7/31/19 Wednesday July 31, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 3 Day 2)

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 - DB 28kgs CL + Jerk sets of 3  25 minutes

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

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

25 minutes:

DB 28kgs CL + Jerk x 3

Got in 18 rounds, which is 54 reps

Last week - Got in 27 rounds - 54 reps, this compares to 23 rounds and 46 reps last week

rolling
hanging from the bar

Indian clubs 2 minutes

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 - OK, didn't improve on the total number of reps this week compared to last week but objectively this was "harder" since all sets were 3s as opposed to 2s.  Did feel strong, could have pushed pace a bit more but I have been feeling a bit beaten up so I just tried to keep it steady and ensure I was ready to go at the beginning of each set.  I have been sweating an absolute ton during these sessions. It is a serious workload.

7/29/19 Monday July 29, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 3 Day 1)

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 - DB 28kgs CL + Jerk ladders 1, 2, 3,4 25 minutes

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

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

25 minutes:

DB 28kgs CL + Jerk  ladders 1, 2, 3, 4

Got 5 full rounds plus 1 additional rep - 51 total reps - awesome progress

Last week - 7 rounds ladders 1, 2,3 - 42 reps

rolling
hanging from the bar

Indian clubs 2 minutes

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 - Really excited about the progress this week - an excellent, harder, training session.  This one was challenging including the ladders to 4.  I was very pleased to get in 51 reps.  Really good stuff. 

7/27/19 Saturday July 27, 2019 (variety - 40kg TGU and GSq PR)

12:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

12:45am - 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

1:00pm- Training session - variety

24kg TGU x 1/1
24kg GSq x 5
32kg TGU x 1/1
32kg GSq x 5
40kg TGU x 1/1 (PR)
40kg GSq x 5 (PR)

3x:
DB 20kg stepback lunges x 5/5
Pull-up x 2
Push-up x 10

DB 32kgs farmer carries x 2 minutes x 4 rounds

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

1:30pm - Complete

Notes - Great training session topped off by PRs in the TGU and GSq, both 40kg.  Oddly I have never tried either lift with that weight, so it was pretty cool to just go ahead and try both and see how it went.  With the TGU, they were certainly not easy, but I have pressed that weight many times.  This is something I am going to keep trying more regularly.  On the GSq I was mostly worried about just getting the bell up by the horns off the ground safely.  Squatting it was obviously very easy as I have squatted double 32s many times.

7/26/19 Friday July 26, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 2 Day 3)

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 - DB 28kgs CL + Jerk ladders 1, 2  25 minutes

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

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

25 minutes:

DB 28kgs CL + Jerk ladders 1, 2

I lost track of my reps.  At a minimum, I got in 15 rounds, which is 45 reps.  I am pretty sure this is off, and may have been 16 or even 17 rounds.  Last week I got in 14 rounds - 42 reps

rolling
hanging from the bar

Indian clubs 2 minutes

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 - Another very solid training session.  This is going extremely well.  The thing I really enjoy the most is feeling quickly recovered and able to go again, over and over, during these sessions.

7/24/19 Wednesday July 24, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 2 Day 2)

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 - DB 28kgs CL + Jerk sets of 2  25 minutes

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

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

25 minutes:

DB 28kgs CL + Jerk x 2

Got in 27 rounds - 54 reps, this compares to 23 rounds and 46 reps last week

rolling
hanging from the bar

Indian clubs 2 minutes

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 - Wow this was a very strong effort.  Significant improvement in one week.  My recovery from these sets seems to be very fast and I am ready to go again.  This is going very well.  I am going to be tempted to re-run this program right away with 32s after finishing this 4-week block.

7/22/19 Monday July 22, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 2 Day 1)

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 - DB 28kgs CL + Jerk ladders 1, 2, 3 25 minutes

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

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

25 minutes:

DB 28kgs CL + Jerk  ladders 1, 2, 3

Got in 7 rounds - 42 reps (up from 6 rounds and 36 reps last week)

rolling
hanging from the bar

Indian clubs 2 minutes

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 - Really good progress week over week, got in one more full round, 6 more reps, which is great progress in a week.  Recovery improving as I move through the sets.  I feel ready to go again quickly which is great.

7/20/19 Saturday July 20, 2019 (variety)

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 - variety

DB 20kgs deadlifts x 5

5x:
DB 20kg stepback lunges x 5/5
Pull-up x 2
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

10:20am - Complete

Notes - Nice easy session.  Also went for a 10 mile bike ride with the kids, and a walk on Sunday, and enjoying sitting out on a boat.  Great weekend all around.

7/19/19 Friday July 19, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 1 Day 3)

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 - DB 28kgs CL + Jerk ladders 1, 2  25 minutes

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

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

25 minutes:

DB 28kgs CL + Jerk ladders 1, 2

Got in 14 rounds - 42 reps

rolling
hanging from the bar

Indian clubs 2 minutes

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 - Finally writing this on Sunday.  This session was great.  A really fantastic first week on this program.  I think this can be seriously milked.  Getting a lot out of this lift.

7/17/19 Wednesday July 17, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 1 Day 2)

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 - DB 28kgs CL + Jerk sets of 2  25 minutes

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

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

25 minutes:

DB 28kgs CL + Jerk x 2

Got in 23 rounds - 46 reps

rolling
hanging from the bar

Indian clubs 2 minutes

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 - Finally writing this on Sunday.  Was very happy with this.  Went great.  Almost was able to stay on the minute for 25 minutes.

7/15/19 Monday July 15, 2019 (Neupert ULTRA Reloaded - The REAL Muscle Building Fat-Burner MBF#1 - DB 28kgs CL+Jerk Week 1 Day 1)

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 - DB 28kgs CL + Jerk ladders 1, 2, 3 25 minutes

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

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

25 minutes:

DB 28kgs CL + Jerk  ladders 1, 2, 3

Got in 6 rounds - 36 reps

rolling
hanging from the bar

Indian clubs 2 minutes

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 - Ok, I landed on more double kettlebell work from Geoff Neupert for a quick 4-week cycle focused exclusively on the CL+Jerk.  I took from his ULTRA Reloaded book, MBF#1 and decided on using double 28s.  Geoff suggested using bells based on a 5RM for the double CL + Jerk. Frankly I have never double jerked anything above a 24kg!  While I knew I could do 32s, perhaps not comfortably, I figured 4 weeks using 28s would do some good.  What I really liked about today is the stability I feel this helps in the overhead position, particularly for my left shoulder.  Solid start today. I am a little worried about how this load will go, because it is a big increase from where I have been at, but it felt good today, no issues.

7/13/19 Saturday July 13, 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
24kg 2H SW x 10, x 2

5x:
Pull-up x 2
Push-up x 10

DB 32kg farmer carries x 2 minutes, x 3 rounds

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 enjoyable.  Good week.  Now to figure out the next training cycle.

7/12/19 Friday July 12, 2019 (DB 24kgs CL+Jerk)

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 + Jerk x 5

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

32kg TGU x 1/1
48kg DL x 5
24kg BU BU PR x 2 BU FSQ x 2
32kg 2H SW x 10, x 1
40kg 2H SW x 10 x 3

20 minutes:

DB 24kgs CL + Jerk  x 5

Got in 12 rounds - 60 reps

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 very good.  Extremely pleased.  Will see how recovery goes but I am encouraged.  Strong work.

7/10/19 Wednesday July 10, 2019 (DB 24kgs complex CL / FSQ / Lunges)

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 - DB 24kgs complex CL / FSQ / Lunges

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 4

6x:

DB 24kgs CL x 3 FSQ x 3 step-back lunges 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

8:15am - Complete

Notes - Solid, happy with this.  Another chiro visit on Tuesday really helped a ton to get some of the twist out of my pelvis, alleviate the pull on the L hip / L low back.  Very happy to be back on track seemingly.

7/8/19 Monday July 8, 2019 (40lb / 44lb KBs various - Deadwood)

Training in Deadwood, SD

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

7:15am- Training session - 40lb / 44lb KBs various

40lb overhead hold x 1/1
40lb windmill x 3/3
40lb BU FSQ x 3/3
40lb BU PR x 3/3
44lb 2H SW x 10

44lb overhead hold x 1/1
44lb windmill x 3/3
44lb BU FSQ x 3/3
44lb BU PR x 3/3
44lb 2H SW x 10, x 2

40lb + 44 lb SW x 10, x 4 (switch hands)

6x:
40lb + 44lb CL + Jerk x 5/5 (switch hands each set)

4x:
40lb + 44lb SN x 5/5 (switch hands each set)

5x:
Pull-up x 1
Push-ups x 10

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

8:30am - Complete

Notes - Solid training session.  Felt pretty decent today. 

7/5/19 Friday July 5, 2019 (40lb / 44lb KBs various - Deadwood)

Training in Deadwood, SD

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

10:30am- Training session - 40lb / 44lb KBs various

40lb overhead hold x 1/1
40lb windmill x 3/3
40lb BU FSQ x 3/3
40lb BU PR x 3/3
44lb 2H SW x 10

44lb overhead hold x 1/1
44lb windmill x 3/3
44lb BU FSQ x 3/3
44lb BU PR x 3/3
44lb 2H SW x 10
40lb + 44 lb SW x 10, x 2 (switch hands)

6x:
40lb + 44lb CL + PPR x 5/5 (switch hands each set)

6x:
40lb + 44lb SN x 5/5 (switch hands each set)

DB 70lb dumbbell farmer carry x 2 minutes, x 3 sets

5x:
Pull-ups x 2
Push-ups x 10

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

11:30am - Complete

Notes - Writing this on Monday after getting back from a vacation to see my mom's family in South Dakota.  A very good time.  I have been having some issues with my left hip / low left back again, same pattern.  Felt great on Friday, shitty Saturday, good Sunday, pretty good Monday, but it's there.

7/3/19 Wednesday July 3, 2019 (DB 20kgs stepback lunges, pull-ups, push-ups)

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 - DB 20kgs stepback lunges, pull-ups, push-ups

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 4

5x:

DB 20kgs stepback lunges x 5/5
Pull-ups x 2, 3, 4, 3, 2 (14 total reps over 5 sets)
Push-ups x 10

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 - Couple of tough days with my left hip and adductor acting up.  Bath, some deep stretching from the book Pain Free (wall sits, supine groin stretch) on Monday and Tuesday evening helped a lot.  Also went the chiropractor on Tuesday.  Combination of good decisions and then went with "safe" movements this morning as my body always responds really well to racked stepback lunges (I think it is great for firing up my glutes in particular), got in some pull-ups and also hanging from the bar to decompress the spine a bit, and always good to work some slow tempo push-ups.  Getting ready to go to South Dakota for a few days to see my mom's family, and planning on doing the same type of training while over there.  Keeping it very simple for another week or so and then its time to jump into another program.

7/1/19 Monday July 1, 2019 (24kg strength aerobics)

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

7:00am- Training session - 24kg strength aerobics

24kg CL x 1/1
24kg OH hold x 1/1
24kg PR x 1/1
24kg GSq x 5
24kg FSQ x 1/1
24kg BU CL+PR x 1/1
24kg BU FSQ x 1/1
24kg 2H SW x 10
24kg 1H SW x 10/10
24kg SN x 3/3

20 minutes strength aerobics

24kg FSQ x 3 CL x 3 PR x 3 1H SW x 3 SN x 3, set down, switch hands

Got 7 sets each hand so 21 reps of each movement each hand

24kg standing carry, standing rack carries, marching in place, about 5 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 -  From Spokane, one kettlebell. Actually not feeling all that great.  Left adductor and low left back a bit lit up this morning.  Lots of 1H work maybe?  Body was liking the double kettlebells.  Going to keep this in mind when deciding on the next cycle.