Grand Wailea, Maui HI
5:45pm - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
6:30pm- Training session - Body weight
10x:
Body weight squats x 10
Backward SL lunges x 5/5
push-up x 10
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
7:00pm - Complete
Notes - Getting to documenting this on Wed before T-day. Honeymoon is going fantastic. Feeling great. Lots of sun, and rest, some workouts, and fun in between.
Wednesday, November 21, 2018
Friday, November 16, 2018
11/16/18 Friday November 16, 2018 (DB Arnold Press, DB SQ, Other)
From Maui, HI
8:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:15am- Training session - DB Arnold Press, DB SQ, Other
DB Arnold Press 50lb x 10/10
DB SQ 50 lb x 10/10
DB Arnold Press 60lb x 5/5
DB SQ 60 lb x 5/5
DB Arnold Press 70lb x 3/3
DB SQ 70 lb x 3/3
DB Arnold Press 80lb x 1/1
5x:
DB Arnold Press 70lb x 3/3
DB SW 50lb x 10, or 70 lb x 10
DB SN 50lb x 5/5, x 2
3x:
Push-ups x 10
Pull-ups x 3
Step-back lunges x 10/10
Static double farmer carry holds 75lbs each hand, hold for time, x 2
rolling
Band wrist extensions, 10 x 2 sets per hand
10:15am - Complete
Notes - Great overall training session from the Grand Wailea in Maui, HI where we are staying for our honeymoon. Did some searching around on YouTube and decided on the one-arm Arnold Press as the best substitute for one-arm press training given lack of equipment options here. Tried a few other lifts as well with dumbbells, front-squatting I also used the Arnold Press position for the rack, which worked well. For other days I am planning on push-pressing dumbbells for reps, likely with a 75lb dumbbell, or 80lb, need to see how that feels. It's more challenging than a kettlebell. I also will be doing some double step-back lunges, and will see about doing more snatches. That as well was a bit challenging with a dumbbell, but I made do.
8:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:15am- Training session - DB Arnold Press, DB SQ, Other
DB Arnold Press 50lb x 10/10
DB SQ 50 lb x 10/10
DB Arnold Press 60lb x 5/5
DB SQ 60 lb x 5/5
DB Arnold Press 70lb x 3/3
DB SQ 70 lb x 3/3
DB Arnold Press 80lb x 1/1
5x:
DB Arnold Press 70lb x 3/3
DB SW 50lb x 10, or 70 lb x 10
DB SN 50lb x 5/5, x 2
3x:
Push-ups x 10
Pull-ups x 3
Step-back lunges x 10/10
Static double farmer carry holds 75lbs each hand, hold for time, x 2
rolling
Band wrist extensions, 10 x 2 sets per hand
10:15am - Complete
Notes - Great overall training session from the Grand Wailea in Maui, HI where we are staying for our honeymoon. Did some searching around on YouTube and decided on the one-arm Arnold Press as the best substitute for one-arm press training given lack of equipment options here. Tried a few other lifts as well with dumbbells, front-squatting I also used the Arnold Press position for the rack, which worked well. For other days I am planning on push-pressing dumbbells for reps, likely with a 75lb dumbbell, or 80lb, need to see how that feels. It's more challenging than a kettlebell. I also will be doing some double step-back lunges, and will see about doing more snatches. That as well was a bit challenging with a dumbbell, but I made do.
11/14/18 Wednesday November 14, 2018 (5 min SN test, DB 32kgs stepback lunges, pull-ups)
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 - 5 min SN test, DB 32kgs stepback lunges, pull-ups
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10
5 min SN test with the 24kg, 100 reps, took 5:08 (missed by 8 seconds)
Rep scheme was 15/15 10/10, set down, 10/10 set down, 10/10 set down, 5/5
2x:
DB 24kgs step back lunges x 5/5
DB 28kgs step back lunges x 3/3
pull-up x 1
5x:
DB 32kgs step back lunges x 2/2
pull-up x 1
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 - Writing this from Maui on Friday on my honeymoon! Obviously not hitting the snatch test at under 5 minutes was frustrating. I had been fighting a cold. It was very tough to breath and that was the issue for the test, not strength. My goal for the test is to go 15/15 10/10 10/10, get to 70 reps, without setting the bell down. I was at about 2:15 when I got the first 50 reps done, and set the bell down. That is very good tempo and it is what I need to finish the test. I have to get the next 20 reps in before setting the bell down. From there I will go ideally 10/10 5/5 for the final 30 reps. Since I was close, I will consider it an overall ok result, as it tells me generally where I stand. I can do better on the day of the test.
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 - 5 min SN test, DB 32kgs stepback lunges, pull-ups
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10
5 min SN test with the 24kg, 100 reps, took 5:08 (missed by 8 seconds)
Rep scheme was 15/15 10/10, set down, 10/10 set down, 10/10 set down, 5/5
2x:
DB 24kgs step back lunges x 5/5
DB 28kgs step back lunges x 3/3
pull-up x 1
5x:
DB 32kgs step back lunges x 2/2
pull-up x 1
28/28 lunges
rollinghanging 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 - Writing this from Maui on Friday on my honeymoon! Obviously not hitting the snatch test at under 5 minutes was frustrating. I had been fighting a cold. It was very tough to breath and that was the issue for the test, not strength. My goal for the test is to go 15/15 10/10 10/10, get to 70 reps, without setting the bell down. I was at about 2:15 when I got the first 50 reps done, and set the bell down. That is very good tempo and it is what I need to finish the test. I have to get the next 20 reps in before setting the bell down. From there I will go ideally 10/10 5/5 for the final 30 reps. Since I was close, I will consider it an overall ok result, as it tells me generally where I stand. I can do better on the day of the test.
Monday, November 12, 2018
11/12/18 Monday November 12, 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
push-ups x 10
36kg CL+PPR x 3, set down, switch hands
push-ups x 10
2x:
40kg CL+PPR x 1/1, x 2
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 - Back-off week, but still getting in good volume. Felt great today. I really like push-press. I feel like this lift has a long run-way ahead of it for me.
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
push-ups x 10
36kg CL+PPR x 3, set down, switch hands
push-ups x 10
40kg CL+PPR x 1/1, x 2
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 - Back-off week, but still getting in good volume. Felt great today. I really like push-press. I feel like this lift has a long run-way ahead of it for me.
11/10/18 Saturday November 10, 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
Backward SL lunges x 5/5
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 - Felt great. Good to see this after several weeks of heavy training. Pleased with progression for sure.
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
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
10:00am - Complete
Notes - Felt great. Good to see this after several weeks of heavy training. Pleased with progression for sure.
Friday, November 9, 2018
11/9/18 Friday November 9, 2018 (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 - 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
24kg PR x 5/5
5x:
36kg PR x 3/3
pull-up x 1
2x:
36kg 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 - A little different approach today. I was feeling run down by the time I got to pressing, and I also didn't have much time. I settled somewhat accidentally on pressing the 36kg for reps and rounds. I did my first set thinking it was the 32 and wondered why it was so damn heavy:) I just rolled from there and decided 5 sets of 3/3 and pull-ups would be effective and efficient. This was a strong effort in the circumstances and I think it was best not to redline it today and push the 40kg. Had a very hard training day on Wed, this is week 4, I need a deload week, sleep hasn't been great either.
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 - 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
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
44kg 2H SW x 10
44kg loaded CL x 1/15x:
36kg PR x 3/3
pull-up x 1
2x:
36kg 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 - A little different approach today. I was feeling run down by the time I got to pressing, and I also didn't have much time. I settled somewhat accidentally on pressing the 36kg for reps and rounds. I did my first set thinking it was the 32 and wondered why it was so damn heavy:) I just rolled from there and decided 5 sets of 3/3 and pull-ups would be effective and efficient. This was a strong effort in the circumstances and I think it was best not to redline it today and push the 40kg. Had a very hard training day on Wed, this is week 4, I need a deload week, sleep hasn't been great either.
Wednesday, November 7, 2018
11/7/18 Wednesday November 7, 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
pull-up x 1
24kg SN x 11/11
5x:
DB 32kgs step back lunges x 3/3
pull-up x 1
24kg SN x 11/11
28/28 lunges
132 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 - Now that was challenging. One of the toughest training sessions I have run, ever. Stayed controlled, all good reps. 3/3 with the double 32s is something else. I think on a long-term basis the double 28s are likely the sweet spot here where you can get really good volume with something heavy. At 32s, it is tough to imagine getting to 5/5 under control, for multiple sets. With that said, slow and steady wins the race. I am getting very significant mileage out of these lifts. 132 snatches with the 24 is very significant volume for me as well. Proud of this one.
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
pull-up x 1
24kg SN x 11/11
DB 32kgs step back lunges x 3/3
pull-up x 1
24kg SN x 11/11
28/28 lunges
132 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 - Now that was challenging. One of the toughest training sessions I have run, ever. Stayed controlled, all good reps. 3/3 with the double 32s is something else. I think on a long-term basis the double 28s are likely the sweet spot here where you can get really good volume with something heavy. At 32s, it is tough to imagine getting to 5/5 under control, for multiple sets. With that said, slow and steady wins the race. I am getting very significant mileage out of these lifts. 132 snatches with the 24 is very significant volume for me as well. Proud of this one.
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