11/13/17 Monday November 13, 2017 (32/36/40kg PR, 32kg 2H SW)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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 20kg with 3 presses and rotations, 1/1

6:45am- Training session - 28/32/36kg PR, 32kg 2H SW

2x:
24kg TGU x 1/1
body beats x 3/3

24kg PR x 5/5
28kg PR x 3/3

3x:
32kg PR x 2/2
36kg PR x 1/1
40kg PR x 1/1

10 minutes on the minute 32kg 2H SW x 10
100 reps

rolling

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - Excellent training session. Any time I get the chance to press the 40kg and it goes well, that is cause for celebration.  Felt good going into this, and things went well.  Took a lot of time before each 40kg press.  These were strict presses and I did not look at the bell to get through lockout.  That is the first time I think I have been able to do strict pressing like that with the 40kg.  Make sure I focused on my big toes, connecting to the ground.  This seemed to allow me to get slightly more "upright" in lockout and possibly a little less "on the heels."  This could be a big discovery with the press.  It's possible some of the adductor issues could be alleviated if I can use the big toe cue for every press.  We will see how recovery goes - I will be focusing on adductor stretching / mobility stretches as well as glutes and hips.

11/11/17 Saturday November 11, 2017 (TGUs and 2H SW)

7:30am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

8:15am - 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 20kg with 3 presses and rotations, 1/1

8:30am- Training session - TGUs and 2H SW

24kg TGU x 1/1
Pull-up x 1
28kg TGU x 1/1
Pull-up x 2
32kg TGU x 1/1
Pull-up x 3

3x:
28kg 2H SW x 10
Push-ups x 3
32kg 2H SW x 10
Push-ups x 3
36kg 2H SW x 10
Push-ups x 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

9:00am - Complete

Notes - Writing this late Saturday evening.  After some back and forth issues the last few days with adductor and left hip tightness, today has been great.  I have been working on the adductors quite a bit and things seem to be responding.  I also went for a long walk this afternoon and that was excellent, on top of the morning training session.  As I have mentioned in some of my notes I have had to sit at work a lot (waiting on my standing desk for 4 weeks now) and I think that has some influence.  Just need to stay mobile and keep the hips and adductors, hamstrings feeling as springy as possible.

11/10/17 Friday November 10, 2017 (28kg work capacity complex)

5:45am - belly breathing, Primal Move practice, Original Strength resets  - 25 minutes

6:10am - 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 20kg with 3 presses and rotations, 1/1

6:25am- Training session - 28kg work capacity complex

24kg TGU x 1/1

3x:
Crawling x 1 min
Pull-up x 1, 2, 3 (each successive set)
Pushup plank with leg lifts

28kg CL x 1 PR x 1 FSQ x 1 SN x 1 Get down x 1, switch hands (1 set)

20 minutes 28kg work capacity complex:

28kg CL x 1 PR x 1 FSQ x 1 SN x 1 Get down x 1; switch hands (1 set)
back and forth

Got about 10 full sets per side (1 minute each side)

28kg 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

7:05am - Complete

Notes - Very good training session, I enjoyed this.  I was feeling good.  Left adductor and hip tightened up on me late in day.  Doing some mobility work now.  Having to sit a lot at work, I have been waiting on a standing desk. I am certain the standing desk is going to help things out for sure.  It's enough hours sitting where I know it is having an impact.

11/8/17 Wednesday November 8, 2017 (DB 28kgs CL, FSQ, 24kg SN)

5:30am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:00am - 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 20kg with 3 presses and rotations, 1/1

6:15am- Training session - DB 28kgs CL, FSQ, 24kg SN

2x:
24kg TGU  x 1/1
48kg DL x 5
Push-ups x 5

DB 24kgs CL x 5
DB 24kgs FSQ x 5

DB 28kgs CL x 5
DB 28kgs FSQ x 5 (whoops realized I was supposed to be doing sets of 3s)

4x:
DB 28kgs CL x 3
DB 28kgs FSQ x 3

8 minutes on the minute 24kg SN x 5/5

80 reps, took me about 32-34 seconds for each 5/5, which was an improvement compared to last week which was 38 seconds for each 5/5, so that is good

rolling

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:00am - Complete

Notes - Extremely strong day, only thing to report is that I started getting pretty tight in both adductors and left hip yesterday, after heavy pressing.  A pattern that has cropped up many times.  Something I think about my technique on pressing that must exacerbate this a bit.  It's a mystery.  Writing this late Wed and things are better but certainly something to watch. I felt good this morning after a long night's sleep, training felt good, but this adductors stuff and left hip kicked in again later in the day today.   Doing various mobility and stretching exercises to work on it.

11/6/17 Monday November 6, 2017 (28/32/36kg PR, 32kg 2H SW)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - 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 20kg with 3 presses and rotations, 1/1

7:00am- Training session - 28/32/36kg PR, 32kg 2H SW

2x:
24kg TGU  + ankle circles x 1/1
body beats x 3/3

24kg PR x 5/5

3x:
28kg PR x 3/3
32kg PR x 2/2
36kg PR x 1/1

8 minutes on the minute 32kg 2H SW x 10
80 reps

rolling

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - Very solid training session, good progress being made.  I checked my notes - surprisingly I had not pressed the 36kg since mid August around my 40th birthday.  Over 2 full months.  These went up without any issues at all.  Definitely I have the 40kg press, no issues.  It will be interesting to see if I can touch the 44kg press again sometime in the near future.

11/4/17 Saturday November 4, 2017 (TGUs and 2H SW)

7:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:30am - 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 20kg with 3 presses and rotations, 1/1

7:45am- Training session - TGUs and 2H SW

24kg TGU x 1/1
Pull-up x 1
28kg TGU x 1/1
Pull-up x 2
32kg TGU x 1/1
Pull-up x 3

3x:
28kg 2H SW x 10
Push-ups x 3
32kg 2H SW x 10
Push-ups x 3
36kg 2H SW x 10
Push-ups x 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

8:15am - Complete

Notes - Great session, moving really well.  32kg TGU felt good, strong.  Wider legs for the get-down and stepping back further is helping a lot, felt confident with this.

11/3/17 Friday November 3, 2017 (24kg work capacity complex)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - 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 20kg with 3 presses and rotations, 1/1

7:00am- Training session - 24kg work capacity complex

2x:
Crawling x 1 min
Pull-up x 1, 2 (each successive set)
Pushup plank with leg lifts

20 minutes 24kg work capacity complex:

24kg CL x 1 PR x 1 FSQ x 1 SN x 1 Get down x 1 (1 set)
switch hands, back and forth

Got about 10 full sets per side (1 minute each rep

rolling

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - This was very enjoyable.  Very easy with a 24kg bell.