6/29/19 Saturday June 29, 2019 (variety)

In Spokane

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

8:00am- Training session - variety

24kg OH hold x 1/1
24kg GSq x 5
24kg CL x 1/1
24kg rack walk x 1/1
24kg FSQ x 1/1

24kg CL+PPR x 5/5
24kg CL+Jerk x 5/5

3x:
20kg Step-back lunges x 5L, 5R
Push-up x 15

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

8:30am - Complete

Notes - Just doing a little bit of odd stuff in Spokane before my son played Hoopfest weekend. Writing this on Sunday night.  We had an awesome time.  Feeling really good and strong, big. 

6/28/19 Friday June 28, 2019 (KBM - DB 20s Week 12 Heavy Day)

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 - KBM - DB 20s Week 12 Heavy Day

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

32kg TGU x 1/1
48kg DL x 5
24kg BU FSQ x 1 BU PR x 1
32kg 2H SW x 10, x 2
40kg 2H SW x 10, x 2

6x:

20kgs FSQ x 5 DSN x 5 MPR x 5 (CL+PPR) x 5 FSQ x 5
120 seconds rest

Got this done in 23 minutes - it was very tough.  On the 4th 5th 6th sets I had to put the bells down for a quick shake-out after the MPRs.  Grip shot.

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 - Well - I got it done!!  12 weeks of KBM in the books with the 20s.  This was a great experience.  I have felt great this entire cycle, think my body reacted well to the change in stimulus, not so heavy bells but doing doubles instead of singles.  Now to figure out what to do next....

6/26/19 Wednesday June 26, 2019 (KBM - DB 20s Week 12 Light Day)

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 - KBM - DB 20s Week 12 Light Day

24kg TGU 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
40kg 2H SW x 10 x 4

7x:

20kgs DHP x 5 DSN x 5 SSP x 5

75 seconds rest

Done in 15 minutes - decent for the last week of the cycle, knowing I am running out of gas.

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 solid, I am fatigued, been extremely busy at work lately and not recovered with enough sleep.  I can tell.  Last training session of the 12 week cycle on Friday, will try and blast it, and then it will be time to back off a bit for a week or so.  Should be good timing with the July 4 holiday coming up.

6/24/19 Monday June 24, 2019 (KBM - DB 20s Week 12 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

7:15am- Training session - KBM - DB 20s Week 12 Medium Day

24kg TGU 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 1
40kg 2H SW x 10, x 4

6x:

20kgs DHP x 5 (DCL+DMP) x 5 DSN x 5 DFSQ x 5

90 seconds rest between

Done in 18 minutes, not my best day.  Starting set 4 I had to set the bells down before the DSNs to reset grip.  It extended the overall length of the session.

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

8:00am - Complete

Notes -  Well, this is the last week of this cycle and it shows.  Today was tough, I have not had too much of a back off during this long 12-week cycle, and the accumulated volume and high effort has me clearly seeing that some rest is in order soon. No danger here of injury, and body feels good, just have not been able to turn up my performance the last several weeks.  I still think I am getting a lot out of this and have two more work sessions to go.  I need to spend some time figuring out what type of program to try next.  My sense is low rep, strength focus.  Probably cleans, presses, squats.  Very simple.  Total Tension Complex.  I think doubles not singles.  Just need to figure out bell size and rep scheme. 

6/22/19 Saturday June 22, 2019 (variety)

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 - variety

24kg TGU  x 1/1
24kg GSq x 5

4x:
DB 20kgs Step-back lunges x 5/5
Pull-up x 2/3/2/3 (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

9:20am - Complete

Notes - Haven't changed anything from the past several weekends.  Very light work.  I also went hiking with Leah, did about 6 miles on Saturday.

6/21/19 Friday June 21, 2019 (KBM - DB 20s Week 11 Heavy 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 11 Heavy Day

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

32kg TGU x 1/1
48kg DL x 5
24kg BU FSQ x 1 BU PR x 1
32kg 2H SW x 10, x 1
40kg 2H SW x 10, x 4

5x:

20kgs FSQ x 5 DSN x 5 MPR x 5 (CL+PPR) x 5 FSQ x 5
120 seconds rest

Got this done in 18-19 minutes - it was very tough.  On the 4th and 5th sets I had to put the bells down for a quick shake-out after the MPRs.  Grip shot.

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

7:15am - Complete

Notes - Still had to set the bells down in the middle of the 4th set, and 5th set.  Just very challenging.  With that said, I was happy overall that I got the work done in 18-19 minutes, so I stayed on track in terms of short rest periods.  These complexes are something.

6/19/19 Wednesday June 19, 2019 (KBM - DB 20s Week 11 Light Day)

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 - KBM - DB 20s Week 11 Light Day

24kg TGU 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 2/2
32kg 2H SW x 10
40kg 2H SW x 10 x 2
48kg 2H SW x 10 x 2

6x:

20kgs DHP x 5 DSN x 5 SSP x 5

75 seconds rest

Done in 12 minutes - very very quick today.

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

8:15am - Complete

Notes - Blew threw this quickly today, very pleased.  Lot of power.  Things are going well.

6/17/19 Monday June 17, 2019 (KBM - DB 20s Week 11 Medium Day)

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

7:30am - 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

7:45am- Training session - KBM - DB 20s Week 11 Medium Day

24kg TGU 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 1
40kg 2H SW x 10, x 4

5x:

20kgs DHP x 5 (DCL+DMP) x 5 DSN x 5 DFSQ x 5

90 seconds rest between

Done in 12 minutes, last set extremely challenging.

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

8:30am - Complete

Notes - This was very hard, for the last two sets the grip was going out on the double snatches.  On the last set I was more interested in powerful snatches than losing the bells, so I set down after the DCL / DMP to be able to re-grip. A bit frustrating but it is what it is, this is a challenging work program and that's it. It's tough at the end of the cycle.

6/15/19 Saturday June 15, 2019 (variety)

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 - variety

24kg TGU  x 1/1
24kg GSq x 5

4x:
DB 20kgs Step-back lunges x 5/5
Pull-up x 2/3/2/3 (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

9:20am - Complete

Notes - Very easy, nothing major here to report.  Trying to keep it very light on the weekends.

6/14/19 Friday June 14, 2019 (KBM - DB 20s Week 10 Heavy Day)

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 - KBM - DB 20s Week 10 Heavy Day

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

32kg TGU x 1/1
48kg DL x 5
24kg BU FSQ x 1 BU PR x 1
32kg 2H SW x 10, x 2
40kg 2H SW x 10, x 2

4x:

20kgs FSQ x 5 DSN x 5 MPR x 5 (CL+PPR) x 5 FSQ x 5
120 seconds rest

Got this done in 14 minutes - it was very tough.  On the 4th set I had to put the bells down for a quick shake-out after the MPRs.  Grip shot.

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 challenging, very very challenging.  I have not been able to get over the hump of not setting the bells down on the 4th set.  I am hoping I can overcome this next week.  This is just one hell of a complex/chain.  I like it a lot, just incredibly challenging.  Overall just continuing to feel very great. Getting bigger all around during this cycle, can tell in the way my shirts are fitting.  Awesome

6/12/19 Wednesday June 12, 2019 (KBM - DB 20s Week 10 Light Day)

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 - KBM - DB 20s Week 10 Light Day

24kg TGU 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
40kg 2H SW x 10 x 4

5x:

20kgs DHP x 5 x 5 DSN x 5 SSP x 5

75 seconds rest

Done in 10 minutes - this was super easy

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 so easy.  Extremely pleased.  Not hard at all today.

6/10/19 Monday June 10, 2019 (KBM - DB 20s Week 10 Medium Day)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 45 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 - KBM - DB 20s Week 10 Medium Day

24kg TGU 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

4x:

20kgs DHP x 5 (DCL+DMP) x 5 DSN x 5 DFSQ x 5

90 seconds rest between

Done in 10 minutes, happy with that.

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

8:00am - Complete

Notes - Took full rest periods, though those are shortened compared with previous weeks in this cycle.  This was easier than last week.  One less set, but still, was less taxed after 4 sets than I was last week.  Seems like progress. Also the swings in the warm-up felt incredibly crisp, very powerful.

6/8/19 Saturday June 8, 2019 (variety)

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 - variety

20kg TGU  x 1/1
20kg GSq x 5

4x:
DB 20kgs Step-back lunges x 5/5
Pull-up x 2/3/2/3 (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

7:20am - Complete

Notes - Easy, solid training.  Quick before my son's championship playoff game for baseball.

6/7/19 Friday June 7, 2019 (KBM - DB 20s Week 9 Heavy Day)

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 - KBM - DB 20s Week 9 Heavy Day

24kg TGU 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
24kg BU FSQ x 2 BU PR x 2
32kg 2H SW x 10, x 2
40kg 2H SW x 10, x 2

5x:

20kgs FSQ x 5 DSN x 5 MPR x 5 (CL+PPR) x 5 FSQ x 5
150 seconds rest

Got this done in 19 minutes - it was very tough.  On the 4th and 5th sets I had to put the bells down for a quick shake-out after the MPRs.  Grip shot.

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 - this was actually ok.  Though I had to put the bells down, honestly I don't think it is a good idea to compromise form just for the sake of not putting them down. Hopefully next week I can get through the 4th set.  5 sets in 19 minutes is fine for the amount of work going on here.  You have 10 minutes of rest between the sets, 9 minutes of actual work, and this is some serious work.  I am pleased. this has been super fun going through KBM.

6/5/19 Wednesday June 5, 2019 (KBM - DB 20s Week 9 Light Day)

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 - KBM - DB 20s Week 9 Light Day

24kg TGU x 1/1
48kg DL x 5
20kg BU FSQ+PR  x 3/3
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 1/1
32kg 2H SW x 10
32kg 1H SW x 5/5, x 2
32kg 2H SW x 10

6x:

20kgs DHP x 5 x 5 DSN x 5 SSP x 5

90 seconds rest

Done in 13 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

7:30am - Complete

Notes - Very solid training session today.  Lots of power.  DHP and DSN technique has obviously massively improved during this long KBM cycle, which has been a cool thing to experience.

6/3/19 Monday June 3, 2019 (KBM - DB 20s Week 9 Medium Day)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 45 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 - KBM - DB 20s Week 9 Medium Day

24kg TGU 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
40kg 2H SW x 10
48kg 2H SW x 10

5x:

20kgs DHP x 5 (DCL+DMP) x 5 DSN x 5 DFSQ x 5

2 minutes rest between

Done in 13 minutes - pleased with that time, but I don't think I am taking the full rest periods, which is making this a bit too challenging

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

8:00am - Complete

Notes - Solid work here, but as noted I think I need to take a little longer rest periods between each set.  The last set was incredibly challenging.  Grip is tough on those double snatches in the last sets on medium and hard days.

6/1/19 Saturday June 1, 2019 (body weight)

Spokane

2:15pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

2:45pm- Training session - bodyweight, walking

10x:
Bodyweight squats x 10
Step-back lunges x 10/10
Push-up x 10

Long walk

5:30pm - Complete

Notes - Was in Spokane this weekend with my in-laws, got in some bodyweight work and a very long walk in the hot sun -  85 degrees.  Felt good to move around in between travel to and from Seattle.

5/31/19 Friday May 31, 2019 (KBM - DB 20s Week 8 Heavy 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 8 Heavy Day

24kg TGU 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
24kg BU FSQ x 1 BU PR x 1
32kg 2H SW x 10, x 1
40kg 2H SW x 10, x 2

4x:

20kgs FSQ x 5 DSN x 5 MPR x 5 (CL+PPR) x 5 FSQ x 5
150 seconds rest

Got this done in 13 minutes - it was very tough.  On the 4th set I had to put the bells down for a quick shake-out after the MPRs.  Grip was just shot.

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

7:15am - Complete

Notes - Well this was incredibly tough.  Grip failed on the last set after the military presses.  I did a quick set down, shook things out, and was able to finish the set after that.  I actually think I didn't take a full 2 1/2 minutes rest between each set, and it caught up to me.  This is amazingly challenging. Each set is about 1 minute 45 seconds time under tension.  I do not understand how the hell GS athletes do 10 minute sets.  Unreal. This program has been a great experience thus far though.  I am definitely putting on muscle.