6:00am - Training with Kevin
Great training session today, things are really going well. Warmed up with primal move at home and then met Kevin. Did arm bars with 20kgs to crooked arm bars. Then worked on TGUs + ankle rolls with the 24kg. Did some 2H SW with the 24kg, then one arm / one leg planks to work on top position in the swing, then more swings. Did some hanging from the bar, then military pressing the 24kg, 28kg, 32kg (single arm, going to get back into that now). More swings. Then we worked on "work capacity" by doing a complex with the 24kg of clean, press, squat, snatch, get-down, switch hands. Then started working that with the 28kg. Swapped out the get-down for walking overhead with the bell for some reps, then dropping it into the rack and walking. Finished with soft rolls. Delighted with overall progress and how I am moving.
7:30am - End
Friday, October 27, 2017
Wednesday, October 25, 2017
10/25/17 Wednesday October 25, 2017 (24/28/32kg HSP / 24/28/32kg 2H SW)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
6:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:30am- Training session - 24/28/32kg HSP / 24/28/32kg 2H SW
24kg TGU x 1/1
3x:
Crawling x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
3x:
24kg H/S/P x 5
24kg 2H SW x 10
28kg H/S/P x 5
28kg 2H SW x 10
32kg H/S/P x 5
32kg 2H SW x 10
Rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:15am - Complete
Notes - Very good training session. Highly encouraged by the progress over the last month or so. Excited to take some next steps with Kevin on Friday.
6:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:30am- Training session - 24/28/32kg HSP / 24/28/32kg 2H SW
24kg TGU x 1/1
24kg GSq x 5
Crawling x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
3x:
24kg H/S/P x 5
24kg 2H SW x 10
28kg H/S/P x 5
28kg 2H SW x 10
32kg H/S/P x 5
32kg 2H SW x 10
Rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:15am - Complete
Notes - Very good training session. Highly encouraged by the progress over the last month or so. Excited to take some next steps with Kevin on Friday.
Monday, October 23, 2017
10/23/17 Monday October 23, 2017 (24kgs DB FSQ / DB 24kgs SS PR)
5:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:30am- Training session - 24kgs DB FSQ / DB 24kgs SS PR
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 2/2
24kg kickstand DL x 5/5
DB 24kgs SS PR x 5/5
4x:
DB 24kgs FSQ x 5
DB 24kgs SS PR x 5/5
DB 24kgs rack carry x 1 minute
DB 24kgs carry x 2 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:15am - Complete
Notes - Great session, really enjoyed this. Good for a backoff week but still plenty of load.
6:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:30am- Training session - 24kgs DB FSQ / DB 24kgs SS PR
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 2/2
24kg kickstand DL x 5/5
DB 24kgs SS PR x 5/5
4x:
DB 24kgs FSQ x 5
DB 24kgs SS PR x 5/5
DB 24kgs rack carry x 1 minute
DB 24kgs carry x 2 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:15am - Complete
Notes - Great session, really enjoyed this. Good for a backoff week but still plenty of load.
Sunday, October 22, 2017
10/21/17 Saturday October 21, 2017 (Circuit 32kg SW / 28kg SN)
7:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:30am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:45am- Training session - Circuit 32kg SW / 28kg SN
3x:
Crawling x 1min
Pushup x 5
Pull-up x 1, 2, 3 (increase 1 rep each set)
28kg H/S/P x 5
28kg 2H SW x 10
24kg Snatch x 5/5
5x:
32kg H/S/P x 5
32kg 2H SW x 10
28kg Snatch x 5/5
Band wrist extensions, 10 x 2 sets per hand
Rolling
8:30am - Complete
Notes - Writing this on Sunday night. This was awesome. A great training session on Saturday and solid all around weekend. Felt very confident snatching the 28kg. I cannot remember the last time I snatched that weight. It has to be a year or something. We have not programmed any snatching heavier than 24kg for the longest time. Really happy with it. I really prefer snatching for low reps, 5/5 is perfect, or even Hike / Snatch / Park. I think heavier snatches could be a breakthrough for me, something to talk to Kevin about anyway. I don't have a strong desire to snatch heavier than the 32kg but that's probably because I never have snatched higher than the 32kg. But I could see snatching the 32 for low reps, many sets as being something very interesting in the right overall program.
7:30am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:45am- Training session - Circuit 32kg SW / 28kg SN
3x:
Crawling x 1min
Pushup x 5
Pull-up x 1, 2, 3 (increase 1 rep each set)
28kg H/S/P x 5
28kg 2H SW x 10
24kg Snatch x 5/5
5x:
32kg H/S/P x 5
32kg 2H SW x 10
28kg Snatch x 5/5
Band wrist extensions, 10 x 2 sets per hand
Rolling
8:30am - Complete
Notes - Writing this on Sunday night. This was awesome. A great training session on Saturday and solid all around weekend. Felt very confident snatching the 28kg. I cannot remember the last time I snatched that weight. It has to be a year or something. We have not programmed any snatching heavier than 24kg for the longest time. Really happy with it. I really prefer snatching for low reps, 5/5 is perfect, or even Hike / Snatch / Park. I think heavier snatches could be a breakthrough for me, something to talk to Kevin about anyway. I don't have a strong desire to snatch heavier than the 32kg but that's probably because I never have snatched higher than the 32kg. But I could see snatching the 32 for low reps, many sets as being something very interesting in the right overall program.
Friday, October 20, 2017
10/20/17 Friday October 20, 2017 (Circuit 32kg Kickstand DL / DB 32kgs CL SS PR FSQ)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
6:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:45am- Training session - Circuit 32kg kickstand DL / DB 32kgs SS PR CL FSQ
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 3/3
24kg kickstand DL x 3/3
DB 24kgs CL x 3
DB 24kgs SS PR x 3
DB 24kgs FSQ x 3
28kg kickstand DL x 3/3
DB 28kgs CL x 3
DB 28kgs SS PR x 3
DB 28kgs FSQ x 3
3x:
32kg kickstand DL x 3/3
DB 32kgs CL x 3
DB 32kgs SS PR x 3/3
DB 32kgs FSQ x 3
DB 32kgs farmer carry x 2 min around the garage
Band wrist extensions, 10 x 2 sets per hand
7:30am - Complete
Notes - Big accomplishment today, always have to celebrate the end of a cycle and hitting double 32s on these lifts for reps. Really happy with this. Had a good body work session last night as well and just need to keep on certain movements like rolling and bridges that target my glutes and get that left glute firing etc. All in all good things going on here.
6:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:45am- Training session - Circuit 32kg kickstand DL / DB 32kgs SS PR CL FSQ
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 3/3
24kg kickstand DL x 3/3
DB 24kgs CL x 3
DB 24kgs SS PR x 3
DB 24kgs FSQ x 3
28kg kickstand DL x 3/3
DB 28kgs CL x 3
DB 28kgs SS PR x 3
DB 28kgs FSQ x 3
3x:
32kg kickstand DL x 3/3
DB 32kgs CL x 3
DB 32kgs SS PR x 3/3
DB 32kgs FSQ x 3
DB 32kgs farmer carry x 2 min around the garage
Band wrist extensions, 10 x 2 sets per hand
7:30am - Complete
Notes - Big accomplishment today, always have to celebrate the end of a cycle and hitting double 32s on these lifts for reps. Really happy with this. Had a good body work session last night as well and just need to keep on certain movements like rolling and bridges that target my glutes and get that left glute firing etc. All in all good things going on here.
Wednesday, October 18, 2017
10/18/17 Wednesday October 18, 2017 (32kg HSP / 32kg 2H SW)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:50am- Training session - 32kg HSP / 32kg 2H SW
3x:
Crawling x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
24kg TGU x 1/1
24kg H/S/P x 5
24kg 2H SW x 10
Superset x 5:
32kg H/S/P x 5
32kg 2H SW x 10
Rolling
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 - Good training session today. Everything felt good. Left hip is acting up but honestly don't think that had much if anything to do with today. Big stressors with a job change and I have had to sit a ton. Going to have to get that standing desk soon, and figure out ways to counteract the sitting.
6:35am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:50am- Training session - 32kg HSP / 32kg 2H SW
3x:
Crawling x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
24kg TGU x 1/1
24kg H/S/P x 5
24kg 2H SW x 10
Superset x 5:
32kg H/S/P x 5
32kg 2H SW x 10
Rolling
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 - Good training session today. Everything felt good. Left hip is acting up but honestly don't think that had much if anything to do with today. Big stressors with a job change and I have had to sit a ton. Going to have to get that standing desk soon, and figure out ways to counteract the sitting.
10/16/17 Monday October 16, 2017 (32kg Kickstand DL / DB 32kg SS PR)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:30am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:45am- Training session - 32kg kickstand DL / DB 32kgs SS PR
2x:
20kg TGU + leg raises and ankle circles x 1/1
Scale each leg 1/1
24kg kickstand DL x 3/3
DB 24kg SS PR x 3/3
28kg kickstand DL x 3/3
DB 28kg SS PR x 3/3
5x:
32kg kickstand DL x 3/3
DB 32kg SS PR x 3/3
Rolling
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 - Finally getting to write this on Wednesday evening. Started working at Amazon on Monday, huge change for me, after 17 years in public accounting. It's been good. Exciting times but certainly going to have a significant amount of new stressors in my life with a job change. In any event, this was a strong session, pressing double 32s is never going to be something to not recognize and celebrate particularly as I have been trying to get on the road back to heavier loads. I have had some issues with the left hip acting up the last few days, I am not surprised, I just need to stay very focused on my mobility program. Also need a standing desk at work, which I ordered, which will definitely help things.
6:30am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:45am- Training session - 32kg kickstand DL / DB 32kgs SS PR
2x:
20kg TGU + leg raises and ankle circles x 1/1
Scale each leg 1/1
24kg kickstand DL x 3/3
DB 24kg SS PR x 3/3
28kg kickstand DL x 3/3
DB 28kg SS PR x 3/3
5x:
32kg kickstand DL x 3/3
DB 32kg SS PR x 3/3
Rolling
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 - Finally getting to write this on Wednesday evening. Started working at Amazon on Monday, huge change for me, after 17 years in public accounting. It's been good. Exciting times but certainly going to have a significant amount of new stressors in my life with a job change. In any event, this was a strong session, pressing double 32s is never going to be something to not recognize and celebrate particularly as I have been trying to get on the road back to heavier loads. I have had some issues with the left hip acting up the last few days, I am not surprised, I just need to stay very focused on my mobility program. Also need a standing desk at work, which I ordered, which will definitely help things.
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