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 - 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
5x:
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
8:40am - Complete
Notes - Finally getting back to logging all of my training since leaving for Priest Lake on Friday the 3rd. This was a good ending to the cycle. Pressing groove has certainly been improving. More engagement of the lats, pressing the bell vertically. The video over time shows the improvements.
Saturday, August 11, 2018
Wednesday, August 1, 2018
8/1/18 Wednesday August 1, 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 / 32kg BU FSQ x 1/1 (did two sets of the 32kg, that is a PR)
3x:
24kg SN x 8/8
28kg SN x 6/6
32kg 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
8:00am - Complete
Notes - An excellent training session. I am absolutely loving the snatch, and particularly heavy snatches. The 28kg is feeling like a great weight for me now, like the 24kg used to feel. The 24kg I can really power. The 32kg demands attention to all details, but it is getting more powerful. And my hip and low back feel great after snatching sessions. Something about this movement has seriously been working for me for the last several months. Also, today I got a PR as I have never BU cleaned or FSQ with the 32kg - that was a challenge. Pretty cool. Now if I can ever press that from the BU position, I will be really on to something. I do get worried about dropping the bell on my garage floor, so that is a bit of a hold-back that I didn't have to deal with when I used to train out on the dirt at my old house.
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 / 32kg BU FSQ x 1/1 (did two sets of the 32kg, that is a PR)
3x:
24kg SN x 8/8
28kg SN x 6/6
32kg 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
8:00am - Complete
Notes - An excellent training session. I am absolutely loving the snatch, and particularly heavy snatches. The 28kg is feeling like a great weight for me now, like the 24kg used to feel. The 24kg I can really power. The 32kg demands attention to all details, but it is getting more powerful. And my hip and low back feel great after snatching sessions. Something about this movement has seriously been working for me for the last several months. Also, today I got a PR as I have never BU cleaned or FSQ with the 32kg - that was a challenge. Pretty cool. Now if I can ever press that from the BU position, I will be really on to something. I do get worried about dropping the bell on my garage floor, so that is a bit of a hold-back that I didn't have to deal with when I used to train out on the dirt at my old house.
Monday, July 30, 2018
7/30/18 Monday July 30, 2018 (28kg TK PR, 40kg 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 - 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.
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.
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.
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