11/5/18 Monday November 5, 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

24kg 2H SW x 10
24kg 1H SW x 5/5
32kg 2H SW x 10
32kg 1H SW x 5/5
36kg 2H SW x 10
36kg 1H SW x 5/5
40kg 2H SW x 10
44kg 2H SW x 10

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

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

36kg CL+PPR x 3, set down, switch hands
push-ups x 10

3x:
40kg CL+PPR x 1/1, x 3 (singles going back and forth)
push-ups x 10

40kg 2H SW x 10
44kg 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

8:00am - Complete

Notes - Very solid training today.  More reps with the 40kg.  Getting it overhead, and swinging it quickly, as well as the 44kg.  This is going well.  My first push press actually was the 44kg by accident, which I got up overhead with no issues.  It did feel heavy.  I need to get some heavy cleans and swings in with the 44kg over the next few weeks for sure. 

11/3/18 Saturday November 3, 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 - Felt great.  Good to see this after several weeks of heavy training.  Pleased with progression for sure.

11/2/18 Friday November 2, 2018 (32/36/40kg PR, 40/44kg 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

24kg PR x 5/5

32kg 2H SW x 10

32kg loaded CL x 1/1

36kg 2H SW x 10

36kg loaded CL x 1/1

40kg 2H SW x 10

40kg loaded CL x 1/1

3x:
32kg PR x 3/3
pull-up x 1
36kg PR x 2/2
pull-up x 1
40kg PR x 1/1 (on the last set, got the L, fail R, set bell down, did another loaded CL on the L, then got the R on a serious grind)
pull-up x 1

40kg 2H SW x 10
44kg 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

8:15am - Complete

Notes - This was a great training session.  A huge grind to get the last 40kg PR on the R side, after a fail on the 3rd round.  Was seriously pumped.  A lot of heavy bells in this session today.  Trying to get the body used to them again.  I am going to continue to use swings to move the bells fast so my body gets used to handling them.  And cleans.

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.