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.