12/29/18 Saturday December 29, 2018 (TGU, GSq, 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 - 20kg, body weight

5x:
20kg TGU x 1/1
20kg GSq x 5
Backward SL lunges x 5/5
pull-up x 2, 3, 4, 5, 6 (add a rep each set)

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

9:00am - Complete

Notes - Writing this on Tuesday after getting back from Spokane.  Solid training session.  I think I need to up the reps on the push-ups and emphasize this exercise more.

12/28/18 Friday December 28, 2018 (DB 24kg C&J, Jerks)

Tom McCall waterfront park, Portland Oregon

7:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:45am- Training session - DB 24kg C&J, Jerks

DB 24kg farmer walk x 3 minutes (get bells from hotel to park)

24kg rack hold x 1/1
24kg overhead hold x 1/1
24kg FSQ x 1/1
24kg windmill x 1/1
DB 24kg rack hold x 1/1

24kg 2H SW x 10
24kg 1H SW x 10/10

3x:
DB 24kg CL x 3 PR x 1 FSQ x 2

4x:
DB 24kg C&J x 3
DB 24kg C&J x 3
DB 24kg Jerk x 7

24kg 2H SW x 10
24kg 1H SW x 10/10

DB 24kg farmer walk x 3 minutes

rolling

Band wrist extensions, 10 x 2 sets per hand

8:30am - Complete

Notes - Had a ton of fun doing this session across from the hotel we stayed in Hotel Rose, downtown Portland, across from Tom McCall waterfront park.  Back in my hometown, never thought I would doing bells at this iconic park on a rainy morning in December!!  It was great.  Wanted to keep things simple, just two bells, the 24s.  Clean and Jerks and just Jerks were on the menu.  Amazing exercise that I really enjoy doing a lot. I didn't push that hard, I think this is an exercise that I do need to push harder in the future and really challenge myself with.

12/26/18 Wednesday December 26, 2018 (32kg 1H SW, DB 24kgs stepback lunges, push-ups)

7:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:05am - 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

8:20am- Training session - 32kg 1H SW, DB 24kgs stepback lunges, push-ups

2x:
24kg TGU x 1/1
48kg DL x 5
24kg GSq x 5
24kg 2H SW x 10

24kg 1H SW x 10/10
32kg 2H SW x 10

10x (on the minute, 10 minutes):
32kg 1H SW x 5/5

5x:
DB 24kgs step back lunges x 5/5
push-ups 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 - Writing this late Friday after a trip to Portland.  Great training session.  Things are going well here, I am feeling good.  Right now I am trying to formulate an approach and training plan for right after the holidays.  I have been working on consistently doing 1H SW with the 32kg and building up volume.  This is my prep for the snatch test.  Trying to be really powerful, straight arm, feel the lats engage, hip snap.  I continue to feel like keeping at least one day of backward lunges in my weekly program is very beneficial for single leg strength as well as it just seems like my pelvis and low back respond really well to this movement.  It opens things up for me.

12/24/18 Monday December 24, 2018 (32kg C&P ladders, pull-ups)

7:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:45am - 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

8:00am- Training session - 32kg C&P ladders, pull-ups

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

24kg 2H SW x 10
32kg 2H SW x 10, x 3

24kg C&P x 5, set down, switch hands

3x:
32kg C&P x 1, set down, switch hands
pull-up x 1
32kg C&P x 2, set down, switch hands
pull-up x 1
32kg C&P x 3, set down, switch hands
pull-up x 1
32kg C&P x 4, set down, switch hands
pull-up x 1
32kg C&P x 5, set down, switch hands
pull-up x 1

45/45 C&P
15 pull-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

9:00am - Complete

Notes - Very solid training today.  Was reading  bit on SFGII prep particularly pressing and it just makes sense to go to an ROP training model, ladders, working up to 5 sets of ladders to 5s or 75 reps per arm.  I did 3 sets today, and I had something left in the tank.  We will see how recovery goes.  I was reflecting that about 4 years I took and passed the SFGI in Vancouver BC. At that time, my 1RM max was a 32kg press, never had done a double even.  It's been a long road the last 4 years but so appreciative of the tremendous progress I have enjoyed.  I need to be very focused with my training in 2019 and have good direction.  I see good things happening this next year.

12/22/18 Saturday December 22, 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

5x:
24kg TGU x 1/1
48kg DL x 5
Backward SL lunges x 5/5
pull-up x 2

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

9:00am - Complete

Notes - Feeling very good.  Extremely encouraged.  The bodywork session with Dr. Tom on Thursday this week was tremendous.  Totally released my left trap, suprapinatus, and right pec and bicep.  Really pleased.

12/21/18 Friday December 21, 2018 (loaded CL, 40kg PR)

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 - loaded CL, 40kg PR

24kg TGU x 1/1
48kg DL x 5
birddogs x 5/5
20kg BU FSQ x 3/3
20kg BU PR x 3/3

24kg TGU x 1/1
48kg DL x 5
birddogs x 5/5
24kg BU FSQ x 2/2
24kg BU PR x 2/2

24kg 2H SW x 10
32kg 2H SW x 10
40kg 2H SW x 10

40kg 2H SW x 10

40kg 2H SW x 10

32kg loaded CL x 1/1
24kg PR x 5/5

3x:
40kg loaded CL x 1/1
32kg PR x 3/3
44kg loaded CL x 1/1

40kg PR x 1/1

pull-up x 2

crocodile breathing x 10 breaths

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 - solid session today, feeling stronger.  Desire is to touch the 40kg, 44kg and 48kg bells as much as possible.  Need to get into swinging the 44kg and 48kg sooner.  2H is fine, for rooting purposes, should help 1 arm pressing.

12/19/18 Wednesday December 19, 2018 (DB 24kgs stepback lunges, 32kg 1H SW, 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, 32kg 1H SW, 24kg SN

2x:
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
16kg SN x 10/10

24kg 1H SW x 10/10
32kg 2H SW x 10

5x:
DB 24kgs step back lunges x 5/5
32kg 1H SW x 5/5
24kg SN x 5/5

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 on Thursday pm.  Tough few days as my left hip / adductor and hamstring have been acting up, and right pec / bicep has been very tight.  Things are a bit wound up from the traveling and the holidays.  It's not the time to push it.  I received some body work and acupuncture this evening which was very helpful.  Thinking of a pretty basic session tomorrow with 1 arm press and 2H SW.