4/30/18 Monday April 30, 2018 (DB 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 28kgs complex

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

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

3x Complex:
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

Indian clubs x 3 minutes

7:50am - Complete

Notes - Back-off week, cut volume to about 60% from last week.  Felt very strong today.  Really noticed this on my pull-ups in the warm-up sets.  Good stuff going on.

4/28/18 Saturday April 28, 2018 (TGU / pull-ups / bird-dogs / push-ups / DB 28kgs carry)

10:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

11:05am - 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

11:20am- Training session - 24kg TGU / pull-ups / bird-dogs push-ups / DB 28kgs carry

24kg TGU x 1/1
Pull-up x 2
Bird-dogs x 5/5
Push-ups x 5

28kg TGU x 1/1
Pull-up x 2
Bird-dogs x 5/5
Push-ups x 5

32kg TGU x 1/1
Pull-up x 2
Bird-dogs x 5/5
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

11:45am - Complete

Notes - Writing this on Sunday night.  Feeling really great.  Good session yesterday, very easy, I like the low-stress approach to these Saturday sessions, these are working really well for me.  Played basketball, coached baseball on Saturday.  Sunday took a 5 mile walk with Leah, then worked for 3 hours in the yard, then took a meditative yoga class.  Was overall a great weekend. Lots of progress over the last several months.

4/27/18 Friday April 27, 2018 (SN ladders 20/24/28kg)

6:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:15am - 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

7:30am- 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 7/7
24kg SN x 7/7 (10/10 on last set)
28kg SN 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

8:05am - Complete

Notes - Extremely pleased with this session today.  Snatches felt great.  Significant power.  Strong hinge.  28 feels like the 24.  20 is about to fly out of my hand 10 feet into the air if I don't control it going into lockout:)  Love this movement.  Think it has done wonders for my hips and low back.

4/25/18 Wednesday April 25, 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 5
DB 16kgs BU PR x 3
28kg 1H SW x 7/7

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 - This was a very good training session.  Not hard.  Felt recovered going into the session.  I got a very deep tissue massage last night, which I think really helped things.  Needed it.  Have to incorporate more consistent bodywork where possible, I always respond well.

4/23/18 Monday April 23, 2018 (DB 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 28kgs complex

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

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

5x Complex:
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 - Writing this on Monday night.  Solid training session, this was the culminating session with the heaviest load in this cycle.  Not easy by any stretch.  I find that complexes with the 3s are harder than doing 5s but setting down between each movement.  Finishing with lunges each set is just tough.  You have to hold onto those damn bells and they want to spill out. On the push presses I was feeling like I was able to push my elbows into the top of my hips on the dip and really drive up overhead.  Probably the best that movement has felt since I have been practicing it.

4/21/18 Saturday April 21, 2018 (24kg TGU / 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 - 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.

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.