12:45pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
1:15pm - 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
1:00pm- Training session - variety
2x:
24kg TGU x 1/1
48kg DL x 5
24kg GSq x 5
pull-up x 1
push-ups x 10
3x:
DB 20kgs jerks 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
1:30pm - Complete
Notes - Easy, i enjoyed this. For whatever reason I have been called to the jerks lately. I just feel like doing them, and they feel good. It's also a quick way to get the heart rate up and get a full body training effect. I was doing the soft drop on these and getting into a nice rhythm.
Sunday, February 24, 2019
Friday, February 22, 2019
2/22/19 Friday February 22, 2019 (DB 24kgs SW + step-back lunges, pull-ups, SN)
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 - DB 24kgs SW + step-back lunges, SN
20kg TGU+Windmill x 1/1
48kg DL x 5
20kg BU FSQ+PR x 3/3
24kg 2H SW x 10, x 2
24kg TGU+Windmill x 1/1
24kg BU FSQ + PR x 2/2
32kg 2H SW x 10, x 2
DB 20kgs SW x 5 + step-back lunges x 5/5
pull-up x 1
4x:
DB 24kgs SW x 5 + 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
7:45am - Complete
Notes - I was sick as a dog all day Thursday, very bad stomach bug. Went to bed at 8pm Thursday night wondering how I would wake up today. Thank goodness, I felt great. This was a very encouraging session. The double swings + step-back lunges were challenging, in a good way. I took video and it looked pretty good. I don't do double swings often but just felt like it. I have been enjoying doing some complexes lately. I have not snatched in several weeks so ended with some dead stop snatches (singles basically) with the 20 and 24kg. These felt fine actually. I have about 10 day left to pass the snatch test.....
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 - DB 24kgs SW + step-back lunges, SN
20kg TGU+Windmill x 1/1
48kg DL x 5
20kg BU FSQ+PR x 3/3
24kg 2H SW x 10, x 2
24kg TGU+Windmill x 1/1
24kg BU FSQ + PR x 2/2
32kg 2H SW x 10, x 2
DB 20kgs SW x 5 + step-back lunges x 5/5
pull-up x 1
4x:
DB 24kgs SW x 5 + step-back lunges x 5/5
pull-up x 1
20kg deadstop SN x 5/5
24kg deadstop 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
7:45am - Complete
Notes - I was sick as a dog all day Thursday, very bad stomach bug. Went to bed at 8pm Thursday night wondering how I would wake up today. Thank goodness, I felt great. This was a very encouraging session. The double swings + step-back lunges were challenging, in a good way. I took video and it looked pretty good. I don't do double swings often but just felt like it. I have been enjoying doing some complexes lately. I have not snatched in several weeks so ended with some dead stop snatches (singles basically) with the 20 and 24kg. These felt fine actually. I have about 10 day left to pass the snatch test.....
Wednesday, February 20, 2019
2/20/19 Wednesday February 20, 2019 (28kg jerks, push-ups)
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 - 28kg jerks
20kg TGU+Windmill x 1/1
DB 20kg BU FSQ+PR x 1/1
24kg 2H SW x 10, x 2
24kg TGU+Windmill x 1/1
DB 20kg BU FSQ + PR x 2/2
32kg 2H SW x 10, x 2
DB 20kgs PPR x 5/5
Push-ups x 5
2x:
28kg Jerks x 6/6
Push-ups x 5
28kg Jerks x 8/8
Push-ups x 5
28kg Jerks x 10/10
Push-ups x 5
Birddogs x 3/3
Single leg work
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 - Good training session overall. Freestyling this week. I enjoy doing jerks and I think this exercise could actually be helpful in terms of working on stability in the overhead position for my left shoulder. It's more controlled than for example snatching. Dialing up TGUs as well likely makes sense in terms of getting something heavy overhead in a controlled fashion.
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 - 28kg jerks
20kg TGU+Windmill x 1/1
DB 20kg BU FSQ+PR x 1/1
24kg 2H SW x 10, x 2
24kg TGU+Windmill x 1/1
DB 20kg BU FSQ + PR x 2/2
32kg 2H SW x 10, x 2
DB 20kgs PPR x 5/5
Push-ups x 5
DB 24kgs PPR x 5/5
Push-ups x 5
DB 24kgs Jerks x 5/5
Push-ups x 5
24kg Jerks x 5/5
Push-ups x 5
Push-ups x 5
24kg Jerks x 5/5
Push-ups x 5
28kg Jerks x 6/6
Push-ups x 5
28kg Jerks x 8/8
Push-ups x 5
28kg Jerks x 10/10
Push-ups x 5
Birddogs x 3/3
Single leg work
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 - Good training session overall. Freestyling this week. I enjoy doing jerks and I think this exercise could actually be helpful in terms of working on stability in the overhead position for my left shoulder. It's more controlled than for example snatching. Dialing up TGUs as well likely makes sense in terms of getting something heavy overhead in a controlled fashion.
Monday, February 18, 2019
2/18/19 Monday February 18, 2019 (DB 24kgs CL+FSQ complex)
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 - DB 24kgs CL+FSQ complex
20kg TGU+Windmill x 1/1
20kg BU FSQ+PR x 3/3
48kg DL x 5
24kg 2H SW x 10, x 2
24kg TGU+Windmill 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 CL x 5/5 + FSQ x 5/5
5x:
DB 24kgs CL x 5/5 + FSQ x 5/5
32kg 2H SW x 10, x 2
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 - Taking a different route here. I am going to freestyle a bit this week, do some bodywork, and re-assess where I am at at the end of this week. I am tempted to switch directions here away from the ROP and try something else for a bit. I am loving squatting right now and that is something I could push, and give the overhead work a break. My only concern is that I am supposed to pass the snatch test by the first couple of days of March, and get it on video. I don't have much time, and am not feeling confident in it right now given the back and forth issues with my left shoulder.
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 - DB 24kgs CL+FSQ complex
20kg TGU+Windmill x 1/1
20kg BU FSQ+PR x 3/3
48kg DL x 5
24kg 2H SW x 10, x 2
24kg TGU+Windmill 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 CL x 5/5 + FSQ x 5/5
DB 24kgs CL x 5/5 + FSQ x 5/5
32kg 2H SW x 10, x 2
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 - Taking a different route here. I am going to freestyle a bit this week, do some bodywork, and re-assess where I am at at the end of this week. I am tempted to switch directions here away from the ROP and try something else for a bit. I am loving squatting right now and that is something I could push, and give the overhead work a break. My only concern is that I am supposed to pass the snatch test by the first couple of days of March, and get it on video. I don't have much time, and am not feeling confident in it right now given the back and forth issues with my left shoulder.
Saturday, February 16, 2019
2/16/19 Saturday February 16, 2019 (DB 35lb dumbell complex)
Palm Springs, CA
1 hr hike in the morning
3:00pm- Training session - DB 35lb dumbell complex
Warm - up - shoulder halos
DB 35lb dbs Front squats x 10/10
35lb db windmills x 3/3
35lb swings x 10
4x:
DB 35lb dumbbell complex
Push-press x 10 jerks x 10; working up to sets of 15 and then 20, mostly single arm but some doubles
Pull-up x 1
Push-ups x 5
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
4:00pm - Complete
Notes - Enjoyed this a lot. Lots of single arm jerks. Felt really good.
1 hr hike in the morning
3:00pm- Training session - DB 35lb dumbell complex
Warm - up - shoulder halos
DB 35lb dbs Front squats x 10/10
35lb db windmills x 3/3
35lb swings x 10
4x:
DB 35lb dumbbell complex
Push-press x 10 jerks x 10; working up to sets of 15 and then 20, mostly single arm but some doubles
Pull-up x 1
Push-ups x 5
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
4:00pm - Complete
Notes - Enjoyed this a lot. Lots of single arm jerks. Felt really good.
2/15/19 Friday February 15, 2019 (DB 35lb dumbell complex)
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.
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.
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.
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