6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - 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
7:00am- Training session - ROP 32kg PR ladders (3 x 1,2,3, 2 x 1,2), bird dogs, 7 min 24kg SN
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 2/2
24kg BU PR x 1/1
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10, x 2
24kg PR x 5, set down, switch hands
ROP 5 ladders to 3 x 1,2,3, 2 x 1,2
3x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands
32kg PR x 3, set down, switch hands
2x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands
24/24 PR
bird dogs 3/3 after every ladder
roll dice - 7 minutes of snatching
24kg SN - got 90 reps, generally used a scheme of 10/10, 10/10, 10/10, 5/5, 5/5, 5/5. Was very pleased as last week I got 70 reps in 8 minutes. This was a great improvement. Hoping to continue to see this.
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 - Light day on the ROP. Writing this on Friday and recovery has been better this week than last, so I am pleased. Snatching was a highlight on Wed, I thought this went very well and I am encouraged by the progress week over week given very little snatching. I think the program is working in terms of focusing on heavy 1H SW with the 32kg, elbow lockouts, etc.
Friday, January 11, 2019
Monday, January 7, 2019
1/7/19 Monday January 7, 2019 (ROP 32kg C&P ladders (1,2,3,4,5, 4 x 1,2,3,4), pull-ups, 6 minutes of SW)
5:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:15am - 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
6:30am- Training session - ROP 32kg C&P ladders (1,2,3,4,5, 4 x 1,2,3,4)
24kg TGU x 1/1
DB 20kg BU FSQ x 2/2
DB 20kg BU PR x 2/2
24kg TGU x 1/1
28kg BU FSQ x 1/1
28kg BU PR x 1/1
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10, x 2
24kg C&P x 5, set down, switch hands
ROP 1,2,3,4,5, 4 x 1,2,3,4
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands
32kg C&P x 4, set down, switch hands
32kg C&P x 5, set down, switch hands
55/55 C&P
roll dice, 6 minutes of SW
32kg 2H SW x 15
32kg 1H SW x 5/5
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 - Extremely good training session. It's taking me too long to do this, I have to compress rest periods. That's the only issue right now. No issues at all making the reps.
6:15am - 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
6:30am- Training session - ROP 32kg C&P ladders (1,2,3,4,5, 4 x 1,2,3,4)
24kg TGU x 1/1
DB 20kg BU FSQ x 2/2
DB 20kg BU PR x 2/2
24kg TGU x 1/1
28kg BU FSQ x 1/1
28kg BU PR x 1/1
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10, x 2
24kg C&P x 5, set down, switch hands
ROP 1,2,3,4,5, 4 x 1,2,3,4
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands
32kg C&P x 4, set down, switch hands
32kg C&P x 5, set down, switch hands
4x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands
32kg C&P x 4, set down, switch hands
1 pull-up after each set of presses, so 21 pull-ups in all.32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands
32kg C&P x 4, set down, switch hands
55/55 C&P
roll dice, 6 minutes of SW
32kg 2H SW x 15
32kg 1H SW x 5/5
32kg 2H SW x 15
32kg 1H SW x 5/5
32kg 2H SW x 15
32kg 1H SW x 5/5
32kg 2H SW x 10
32kg 1H SW x 5/5
32kg 2H SW x 15
32kg 1H SW x 5/5
32kg 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 - Extremely good training session. It's taking me too long to do this, I have to compress rest periods. That's the only issue right now. No issues at all making the reps.
Saturday, January 5, 2019
1/5/19 Saturday January 5, 2019 (24kg TGU, GSq, 2H SW, DB 24kgs step back lunges)
7:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
2:15pm - 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
2:30pm- Training session - 24kg TGU, GSq, 2H SW, DB 24kgs step back lunges
2x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10
Backward SL lunges x 5/5
push-up x 10
4x:
DB 24kgs stepback lunges 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
3:00pm - Complete
Notes - Variety day on the ROP, just did a little bit, wanted to keep one day of weighted step-back lunges in the mix for variety, squat-type pattern, single leg movement. Definitely was feeling the cumulative fatigue and I cut things off at 4 sets. Planning on resting tomorrow.
2:15pm - 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
2:30pm- Training session - 24kg TGU, GSq, 2H SW, DB 24kgs step back lunges
2x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10
Backward SL lunges x 5/5
push-up x 10
4x:
DB 24kgs stepback lunges 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
3:00pm - Complete
Notes - Variety day on the ROP, just did a little bit, wanted to keep one day of weighted step-back lunges in the mix for variety, squat-type pattern, single leg movement. Definitely was feeling the cumulative fatigue and I cut things off at 4 sets. Planning on resting tomorrow.
1/4/19 Friday January 4, 2019 (ROP 32kg C&P ladders (5 x 4/3), 7 min 1H SW 32kg)
Training from Leavenworth
8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:45am - Kettlebell warm up
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
9:00am- Training session - ROP 32kg PR ladders (5 x 4/3, 7 min 1H SW 32kg)
20kg OH hold 1 minute x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg OH hold 1 minute x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 2/2
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10, x 2
24kg C&P x 5, set down, switch hands
ROP 5 ladders to 3/2
2x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands
32kg C&P x 4, set down, switch hands
3x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands
crawling
38/38 C&P
roll dice - 7 minutes of swings
1H 32kg SW x 5/5, x 7 (on the minute) plus 2H SW x 10
rolling
Band wrist extensions, 10 x 2 sets per hand
10:00am - Complete
Notes - Medium day on the ROP, really good training session. Writing this Saturday afternoon after doing a little training today. Can tell that the week's volume was significant and I need a great day of rest tomorrow. I am liking this ROP approach thus far. Feeling positive about this decision and good to continue forward.
8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:45am - Kettlebell warm up
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
9:00am- Training session - ROP 32kg PR ladders (5 x 4/3, 7 min 1H SW 32kg)
20kg OH hold 1 minute x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg OH hold 1 minute x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 2/2
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10, x 2
24kg C&P x 5, set down, switch hands
ROP 5 ladders to 3/2
2x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands
32kg C&P x 4, set down, switch hands
crawling
planks on 24kg bells x 1 minute
3x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands
crawling
planks on 24kg bells x 1 minute
38/38 C&P
roll dice - 7 minutes of swings
1H 32kg SW x 5/5, x 7 (on the minute) plus 2H SW x 10
rolling
Band wrist extensions, 10 x 2 sets per hand
10:00am - Complete
Notes - Medium day on the ROP, really good training session. Writing this Saturday afternoon after doing a little training today. Can tell that the week's volume was significant and I need a great day of rest tomorrow. I am liking this ROP approach thus far. Feeling positive about this decision and good to continue forward.
Thursday, January 3, 2019
1/2/19 Wednesday January 2, 2019 (ROP 32kg PR ladders (5 x 3/2), pull-ups, 8 min SN 24kg)
8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:45am - 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
9:00am- Training session - ROP 32kg PR ladders (5 x 3/2)
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 2/2
24kg BU PR x 1/1
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10, x 2
24kg PR x 5, set down, switch hands
ROP 5 ladders to 3/2
3x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands
bird dogs x 3/3
32kg PR x 3, set down, switch hands
pull-ups x 2
2x:
32kg PR x 1, set down, switch hands
bird dogs x 3/3
32kg PR x 2, set down, switch hands
pull-ups x 2
24/24 PR
10 pull-ups
roll dice - 8 minutes of snatching
24kg SN - got 80 reps, generally used a scheme of 5/5 5/5, set down, 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
10:00am - Complete
Notes - Light day on the ROP. Didn't feel fully recovered from heavy day, due to traveling etc. since Monday. That heavy day will be tough. With that said, writing this on Thursday morning from Leavenworth where we are all staying, and I am feeling very good. Snatching felt strong, lot of power. Slightly wider stance, more straight up with the bell. I think laying off of snatching for a bit will actually help me improve it, by using the 32kg bell for heavy 1H SW instead.
8:45am - 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
9:00am- Training session - ROP 32kg PR ladders (5 x 3/2)
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 2/2
24kg BU PR x 1/1
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10, x 2
24kg PR x 5, set down, switch hands
ROP 5 ladders to 3/2
3x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands
bird dogs x 3/3
32kg PR x 3, set down, switch hands
pull-ups x 2
2x:
32kg PR x 1, set down, switch hands
bird dogs x 3/3
32kg PR x 2, set down, switch hands
pull-ups x 2
24/24 PR
10 pull-ups
roll dice - 8 minutes of snatching
24kg SN - got 80 reps, generally used a scheme of 5/5 5/5, set down, 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
10:00am - Complete
Notes - Light day on the ROP. Didn't feel fully recovered from heavy day, due to traveling etc. since Monday. That heavy day will be tough. With that said, writing this on Thursday morning from Leavenworth where we are all staying, and I am feeling very good. Snatching felt strong, lot of power. Slightly wider stance, more straight up with the bell. I think laying off of snatching for a bit will actually help me improve it, by using the 32kg bell for heavy 1H SW instead.
Tuesday, January 1, 2019
12/31/18 Monday December 31, 2018 (ROP 32kg C&P ladders (5 x 4))
Training in Priest Lake, ID
7:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:15am - Kettlebell warm up
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
8:30am- Training session - ROP 32kg C&P ladders (5 x 4)
20kg TGU x 1/1
20kg BU FSQ x 3/3
20kg TK PR x 3/3
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg TK PR x 3/3
32kg TGU x 1/1
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10, x 2
24kg C&P x 5, set down, switch hands
ROP 5 ladders to 4
5x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands
32kg C&P x 4, set down, switch hands
After each set I did either 20kg rows, or bird dogs, or planks balanced on double 24kg bells. Rows didn't feel great per se so I dropped those after the first ladder.
50/50 C&P
32kg 2H SW x 10, x 2
rolling
Band wrist extensions, 10 x 2 sets per hand
10:00am - Complete
Notes - Writing this on Tuesday after getting back from Spokane / Priest Lake for a few days. Lots and lots of driving, it's been difficult on the body. After reading some old materials from Pavel, I landed on trying the ROP with the 32kg bell. Going to progress it starting with 5 ladders to 4, which I was able to complete on Monday without any significant issues. What will be challenging is seeing how I react as the volume is significant in a weekly period. Going to going heavy days on Mondays, light Wed, medium Friday. Building a huge base with the 32kg should absolutely move my pressing strength forward. Just need to be careful with the recovery time.
7:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:15am - Kettlebell warm up
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
8:30am- Training session - ROP 32kg C&P ladders (5 x 4)
20kg TGU x 1/1
20kg BU FSQ x 3/3
20kg TK PR x 3/3
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg TK PR x 3/3
32kg TGU x 1/1
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10, x 2
24kg C&P x 5, set down, switch hands
ROP 5 ladders to 4
5x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands
32kg C&P x 4, set down, switch hands
After each set I did either 20kg rows, or bird dogs, or planks balanced on double 24kg bells. Rows didn't feel great per se so I dropped those after the first ladder.
50/50 C&P
32kg 2H SW x 10, x 2
rolling
Band wrist extensions, 10 x 2 sets per hand
10:00am - Complete
Notes - Writing this on Tuesday after getting back from Spokane / Priest Lake for a few days. Lots and lots of driving, it's been difficult on the body. After reading some old materials from Pavel, I landed on trying the ROP with the 32kg bell. Going to progress it starting with 5 ladders to 4, which I was able to complete on Monday without any significant issues. What will be challenging is seeing how I react as the volume is significant in a weekly period. Going to going heavy days on Mondays, light Wed, medium Friday. Building a huge base with the 32kg should absolutely move my pressing strength forward. Just need to be careful with the recovery time.
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)
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.
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.
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