5/11/19 Saturday May 11, 2019 (variety)

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

9:45am - 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

10:00am- Training session - variety

24kg TGU  x 1/1
24kg GSq x 5

5x:
DB 20kgs Step-back lunges x 5/5
Pull-up x 1/2/3/4/5 (15 total over 5 sets)
Push-up x 10

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

10:30am - Complete

Notes - Writing this on Sunday.  Figured I am getting a lot of overhead work and should focus on balancing things out on the Saturday variety days.  The backward lunges were great.  Love that movement.

5/10/19 Friday May 10, 2019 (KBM - DB 20s Week 5 Heavy Day)

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 - KBM - DB 20s Week 1 Heavy Day

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

32kg TGU x 1/1
48kg DL x 5
20kg BU FSQ x 3 BU PR x 3
32kg 2H SW x 10, x 3
40kg 2H SW x 10, x 2

5x:

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

Got this done in 12 minutes - pleased with that effort

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

7:00am - Complete

Notes - Very good overall work today.  This is never an easy session for those last sets.  Kept the rest periods short as per KBM.  Lots of work in just 12 minutes.  Week 5 down.

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.