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.