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 - 32kg CL+PPR, push-ups, 2H SW
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 50 reps, different variations
24kg CL+PPR x 5, set down, switch hands
2x:
32kg CL+PPR x 5, set down, switch hands
5x:
36kg CL+PPR x 3, set down, switch hands
push-ups x 10
36kg 2H SW x 10, x 3 sets
rolling
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 - My intuition was right - I was ready to handle the 36kg for reps. This was a good overall set and reps approach, and I am pleased. I was extremely gassed on the last couple of sets of swings, would be good to build this up slowly. I didn't want to do too many heavy reps at once. Best to build up the heavy swings slowly. So far, so good.
Tuesday, October 23, 2018
Sunday, October 21, 2018
10/20/18 Saturday October 20, 2018 (TGU, DL, bodyweight)
8:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:15am - 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
9:30am- Training session - 24kg, body weight
4x:
24kg TGU x 1/1
48kg DL x 5
pull-up x 1, x 2, x 3, x 4 (+1 each 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
10:00am - Complete
Notes - Writing this at the end of the weekend. This was good. I am liking the lighter sessions on the weekends. I think I am going to increase the number of reps and bodyweight exercises, but not anything heavier or more reps with the bells. Basically, throw in some squats and lunges, and more push-ups (and possibly pull-ups). This work doesn't overly tax me and I think it will help fill in some spots in the overall training plan.
9:15am - 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
9:30am- Training session - 24kg, body weight
4x:
24kg TGU x 1/1
48kg DL x 5
pull-up x 1, x 2, x 3, x 4 (+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
10:00am - Complete
Notes - Writing this at the end of the weekend. This was good. I am liking the lighter sessions on the weekends. I think I am going to increase the number of reps and bodyweight exercises, but not anything heavier or more reps with the bells. Basically, throw in some squats and lunges, and more push-ups (and possibly pull-ups). This work doesn't overly tax me and I think it will help fill in some spots in the overall training plan.
Friday, October 19, 2018
10/19/18 Friday October 19, 2018 (32/36kg PR, 36kg 2H SW)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:00am - 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
7:15am- Training session - 32/36kg PR, 2H SW
20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
48kg DL x 5
24kg 2H SW x 10
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 1H SW x 5/5 5/5
32kg/36 SW 30 reps, different variations
24kg PR x 5/5
28kg PR x 3/3
4x:
32kg PR x 2/2
36kg PR x 1/1
36kg 2H SW x 5, x 5 sets
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:05am - Complete
Notes - Stronger than I anticipate today. Left hip is acting up for sure. I not surprised. Will be doing some Pain Free exercises and resting this weekend. I ramped up this week with load and was expecting some reaction.
7:00am - 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
7:15am- Training session - 32/36kg PR, 2H SW
20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
48kg DL x 5
24kg 2H SW x 10
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 1H SW x 5/5 5/5
32kg/36 SW 30 reps, different variations
24kg PR x 5/5
28kg PR x 3/3
4x:
32kg PR x 2/2
36kg PR x 1/1
36kg 2H SW x 5, x 5 sets
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:05am - Complete
Notes - Stronger than I anticipate today. Left hip is acting up for sure. I not surprised. Will be doing some Pain Free exercises and resting this weekend. I ramped up this week with load and was expecting some reaction.
Wednesday, October 17, 2018
10/17/18 Wednesday October 17, 2018 (DB 24kgs stepback lunges, pull-ups / 24kg SN)
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 - 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
6x:
DB 24kgs step back lunges x 5/5
pull-up x 1
24kg SN x 8/8
30/30 lunges
96 snatches
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 workload. I had one bad rep with a lunge where I lost my footing, and my right lower lat grabbed a bit as I tried to stabilize. Shit happens. Fortunately not a big deal and another chance to demonstrate a bit of resilience. Training is not always going to be perfect. Had a chiro adjustment this afternoon, and am doing some bodywork tomorrow. I want to get ahead of recovery leading up to SFGII on December 9-10 in Seattle. Going to try and be diligent and smart about that.
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 - 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
6x:
DB 24kgs step back lunges x 5/5
pull-up x 1
24kg SN x 8/8
30/30 lunges
96 snatches
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 workload. I had one bad rep with a lunge where I lost my footing, and my right lower lat grabbed a bit as I tried to stabilize. Shit happens. Fortunately not a big deal and another chance to demonstrate a bit of resilience. Training is not always going to be perfect. Had a chiro adjustment this afternoon, and am doing some bodywork tomorrow. I want to get ahead of recovery leading up to SFGII on December 9-10 in Seattle. Going to try and be diligent and smart about that.
Monday, October 15, 2018
10/15/18 Monday October 15, 2018 (32kg CL+ PPR, push-ups, 2H SW)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:00am - 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
7:15am- Training session - 32kg CL+PPR, push-ups, 2H SW
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 50 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 10
25 total CL+ PPR per arm.
32kg 2H SW x 10, x 5 sets
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:05am - Complete
Notes - This was a very solid session, definitely the best so far with the 32kg. I can sense that I am ready to try some reps now with the 36kg. It's there with the 32kg.
7:00am - 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
7:15am- Training session - 32kg CL+PPR, push-ups, 2H SW
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 50 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 10
25 total CL+ PPR per arm.
32kg 2H SW x 10, x 5 sets
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:05am - Complete
Notes - This was a very solid session, definitely the best so far with the 32kg. I can sense that I am ready to try some reps now with the 36kg. It's there with the 32kg.
Sunday, October 14, 2018
Training plan weeks of October 15/22/29, 2018
Signed up for the SFG II on December 1/2 in Seattle today, to try and get my re certification. I've only got about 7 weeks of training. It's going to be important that I touch some heavy bells during this time period. Here's the plan for the next 3 weeks.
Week 1
Monday - 32kg CL + PPR, 5 sets of 5. Finish with 32kg 2H SW, 50 reps.
Wed - DB 24s step back lunges, 24kg SN. Plan would be 5 sets of 5 on the lunges, and 5 sets of 7/7 on the snatches.
Friday - 32/36 PR, doubles and singles. Need to feel this out and see where I am. I am thinking 5 sets of doubles with the 32 and 5 singles with the 36. Finish with 36kg 2H SW, 50 reps.
Sat - mostly bodyweight.
Week 2
Monday - 36kg CL + PPR, 5 sets of 3s. Finish with 36kg 2H SW, 50 reps.
Wed - DB 28s step back lunges, 24kg SN. Plan would be 5 sets of 3 on the lunges, and 5 sets of 8/8 on the snatches.
Friday- 32/36/40 PR, doubles and singles. Don't have a good sense of this quite yet. I'd like to at least work up to a 40kg PR and see how it feels. The goal overall here is about 10-15 reps total. Finish with 36kg / 40kg 2H SW, 50 reps.
Sat - mostly bodyweight.
Week 3
Monday - 40kg CL + PPR, 5 sets of 2s. Finish with 40kg 2H SW, 50 reps.
Wed - DB 32s step back lunges, 24kg SN. Plan would be 5 sets of 2 on the lunges, and 5 sets of 10/10 on the snatches.
Friday- 32/36/40 PR, doubles and singles. Don't have a good sense of this quite yet. The idea is to have improved from the previous week, and see how the accumulated load is being handled. The goal overall here is about 10-15 reps total. Finish with 36kg / 40kg 2H SW, 50 reps.
Sat - mostly bodyweight.
Week 1
Monday - 32kg CL + PPR, 5 sets of 5. Finish with 32kg 2H SW, 50 reps.
Wed - DB 24s step back lunges, 24kg SN. Plan would be 5 sets of 5 on the lunges, and 5 sets of 7/7 on the snatches.
Friday - 32/36 PR, doubles and singles. Need to feel this out and see where I am. I am thinking 5 sets of doubles with the 32 and 5 singles with the 36. Finish with 36kg 2H SW, 50 reps.
Sat - mostly bodyweight.
Week 2
Monday - 36kg CL + PPR, 5 sets of 3s. Finish with 36kg 2H SW, 50 reps.
Wed - DB 28s step back lunges, 24kg SN. Plan would be 5 sets of 3 on the lunges, and 5 sets of 8/8 on the snatches.
Friday- 32/36/40 PR, doubles and singles. Don't have a good sense of this quite yet. I'd like to at least work up to a 40kg PR and see how it feels. The goal overall here is about 10-15 reps total. Finish with 36kg / 40kg 2H SW, 50 reps.
Sat - mostly bodyweight.
Week 3
Monday - 40kg CL + PPR, 5 sets of 2s. Finish with 40kg 2H SW, 50 reps.
Wed - DB 32s step back lunges, 24kg SN. Plan would be 5 sets of 2 on the lunges, and 5 sets of 10/10 on the snatches.
Friday- 32/36/40 PR, doubles and singles. Don't have a good sense of this quite yet. The idea is to have improved from the previous week, and see how the accumulated load is being handled. The goal overall here is about 10-15 reps total. Finish with 36kg / 40kg 2H SW, 50 reps.
Sat - mostly bodyweight.
10/13/18 Saturday October 13, 2018 (TGU ladders, DL, bodyweight)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:15am - 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
7:30am- Training session - 24kg, body weight
4x:
20/24/28/32kg TGU x 1/1 (up a bell size each set)
48kg DL x 5
pull-up x 1, x 2, x 3, x 4 (+1 each 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
8:00am - Complete
Notes - writing this at the end of the weekend. Very busy weekend. This was a good training session around a lot of other activity. Did a ton of yard work, winterized the back deck, coached a basketball practice. Great to be feeling like I have plenty of energy.
7:15am - 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
7:30am- Training session - 24kg, body weight
4x:
20/24/28/32kg TGU x 1/1 (up a bell size each set)
48kg DL x 5
pull-up x 1, x 2, x 3, x 4 (+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
8:00am - Complete
Notes - writing this at the end of the weekend. Very busy weekend. This was a good training session around a lot of other activity. Did a ton of yard work, winterized the back deck, coached a basketball practice. Great to be feeling like I have plenty of energy.
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