6:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:50am - 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
7:05am- Training session - 32kg 2H SW / 32kg SN
3x:
24kg TGU x 1/1
DB 16kgs BU FSQ x 3
Pull-up x 1, 2, 3 (+1 each set)
10x:
32kg 2H SW x 5
32kg SN x 3/3 (also for the first round I started with 24kg SN x 5/5 as a little warm-up)
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
7:45am - Complete
Notes - Well, this was certainly a milestone of sorts and a true PR for reps snatching a 32kg bell. I am very excited to have accomplished this. It's been amazing getting my hinge fixed and improved the last several months which has paved the way to accomplish this type of training work. I have been taking video and know I can continue to improve, but this is a nice milestone for sure. I really like low rep sets with many sets. It's a good set-up for me and works really well I think for how I respond best to training stimulus. I can keep good form for each rep.
Wednesday, June 27, 2018
Monday, June 25, 2018
6/25/18 Monday June 25, 2018 (24kg single bell complex)
6:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:50am - 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
7:05am- Training session - 24kg single bell complex
3x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 1,2 (last set)
5x:
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
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
7:45am - Complete
Notes - This was a very good training session. 24kg bell for all sets, felt stronger than last week. Tighter swings and cleans, trying to engage the lat the entire time, keeping the bell close on cleans. Pleased all around.
6:50am - 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
7:05am- Training session - 24kg single bell complex
3x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 1,2 (last set)
5x:
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
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
7:45am - Complete
Notes - This was a very good training session. 24kg bell for all sets, felt stronger than last week. Tighter swings and cleans, trying to engage the lat the entire time, keeping the bell close on cleans. Pleased all around.
Friday, June 22, 2018
6/21/18 Thursday June 21, 2018 (TGU + 1H SW ladder, DB 28kgs CL / SS PR mini complex)
6:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:50am - 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
7:05am- Training session - TGU + 1H SW ladder, DB 28kgs CL / SS PR mini complex
20kg TGU x 1/1
20kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
28kg TGU x 1/1
28kg 1H SW x 5/5
32kg TGU x 1/1
32kg 1H SW x 5/5
DB 24kgs CL x 3 SS PR x 3
5x:
DB 28kgs CL x 3 SS PR x 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
7:45am - Complete
Notes - Writing this from the LA area on Friday afternoon. Moved up normal Friday training to yesterday morning as we flew to LA yesterday afternoon for a wedding. This training session was great, it was extremely encouraging to go back to back days with a relatively heavy load each training session and have zero issues. Just a great, great sign. Did some relaxing today, brought my Indian Clubs and did some mobility work and some IC work. Going to do some body weight training tomorrow at a local park, and more IC work. Good times.
6:50am - 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
7:05am- Training session - TGU + 1H SW ladder, DB 28kgs CL / SS PR mini complex
20kg TGU x 1/1
20kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
28kg TGU x 1/1
28kg 1H SW x 5/5
32kg TGU x 1/1
32kg 1H SW x 5/5
DB 24kgs CL x 3 SS PR x 3
5x:
DB 28kgs CL x 3 SS PR x 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
7:45am - Complete
Notes - Writing this from the LA area on Friday afternoon. Moved up normal Friday training to yesterday morning as we flew to LA yesterday afternoon for a wedding. This training session was great, it was extremely encouraging to go back to back days with a relatively heavy load each training session and have zero issues. Just a great, great sign. Did some relaxing today, brought my Indian Clubs and did some mobility work and some IC work. Going to do some body weight training tomorrow at a local park, and more IC work. Good times.
Wednesday, June 20, 2018
6/20/18 Wednesday June 20, 2018 (32kg 2H SW / 28kg SN)
6:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:50am - 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
7:05am- Training session - 32kg 2H SW / 28kg SN
3x:
24kg TGU x 1/1
DB 16kgs BU FSQ x 3
Pull-up x 1, 2, 3 (+1 each set)
10x:
32kg 2H SW x 5
28kg SN x 4/4
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
7:45am - Complete
Notes - An excellent training session today. Possibly a PR for reps with the 28kg for SN. Likely this was. 2H SW just felt great. Hip hinge is so much better that the beginning of the year.
6:50am - 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
7:05am- Training session - 32kg 2H SW / 28kg SN
3x:
24kg TGU x 1/1
DB 16kgs BU FSQ x 3
Pull-up x 1, 2, 3 (+1 each set)
10x:
32kg 2H SW x 5
28kg SN x 4/4
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
7:45am - Complete
Notes - An excellent training session today. Possibly a PR for reps with the 28kg for SN. Likely this was. 2H SW just felt great. Hip hinge is so much better that the beginning of the year.
Monday, June 18, 2018
6/18/18 Monday June 18, 2018 (20/24kg single bell complex)
6:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:50am - 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
7:05am- Training session - 20/24kg single bell complex
2x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 2
20kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
4x:
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
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
7:45am - Complete
Notes - Tough but good training session. One set with the 20, then the last 4 sets with the 24. Next week all sets with the 24. Left shoulder significantly better than last week.
6:50am - 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
7:05am- Training session - 20/24kg single bell complex
2x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 2
20kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
4x:
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
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
7:45am - Complete
Notes - Tough but good training session. One set with the 20, then the last 4 sets with the 24. Next week all sets with the 24. Left shoulder significantly better than last week.
Sunday, June 17, 2018
6/16/18 Saturday June 16, 2018 (24kg, bodyweight)
7:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:00am - 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
8:15am- Training session - 24kg, body weight
2x:
24kg TGU + OH backward lunge + FSQ + PR x 1/1
scales x 1/1
pull-up x 1, x2 (+1 each set)
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. I had an absolutely wonderful Father's Day today. I have the best two kids in the world, I really do. Am feeling very strong and healthy, very grateful for all of the blessings I have received in life.
8:00am - 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
8:15am- Training session - 24kg, body weight
2x:
24kg TGU + OH backward lunge + FSQ + PR x 1/1
scales x 1/1
pull-up x 1, x2 (+1 each set)
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
8:45am - Complete
Notes - Writing this on Sunday night. I had an absolutely wonderful Father's Day today. I have the best two kids in the world, I really do. Am feeling very strong and healthy, very grateful for all of the blessings I have received in life.
Friday, June 15, 2018
6/15/18 Friday June 15, 2018 (TGU + 1H SW ladder, DB 24kgs CL / SS PR mini complex)
6:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:50am - 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
7:05am- Training session - TGU + 1H SW ladder, DB 24kgs CL / SS PR mini complex
20kg TGU x 1/1
20kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
28kg TGU x 1/1
28kg 1H SW x 5/5
32kg TGU x 1/1
32kg 1H SW x 5/5
5x:
DB 24kgs CL x 5 SS PR 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
7:45am - Complete
Notes - Outstanding training session. Feeling very strong these days. Chiro visit yesterday did wonders for the left shoulder, arm etc. very happy with that. Noticeable improvement today. Left low back and hip tight but will work on some mobility this weekend.
6:50am - 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
7:05am- Training session - TGU + 1H SW ladder, DB 24kgs CL / SS PR mini complex
20kg TGU x 1/1
20kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
28kg TGU x 1/1
28kg 1H SW x 5/5
32kg TGU x 1/1
32kg 1H SW x 5/5
5x:
DB 24kgs CL x 5 SS PR 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
7:45am - Complete
Notes - Outstanding training session. Feeling very strong these days. Chiro visit yesterday did wonders for the left shoulder, arm etc. very happy with that. Noticeable improvement today. Left low back and hip tight but will work on some mobility this weekend.
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