10/31/18 Wednesday October 31, 2018 (DB 32kgs 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 32kgs 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

2x:
DB 24kgs step back lunges x 5/5

DB 28kgs step back lunges x 3/3

6x:
DB 32kgs step back lunges x 2/2
pull-up x 1
24kg SN x 10/10

30/30 lunges
120 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

8:10am - Complete

Notes - Very big training session today.  A challenging one for sure.  Double 32s are just never going to feel "light" I don't think.  Tried to stay under control for all reps.  This was a lot of volume and a lot of load, so recovery the next few days will be very important.

10/29/18 Monday October 29, 2018 (40kg CL+ PPR, push-ups)

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 - 40kg 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

24/32/36/40kg SW x 10 reps each

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

2x:
32kg CL+PPR x 5, set down, switch hands
push-ups x 5

36kg CL+PPR x 3, set down, switch hands
push-ups x 5

4x:
40kg CL+PPR x 1, set down, x 1, set down, switch hands
push-ups x 5

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 - Good training today, this went very well. Wanted to exercise some caution with the 40kg, so I cleaned it, push-pressed it, set it down, did it again as opposed to trying for doubles.  That was also an opportunity to practice cleaning from the floor with the heavy well, which I hope will help my one-rep max press. I think it's the right way to approach that bell.  I also want to get into swinging the heavier bells one-handed.  Need to get in some more 32kg one-hand swing this week.  I don't generally swing on Tuesdays or Thursdays but I may work in a few extra reps just to start getting some of that in.  Or Saturday too.

10/27/18 Saturday October 27, 2018 (TGU, DL, bodyweight)

7:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:15am - 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

8:30am- Training session - 24kg, body weight

4x:
24kg TGU x 1/1
48kg DL x 5
Backward SL lunges x 5/5
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

9:00am - Complete

Notes - Great training session.  Feeling really good and recovered from yesterday's heavy session with the 36 and 40kg, which is a great sign.  Did some deep stretching last night with the supine groin stretch from Pain Free, which always is good for me.

10/26/18 Friday October 26, 2018 (32/36/40kg PR, 36/40kg 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 - 32/36/40kg 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

32kg loaded CL x 1/1
36kg loaded CL x 1/1
40kg loaded CL x 1/1

24kg PR x 5/5

2x:
32kg PR x 3/3
pull-up x 1
36kg PR x 2/2
pull-up x 1
40kg PR x 1/1
pull-up x 1

36kg 2H SW x 10
40kg 2H SW x 10

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 - Very strong work here, first time I have pressed the 40kg in 2018 I believe. And doubles on the 36kg too. I need to go back and check training logs but it has been a very long time.  I am expecting a bit of reaction here from the heavy load, but tried overall to keep the reps low today and planning on quite a bit of mobility and recovery this weekend. Try to get some walking in too. Will see how this goes.

10/24/18 Wednesday October 24, 2018 (DB 28kgs 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 28kgs 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

24/28kg 2H / 1H SW - 50 reps

2x:
DB 24kgs step back lunges x 5/5

6x:
DB 28kgs step back lunges x 3/3
pull-up x 1
24kg SN x 9/9

28/28 lunges
108 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 serious training session.  This was outstanding.  Some very strong work.  I am proud of this one.

10/22/18 Monday October 22, 2018 (36kg CL+ PPR, push-ups, 2H SW)

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.

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)

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.