Had a great weekend in Bend, OR with my buddies for their / our annual ski trip (I don't ski, but love hanging out with these guys).
Back in December I met Tom Benge at the SFGII certification in Seattle. Tom owns a gym in Bend, Breakthrough Strength and Performance. Tom is an awesome guy and amazingly strong (and huge - 280 pounds). I told Tom that I would look him up when I was in town for this trip. I got to his gym around 845am and he showed me around, and I was treated very very well.
In short we warmed up with some bodyweight mobility, halos, goblet squats. Training was 10 minutes of getups (24kg), and then 5 supersets of deadlifts + pull-ups. For deadlifts I used a trap bar and worked up to doubles of I think 285 lbs. Didn't want to push anything since I don't deadlift. I need to get a damn bar and some weights soon and stop just talking about it. For pull-ups I did 3, 3, 2, 1,1 for the 5 sets. We finished with 10 minutes of 1H SW, I used the 32kg, 10 reps on the top of each minute. Good stuff.
The training really didn't matter because the main thing was to see my friend and be reminded how cool it is to be part of the StrongFirst community.
Sunday, March 3, 2019
Friday, March 1, 2019
3/1/19 Friday March 1, 2019 (DB 28kgs 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 28kgs SW + step-back lunges, SN
20kg TGU+Windmill x 1/1
48kg DL x 5
24kg BU FSQ+PR x 2/2
24kg 2H SW x 10, x 2
24kg TGU+Windmill x 1/1
28kg BU FSQ + PR x 1/1
28kg 2H SW x 10, x 2
DB 24kgs SW x 5 + step-back lunges x 5/5
pull-up x 1
5x:
DB 28kgs SW x 5 + step-back lunges x 4/4
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 - wow, this was for real. Double swings into step-back lunges with 28s, that was not easy. Very challenging last couple of sets. Loving this.
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 28kgs SW + step-back lunges, SN
20kg TGU+Windmill x 1/1
48kg DL x 5
24kg BU FSQ+PR x 2/2
24kg 2H SW x 10, x 2
24kg TGU+Windmill x 1/1
28kg BU FSQ + PR x 1/1
28kg 2H SW x 10, x 2
DB 24kgs SW x 5 + step-back lunges x 5/5
pull-up x 1
5x:
DB 28kgs SW x 5 + step-back lunges x 4/4
pull-up x 1
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 - wow, this was for real. Double swings into step-back lunges with 28s, that was not easy. Very challenging last couple of sets. Loving this.
Wednesday, February 27, 2019
2/27/19 Wednesday February 27, 2019 (32kg jerks, 40kg 2H SW, push-ups)
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 - 32kg jerks, 40kg 2H SW, push-ups
20kg TGU+Windmill x 1/1
48kg DL x 5
DB 20kg BU FSQ+PR x 1/1
24kg 2H SW x 10, x 2
24kg TGU+Windmill x 1/1
48kg DL x 5
DB 20kg BU FSQ + PR x 2/2
32kg 2H SW x 10, x 2
DB 20kgs Jerks x 5/5
2x:
32kg Jerks x 3/3
40kg 2H SW x 5
Push-ups x 5
32kg Jerks x 5/5
40kg 2H SW x 5
Push-ups x 5
32kg Jerks x 7/7
40kg 2H SW x 5
Push-ups x 5
32kg Jerks x 10/10
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
7:45am - Complete
Notes - This was a great training session. Very, very pleased. I like how things are going here. I had some bodywork done yesterday, worked on my left pec minor, opened it up, right scap, left glute. Very helpful work. Trending up here.
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 - 32kg jerks, 40kg 2H SW, push-ups
20kg TGU+Windmill x 1/1
48kg DL x 5
DB 20kg BU FSQ+PR x 1/1
24kg 2H SW x 10, x 2
24kg TGU+Windmill x 1/1
48kg DL x 5
DB 20kg BU FSQ + PR x 2/2
32kg 2H SW x 10, x 2
DB 20kgs Jerks x 5/5
DB 24kgs Jerks x 5/5
32kg Jerks x 3/3
40kg 2H SW x 5
Push-ups x 5
32kg Jerks x 5/5
40kg 2H SW x 5
Push-ups x 5
32kg Jerks x 7/7
40kg 2H SW x 5
Push-ups x 5
32kg Jerks x 10/10
40kg 2H SW x 10
Push-ups x 5
40 jerks, 40 swings, 40 push-ups
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 - This was a great training session. Very, very pleased. I like how things are going here. I had some bodywork done yesterday, worked on my left pec minor, opened it up, right scap, left glute. Very helpful work. Trending up here.
Monday, February 25, 2019
2/25/19 Monday February 25, 2019 (DB 28kgs 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 28kgs CL+FSQ complex
20kg TGU+Windmill x 1/1
24kg BU FSQ+PR x 2/2
48kg DL x 5
24kg 2H SW x 10, x 2
24kg TGU+Windmill x 1/1
28kg BU FSQ + PR x 1/1
48kg DL x 5
28kg 2H SW x 10, x 2
DB 20kgs CL x 5 + FSQ x 5
2x:
DB 28kgs CL x 2 + FSQ x 2
DB 28kgs CL x 3 + FSQ x 3
36kg 2H Hike Swing Park x 5 (singles)
36kg 2H SW x 5
36kg 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 - Really good training session today. I like where things are going. Feeling good. Left shoulder significantly better and responding to lower training volume and focus on other lower body movements.
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 28kgs CL+FSQ complex
20kg TGU+Windmill x 1/1
24kg BU FSQ+PR x 2/2
48kg DL x 5
24kg 2H SW x 10, x 2
24kg TGU+Windmill x 1/1
28kg BU FSQ + PR x 1/1
48kg DL x 5
28kg 2H SW x 10, x 2
DB 20kgs CL x 5 + FSQ x 5
DB 24kgs CL x 5 + FSQ x 5
DB 28kgs CL x 2 + FSQ x 2
DB 28kgs CL x 3 + FSQ x 3
DB 28kgs CL x 5 + FSQ x 5
36kg 2H Hike Swing Park x 5 (singles)
36kg 2H SW x 5
36kg 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 - Really good training session today. I like where things are going. Feeling good. Left shoulder significantly better and responding to lower training volume and focus on other lower body movements.
Sunday, February 24, 2019
2/23/19 Saturday February 23, 2019 (variety)
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.
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.
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.
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