4/3/19 Wednesday April 3, 2019 (40kg 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 - 40kg 2H SW, 36kg jerks, push-ups

24kg TGU+Windmill x 1/1
48kg DL x 5
DB 20kg BU FSQ+PR  x 2/2

32kg TGU x 1/1
48kg DL x 5
DB 20kg BU FSQ+PR  x 3/3

24kg 2H SW x 10
32kg 2H SW x 10
40kg 2H SW x 10, x 5

32kg Jerks x 5/5
Push-ups x 10

3x:
36kg Jerks x 5/5
Push-ups x 10

30 jerks, 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

8:00am - Complete

Notes - This was an ok training session.  Have been feeling pretty tight in my right shoulder / lat, hip, scalenes a bit and it's probably due in part to throwing a lot of baseballs for my son's team.  This backoff week is one where I perhaps could be backing off even more.  I went to the chiropractor this even and got some amazing work, good releases on my neck, right elbow, right hips.  Things feeling way more normal now. 

4/1/19 Monday April 1, 2019 (48kg 2H SW, DB 32kgs CL+FSQ complex, 32kg 1H SW)

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, DB 32kgs CL+FSQ complex, 32kg 1H SW

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:
48kg 2H SW x 10

DB 24kgs CL x 5 + FSQ x 5

2x:

DB 32kgs CL x 2 + FSQ x 2

rocking
hanging from the bar

DB 32kgs CL x 3 + FSQ x 3

rocking
hanging from the bar

32kg 1H SW, hike swing park x 5/5 (singles)
32kg 1H SW 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

8:00am - Complete

Notes - Solid training session.  Back off week though I probably could have backed off more.  2 sets of squats, down from 4 last week.  Going for 50% of volume on the main lift.  I wanted a bit more conditioning so I did some 1H SW with the 32 at the end.

3/30/19 Saturday March 30, 2019 (DB 20kgs jerks + push ups)

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. 

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

24kg SN x 7/7

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.

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

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:)

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:

DB 32kgs CL x 2 + FSQ x 2

rocking
hanging from the bar

DB 32kgs CL x 3 + FSQ x 3

rocking
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.

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.