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
9:00am- Training session - TGU / GSq / DB FSQ / DB Step-back lunges
2x:
24kg TGU x 1/1
24kg GSq x 5
5x:
DB 24kgs FSQ x 5/5
3x:
DB 24kgs step-back 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
9:30am - Complete
Notes - Felt great. Love including the squatting and lunging on variety days on Saturday. Will hit heavy front squats in a future cycle as the main lift. Need to press 1/2 bodyweight first.
Saturday, January 26, 2019
Friday, January 25, 2019
1/25/19 Friday January 25, 2019 (ROP 32kg C&P ladders ( 1,2,3 x 1; 1,2 x 4), pull-ups, 5 minutes of 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 - ROP 32kg C&P ladders (1,2,3 x 1,1,2 x 4)
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
24kg C&P x 5, set down, switch hands
32kg TGU x 1/1
DB 24kgs BU FSQ x 1/1 (hard)
DB 24kg BU SS PR x 1/1 (hard, fun)
32kg 2H SW x 10
32kg 1H SW x 5/5
ROP 1,2,3 x 1, 1,2 x 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
34/34 C&P
roll dice, 5 minutes of SW with the 32kg
1H, pushed it, 5/5/5/5, 5/5/5/5, 5/5, 5/5 (about 60 swings I think)
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 - Very solid training session and a good end to the week. Honestly, this is feeling extremely easy at this point.
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 - ROP 32kg C&P ladders (1,2,3 x 1,1,2 x 4)
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
24kg C&P x 5, set down, switch hands
DB 24kgs BU FSQ x 1/1 (hard)
DB 24kg BU SS PR x 1/1 (hard, fun)
32kg 2H SW x 10
32kg 1H SW x 5/5
ROP 1,2,3 x 1, 1,2 x 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
4x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
1 pull-up after each set of presses, so 18 pull-ups in all.32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
34/34 C&P
roll dice, 5 minutes of SW with the 32kg
1H, pushed it, 5/5/5/5, 5/5/5/5, 5/5, 5/5 (about 60 swings I think)
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 - Very solid training session and a good end to the week. Honestly, this is feeling extremely easy at this point.
Wednesday, January 23, 2019
1/23/19 Wednesday January 23, 2019 (ROP 32kg PR ladders (1,2 x 2; 1 x 3), pull-ups, 8 minutes of SN)
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 PR ladders (1,2 x 2,1 x 3), pull-ups, 8 min SN
24kg TGU x 1/1
DB 20kgs BU FSQ x 3/3
DB 20kgs BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10
24kg C&P x 5, set down, switch hands
32kg TGU x 1/1
DB 20kgs BU FSQ x 3/3
DB 20kgs BU PR x 3/3
32kg 2H SW x 10
32kg 1H SW x 10/10
ROP 1,2 x 2, 1 x 3
2x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands
9/9 C&P
roll dice, 8 minutes of SN with the 24kg
10/10 x 4 sets, 5/5 - 90 reps total
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 - Light day on ROP. This went well. Not many reps for pressing. Snatching was very powerful. Wind was not as good, but I haven't snatched in two weeks.
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 PR ladders (1,2 x 2,1 x 3), pull-ups, 8 min SN
24kg TGU x 1/1
DB 20kgs BU FSQ x 3/3
DB 20kgs BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10
24kg C&P x 5, set down, switch hands
32kg TGU x 1/1
DB 20kgs BU FSQ x 3/3
DB 20kgs BU PR x 3/3
32kg 2H SW x 10
32kg 1H SW x 10/10
ROP 1,2 x 2, 1 x 3
2x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands
3x:
32kg PR x 1, set down, switch hands
1 pull-up after each set of presses, so 7 pull-ups in all.32kg PR x 1, set down, switch hands
9/9 C&P
roll dice, 8 minutes of SN with the 24kg
10/10 x 4 sets, 5/5 - 90 reps total
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 - Light day on ROP. This went well. Not many reps for pressing. Snatching was very powerful. Wind was not as good, but I haven't snatched in two weeks.
Monday, January 21, 2019
1/21/19 Monday January 21, 2019 (ROP 32kg C&P ladders ( 1,2,3,4 x 1; 1,2,3 x 4), pull-ups, 8 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 x 1,1,2,3 x 4)
24kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10
24kg C&P x 5, set down, switch hands
32kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
32kg 2H SW x 10
32kg 1H SW x 5/5
ROP 1,2,3,4 x 1, 1,2,3 x 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
34/34 C&P
roll dice, 8 minutes of SW with the 32kg
Mostly 1H, 5/5 on the minute. About 80 1H SW.
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 - Stepped it back here on the ROP to start with one ladder to 4, 4 ladders to 3, and will build up again slowly. All went very well. Still working the 32kg 1H SW. Plan on doing a lot of these to help my snatches.
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 x 1,1,2,3 x 4)
24kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10
24kg C&P x 5, set down, switch hands
32kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
32kg 2H SW x 10
32kg 1H SW x 5/5
ROP 1,2,3,4 x 1, 1,2,3 x 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
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
1 pull-up after each set of presses, so 16 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
34/34 C&P
roll dice, 8 minutes of SW with the 32kg
Mostly 1H, 5/5 on the minute. About 80 1H SW.
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 - Stepped it back here on the ROP to start with one ladder to 4, 4 ladders to 3, and will build up again slowly. All went very well. Still working the 32kg 1H SW. Plan on doing a lot of these to help my snatches.
Sunday, January 20, 2019
1/19/19 Saturday January 19, 2019 (TGU, GSq, bodyweight, FSQ)
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 - 24kg, body weight
3x:
24kg TGU x 1/1
24kg GSq x 5
pull-up x 1
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
4:00pm - 5 sets of FSQ
DB 16kgs x 5/5
DB 20kgs x 5/5
DB 24kgs x 5/5, x 3 sets
Notes - Good day yesterday. Felt like squatting in the afternoon, somewhat GTG style, just to get in a few reps. Enjoyed it. Want to continue to pattern squats through stepback lunges + front squats while keeping the focus on 1-arm press during ROP.
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 - 24kg, body weight
3x:
24kg TGU x 1/1
24kg GSq x 5
pull-up x 1
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
4:00pm - 5 sets of FSQ
DB 16kgs x 5/5
DB 20kgs x 5/5
DB 24kgs x 5/5, x 3 sets
Notes - Good day yesterday. Felt like squatting in the afternoon, somewhat GTG style, just to get in a few reps. Enjoyed it. Want to continue to pattern squats through stepback lunges + front squats while keeping the focus on 1-arm press during ROP.
Saturday, January 19, 2019
1/18/19 Friday January 18, 2019 (24kg C&P, DB 24kgs step-back lunges, 20kg SN)
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 - 24kg C&P, DB 24kgs step-back lunges, 20kg SN
20kg TGU x 1/1
48kg DL x 5
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
48kg DL x 5
24kg BU FSQ x 2/2
24kg BU PR x 1/1
24kg 2H SW x 10, x 2
24kg 1H SW x 10/10
3x:
24kg C&P x 5, set down, switch hands
5x:
DB 24kgs step-back lunges x 5/5
4x:
20kg SN x 10/10
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:30am - Complete
Notes - Lots of interesting updates. It's been a week. Definitely overloaded by left trap / neck on Monday, it was clearly an accumulation situation. Got chiro Monday evening, saw my bodyworker / acupunturist on Wed for bodywork, and then Dr. Tom for more trigger point / bodywork / cupping on Thursday. Dr. Tom was amazing. He adjusted my first rib on the left side amongst other things that helped completely turn the corner for the week. Clicking in my left shoulder is totally gone, no more tightness in the trap or neck. Amazing work. I have learned yet again I need to focus much more consistently on my recovery work (before there is an issue) to keep everything rolling. I went for a long walk Wed morning and didn't touch weights for days. Felt great Friday morning and did this training session, mixing in some different movements. Went much lighter on the C&P to train the movement, everything felt good. I will to back on the ROP with the 32kg on Monday, I think I will drop to 5 ladders to 3, and build from there. Going to take my time. I do think the ROP is the right approach and I am sticking with it.
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 - 24kg C&P, DB 24kgs step-back lunges, 20kg SN
20kg TGU x 1/1
48kg DL x 5
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
48kg DL x 5
24kg BU FSQ x 2/2
24kg BU PR x 1/1
24kg 2H SW x 10, x 2
24kg 1H SW x 10/10
3x:
24kg C&P x 5, set down, switch hands
5x:
DB 24kgs step-back lunges x 5/5
4x:
20kg SN x 10/10
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:30am - Complete
Notes - Lots of interesting updates. It's been a week. Definitely overloaded by left trap / neck on Monday, it was clearly an accumulation situation. Got chiro Monday evening, saw my bodyworker / acupunturist on Wed for bodywork, and then Dr. Tom for more trigger point / bodywork / cupping on Thursday. Dr. Tom was amazing. He adjusted my first rib on the left side amongst other things that helped completely turn the corner for the week. Clicking in my left shoulder is totally gone, no more tightness in the trap or neck. Amazing work. I have learned yet again I need to focus much more consistently on my recovery work (before there is an issue) to keep everything rolling. I went for a long walk Wed morning and didn't touch weights for days. Felt great Friday morning and did this training session, mixing in some different movements. Went much lighter on the C&P to train the movement, everything felt good. I will to back on the ROP with the 32kg on Monday, I think I will drop to 5 ladders to 3, and build from there. Going to take my time. I do think the ROP is the right approach and I am sticking with it.
Monday, January 14, 2019
1/14/19 Monday January 14, 2019 (ROP 32kg C&P ladders ( 1,2,3,4,5 x 2; 1,2,3,4 x 3), pull-ups, 8 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 (2 x 1,2,3,4,5; 3 x 1,2,3,4)
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10
24kg C&P x 5, set down, switch hands
32kg TGU x 1/1
32kg BU CL to FSQ x 1/1
32kg 2H SW x 10, x 2
ROP 1,2,3,4,5 x 2, 1,2,3,4 x 3
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
32kg C&P x 5, set down, switch hands
60/60 C&P
roll dice, 8 minutes of SW
I did not push the swings hard at all. Probably 50 swings.
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 - Writing this Monday night. Frankly, super frustrated as my left trap got very tight during this session, and got into my neck as well. Went to the chiro this evening and my wife has also been working on it, which definitely helped. I have not been doing enough soft tissue maintenance (bodywork or acupunture or chiro, or combo thereof) as it has been at least 3, probably more like 4 weeks since I had any of this done. Frustrated with myself as I always know I need that preventative maintenance, particularly for my left shoulder, because old injuries crop up when the volume gets higher. Likely going to try and see if I can get some bodywork done tomorrow too. Need to hose this one down right away.
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 (2 x 1,2,3,4,5; 3 x 1,2,3,4)
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10
24kg C&P x 5, set down, switch hands
32kg TGU x 1/1
32kg BU CL to FSQ x 1/1
32kg 2H SW x 10, x 2
ROP 1,2,3,4,5 x 2, 1,2,3,4 x 3
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
32kg C&P x 5, 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
32kg C&P x 4, set down, switch hands
1 pull-up after each set of presses, so 22 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
60/60 C&P
roll dice, 8 minutes of SW
I did not push the swings hard at all. Probably 50 swings.
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 - Writing this Monday night. Frankly, super frustrated as my left trap got very tight during this session, and got into my neck as well. Went to the chiro this evening and my wife has also been working on it, which definitely helped. I have not been doing enough soft tissue maintenance (bodywork or acupunture or chiro, or combo thereof) as it has been at least 3, probably more like 4 weeks since I had any of this done. Frustrated with myself as I always know I need that preventative maintenance, particularly for my left shoulder, because old injuries crop up when the volume gets higher. Likely going to try and see if I can get some bodywork done tomorrow too. Need to hose this one down right away.
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