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 24kgs 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
DB 20kgs jerks x 10
push-ups x 10
4x:
DB 24kgs 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 on Sunday night. Felt like trying the 24s, and this was pretty darn easy. It's time for a new program. I am going to try Kettlebell Muscle by Geoff Neupert. 6-12 weeks of complexes / chains. I can't decide if I am going to jump in with the 24s, or try the 20s and see how it feels. My sense is try the 20s for an intro week, and if it is feeling too easy, try the 24s for the cycle and see how it goes. There are a few movements (high pulls, double snatches) I don't do much and have never done with two 24s. Best to practice at least a week with the 20s and see how the body responds.
Sunday, April 7, 2019
Friday, April 5, 2019
4/5/19 Friday April 5, 2019 (DB 28kgs step-back lunges, 24kg 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, 24kg 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
32kg 2H SW x 10
32kg 1H SW x 5/5
DB 24kgs step-back lunges x 5/5
24kg SN x 6/6
DB 28kgs step-back lunges x 5/5
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 - Solid training session today. Hip wasn't great yesterday, I took a warm bath, did some Pain Free stretching (supine groin), got a good night's sleep, felt significantly better today. Good end to a back off week. Have to figure out what to do next.
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, 24kg 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
32kg 2H SW x 10
32kg 1H SW x 5/5
DB 24kgs step-back lunges x 5/5
24kg SN x 6/6
DB 28kgs step-back lunges x 5/5
24kg SN x 6/6
DB 28kgs step-back lunges x 4/4
rollingDB 28kgs step-back lunges x 4/4
24kg SN x 6/6
DB 28kgs step-back lunges x 3/3
DB 28kgs step-back lunges x 3/3
24kg SN x 6/6
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 - Solid training session today. Hip wasn't great yesterday, I took a warm bath, did some Pain Free stretching (supine groin), got a good night's sleep, felt significantly better today. Good end to a back off week. Have to figure out what to do next.
Wednesday, April 3, 2019
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
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.
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
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.
Monday, April 1, 2019
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:
hanging from the bar
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.
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
rockinghanging from the bar
DB 32kgs CL x 3 + FSQ x 3
rockinghanging 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.
Saturday, March 30, 2019
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.
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
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:)
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