10/1/18 Monday October 1, 2018 (32kg CL+ PPR, push-ups)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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

6:45am- Training session - 32kg CL+PPR, push-ups

20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1


24 / 32kg SW 60 reps, different variations

24kg CL+PPR x 5, set down, switch hands

5x:
32kg CL+PPR x 5, set down, switch hands
push-ups x 6

25 total CL+ PPR per arm.

rolling

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:35am - Complete

Notes - Good training session. I tried to push the rest periods but otherwise more or less the same overall load from Friday's training.  I like the CL+PPR as an alternative to jerks.  I feel like I can maintain better form, better for my pelvis, adductors etc. but not using the 2nd dip that the jerk requires.  I am thinking I will build up loads with the push-press over time and see if I can push this up to doing sets with the 40kg for let's say double or triples.  Most certainly I will get stronger if I can get to that level.

9/29/18 Saturday September 29, 2018 (TGUs, DLs, TK PR, bodyweight)

Took a long walk, mowed the yard for two hours so plenty of warm up

2:00pm - 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

2:15pm- Training session - TGUs, DLs, TK PR, body weight

24kg TGU x 1/1
48kg DL x 5
24kg TK PR x 3/3
pull-up x 2

push-up x 6

28kg TGU x 1/1

48kg DL x 5

28kg TK PR x 2/2

pull-up x 3

push-up x 8

32kg TGU x 1/1

48kg DL x 5

32kg TK PR x 1/1

pull-up x 4

push-up 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

2:45am - Complete

Notes - Had a very nice Saturday.  This was easy though in hindsight probably more work than I really needed. I am flying to Europe late Wed this week for 5 days and know I will probably only get in walking and bodyweight work, so I am pushing the training a bit harder leading up to the time off as a result.  I don't think I need to do 32kg TK PR.  Too heavy, not really necessary for that accessory lift.  Lower reps with 24kg make more sense.

9/28/18 Friday September 28, 2018 (32kg CL+ PPR, push-ups)

6:25am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:55am - 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

7:10am- Training session - 32kg CL+PPR, push-ups

20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1

24kg GSq x 5
32kg GSq x 4

24 / 32kg SW 60 reps, different variations

24kg CL+PPR x 5, set down, switch hands

5x:
32kg CL+PPR x 5, set down, switch hands
push-ups x 5

25 total CL+ PPR per arm.

rolling

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, very strong.  Got big news from my long-time trainer Kevin Knapp this week that he will be moving away from training people for at least the remainder of this year, maybe long-term.  We first started training together in March 2013.  It's been a long and fruitful run, and Kevin helped me achieve SFG I in Vancouver BC in December 2014 and then SFG II in Dallas, TX in August 2016. I will be forever indebted to him for everything he has taught me over the years, and we'll remain friends going forward I am certain.  At this point I am going to continue my own training and programming design, and think about how I want to best move forward as far as identifying a new coach to train with periodically.  I know the value of having someone look at your lifts and how you move.

9/26/18 Wednesday September 26, 2018 (DB 24kgs stepback lunges, pull-ups / 24kg SN)

5:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:15am - 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

6:30am- Training session - DB 24kgs stepback lunges, pull-ups / SN

2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10

4x:
DB 24kgs step back lunges x 3/3
pull-up x 2
DB 24kgs step back lunges x 5/5

24kg SN x 6/6

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

7:10am - Complete

Notes - Very good training session.  Realized I forgot to get some swings in.  Will pick those up on Friday. Want to get back to more like 100 swings to warm up, lighter bells.

9/24/18 Monday September 24, 2018 (32kg CL+Jerk)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - 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

7:00am- Training session - 32kg CL+Jerk

2x:
24kg TGU x 1/1
20kg BU PR x 3/3 / 2nd set 24kg x 1/1
20kg BU FSQ x 3/3 / 2nd set 24kg x 1/1

24 / 32kg SW 60 reps, different variations

24kg CL+Jerk x 5, set down, switch hands

4x:
32kg CL+Jerk x 5, set down, switch hands

20 total CL+Jerks per arm.

rolling

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 - A strong effort today.  Clean and jerks with a 32kg for 5s is no joke and definitely gets much harder as you add up the sets. I like it, though I suspect overall for me that keeping with push presses, and increasing weight on those, may be better than jerks. The 2nd knee bend to get under the weight as it goes into lockout can continue to have the potential for pelvis issues for me.  I think on Friday I will try some CL + Push Press to see how I like that.  I think I can push that exercise pretty far.

9/22/18 Saturday September 22, 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

3x:
24kg TGU x 1/1
48kg DL x 5
pull-up x 1, x2, x3 (+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 - finally getting to writing these notes on Wed.  Things have been going very well.  Feeling good.

9/21/18 Friday September 21, 2018 (28kg CL + PPR, push-ups)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - 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

7:00am- Training session - 28kg CL + PPR, push-ups

2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
16kg SN x 10/10

28kg SW 50 reps, different variations

5x:
28kg CL x 5 + PPR x 5, set down, switch hands
push-ups x 5

25 reps per arm of both movements / 25 push-ups

rolling

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 - Great training session.  Loved this.  Looking forward to getting back up to loads with the 32kg and beyond.  This was a good step forward today.