IN Priest Lake, ID
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - 20kg SN, DB 24kgs carries
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
20kg SN x 10/10, x 2
20kg SN x 10/10
20kg 1H SW + SN x 10/10 (alternating hands each rep)
various OH + walking, rack + walking, farmer carries - DB 24kgs
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - A great end to a week at Priest Lake. In addition to the KB work I was swimming in the lake a bunch, riding bikes, taking in a bunch of beautiful sunshine, and just generally enjoying life. A memorable and great week with the kids and Leah and her family.
Saturday, August 11, 2018
8/10/18 Friday August 10, 2018 (DB 24kgs complex)
In Priest Lake, ID
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - DB 24kgs complex
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
DB 24kgs complex:
20 minutes
DB 24kgs CL x 2 FSQ x 2/2
DB 24kgs CL x 3 FSQ x 3/3
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Hardest training session of the week. Challenging, double front squats, cannot remember the last time I did them. Felt great. Really good form, I didn't have any issues at all. Doing BU FSQs in the warm up for months has maintained my squatting form and I think all of the snatching has just overall improved my hips and low back. This was very encouraging.
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - DB 24kgs complex
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
DB 24kgs complex:
20 minutes
DB 24kgs CL x 2 FSQ x 2/2
DB 24kgs CL x 3 FSQ x 3/3
DB 24kgs CL x 5 FSQ x 5/5
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Hardest training session of the week. Challenging, double front squats, cannot remember the last time I did them. Felt great. Really good form, I didn't have any issues at all. Doing BU FSQs in the warm up for months has maintained my squatting form and I think all of the snatching has just overall improved my hips and low back. This was very encouraging.
8/8/18 Wednesday August 8, 2018 (24kg KB aerobics)
IN Priest Lake, ID
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - 24kg KB aerobics
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
20 minutes
24kg CL x 1 PR x 1 FSQ x 1 SN x 5, set down, switch hands
24kg CL x 2 PR x 2 FSQ x 2 SN x 5, set down, switch hands
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Very good training session, reasonably challenging doing the ladder up to 3, keeping snatches at 5 every set.
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - 24kg KB aerobics
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
20 minutes
24kg CL x 1 PR x 1 FSQ x 1 SN x 5, set down, switch hands
24kg CL x 2 PR x 2 FSQ x 2 SN x 5, set down, switch hands
24kg CL x 3 PR x 3 FSQ x 3 SN x 5, set down, switch hands
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Very good training session, reasonably challenging doing the ladder up to 3, keeping snatches at 5 every set.
8/6/18 Monday August 6, 2018 (DB 24kgs complex)
In Priest Lake, ID
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - DB 24kgs complex
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
DB 24kgs complex:
20 minutes
DB 24kgs CL x 2 SS PR x 2/2
DB 24kgs CL x 3 SS PR x 3/3
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Good training session. Got about 40 reps each lift. 4 sets of the 2/3/5 ladder.
7:20am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:50am- Training session - DB 24kgs complex
1/2K halos - 12kg, 4X each side / each leg (total 16X)
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 100 swings - different variations (2H, 1H, H2H)
DB 24kgs complex:
20 minutes
DB 24kgs CL x 2 SS PR x 2/2
DB 24kgs CL x 3 SS PR x 3/3
DB 24kgs CL x 5 SS PR x 5/5
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Good training session. Got about 40 reps each lift. 4 sets of the 2/3/5 ladder.
8/4/18 Saturday August 4, 2018 (24kg KB aerobics)
IN Spokane
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 - 24kg KB aerobics
2x:
24kg TGU x 1/1
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
20 minutes
24kg CL x 1 PR x 1 FSQ x 1 SN x 5, set down, switch hands
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Solid training session in Spokane at my future in laws before heading to Priest Lake for a week.
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 - 24kg KB aerobics
2x:
24kg TGU x 1/1
20kg OH hold + walking x 1/1
20kg BU CL x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg OH hold + walking x 1/1
24kg BU CL x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
20 minutes
24kg CL x 1 PR x 1 FSQ x 1 SN x 5, set down, switch hands
Band wrist extensions, 10 x 2 sets per hand
Indian clubs x 5 minutes
8:40am - Complete
Notes - Solid training session in Spokane at my future in laws before heading to Priest Lake for a week.
8/3/18 Friday August 3, 2018 (TGU ladder, 32kg C&P, 24kg H2H SW)
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.
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.
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.
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