5/8/19 Wednesday May 8, 2019 (KBM - DB 20s Week 5 Light Day)

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 - KBM - DB 20s Week 1 Light Day

24kg TGU x 1/1
48kg DL x 5
20kg BU PR x 2 BU FSQ x 2
24kg 2H SW x 10
24kg 1H SW x 10/10

32kg TGU x 1/1
48kg DL x 5
24kg BU PR x 1 BU FSQ x 1
32kg 2H SW x 10
32kg 1H SW x 5/5, x 2

40kg 2H SW x 10, x 2

6x:

20kgs DSW x 5 DSN x 5 SSP
75 seconds rest

Was able to get this done in 10 minutes - that is very good

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 - The main work sets here were powerful, fast, not much rest.  I am very pleased with how this is going overall.  Marching toward week 5 completed soon.

5/6/19 Monday May 6, 2019 (KBM - DB 20s Week 5 Medium Day)

From Spokane

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 60 minutes (sore from Bloomsday)

7:00am- Training session - KBM - DB 20s Week 1 Medium Day

24kg OH Hold x 1/1
20kg BU FSQ+PR  x 2/2
24kg GSq x 5
24kg 2H SW x 10

32kg OH hold x 1/1
24kg BU FSQ+PR  x 1/1
32kg GSq x 5
24kg 1H SW x 10/10
32kg 2H SW x 10, x 5

6x:

20kgs DHP x 5 DSN x 5 DMP x 5 DFSQ x 5
90 seconds rest

Was able to get this done in 14 minutes - pleased.

Indian clubs x 2 minutes

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

7:50am - Complete

Notes - all very good.  I was tired from Bloomsday - walked over 7 miles yesterday, that is long for me, and it was hot. So somewhat fatigued today.  The pace was very good for the main session though and I was quite pleased to make time.  I have been improving on conditioning and recovery.  I definitely felt the pump in the arms and upper body generally after the 6th set.  That did feel great.

5/4/19 Saturday May 4, 2019 (DB 20s C&J, bodyweight)

From Spokane

12:15pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

12:45pm- Training session - Bodyweight, DB 20s C&J

24kg OH hold x 1/1 (2 minutes)
24kg windmill x 1/1
24kg GSq x 5
DB 20kgs rack carry walking x 1 minute
DB 20kgs BU FSQ + PR x 1/1
DB 20kgs OH hold x 1/1 (2 minutes)
24kg 2H SW x 10
32kg OH hold x 1/1
32kg GSq x 5
32kg 2H SW x 10

2x:

DB 20kgs C&J x 10
push-ups x 10
DB 20kgs C&J x 8
push-ups x 10
DB 20kgs C&J x 6
push-ups x 10

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

1:30pm - Complete

Notes - Writing this on Sunday evening after doing Bloomsday with my wife this morning (7+ mile walk, Spokane's finest road race).  Was a great time.  This training session was very good.  Doing KBM by the book, the advice is to do nothing on the other non-training days but I continue to prefer 4 days of training a week.  This was fun.  I like the Jerk and want to keep practicing it.  I can definitely see a program in the future that is centered around the Jerk for me.

5/3/19 Friday May 3, 2019 (KBM - DB 20s Week 4 Heavy Day)

From Spokane

7:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:00am- Training session - KBM - DB 20s Week 1 Heavy Day

24kg OH hold x 1/1 (2 minutes)
24kg GSq x 5
DB 20kgs BU FSQ + BU PR x 1/1
24kg 2H SW x 10

32kg OH hold x 1/1 (1 minute)
32kg GSq x 5
DB 20kgs BU FSQ + BU PR x 2/2
32kg 2H SW x 10
32kg 1H SW x 5/5, x 2

4x:

20kgs CL x 5 MPR x 5 FSQ x 5 PPR x 5 FSQ x 5
90 second rest

took 10 minutes total - pleased with this overall

2x:
DB 20kg rack walk x 1 minute
DB 20kgs farmer carries x 2 minutes

Indian Clubs 2 minutes 

rolling

Band wrist extensions, 10 x 2 sets per hand

8:45am - Complete

Notes - A very solid training session. Very short rest periods now between sets.  Things are going well.

5/1/19 Wednesday May 1, 2019 (KBM - DB 20s Week 4 Light Day)

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 - KBM - DB 20s Week 1 Light Day

24kg TGU+Windmill x 1/1
48kg DL x 5
20kg BU PR x 2 BU FSQ x 2
24kg 2H SW x 10
24kg 1H SW x 10/10

32kg TGU x 1/1
48kg DL x 5
24kg BU PR x 1 BU FSQ x 1
32kg 2H SW x 10
32kg 1H SW x 5/5, x 2

5x:

20kgs DSW x 5 DSN x 5 SSP
75 seconds rest

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

7:30am - Complete

Notes - this went very quickly today.  Solid work all around.

4/29/19 Monday April 29, 2019 (KBM - DB 20s Week 4 Medium Day)

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 - KBM - DB 20s Week 1 Medium Day

24kg TGU+Windmill x 1/1
48kg DL x 5
20kg BU FSQ+PR  x 2/2
24kg 2H SW x 10

32kg TGU x 1/1
48kg DL x 5
24kg BU FSQ+PR  x 1/1
32kg 2H SW x 10, x 2

40kg 2H SW x 10, x 2

5x:

20kgs DHP x 5 DSN x 5 DMP x 5 DFSQ x 5
90 seconds rest

Was able to get this done in 12 minutes - pleased.

Indian clubs x 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

7:30am - Complete

Notes - Very pleased with this overall particularly the ability to get through the 5 sets and take only 90 seconds of rest in between each set.   12 minutes is basically right at time.  Things are going well.

4/28/19 Saturday April 28, 2019 (Bodyweight, DB 20s C&J)

From Cannon Beach, OR

9:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

10:00am- Training session - Bodyweight, DB 20s C&J

20kg OH hold x 1/1 (2 minutes)
20kg windmill x 1/1
DB 20kgs rack carry walking x 1 minute
DB 20kgs OH hold x 1/1 (2 minutes)
20kg H2H SW x 10/10

4x:
Step-back lunges x 10/10
Push-up x 10

DB 20kgs C&J x 5

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

10:45am - Complete

Notes - Another great time.  I know KBM says don't do a 4th day but I have felt like doing a little bit of work on the weekends.  20s are not overly taxing for me, the 24s would likely be very challenging and the 4th day would not make sense.