6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - 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
7:20am- Training session - 28kg TK PR, 40kg 2H SW
3x:
28kg TGU w/ 5 lunges x 1/1
48kg DL x 5
5x:
28kg TK PR x 3/3
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
8:00am - Complete
Notes - Worked hard. This was a decent challenge. Feels good to be going a little heavier. I was not pleased with lack of glute activation on the presses. Felt it could be better.
Monday, July 30, 2018
7/28/18 Saturday July 28, 2018 (24kg TGU + lunge + PR, GSq, pull-ups and push-ups)
8:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:00am - 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
9:15am- Training session - 24kg TGU + lunge + PR, GSq, pull-ups and push-ups
3x:
24kg TGU + lunge x 3 + PR, x 1/1
24kg GSq x 5
pull-up x hang 1 min, hang 2 min, 1, 2, 3 (add each successive set)
push-ups 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
10:00am - Complete
Notes - quick training on my son's 9th birthday. Good stuff, felt nice.
9:00am - 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
9:15am- Training session - 24kg TGU + lunge + PR, GSq, pull-ups and push-ups
3x:
24kg TGU + lunge x 3 + PR, x 1/1
24kg GSq x 5
pull-up x hang 1 min, hang 2 min, 1, 2, 3 (add each successive set)
push-ups 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
10:00am - Complete
Notes - quick training on my son's 9th birthday. Good stuff, felt nice.
7/27/18 Friday July 27, 2018 (TGU ladder, 32kg C&P, 24kg H2H SW)
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 - TGU ladder, 32kg C&P, 24kg H2H SW
24kg TGU x 1/1
28kg TGU x 1/1
32kg TGU x 1/1
36kg TGU x 1/1
4x:
32kg C&P x 1/1, x 2/2
24kg H2H SW
5 sets go until bell slows down.
Was about 15-20 reps per 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
7:40am - Complete
Notes - Just getting around to writing this on Monday morning after a nice weekend. My son turned 9 on Saturday so we celebrated him on Friday and all weekend. It was great. This was a good training session on Friday. Pressing groove improving slowly. Trying to focus on a vertical forearm and pressing from the lat. I don't think I am getting enough glute engagement.
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 - TGU ladder, 32kg C&P, 24kg H2H SW
24kg TGU x 1/1
28kg TGU x 1/1
32kg TGU x 1/1
36kg TGU x 1/1
4x:
32kg C&P x 1/1, x 2/2
24kg H2H SW
5 sets go until bell slows down.
Was about 15-20 reps per 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
7:40am - Complete
Notes - Just getting around to writing this on Monday morning after a nice weekend. My son turned 9 on Saturday so we celebrated him on Friday and all weekend. It was great. This was a good training session on Friday. Pressing groove improving slowly. Trying to focus on a vertical forearm and pressing from the lat. I don't think I am getting enough glute engagement.
Wednesday, July 25, 2018
7/25/18 Wednesday July 25, 2018 (24/28/32kg SN ladders)
6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - 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
7:20am- Training session - 24/28/32kg SN ladders
3x:
24kg TGU + PR at top x 1/1
24kg / 28kg BU FSQ x 1/1 (28kg sets 2 and 3)
3x:
24kg SN x 8/8
28kg SN x 5/5
32kg 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
8:00am - Complete
Notes - Another really good training session. Bumped BU FSQ up to the 28kg, that went well, ready to go for a PR next week with the 32kg. Added one rep snatching for the 32kg, will go up again to 4 each set next week. Felt great. I am absolutely loving snatching. I am a good roll for body composition. 219 lbs this morning, have not been under 220 for some time. I started at 227 about 8 weeks ago and am trying to lose 1 lb a week, with a goal to get to 210 by September 15th, our wedding day. Snatching and other ballastic work that is focused on conditioning and fat loss is the way to go. Snatching, with heavier bells, is great because it does this but also is power and strength work as well.
7:05am - 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
7:20am- Training session - 24/28/32kg SN ladders
3x:
24kg TGU + PR at top x 1/1
24kg / 28kg BU FSQ x 1/1 (28kg sets 2 and 3)
3x:
24kg SN x 8/8
28kg SN x 5/5
32kg 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
8:00am - Complete
Notes - Another really good training session. Bumped BU FSQ up to the 28kg, that went well, ready to go for a PR next week with the 32kg. Added one rep snatching for the 32kg, will go up again to 4 each set next week. Felt great. I am absolutely loving snatching. I am a good roll for body composition. 219 lbs this morning, have not been under 220 for some time. I started at 227 about 8 weeks ago and am trying to lose 1 lb a week, with a goal to get to 210 by September 15th, our wedding day. Snatching and other ballastic work that is focused on conditioning and fat loss is the way to go. Snatching, with heavier bells, is great because it does this but also is power and strength work as well.
Monday, July 23, 2018
7/23/18 Monday July 23, 2018 (24kg TK PR, 36kg 2H SW)
6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - 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
7:20am- Training session - 24kg TK PR, 36kg 2H SW
2x:
24kg TGU w/ 5 lunges x 1/1
48kg DL x 5
5x:
24kg TK PR x 4/4
36kg 2H SW x 13
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 - Great training session this morning. Feeling very strong. Watching video on the presses, I had a more vertical forearm, and was pressing from the lat. It felt great. I definitely want to transfer this over to standing presses. Improvements like this over time may finally get me to pressing the elusive 48kg Beast one day.
7:05am - 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
7:20am- Training session - 24kg TK PR, 36kg 2H SW
2x:
24kg TGU w/ 5 lunges x 1/1
48kg DL x 5
5x:
24kg TK PR x 4/4
36kg 2H SW x 13
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 - Great training session this morning. Feeling very strong. Watching video on the presses, I had a more vertical forearm, and was pressing from the lat. It felt great. I definitely want to transfer this over to standing presses. Improvements like this over time may finally get me to pressing the elusive 48kg Beast one day.
Friday, July 20, 2018
7/20/18 Friday July 20, 2018 (TGU ladder, 32kg C&P, 24kg H2H SW)
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 - TGU ladder, 32kg C&P, 24kg H2H SW
24kg TGU x 1/1
28kg TGU x 1/1
32kg TGU x 1/1
36kg TGU x 1/1
3x:
32kg C&P x 1/1, x 2/2
24kg H2H SW
5 sets go until bell slows down.
Was about 15 reps per 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
7:40am - Complete
Notes - Real solid training session. Getting back into pressing. Still feel like I should be able to access glutes more than I am, but this was very easy, not hard at all. Adjusting foot stance to slightly externally rotate toes I think has been positive. Get-up with a 36kg today was fun. Haven't done that in some time.
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 - TGU ladder, 32kg C&P, 24kg H2H SW
24kg TGU x 1/1
28kg TGU x 1/1
32kg TGU x 1/1
36kg TGU x 1/1
3x:
32kg C&P x 1/1, x 2/2
24kg H2H SW
5 sets go until bell slows down.
Was about 15 reps per 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
7:40am - Complete
Notes - Real solid training session. Getting back into pressing. Still feel like I should be able to access glutes more than I am, but this was very easy, not hard at all. Adjusting foot stance to slightly externally rotate toes I think has been positive. Get-up with a 36kg today was fun. Haven't done that in some time.
Wednesday, July 18, 2018
7/18/18 Wednesday July 18, 2018 (24/28/32kg SN ladders)
6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - 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
7:20am- Training session - 24/28/32kg SN ladders
3x:
24kg TGU + PR at top x 1/1
24kg BU FSQ x 1/1
3x:
24kg SN x 8/8
28kg SN x 5/5
32kg SN x 2/2
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 - Very solid training session, this felt great. Snatching is really great for my hips and low back. I think the extension just really does wonders. Really pleased with how this went. Quick, 90 snatches in a very short amount of time.
7:05am - 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
7:20am- Training session - 24/28/32kg SN ladders
3x:
24kg TGU + PR at top x 1/1
24kg BU FSQ x 1/1
3x:
24kg SN x 8/8
28kg SN x 5/5
32kg SN x 2/2
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 - Very solid training session, this felt great. Snatching is really great for my hips and low back. I think the extension just really does wonders. Really pleased with how this went. Quick, 90 snatches in a very short amount of time.
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