9:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:45am - 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
10:00am- Training session - TGU / GSq / DB FSQ / DB Step-back lunges
2x:
24kg TGU x 1/1
24kg GSq x 5
48kg DL x 5
5x:
DB 24kgs FSQ x 5/5
4x:
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
10:30am - Complete
Notes - Really enjoyed this. Love getting in a little variety on these Saturday sessions. Squatting is feeling really strong, as are the step-back lunges.
Saturday, February 2, 2019
Friday, February 1, 2019
2/1/19 Friday February 1, 2019 (ROP 32kg C&P ladders ( 1,2,3 x 2; 1,2 x 3), pull-ups, 5 minutes of SW)
5:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:00am - 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
6:15am- 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
28kg BU FSQ x 1/1
28kg BU PR x 1/1
32kg 2H SW x 10
32kg 1H SW x 5/5
ROP 1,2,3 x 2, 1,2 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
21/21 C&P
roll dice, 5 minutes of 1H SW with the 32kg
5/5 x 7 - 70 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
7:15am - Complete
Notes - Still quite easy training. This is interesting. We'll see how this goes as ladders climb. For now, not hard at all.
6:00am - 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
6:15am- 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
28kg BU FSQ x 1/1
28kg BU PR x 1/1
32kg 2H SW x 10
32kg 1H SW x 5/5
ROP 1,2,3 x 2, 1,2 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
3x:
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 12 pull-ups in all.32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
21/21 C&P
roll dice, 5 minutes of 1H SW with the 32kg
5/5 x 7 - 70 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
7:15am - Complete
Notes - Still quite easy training. This is interesting. We'll see how this goes as ladders climb. For now, not hard at all.
Wednesday, January 30, 2019
1/30/19 Wednesday January 30, 2019 (ROP 32kg PR ladders (1,2 x 2; 1 x 3), pull-ups, 9 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, 9 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
24kg BU FSQ + BU PR x 1/1
32kg 2H SW x 10
32kg 1H SW x 5/5
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, 9 minutes of SN with the 24kg
10/10 + 5/5, 10/10 x 4 sets - 110 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 was ok. I didn't feel like I had very good wind with the snatching. In fact conditioning doesn't really feel "there" at all. This probably an improvement over last week (1 more minute, 20 more reps) but I wonder how this would go if I did the 5-minute snatch test. Which I need to do pretty quickly here.
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, 9 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
24kg BU FSQ + BU PR x 1/1
32kg 2H SW x 10
32kg 1H SW x 5/5
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, 9 minutes of SN with the 24kg
10/10 + 5/5, 10/10 x 4 sets - 110 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 was ok. I didn't feel like I had very good wind with the snatching. In fact conditioning doesn't really feel "there" at all. This probably an improvement over last week (1 more minute, 20 more reps) but I wonder how this would go if I did the 5-minute snatch test. Which I need to do pretty quickly here.
Monday, January 28, 2019
1/28/19 Monday January 28, 2019 (ROP 32kg C&P ladders ( 1,2,3,4 x 2; 1,2,3 x 3), push-ups, 5 minutes of SW)
Lloyd Center, Portland OR
7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:00am- Training session - ROP 32kg C&P ladders (1,2,3,4 x 2, 1,2,3 x 3)
20kg OH hold x 1/1
24kg OH hold 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
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 2, 1,2,3 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
34/34 C&P
roll dice, 5 minutes of SW with the 32kg
Mostly 1H, 5/5 on the minute. About 60 1H SW.
rolling
Band wrist extensions, 10 x 2 sets per hand
9:00am - Complete
Notes - Trained outside of Lloyd Center in Portland as Leah and I went down Sunday afternoon for my grandmother's funeral services. 97 years old. It was good to see the family. Appreciative for that time and that I could go. Nice to be able to bring bells so easily in a car. A 20, a 34, and a 32kg. They are beautiful tools.
7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:00am- Training session - ROP 32kg C&P ladders (1,2,3,4 x 2, 1,2,3 x 3)
20kg OH hold x 1/1
24kg OH hold 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
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 2, 1,2,3 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
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
3 push-ups after each set of presses, about 50 push-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, 5 minutes of SW with the 32kg
Mostly 1H, 5/5 on the minute. About 60 1H SW.
rolling
Band wrist extensions, 10 x 2 sets per hand
9:00am - Complete
Notes - Trained outside of Lloyd Center in Portland as Leah and I went down Sunday afternoon for my grandmother's funeral services. 97 years old. It was good to see the family. Appreciative for that time and that I could go. Nice to be able to bring bells so easily in a car. A 20, a 34, and a 32kg. They are beautiful tools.
Saturday, January 26, 2019
1/26/19 Saturday January 26, 2019 (TGU, GSq, DB FSQ, step-back lunges)
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.
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.
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.
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