8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:45am - 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 - DB 20kgs jerks + push-ups
20kg TGU + windmill x 1/1
48kg DL x 5
24kgGSq x 5
24kg TGU + windmill x 1/1
48kg DL x 5
24kgGSq x 5
24kg 2H SW x 10
5x:
DB 20kgs jerks x 10
push-ups 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
9:30am - Complete
Notes - Writing this at the end of the day. A great day. Feeling really good and strong. Going to have a back off week next week. Need to study some programming and decide what I want to do next.
Saturday, March 30, 2019
3/29/19 Friday March 29, 2019 (DB 28kgs step-back lunges, 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 - DB 28kgs step-back lunges, SN
24kg TGU+Windmill x 1/1
48kg DL x 5
24kg BU FSQ+PR x 1/1
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg TGU x 1/1
48kg DL x 5
24kg BU FSQ + PR x 2/2
32kg 2H SW x 10
32kg 1H SW x 5/5
DB 24kgs step-back lunges x 5/5
24kg SN x 7/7
5x:
DB 28kgs 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
7:30am - Complete
Notes - Continued progress. More reps on the snatch. Just pushing up slowly over time here to get comfortable with the movement again. Didn't feel as hard as it has.
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 - DB 28kgs step-back lunges, SN
24kg TGU+Windmill x 1/1
48kg DL x 5
24kg BU FSQ+PR x 1/1
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg TGU x 1/1
48kg DL x 5
24kg BU FSQ + PR x 2/2
32kg 2H SW x 10
32kg 1H SW x 5/5
DB 24kgs step-back lunges x 5/5
24kg SN x 7/7
5x:
DB 28kgs step-back lunges x 5/5
24kg SN x 7/7
DB 28kgs farmer walks, 2 mins, x 2
DB 28kgs farmer walks, 2 mins, 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
7:30am - Complete
Notes - Continued progress. More reps on the snatch. Just pushing up slowly over time here to get comfortable with the movement again. Didn't feel as hard as it has.
Wednesday, March 27, 2019
3/27/19 Wednesday March 27, 2019 (48kg 2H SW, 36kg 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 - 48kg 2H SW, 36kg jerks, push-ups
24kg TGU+Windmill x 1/1
48kg DL x 5
DB 20kg BU FSQ+PR x 3/3
24kg TGU x 1/1
48kg DL x 5
DB 24kg BU FSQ + PR x 1/1 (solid effort here)
24kg 2H SW x 10
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10, x 5 - 50 reps
32kg Jerks x 5/5
5x:
36kg Jerks x 6/6
Push-ups 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
8:00am - Complete
Notes - Very pleased with this training session. Heavy 2H SW are coming along, these are great for power. I am somewhat tempted to get a couple of heavier kettlebells, haven't bought any in years. However I think the barbell has to come next. Jerks going very well. I think the time in lockout with a heavy bell is definitely helping stability. I am delighted at how good my left shoulder has felt. The bodywork combined with lower body focused training plan has been working very, very well. Really pleased. With some of the stuff I have been doing, I might be at my strongest. Which is why next week is going to be a backoff week:)
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 - 48kg 2H SW, 36kg jerks, push-ups
24kg TGU+Windmill x 1/1
48kg DL x 5
DB 20kg BU FSQ+PR x 3/3
24kg TGU x 1/1
48kg DL x 5
DB 24kg BU FSQ + PR x 1/1 (solid effort here)
24kg 2H SW x 10
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10, x 5 - 50 reps
32kg Jerks x 5/5
5x:
36kg Jerks x 6/6
Push-ups x 10
60 jerks, 50 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
8:00am - Complete
Notes - Very pleased with this training session. Heavy 2H SW are coming along, these are great for power. I am somewhat tempted to get a couple of heavier kettlebells, haven't bought any in years. However I think the barbell has to come next. Jerks going very well. I think the time in lockout with a heavy bell is definitely helping stability. I am delighted at how good my left shoulder has felt. The bodywork combined with lower body focused training plan has been working very, very well. Really pleased. With some of the stuff I have been doing, I might be at my strongest. Which is why next week is going to be a backoff week:)
Monday, March 25, 2019
3/25/19 Monday March 25, 2019 (44kg 2H SW, DB 32kgs CL+FSQ complex)
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 - 44kg 2H SW, DB 32kgs CL+FSQ complex
20kg TGU+Windmill x 1/1
48kg DL x 5
20kg BU FSQ+PR x 3/3
24kg TGU x 1/1
48kg DL x 5
24kg BU FSQ + PR x 1/1
24kg 2H SW x 10
32kg 2H SW x 10
40kg 2H SW x 10
5x:
44kg 2H SW x 10
DB 24kgs CL x 5 + FSQ x 5
4x:
hanging from the bar
hanging from the bar
body weight work 3 minutes
Indian clubs 2 minutes
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
8:15am - Complete
Notes - Fantastic session. Really making good progress here. Very strong work. Double 32s, cleaning these, squatting these for reps. Definitely getting stronger.
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 - 44kg 2H SW, DB 32kgs CL+FSQ complex
20kg TGU+Windmill x 1/1
48kg DL x 5
20kg BU FSQ+PR x 3/3
24kg TGU x 1/1
48kg DL x 5
24kg BU FSQ + PR x 1/1
24kg 2H SW x 10
32kg 2H SW x 10
40kg 2H SW x 10
5x:
44kg 2H SW x 10
DB 24kgs CL x 5 + FSQ x 5
4x:
DB 32kgs CL x 2 + FSQ x 2
rockinghanging from the bar
DB 32kgs CL x 3 + FSQ x 3
rockinghanging from the bar
body weight work 3 minutes
Indian clubs 2 minutes
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
8:15am - Complete
Notes - Fantastic session. Really making good progress here. Very strong work. Double 32s, cleaning these, squatting these for reps. Definitely getting stronger.
Saturday, March 23, 2019
3/23/19 Saturday March 23, 2019 (DB 20kgs jerks + push ups)
7:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
12:15pm - 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
12:45pm- Training session - DB 20kgs jerks + push-ups
20kg TGU + windmill x 1/1
DB 20kg DL x 5
20kgGSq x 5
DB 20kg SW x 5
Pull-up x 1, x 2
4x:
DB 20kgs jerks x 10
push-ups 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
1:15pm - Complete
Notes - Very easy stuff. Enjoyable. Baseball today, basketball, just moving around.
12:15pm - 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
12:45pm- Training session - DB 20kgs jerks + push-ups
20kg TGU + windmill x 1/1
DB 20kg DL x 5
20kgGSq x 5
DB 20kg SW x 5
Pull-up x 1, x 2
4x:
DB 20kgs jerks x 10
push-ups 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
1:15pm - Complete
Notes - Very easy stuff. Enjoyable. Baseball today, basketball, just moving around.
Friday, March 22, 2019
3/22/19 Friday March 22, 2019 (DB 28kgs step-back lunges, SN)
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 - DB 28kgs step-back lunges, SN
20kg TGU+Windmill x 1/1
48kg DL x 5
24kg GSq x 5
24kg BU FSQ+PR x 2/2
24kg 2H SW x 10
24kg 1H SW x 10/10
28kg TGU x 1/1
48kg DL x 5
28kg GSq x 5
28kg BU FSQ + PR x 1/1
28kg 2H SW x 10
28kg 1H SW x 10/10
DB 24kgs step-back lunges x 5/5
24kg SN x 6/6
5x:
DB 28kgs 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
7:15am - Complete
Notes - Happy with this training session. Mixed it up and did some 1H SW, haven't done much of those in some time, and more snatches. 72 total snatches, much more than I have done in some time. Those movements both felt very solid. Lunges were strong. Easier to do this without double swings in a complex like I have been doing.
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 - DB 28kgs step-back lunges, SN
20kg TGU+Windmill x 1/1
48kg DL x 5
24kg GSq x 5
24kg BU FSQ+PR x 2/2
24kg 2H SW x 10
24kg 1H SW x 10/10
28kg TGU x 1/1
48kg DL x 5
28kg GSq x 5
28kg BU FSQ + PR x 1/1
28kg 2H SW x 10
28kg 1H SW x 10/10
DB 24kgs step-back lunges x 5/5
24kg SN x 6/6
5x:
DB 28kgs step-back lunges x 5/5
24kg SN x 6/6
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
7:15am - Complete
Notes - Happy with this training session. Mixed it up and did some 1H SW, haven't done much of those in some time, and more snatches. 72 total snatches, much more than I have done in some time. Those movements both felt very solid. Lunges were strong. Easier to do this without double swings in a complex like I have been doing.
Wednesday, March 20, 2019
3/20/19 Wednesday March 20, 2019 (44kg 2H SW, 36kg 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 - 44kg 2H SW, jerks, 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 x 1/1
48kg DL x 5
DB 20kg BU FSQ + PR x 2/2
32kg 2H SW x 10, x 2
44kg 2H SW x 5 (singles)
44kg 2H SW x 5
44kg 2H SW x 10, x 4
50 reps
32kg Jerks x 5/5
Push-ups x 5
3x:
36kg Jerks x 3/3
Push-ups x 5
36kg Jerks x 5/5
Push-ups x 5
36kg Jerks x 7/7
Push-ups x 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
8:00am - Complete
Notes - Very good training session. Decided to do the swings first, I am focusing these days on the power movements first, grinds / strength work second. Jerks are also a power movement, more of a ballastic, but at lower reps with a pretty challenging weight, they are not easy. I like the pairing with push-ups.
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 - 44kg 2H SW, jerks, 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 x 1/1
48kg DL x 5
DB 20kg BU FSQ + PR x 2/2
32kg 2H SW x 10, x 2
44kg 2H SW x 5 (singles)
44kg 2H SW x 5
44kg 2H SW x 10, x 4
50 reps
32kg Jerks x 5/5
Push-ups x 5
3x:
36kg Jerks x 3/3
Push-ups x 5
36kg Jerks x 5/5
Push-ups x 5
36kg Jerks x 7/7
Push-ups x 5
50 jerks, 50 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
8:00am - Complete
Notes - Very good training session. Decided to do the swings first, I am focusing these days on the power movements first, grinds / strength work second. Jerks are also a power movement, more of a ballastic, but at lower reps with a pretty challenging weight, they are not easy. I like the pairing with push-ups.
Subscribe to:
Posts (Atom)