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 KB aerobics
24kg TGU + PR x 1/1
48kg DL x 5
24kg BU CL & PR x 1/1
24kg BU FSQ x 1/1
28kg TGU + PR x 1/1
48kg DL x 5
100 swings 28kg
2H x 20
1H x 10/10
2H x 20
1H x 10/10
2H x 20
20 minutes 28kg KB aerobics:
28kg CL x 1 PR x 1 FSQ x 1 1H SW x 1 SN x 5, set down, switch hands
Got in 7 total sets which ended up being 70 total snatches with the 28kg - solid
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 excellent training session. Weight down 1/2 a pound from Monday. Just have to keep going slow and steady for the next month for my wedding on September 15th and see if I can get from 218 to 210. Likely very difficult but will try and see if I can make continued improvements. Feeling very strong and body comp has definitely improved losing the first 10 lbs. Sessions like this are a great blend of conditioning under load.
Wednesday, August 15, 2018
Monday, August 13, 2018
8/13/18 Monday August 13, 2018 (100 28kg SW, DB 28kgs complex)
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 - 100 28kg SW, DB 28kgs complex
24kg TGU + PR x 1/1
48kg DL x 5
28kg TGU + PR x 1/1
48kg DL x 5
100 swings 28kg
2H x 20
1H x 10/10
2H x 20
1H x 10/10
2H x 20
3x:
DB 28kgs CL x 2 SS PR x 2
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
8:00am - Complete
Notes - Very pleased with this training session. I weighed 218 after this. I am down 10 lbs from where I started, and would like to get down to 210 by wedding day on September 15th. The focus on conditioning has been very good, and I have cleaned up my diet, taking down the carbs and just focusing on real foods. Feeling strong and the video of my last set of 5s looked good from a technique standpoint, which is very encouraging to be doing with 2 28s. I believe I am capable of doing this training session with 32s at some point in the near future, and not having it feel like a total max effort.
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 - 100 28kg SW, DB 28kgs complex
24kg TGU + PR x 1/1
48kg DL x 5
28kg TGU + PR x 1/1
48kg DL x 5
100 swings 28kg
2H x 20
1H x 10/10
2H x 20
1H x 10/10
2H x 20
3x:
DB 28kgs CL x 2 SS PR x 2
DB 28kgs CL x 3 SS PR x 3
DB 28kgs 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
8:00am - Complete
Notes - Very pleased with this training session. I weighed 218 after this. I am down 10 lbs from where I started, and would like to get down to 210 by wedding day on September 15th. The focus on conditioning has been very good, and I have cleaned up my diet, taking down the carbs and just focusing on real foods. Feeling strong and the video of my last set of 5s looked good from a technique standpoint, which is very encouraging to be doing with 2 28s. I believe I am capable of doing this training session with 32s at some point in the near future, and not having it feel like a total max effort.
Saturday, August 11, 2018
8/11/18 Saturday August 11, 2018 (20kg SN, DB 24kgs carries)
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.
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.
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.
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