Palm Springs, CA
2:30pm- Training session - DB 35lb dumbell complex
Warm - up - shoulder halos
5x:
DB 35lb dumbbell complex
Front Squats x 5
Push-press x 10
Pull-up x 1
Push-ups x 10
I also threw in a number of Jerks, single arm, after the push-presses. Sets of 10/10
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
3:30pm - Complete
Notes - Writing this on Saturday evening. This was great. Very therapeutic. I got a "pump" which is something I have not really felt with KBs in some time given all of the focus on pure strength work. A bit of "bodybuilding" work with the KBs may be in order. I am going to look at Geoff Neupert's programming from MKM (More Kettlebell Muscle). I think this may be a good time to switch things up. Maybe do some doubles work with 20kgs.
Saturday, February 16, 2019
Wednesday, February 13, 2019
2/13/19 Wednesday February 13, 2019 (TGU, GSq, DB 24kgs FSQ, step-back lunges)
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 - TGU / GSq / DB 24kgs FSQ / DB Step-back lunges
20kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 1/1
48kg DL x 5
24kg 2H SW x 10, x 2
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2
DB 20kgs FSQ x 5/5
5x:
DB 24kgs FSQ x 5/5
Push-ups x 5
DB 20kgs FSQ x 5/5
2x:
DB 24kgs step-back lunges x 5/5
Bird dogs x 3/3
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 - Back in the game after taking several days off to rest my left trap / shoulder. Have had two chiro visits the last couple of days, got an amazing release of a tight SM joint on the R side of my neck finally that really opened things up and was causing issues for me on my L trap, shoulder, etc. Decided to stay away from overhead work today for anything heavy at all, and went with a combo of front squats and step-back lunges, two of my favorites. Felt great. Some bodywork in between. Flying to Palm Springs for a long weekend now and will do a bit of body work, see if there are some light weights, but mostly focus on lower body and continuing to rest the upper body. Going to see my body worker after I get back to try and again work on the left trap / shoulder and get this totally back on schedule. Will have to evaluate where I am at overall training-wise, and which direction I should head. The ROP plan has set me back now 3 times over the last several months. It may simply just be too much overhead volume.
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 - TGU / GSq / DB 24kgs FSQ / DB Step-back lunges
20kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 1/1
48kg DL x 5
24kg 2H SW x 10, x 2
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2
DB 20kgs FSQ x 5/5
DB 24kgs FSQ x 5/5
Push-ups x 5
DB 20kgs FSQ x 5/5
DB 24kgs step-back lunges x 5/5
Bird dogs x 3/3
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 - Back in the game after taking several days off to rest my left trap / shoulder. Have had two chiro visits the last couple of days, got an amazing release of a tight SM joint on the R side of my neck finally that really opened things up and was causing issues for me on my L trap, shoulder, etc. Decided to stay away from overhead work today for anything heavy at all, and went with a combo of front squats and step-back lunges, two of my favorites. Felt great. Some bodywork in between. Flying to Palm Springs for a long weekend now and will do a bit of body work, see if there are some light weights, but mostly focus on lower body and continuing to rest the upper body. Going to see my body worker after I get back to try and again work on the left trap / shoulder and get this totally back on schedule. Will have to evaluate where I am at overall training-wise, and which direction I should head. The ROP plan has set me back now 3 times over the last several months. It may simply just be too much overhead volume.
Monday, February 11, 2019
2/8/19 Friday February 8, 2019 (ROP 32kg C&P ladders ( 1,2,3 x 3; 1,2 x 2), pull-ups, 7 minutes of SW)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:30am - 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
6:45am- Training session - ROP 32kg C&P ladders (1,2,3 x 3 ,1,2 x 2)
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
32kg TGU x 1/1
28kg BU FSQ x 2/2
28kg BU PR x 2/2
24kg C&P x 5, set down, switch hands
32kg 2H SW x 10
32kg 1H SW x 5/5
ROP 1,2,3 x 2, 1,2 x 3
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
24/24 C&P
roll dice, 7 minutes of 1H SW with the 32kg
10/10 x 5 - 100 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
7:45am - Complete
Notes - Writing this on Monday. Been a tough run. I felt perfectly find during this training session but Friday night my left shoulder starting to feel "off." There was some pain the last 48 to 72 hours and it is clicking quite a bit. I took several hot baths, some pain meds, and have done some stretching, all of which definitely has been helpful and it is improving. This week I will be taking more or less a forced rest. I think it's likely a case of not building in enough back off weeks and the fact that this left shoulder is troublesome when going overhead. At times it lacks stability, and with too much overhead volume there is a risk of problems. I am trying to get some chiropractic and bodywork done before leaving for California Wed afternoon.
6:30am - 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
6:45am- Training session - ROP 32kg C&P ladders (1,2,3 x 3 ,1,2 x 2)
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
32kg TGU x 1/1
28kg BU FSQ x 2/2
28kg BU PR x 2/2
24kg C&P x 5, set down, switch hands
32kg 2H SW x 10
32kg 1H SW x 5/5
ROP 1,2,3 x 2, 1,2 x 3
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
2x:
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 13 pull-ups in all.32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
24/24 C&P
roll dice, 7 minutes of 1H SW with the 32kg
10/10 x 5 - 100 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
7:45am - Complete
Notes - Writing this on Monday. Been a tough run. I felt perfectly find during this training session but Friday night my left shoulder starting to feel "off." There was some pain the last 48 to 72 hours and it is clicking quite a bit. I took several hot baths, some pain meds, and have done some stretching, all of which definitely has been helpful and it is improving. This week I will be taking more or less a forced rest. I think it's likely a case of not building in enough back off weeks and the fact that this left shoulder is troublesome when going overhead. At times it lacks stability, and with too much overhead volume there is a risk of problems. I am trying to get some chiropractic and bodywork done before leaving for California Wed afternoon.
Thursday, February 7, 2019
2/6/19 Wednesday February 6, 2019 (ROP 32kg PR ladders (1,2 x 3; 1 x 2), pull-ups, 7 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 3, 1 x 2), pull-ups, 7 min SN
24kg TGU x 1/1
48kg DL x 5
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
32kg TGU x 1/1
48kg DL x 5
DB 20kgs BU FSQ x 3/3
DB 20kgs BU PR x 3/3
24kg C&P x 5, set down, switch hands
32kg 2H SW x 10
32kg 1H SW x 5/5
ROP 1,2 x 3, 1 x 2
3x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands
9/9 C&P
roll dice, 7 minutes of SN with the 24kg
10/10 x 4 sets, 5/5/5/5 - 100 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. Came out of this feeling a bit dissapointed with the snatching, but I looked back on previous numbers and actually I am making a bit of progress. Monday heavy days on the ROP are very challenging and the recovery is tough, so when you get to light snatching on Wed, the shoulders are still pretty smoked. I think if I was doing this fresh I could pass the test. I do see in video that I am "over" snatching into the lockout and making this more difficult than it needs to be. I will work on the bell position in lockout, which should speed things up.
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 3, 1 x 2), pull-ups, 7 min SN
24kg TGU x 1/1
48kg DL x 5
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
32kg TGU x 1/1
48kg DL x 5
DB 20kgs BU FSQ x 3/3
DB 20kgs BU PR x 3/3
24kg C&P x 5, set down, switch hands
32kg 2H SW x 10
32kg 1H SW x 5/5
ROP 1,2 x 3, 1 x 2
3x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands
2x:
32kg PR x 1, set down, switch hands
1 pull-up after each set of presses, so 8 pull-ups in all.32kg PR x 1, set down, switch hands
9/9 C&P
roll dice, 7 minutes of SN with the 24kg
10/10 x 4 sets, 5/5/5/5 - 100 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. Came out of this feeling a bit dissapointed with the snatching, but I looked back on previous numbers and actually I am making a bit of progress. Monday heavy days on the ROP are very challenging and the recovery is tough, so when you get to light snatching on Wed, the shoulders are still pretty smoked. I think if I was doing this fresh I could pass the test. I do see in video that I am "over" snatching into the lockout and making this more difficult than it needs to be. I will work on the bell position in lockout, which should speed things up.
Monday, February 4, 2019
2/4/19 Monday February 4, 2019 (ROP 32kg C&P ladders ( 1,2,3,4 x 3; 1,2,3 x 2), pull-ups, 9 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 3, 1,2,3 x 2)
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 3, 1,2,3 x 2
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
42/42 C&P
roll dice, 9 minutes of SW with the 32kg
Mostly 1H, 5/5, some 10/10. About 100 1H SW. Was tough.
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 in the evening. Things are getting tougher in terms of recovery time. No issues at all during this training session, though it takes an extremely long time to get through this work. The volume will creep up on you for sure. Doing some bodywork and acupuncture tomorrow - definitely will need 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 - ROP 32kg C&P ladders (1,2,3,4 x 3, 1,2,3 x 2)
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 3, 1,2,3 x 2
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
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
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
42/42 C&P
roll dice, 9 minutes of SW with the 32kg
Mostly 1H, 5/5, some 10/10. About 100 1H SW. Was tough.
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 in the evening. Things are getting tougher in terms of recovery time. No issues at all during this training session, though it takes an extremely long time to get through this work. The volume will creep up on you for sure. Doing some bodywork and acupuncture tomorrow - definitely will need it.
Saturday, February 2, 2019
2/2/19 Saturday February 2, 2019 (TGU, GSq, DB FSQ, step-back lunges)
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.
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.
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.
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