5

32kg Jerks x 5/5
Push-ups x 10

3x:
36kg Jerks x 5/5
Push-ups x 10

30 jerks, 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

8:00am - Complete

Notes - This was an ok training session.  Have been feeling pretty tight in my right shoulder / lat, hip, scalenes a bit and it's probably due in part to throwing a lot of baseballs for my son's team.  This backoff week is one where I perhaps could be backing off even more.  I went to the chiropractor this even and got some amazing work, good releases on my neck, right elbow, right hips.  Things feeling way more normal now. 

4/1/19 Monday April 1, 2019 (48kg 2H SW, DB 32kgs CL+FSQ complex, 32kg 1H SW)

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, DB 32kgs CL+FSQ complex, 32kg 1H SW

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:
48kg 2H SW x 10

DB 24kgs CL x 5 + FSQ x 5

2x:

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

32kg 1H SW, hike swing park x 5/5 (singles)
32kg 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

8:00am - Complete

Notes - Solid training session.  Back off week though I probably could have backed off more.  2 sets of squats, down from 4 last week.  Going for 50% of volume on the main lift.  I wanted a bit more conditioning so I did some 1H SW with the 32 at the end.