7:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:05am - 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
8:20am- Training session - 24kg TGU / pull-ups / push-ups / DB 28kgs carry
3x:
24kg TGU x 1/1
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 - Writing this on Sunday night. Was feeling a little tired Saturday morning, had been a long week with a lot of traveling, so I decided to go a little lighter with a quick session. This was perfect, felt good. Did a lot of playing basketball, baseball, took a long walk at Greenlake this weekend as well. Feeling very good, legs are feeling great as is low back. Things have come a long way in the last couple of months.
Sunday, April 22, 2018
4/20/18 Friday April 20, 2018 (SN ladders 20/24/28kg)
Training in Spokane
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
1/2K halos - 16kg, 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 - SN ladders 20/24/28kg
3x:
28kg TGU x 1/1
24kg Renegade Row x 3/3
DB 16kg BU FSQ x 3
3x:
20kg SN x 6/6
24kg SN x 6/6
28kg SN x 4/4
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
Indian Clubs x 5 minutes
7:35am - Complete
Notes - Writing this on Sunday night. Feeling really good, all weekend long. Took my bells with me to Spokane on Thursday/Friday morning for work commitments - had a very good training session. Subbed out pull-ups for rows as I didn't have good access to a pull up bar or equivalent. 28kg bell is feeling a lot like a 24kg for snatching, great sign. The snatching focus has been very productive, this is a good lift for me and really seems to help open up my posterior chain.
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
1/2K halos - 16kg, 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 - SN ladders 20/24/28kg
3x:
28kg TGU x 1/1
24kg Renegade Row x 3/3
DB 16kg BU FSQ x 3
3x:
20kg SN x 6/6
24kg SN x 6/6
28kg SN x 4/4
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
Indian Clubs x 5 minutes
7:35am - Complete
Notes - Writing this on Sunday night. Feeling really good, all weekend long. Took my bells with me to Spokane on Thursday/Friday morning for work commitments - had a very good training session. Subbed out pull-ups for rows as I didn't have good access to a pull up bar or equivalent. 28kg bell is feeling a lot like a 24kg for snatching, great sign. The snatching focus has been very productive, this is a good lift for me and really seems to help open up my posterior chain.
Wednesday, April 18, 2018
4/18/18 Wednesday April 18, 2018 (48kg DL / DB BU PR 16kgs, 28kg 1H SW)
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 - 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 4
DB 16kgs BU PR x 2
28kg 1H SW x 6/6
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
7:30am - Complete
Notes - Good training session, felt like I had a lot of reps in the tank on the swings, which is a great sign. Hinge feels really good. Left adductor feels a bit tight. I think from Monday's training which was fairly heavy, and challenging. Need to do some mobility work there.
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 - 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 4
DB 16kgs BU PR x 2
28kg 1H SW x 6/6
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
7:30am - Complete
Notes - Good training session, felt like I had a lot of reps in the tank on the swings, which is a great sign. Hinge feels really good. Left adductor feels a bit tight. I think from Monday's training which was fairly heavy, and challenging. Need to do some mobility work there.
Monday, April 16, 2018
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
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.
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.
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.
Friday, April 13, 2018
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.
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.
Wednesday, April 11, 2018
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.
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.
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