5/21/18 Monday May 21, 2018 (DB 28kgs CL SS PR mini complex)

7:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:35am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:50am- Training session - DB 28kgs CL SS PR mini complex

3x:
24kg TGU x 1/1
Scales x 1/1
20kg BU PR x 1 (24kg set 2 and 3)

DB 24kgs CL x 3 SS PR x 3

5x:
DB 28kgs CL x 3 SS PR x 3

7x:
32kg 2H SW x 10

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

8:30am - Complete

Notes - Writing this on Monday night.  Was in San Diego all weekend for my bachelor party, had a great time with the guys.  We played some toss with the football, played "foot golf" (soccer balls on the golf course with huge holes) on Saturday, walked around quite a bit.  Feeling very good.  A very strong session today for the heaviest load for this cycle, this actually went better than the previous two heavy days during this cycle, which is a great sign.

5/18/18 Friday May 18, 2018 (SW / SN)

6:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:35am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

6:50am- Training session - SW / SN

3x:
24kg TGU x 1/1
Scales x 1/1
48kg DL x 5

5x:
32-40kg 2H SW x 5 (32kg, 36kg, 40kg, 36kg, 40kg)
28kg 1H SW x 5/5
28kg SN 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 - Getting that volume up with the 28kg on the SN, this went well.  I felt like I had a lot left in the tank if needed, yet at the same time got up a really good sweat, same as last week.  This training style is working very well for me right now.

5/16/18 Wednesday May 16, 2018 (circuit)

6:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:35am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

6:50am- Training session - Circuit

3x:
24kg TGU x 1/1
Pull-up x 1, x 2 (second set)
24kg BU PR x 1

3x:
24kg 1H SW x 5/5
DB 24kgs step-back lunges x 3/3
28kg 1H SW x 5/5
DB 16kg BU SQ x 3
40kg 2H SW x 10

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 -  Getting around to logging this on Friday morning on my way to San Diego for my bachelor party:) Should be fun.  This training session was good.  Had the hip and low left back not feeling great on Monday after training the press, then that went away.  Been great all week.  Same pattern going on here, something with the press sets things off a bit with that hip.  All the ballastic work I think is key for me to keep the hip flexors open, etc. etc. When I press I definitely need to balance that out with ballastics, which we have been doing and it's been effective.  This was a great session.  Feedback from Kevin on the video of my last set was good, I need to use my lat on the 1H SW and get my arm straight.  I had seen in the video the arms were not straight, I will get it fixed.  I think that might be from snatching as I am working hard in the snatch to keep the bell as close to my body as possible.  Swing is different.

5/14/18 Monday May 14, 2018 (DB 28kgs CL SS PR mini 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 CL SS PR mini complex

2x:
24kg TGU x 1/1
Scales x 2/2
20/24kg BU PR x 1

DB 24kgs CL x 2 SS PR x 2

3x:
DB 28kgs CL x 1 SS PR x 1

DB 28kgs CL x 2 SS PR x 2

DB 28kgs CL x 3 SS PR x 3

6x:
32kg 2H SW x 10

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 afternoon.  Good session, felt very strong during the session, same left hip and low back feeling as last week.  Pressing still not as easy on the body as other lifts.  I am thinking maybe I need to roll out my feet after these pressing sessions or otherwise figure out a better cool down technique in addition to rolling.

5/12/18 Saturday May 12, 2018 (24kg, bodyweight)

11:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

11:35am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

11:50am- Training session - 24kg, body weight

3x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
bird dogs x 5/5
pull-up x 2
push-up 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

12:15pm - Complete

Notes - Very easy session, I like these Saturday low-stress sessions that get in some movement, little strength, more of a re-charge for the body.

5/11/18 Friday May 11, 2018 (SW / SN)

6:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:35am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

6:50am- Training session - SW / SN

2x:
24kg TGU x 1/1
Scales x 2/2
48kg DL x 5

5x:
32-40kg 2H SW x 5 (32kg, 36kg, 40kg, 36kg, 40kg)
28kg 1H SW x 5/5
24kg SN x 8/8

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 - Finally getting around to writing this on Monday.  Very good training session on Friday, felt great, snatching always does wonders for my back, really enjoy it.

5/9/18 Wednesday May 9, 2018 (circuit)

6:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:35am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

6:50am- Training session - Circuit

2x:
24kg TGU x 1/1
Pull-up x 1, x 2 (second set)
20kg BU PR x 1 (24kg second set)

3x:
24kg 1H SW x 5/5
DB 24kgs step-back lunges x 3/3
28kg 1H SW x 5/5
DB 16kg BU SQ x 3
36kg 2H SW x 10

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 - Solid training session today.  Left hip and low back felt good yesterday, good sign.  Will see how things respond today.  A little more load, just have to keep on top of mobility work and ensuring the hip flexors stay open, not get locked down, etc.