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.
Saturday, March 30, 2019
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
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.
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
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.
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