7:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:15am - 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
8:45am- Training session - You Don't Know Squat 1.0 Week 2 Day 3
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 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10, x 2
DB 20kgs FSQ x 5 SN x 5
20 minutes:
DB 24kgs FSQ x 5 SN x 5
6 sets full
7th set just got in the FSQ
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
9:30am - Complete
Notes - Very challenging but very good. The accumulation of squats adds up over the weeks for sure. But this is going very well overall. Pleased with this. Very explosive lift the double snatch, especially with 24kg! Fun to do.
Friday, August 30, 2019
Thursday, August 29, 2019
8/28/19 Wednesday August 28, 2019 (You Don't Know Squat 1.0 Week 2 Day 2)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 45 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 - You Don't Know Squat 1.0 Week 2 Day 2
24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU FSQ x 2 BU PR x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 2
20 minutes:
DB 24kgs FSQ x 5 CL x 5 PR x 5
4 sets - didn't set the bells down
2 sets - set down after the CL, then picked up and did the PR
1 set - did the FSQ and CL and then hit time
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
8:30am - Complete
Notes - Overall really pleased with how this went today. It's not easy, that is for sure. My double presses are getting better, staying tight. Feeling some positive momentum.
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 - You Don't Know Squat 1.0 Week 2 Day 2
24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU FSQ x 2 BU PR x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 2
20 minutes:
DB 24kgs FSQ x 5 CL x 5 PR x 5
4 sets - didn't set the bells down
2 sets - set down after the CL, then picked up and did the PR
1 set - did the FSQ and CL and then hit time
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
8:30am - Complete
Notes - Overall really pleased with how this went today. It's not easy, that is for sure. My double presses are getting better, staying tight. Feeling some positive momentum.
Monday, August 26, 2019
8/26/19 Monday August 26, 2019 (You Don't Know Squat 1.0 Week 2 Day 1)
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
7:45am- Training session - You Don't Know Squat 1.0 Week 2 Day 1
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 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3
20 minutes:
DB 24kgs FSQ x 5 PR x 5
8 full sets, no missed 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
8:45am - Complete
Notes - I was very pleased with this today, clear improvements from last week. 8 sets of 5 reps / 5 reps on the double FSQ and PR, well paced, no missed reps. Getting tight before the presses is improving, particularly in the abs and glutes. Definitely helping a lot.
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
7:45am- Training session - You Don't Know Squat 1.0 Week 2 Day 1
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 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3
20 minutes:
DB 24kgs FSQ x 5 PR x 5
8 full sets, no missed reps
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
8:45am - Complete
Notes - I was very pleased with this today, clear improvements from last week. 8 sets of 5 reps / 5 reps on the double FSQ and PR, well paced, no missed reps. Getting tight before the presses is improving, particularly in the abs and glutes. Definitely helping a lot.
Saturday, August 24, 2019
8/24/19 Saturday August 24, 2019 (variety)
In Portland, OR
9:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:30am- Training session - variety
20kg OH hold x 1/1
20kg GSq x 5
DB 20kg OH hold x 1
4x:
DB 24kgs stepback lunges x 5/5
Push-up x 10
Indian clubs x 2 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
9:50am - Complete
Notes - did a little training session in the hotel room in Portland. The kids and I drove down yesterday. It's been a very fun trip so far. Time with my parents for a late celebration for my 42nd birthday, seeing my brother Pat today, and headed to my cousins' house for a party.
9:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:30am- Training session - variety
20kg OH hold x 1/1
20kg GSq x 5
DB 20kg OH hold x 1
4x:
DB 24kgs stepback lunges x 5/5
Push-up x 10
Indian clubs x 2 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
9:50am - Complete
Notes - did a little training session in the hotel room in Portland. The kids and I drove down yesterday. It's been a very fun trip so far. Time with my parents for a late celebration for my 42nd birthday, seeing my brother Pat today, and headed to my cousins' house for a party.
Friday, August 23, 2019
8/23/19 Friday August 23, 2019 (You Don't Know Squat 1.0 Week 1 Day 3)
7:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:15am - 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
8:45am- Training session - You Don't Know Squat 1.0 Week 1 Day 3
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 2
DB 20kgs FSQ x 4 SN x 4
20 minutes:
DB 24kgs FSQ x 4 SN x 4
8 sets total
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
9:30am - Complete
Notes - Well, this was exciting and much smoother, plus a PR for a lift that I had never even tried with 2 24s - the double snatch. Picked up the bells and just did it. I got a lot of confidence from having double KBM earlier this year which had a lot of double snatching with 2 20s. This was super cool. I was also less focused here on doing a ton of sets and instead just making sure I was ready to go each set. A success today.
8:15am - 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
8:45am- Training session - You Don't Know Squat 1.0 Week 1 Day 3
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 2
DB 20kgs FSQ x 4 SN x 4
20 minutes:
DB 24kgs FSQ x 4 SN x 4
8 sets total
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
9:30am - Complete
Notes - Well, this was exciting and much smoother, plus a PR for a lift that I had never even tried with 2 24s - the double snatch. Picked up the bells and just did it. I got a lot of confidence from having double KBM earlier this year which had a lot of double snatching with 2 20s. This was super cool. I was also less focused here on doing a ton of sets and instead just making sure I was ready to go each set. A success today.
Wednesday, August 21, 2019
8/21/19 Wednesday August 21, 2019 (You Don't Know Squat 1.0 Week 1 Day 2)
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
6:45am- Training session - You Don't Know Squat 1.0 Week 1 Day 2
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 3
20 minutes:
DB 24kgs FSQ x 4 CL x 4 PR x 4
I messed up here and on the first 4 sets I forgot the cleans :( I corrected this going forward
4 sets FSQ + PR
3 sets FSQ + CL + PR (didn't get last rep on PR
1 set FSQ + CL, set down, then PR
2 sets of CL x 8 to finish (to make up the missed cleans)
32kg 2H SW x 10
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
7:45am - Complete
Notes - Obviously kind of messed this up today, I guess how this is going to go this week.... I did feel better though. Squeezed the glutes and tried to stay tighter in the abs on the presses, that definitely was helping a lot, a good adjustment. I am definitely wondering if I am still too heavy on the bells, but I want to try and stick this out with the 24s. I think I am still probably not resting long enough between each set.
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
6:45am- Training session - You Don't Know Squat 1.0 Week 1 Day 2
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 3
20 minutes:
DB 24kgs FSQ x 4 CL x 4 PR x 4
I messed up here and on the first 4 sets I forgot the cleans :( I corrected this going forward
4 sets FSQ + PR
3 sets FSQ + CL + PR (didn't get last rep on PR
1 set FSQ + CL, set down, then PR
2 sets of CL x 8 to finish (to make up the missed cleans)
32kg 2H SW x 10
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
7:45am - Complete
Notes - Obviously kind of messed this up today, I guess how this is going to go this week.... I did feel better though. Squeezed the glutes and tried to stay tighter in the abs on the presses, that definitely was helping a lot, a good adjustment. I am definitely wondering if I am still too heavy on the bells, but I want to try and stick this out with the 24s. I think I am still probably not resting long enough between each set.
Monday, August 19, 2019
8/19/19 Monday August 19, 2019 (You Don't Know Squat 1.0 Week 1 Day 1)
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
6:45am- Training session - You Don't Know Squat 1.0 Week 1 Day 1
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 3
DB 24kgs FSQ x 4 PR x 4
20 minutes:
DB 28kgs FSQ x 4 PR x 4
I got in 5 sets, started failing, decided I needed to bell down
DB 24kgs FSQ x 4 PR x 4
I got in 6 sets I believe, the last several were very challenging with the PR
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
7:45am - Complete
Notes - Tough day, tough day. I went through Geoff Neupert's programs and picked another one from Kettlebell Express Ultra Reloaded which is double-bell focused. His stuff is fantastic. I wanted to try and do a Front Squat focused program which I think could help me with clean and jerks, focusing on improved leg strength. Program called for using a bell based on a 10 rep max of the hardest lift. I was damn stupid here and started with the 28s this morning. I can definitely press a 28kg 10 times - I cannot, as I quickly realized, press 2 28s 10 times. Made the mistake of taking a 1-bell RM and applying it to 2-bells. Just dumb. I dropped down to the 24s but by then I had expended a decent amount of energy with the 28s, and also, I think I probably was compressing the rest periods too much (10 sets of 4s in 20 minutes is frankly not enough rest, I should have been aiming for more like 8 sets, about 30ish squats and 30ish presses). So that was just stupid. I also have not done much strict pressing for many months (probably back to February actually, so 6 months, wow) of anything above a 20kg and when doing that I was working it within a complex, not as stand-alone strength work. So I will start again here Wed on the program using 24s, and then for the 3rd day that calls for FSQ + SN, I will bell down to 20s and not mess with double snatching 24s. I can do it (though I have never tried), but not 10 reps - so 20s it is. And that will be very useful. The focus of this program is the FSQ. I am a bit concerned with my left hip and low back lighting up in the old pattern that crops up, so I am going to try and balance this with backward lunges and try and get consistent soft tissue work done. This is a 6-week program.
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
6:45am- Training session - You Don't Know Squat 1.0 Week 1 Day 1
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 3
DB 24kgs FSQ x 4 PR x 4
20 minutes:
DB 28kgs FSQ x 4 PR x 4
I got in 5 sets, started failing, decided I needed to bell down
DB 24kgs FSQ x 4 PR x 4
I got in 6 sets I believe, the last several were very challenging with the PR
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
7:45am - Complete
Notes - Tough day, tough day. I went through Geoff Neupert's programs and picked another one from Kettlebell Express Ultra Reloaded which is double-bell focused. His stuff is fantastic. I wanted to try and do a Front Squat focused program which I think could help me with clean and jerks, focusing on improved leg strength. Program called for using a bell based on a 10 rep max of the hardest lift. I was damn stupid here and started with the 28s this morning. I can definitely press a 28kg 10 times - I cannot, as I quickly realized, press 2 28s 10 times. Made the mistake of taking a 1-bell RM and applying it to 2-bells. Just dumb. I dropped down to the 24s but by then I had expended a decent amount of energy with the 28s, and also, I think I probably was compressing the rest periods too much (10 sets of 4s in 20 minutes is frankly not enough rest, I should have been aiming for more like 8 sets, about 30ish squats and 30ish presses). So that was just stupid. I also have not done much strict pressing for many months (probably back to February actually, so 6 months, wow) of anything above a 20kg and when doing that I was working it within a complex, not as stand-alone strength work. So I will start again here Wed on the program using 24s, and then for the 3rd day that calls for FSQ + SN, I will bell down to 20s and not mess with double snatching 24s. I can do it (though I have never tried), but not 10 reps - so 20s it is. And that will be very useful. The focus of this program is the FSQ. I am a bit concerned with my left hip and low back lighting up in the old pattern that crops up, so I am going to try and balance this with backward lunges and try and get consistent soft tissue work done. This is a 6-week program.
Saturday, August 17, 2019
8/17/19 Saturday August 17, 2019 (variety)
7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:45am - 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
8:00am- Training session - variety
24kg TGU x 1/1
48kg DL x 5
5x:
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
8:30am - Complete
Notes - Solid, feeling great. Looking into next programming cycle now, going to be squat focused, not sure what the supplement lift is yet.
7:45am - 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
8:00am- Training session - variety
24kg TGU x 1/1
48kg DL x 5
5x:
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
8:30am - Complete
Notes - Solid, feeling great. Looking into next programming cycle now, going to be squat focused, not sure what the supplement lift is yet.
Friday, August 16, 2019
8/16/19 Friday August 16, 2019 (DB 24kgs FSQ + stepback lunges)
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
6:45am- Training session - DB 32kgs CL + Jerk
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 3
5x
DB 24kg FSQ x 5
5x
DB 24kg step-back lunges x 5/5
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
7:45am - Complete
Notes - Awesome training on my 42nd birthday!! Loved the squats. That is going to be the focus for the next cycle. Working to sets of 5 with double 32s.
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
6:45am- Training session - DB 32kgs CL + Jerk
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 3
5x
DB 24kg FSQ x 5
5x
DB 24kg step-back lunges x 5/5
32kg 2H SW x 10, x 2
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
7:45am - Complete
Notes - Awesome training on my 42nd birthday!! Loved the squats. That is going to be the focus for the next cycle. Working to sets of 5 with double 32s.
Wednesday, August 14, 2019
8/14/19 Wednesday August 14, 2019 (DB 32kgs CL+Jerk Big PR)
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
6:45am- Training session - DB 32kgs CL + Jerk
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 3
DB 24kg CL + Jerk x 5
DB 32kgs CL + Jerk x 2, 15 rounds, 30 total reps, no timer (big PR)
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
7:45am - Complete
Notes - CL+Jerk with the 32s. I have never even tried it until today. Absolutely no sweat, 15 rounds of doubles. That was super, super cool. I am very, very pumped.
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
6:45am- Training session - DB 32kgs CL + Jerk
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 3
DB 24kg CL + Jerk x 5
DB 32kgs CL + Jerk x 2, 15 rounds, 30 total reps, no timer (big PR)
32kg 2H SW x 10, x 2
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
7:45am - Complete
Notes - CL+Jerk with the 32s. I have never even tried it until today. Absolutely no sweat, 15 rounds of doubles. That was super, super cool. I am very, very pumped.
Tuesday, August 13, 2019
8/12/19 Monday August 12, 2019 (DB 20kgs complex, DB 28kgs farmer carries)
From Priest Lake
7:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
8:00am- Training session - DB 20kgs complex, DB 28kgs farmer carries
DB 20kg CL+OR holds - 1 minute
20kg BU PR + BU FSQ x 2/2
DB 20kg BU PR + BU FSQ x 1/1
20kg 2H SW x 10
DB 28kg CL+OR holds - 1 minute
28kg BU PR + BU FSQ x 1/1
28kg 2H SW x 10, x 3
5x:
DB 20kgs SW x 5 + SN x 5 + PPR x 5 + FSQ x 5
Took 15 minutes and this was pretty hard
DB 28kg farmer carries x 1 minute, x 5
Indian clubs 2 minutes
8:45am - Complete
Notes - Good overall end to the time at Priest Lake. I am going to mess around a bit this week with low reps of DB 32kg CL+Jerks just to see how they feel. Probably doubles is the right way to go. Need to consider the next program, I am thinking something with double front squats paired with the snatch or swings, probably the snatch. Need to look at Neupert's stuff again.
7:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
8:00am- Training session - DB 20kgs complex, DB 28kgs farmer carries
DB 20kg CL+OR holds - 1 minute
20kg BU PR + BU FSQ x 2/2
DB 20kg BU PR + BU FSQ x 1/1
20kg 2H SW x 10
DB 28kg CL+OR holds - 1 minute
28kg BU PR + BU FSQ x 1/1
28kg 2H SW x 10, x 3
5x:
DB 20kgs SW x 5 + SN x 5 + PPR x 5 + FSQ x 5
Took 15 minutes and this was pretty hard
DB 28kg farmer carries x 1 minute, x 5
8:45am - Complete
Notes - Good overall end to the time at Priest Lake. I am going to mess around a bit this week with low reps of DB 32kg CL+Jerks just to see how they feel. Probably doubles is the right way to go. Need to consider the next program, I am thinking something with double front squats paired with the snatch or swings, probably the snatch. Need to look at Neupert's stuff again.
Sunday, August 11, 2019
8/10/19 Saturday August 10, 2019 (variety)
From Priest Lake
5 rounds
10 bodyweight squats
Step back lunges x 5/5
10 push-ups
Easy, felt great. What a week here at the lake! Kids loved it and we had an amazing time boating, sunning, etc. etc. Great Cousins Weekend again with the Brajcich clan.
5 rounds
10 bodyweight squats
Step back lunges x 5/5
10 push-ups
Easy, felt great. What a week here at the lake! Kids loved it and we had an amazing time boating, sunning, etc. etc. Great Cousins Weekend again with the Brajcich clan.
8/9/19 Friday August 9, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 4 Day 3)
From Priest Lake
8:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:00am- Training session - DB 28kgs CL + Jerk ladders 1, 2, 3 25 minutes
DB 20kg CL+OR holds - 1 minute
20kg BU PR + BU FSQ x 2/2
DB 20kg BU PR + BU FSQ x 1/1
20kg 2H SW x 10
DB 20kgs CL+Jerk x 5
DB 28kg CL+OR holds - 1 minute
28kg BU PR + BU FSQ x 1/1
28kg 2H SW x 10
DB 28kgs SW x 3
DB 28kgs CL + Jerk x 1
25 minutes:
Indian clubs 2 minutes
9:45am - Complete
Notes - Solid training, felt great. A little more tired this day.
8:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:00am- Training session - DB 28kgs CL + Jerk ladders 1, 2, 3 25 minutes
DB 20kg CL+OR holds - 1 minute
20kg BU PR + BU FSQ x 2/2
DB 20kg BU PR + BU FSQ x 1/1
20kg 2H SW x 10
DB 20kgs CL+Jerk x 5
DB 28kg CL+OR holds - 1 minute
28kg BU PR + BU FSQ x 1/1
28kg 2H SW x 10
DB 28kgs SW x 3
DB 28kgs CL + Jerk x 1
25 minutes:
DB 28kgs CL + Jerk ladders 1, 2, 3
Got in 7 rounds plus 1, 2 - did a final 3 after the timer. 48 total reps.
Got in 7 rounds plus 1, 2 - did a final 3 after the timer. 48 total reps.
Indian clubs 2 minutes
9:45am - Complete
Notes - Solid training, felt great. A little more tired this day.
8/7/19 Wednesday August 7, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 4 Day 2)
From Priest Lake
8:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:00am- Training session - DB 28kgs CL + Jerk ladders sets of 3 25 minutes
DB 20kg CL+OR holds - 1 minute
20kg BU PR + BU FSQ x 2/2
DB 20kg BU PR + BU FSQ x 1/1
20kg 2H SW x 10
DB 20kgs CL+Jerk x 5
DB 28kg CL+OR holds - 1 minute
28kg BU PR + BU FSQ x 1/1
28kg 2H SW x 10
DB 28kgs SW x 3
DB 28kgs CL + Jerk x 1
25 minutes:
9:45am - Complete
Notes - Solid training, felt great.
8:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:00am- Training session - DB 28kgs CL + Jerk ladders sets of 3 25 minutes
DB 20kg CL+OR holds - 1 minute
20kg BU PR + BU FSQ x 2/2
DB 20kg BU PR + BU FSQ x 1/1
20kg 2H SW x 10
DB 20kgs CL+Jerk x 5
DB 28kg CL+OR holds - 1 minute
28kg BU PR + BU FSQ x 1/1
28kg 2H SW x 10
DB 28kgs SW x 3
DB 28kgs CL + Jerk x 1
25 minutes:
DB 28kgs CL + Jerk sets of 3
Got in 18 rounds plus 1 - 55 reps
Last week - Got in 18 rounds, which is 54 reps
Indian clubs 2 minutesGot in 18 rounds plus 1 - 55 reps
Last week - Got in 18 rounds, which is 54 reps
9:45am - Complete
Notes - Solid training, felt great.
8/5/19 Monday August 5, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 4 Day 1)
From Priest Lake
8:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:00am- Training session - DB 28kgs CL + Jerk ladders 1, 2, 3 25 minutes
DB 20kg CL+OR holds - 1 minute
20kg BU PR + BU FSQ x 2/2
DB 20kg BU PR + BU FSQ x 1/1
20kg 2H SW x 10
DB 20kgs CL+Jerk x 5
DB 28kg CL+OR holds - 1 minute
28kg BU PR + BU FSQ x 1/1
28kg 2H SW x 10
DB 28kgs SW x 3
DB 28kgs CL + Jerk x 1
25 minutes:
Indian clubs 2 minutes
9:45am - Complete
Notes - Solid training, felt great.
8:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:00am- Training session - DB 28kgs CL + Jerk ladders 1, 2, 3 25 minutes
DB 20kg CL+OR holds - 1 minute
20kg BU PR + BU FSQ x 2/2
DB 20kg BU PR + BU FSQ x 1/1
20kg 2H SW x 10
DB 20kgs CL+Jerk x 5
DB 28kg CL+OR holds - 1 minute
28kg BU PR + BU FSQ x 1/1
28kg 2H SW x 10
DB 28kgs SW x 3
DB 28kgs CL + Jerk x 1
25 minutes:
DB 28kgs CL + Jerk ladders 1, 2, 3
Got in 8 rounds plus 1, 2 - 51 total reps - same as last week in the 1,2,3,4 format.
Got in 8 rounds plus 1, 2 - 51 total reps - same as last week in the 1,2,3,4 format.
Indian clubs 2 minutes
9:45am - Complete
Notes - Solid training, felt great.
8/3/19 Saturday August 3, 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
3x:
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
9:30am - Complete
Notes - Catching up training log now as we have been in Priest Lake for the last week.
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
3x:
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
9:30am - Complete
Notes - Catching up training log now as we have been in Priest Lake for the last week.
Friday, August 2, 2019
8/2/19 Friday August 2, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 3 Day 3)
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
6:45am- Training session - DB 28kgs CL + Jerk ladders 1, 2, 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:
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
7:45am - Complete
Notes - Solid, though the bells felt heavy. More reps this week and it is taking a bit of a toll on recovery. Did a lot of bodywork and acupuncture yesterday, which was helpful. left heel has been painful. Way way better today.
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
6:45am- Training session - DB 28kgs CL + Jerk ladders 1, 2, 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 ladders 1, 2, 3
8 rounds - 48 reps
About the same number of reps as last week which was rounds of 1, 2
rolling8 rounds - 48 reps
About the same number of reps as last week which was rounds of 1, 2
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
7:45am - Complete
Notes - Solid, though the bells felt heavy. More reps this week and it is taking a bit of a toll on recovery. Did a lot of bodywork and acupuncture yesterday, which was helpful. left heel has been painful. Way way better today.
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