6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - 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
7:20am- Training session - 28kg 1H SW / push-ups
3x:
20kg TGU + high bridge x 1/1
Pull-up x 3
48kg wall DL x 5
24kg 2H SW x 10
8x superset:
28kg 1H SW x 5/5
push-ups x 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
8:00am - Complete
Notes - Solid training day, things feeling good. Swings way more powerful and technique is so much improved over the last several weeks. Feels really good to 1H SW again, I didn't do this for a very long time, it's great to be back with the movement feeling good.
Wednesday, April 4, 2018
3/31/18 Saturday March 31, 2018 (24kg TGU / pull-ups / push-ups)
8:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:35am - 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
8:50am- Training session - 24kg TGU / pull-ups / push-ups
3x:
24kg TGU x 1/1
pull-ups x 3
push-ups x 5
rolling
hanging from the bar
cossack stretches
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:10am - Complete
Notes - Simple body work day, with some get-ups. Felt good.
8:35am - 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
8:50am- Training session - 24kg TGU / pull-ups / push-ups
3x:
24kg TGU x 1/1
pull-ups x 3
push-ups x 5
rolling
hanging from the bar
cossack stretches
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:10am - Complete
Notes - Simple body work day, with some get-ups. Felt good.
Friday, March 30, 2018
3/30/18 Friday March 30, 2018 (20kg SN breath ladders)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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
6:50am- Training session - 20kg SN breathing ladder
3x:
20kg TGU x 1/1
20kg GSq x 5
20kg hike snatch park x 3/3
20kg SN breathing ladder
SN 1/1 1 breath
SN 2/2 2 breaths
rolling
hanging from the bar
cossack stretches
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 - Solid training today, nice and easy. Feeling better after being sore after skiing on Tuesday.
6:35am - 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
6:50am- Training session - 20kg SN breathing ladder
3x:
20kg TGU x 1/1
20kg GSq x 5
20kg hike snatch park x 3/3
20kg SN breathing ladder
SN 1/1 1 breath
SN 2/2 2 breaths
SN 3/3 3 breaths
SN 4/4 4 breaths
SN 5/5 5 breaths
SN 6/6 6 breaths
SN 7/7 7 breaths
SN 8/8 8 breaths
SN 9/9 9 breaths
SN 10/10 10 breaths
rolling
hanging from the bar
cossack stretches
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 - Solid training today, nice and easy. Feeling better after being sore after skiing on Tuesday.
Wednesday, March 28, 2018
3/28/18 Wednesday March 28, 2018 (DB 28kgs CL, DB 28kgs PPR)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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
6:50am- Training session - DB 28kgs CL, DB 28kgs PPR
3x:
24kg TGU + PR x 1/1
standing cross crawls x 5/5
24kg GSq x 5
DB 24kgs hike clean park x 3
DB 24kgs CL x 5
DB 24kgs Push PR x 5
3x:
DB 28kgs CL x 5
DB 28kgs Push PR x 5
3 supersets in total
rolling
hanging from the bar
cossack stretches
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 - Writing this on Wed evening. Yesterday Leah and I went skiing at Stevens Pass, something I never do. It was a ton of fun. I felt fine, didn't fall, didn't hurt anything. I figured I might be a little sore the next day. Didn't notice anything this morning per se, though this training session, which was scaled back anyway for a back-off week, was hard. Skiing is the opposite of KB training in that you need to be leaning forward into your boots. I had a lot going on in terms of calves sore, feet sore, quads etc. and I think things were just a bit off with training this morning as a result. Left hip and low left back are sore now, adductors tight. Doing a lot of mobility work now and tomorrow to work on this.
6:35am - 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
6:50am- Training session - DB 28kgs CL, DB 28kgs PPR
3x:
24kg TGU + PR x 1/1
standing cross crawls x 5/5
24kg GSq x 5
DB 24kgs hike clean park x 3
DB 24kgs CL x 5
DB 24kgs Push PR x 5
3x:
DB 28kgs CL x 5
DB 28kgs Push PR x 5
3 supersets in total
rolling
hanging from the bar
cossack stretches
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 - Writing this on Wed evening. Yesterday Leah and I went skiing at Stevens Pass, something I never do. It was a ton of fun. I felt fine, didn't fall, didn't hurt anything. I figured I might be a little sore the next day. Didn't notice anything this morning per se, though this training session, which was scaled back anyway for a back-off week, was hard. Skiing is the opposite of KB training in that you need to be leaning forward into your boots. I had a lot going on in terms of calves sore, feet sore, quads etc. and I think things were just a bit off with training this morning as a result. Left hip and low left back are sore now, adductors tight. Doing a lot of mobility work now and tomorrow to work on this.
Monday, March 26, 2018
3/26/18 Monday March 26, 2018 (28kg 1H SW / push-ups)
6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - 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
7:20am- Training session - 28kg 1H SW / push-ups
3x:
20kg TGU + high bridge x 1/1
Pull-up x 3
48kg wall DL x 5
24kg 2H SW x 10
5x superset:
28kg 1H SW x 5/5
push-ups x 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
8:00am - Complete
Notes - Back-off week this week, this was a great training session as the video feedback I received from my last set of swings really confirmed how much progress has been made with my hinge the last month. I am extremely encouraged. This has really turned into a beneficial time period for me to re-group, deload, focus on technique for an extended period of time. I think there is more to be gained by continuing the current focus.
7:05am - 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
7:20am- Training session - 28kg 1H SW / push-ups
3x:
20kg TGU + high bridge x 1/1
Pull-up x 3
48kg wall DL x 5
24kg 2H SW x 10
5x superset:
28kg 1H SW x 5/5
push-ups x 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
8:00am - Complete
Notes - Back-off week this week, this was a great training session as the video feedback I received from my last set of swings really confirmed how much progress has been made with my hinge the last month. I am extremely encouraged. This has really turned into a beneficial time period for me to re-group, deload, focus on technique for an extended period of time. I think there is more to be gained by continuing the current focus.
Friday, March 23, 2018
3/23/18 Friday March 23, 2018 (circuit)
6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - 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
7:20am- Training session - circuit
2x:
24kg TGU x 1/1
24kg GSq x 5
bodyweight SL deadlift x 1 minute left leg only
R leg hip flexor stretch
5x circuit:
28kg TGU x 1/1
24kg wall 1H DL x 5/5
24kg hike SN park x 3/3
24kg SN x 10/10
BW step back lunge x 5/5
rolling
scales
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
8:00am - Complete
Notes - Writing this on Friday night. End of the 3 week cycle, things really were able to move forward during this period in a number of ways, and this has been really productive. I am very grateful. Sticking with the plan, and making some things happen.
7:05am - 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
7:20am- Training session - circuit
2x:
24kg TGU x 1/1
24kg GSq x 5
bodyweight SL deadlift x 1 minute left leg only
R leg hip flexor stretch
5x circuit:
28kg TGU x 1/1
24kg wall 1H DL x 5/5
24kg hike SN park x 3/3
24kg SN x 10/10
BW step back lunge x 5/5
rolling
scales
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
8:00am - Complete
Notes - Writing this on Friday night. End of the 3 week cycle, things really were able to move forward during this period in a number of ways, and this has been really productive. I am very grateful. Sticking with the plan, and making some things happen.
Thursday, March 22, 2018
3/21/18 Wednesday March 21, 2018 (DB 28kgs CL, DB 28kgs PPR)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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
6:50am- Training session - DB 28kgs CL, DB 28kgs PPR
3x:
24kg TGU + PR x 1/1
standing cross crawls x 5/5
24kg GSq x 5
DB 24kgs hike clean park x 3
DB 24kgs CL x 5
DB 24kgs Push PR x 5
6x:
DB 28kgs CL x 5
DB 28kgs Push PR x 5
6 supersets in total
rolling
hanging from the bar
cossack stretches
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 - Writing this on Thursday evening. This was a great training session. I have recovered reasonably well and feel pretty good. I am thrilled. This is major progress. Video of both lifts looked good. Hinge is significantly improved over the last 3-4 weeks. Really important that I keep this rolling.
6:35am - 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
6:50am- Training session - DB 28kgs CL, DB 28kgs PPR
3x:
24kg TGU + PR x 1/1
standing cross crawls x 5/5
24kg GSq x 5
DB 24kgs hike clean park x 3
DB 24kgs CL x 5
DB 24kgs Push PR x 5
6x:
DB 28kgs CL x 5
DB 28kgs Push PR x 5
6 supersets in total
rolling
hanging from the bar
cossack stretches
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 - Writing this on Thursday evening. This was a great training session. I have recovered reasonably well and feel pretty good. I am thrilled. This is major progress. Video of both lifts looked good. Hinge is significantly improved over the last 3-4 weeks. Really important that I keep this rolling.
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