4/16/18 Monday April 16, 2018 (DB 24 / 28kgs complex)

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 - DB 24 / 28kgs complex

3x:
20kg TGU +  2 PRs at top x 1/1
Pull-up x 2
20kg BU FSQ x 2/2

Complex:
DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3
DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3

DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3

DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3

DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3

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 - Really encouraged by this training session and how I have felt today, now writing this late Monday night.  Time for a bit of mobility work now, but things have really been working.  This is nothing to sneeze at. Complexes are much more difficult than doing these as a superset.  I am really pleased with the progress and mainly just that I have been feeling so much better.  Fixing the hinge over the last 6-7 weeks has been a huge, huge deal for me.

4/14/18 Saturday April 14, 2018 (28kg TGU / kickstand DL / pull-ups / push-ups / DB 28kgs carry)

7:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:05am - 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

8:20am- Training session - 28kg TGU / pull-ups / push-ups / DB 28kgs carry

2x:
28kg TGU x 1/1
28kg kickstand DL x 5/5
Pull-up x 2
Push-ups x 5

DB 28kgs carry x 3 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

8:45am - Complete

Notes - Simple, felt good.  Lots of mobility work before.  Really good first week for this cycle.

4/13/18 Friday April 13, 2018 (SN ladders 20/24/28kg)

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 20kg with 3 presses and rotations, 1/1

6:30am- Training session - SN ladders 20/24/28kg

3x:
28kg TGU x 1/1
Pull-up x 2
DB 16kg BU FSQ x 3

3x:
20kg SN x 5/5
24kg SN x 5/5
28kg SN x 3/3

28kg SN x 3/3 (extra set as I had issues with videoing)

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

7:05am - Complete

Notes - Writing this late on Friday night. Feeling great.  Noticing that my abs seem to have been worked over a bit - I think a few heavier get-ups plus snatches is contributing - and I love the feeling.  Want to keep this rolling.  I would have no issue working in a few more heavy get-ups here and there, and these heavier snatches are fantastic.  Honestly the 28kg felt an awful lot like a 24kg today.  Really happy with how things are rolling, and want to keep this going.

4/11/18 Wednesday April 11, 2018 (48kg DL / DB BU PR 16kgs, 28kg 1H SW)

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 - 48kg DL / DB BU PR 16kgs, 28kg 1H SW

3x:
24kg TGU + 1 PR at top x 1/1
Scales x 2/2
20kg BU PR x 1

5x:
48kg DL x 3
DB 16kgs BU PR x 1
28kg 1H SW x 5/5

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 session today, everything went well.  Right hip flexor seems a bit tight today, but will work on rolling out the right quad and doing other mobility work.  Overall, things are going well.

4/9/18 Monday April 9, 2018 (DB 24kgs complex)

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 - DB 24kgs complex

3x:
20kg TGU +  2 PRs at top x 1/1
Pull-up x 2
20kg BU FSQ x 2/2

Complex 5x:
DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3

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 - Excellent training session.  This went well.  Focused on stepping back more in the lunges, felt more solid, and I think I got a better stretch and movement in my R hip flexor as a result.  Also had a strong body weight warm up which helped me feel ready going into this.  A good start to this cycle.

4/7/18 Saturday April 7, 2018 (SN ladders 20/24/28kg)

9:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

10:05am - 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

10:20am- Training session - SN ladders 20/24/28kg

2x:
Scales 1R, 2L
4sit
20kg TGU x 1/1

3x:
DB 16kgs BU FSQ x 3

3x:
20kg SN x 5/5
24kg SN x 5/5
28kg SN x 3/3

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

10:45am - Complete

Notes - Writing this on Sunday night.  Great training session.  Really enjoyed the BU FSQ and snatching the 28kg.  Ready to start this new cycle.

4/6/18 Friday April 6, 2018 (training with Kevin)

6:10am - Training with Kevin

Great day of training with Kevin.  Warmed up with some foam roll, practiced some 4 sits (adductor stretch), and cossack stretches.  Opened up my hip flexors and adductors well.  Did some get-ups.  We then worked on some double bottoms up cleans to front squats with 16s, which is a movement I have done before but it's been some time.  It keeps the squat pattern for the body but forces you to use really good form.  I like it, and we'll be incorporating this.  We did some bottoms up pressing as well with the 20kg, with the same idea, keep the pressing pattern while not focusing on pressing.  We then did some 2H SW with the 24kg, then 1H SW with the 24kg, things felt really good.  Practiced some snatching with the 20kg, then 24kg, then 28kg, which I have not snatched in a while.  All felt really good and we are going to move up to use the 28kg in this training block, which will be good.  Ended with some double push presses with the 24s, which felt and looked good.  Going to continue training in this block using largely the same movements, 1H SW, snatching, push presses. Moving up to larger KBs.

7:30am - Done