5/17/19 Friday May 17, 2019 (KBM - DB 20s Week 6 Heavy Day)

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 - 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
24kg BU FSQ x 1 BU PR x 1
32kg 2H SW x 10, x 1
40kg 2H SW x 10, x 4

6x:

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

Got this done in 15 minutes - it was tough

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

8:00am - Complete

Notes - A good result for week 6 of the program - pretty cool stuff.  Last couple of sets were super tough, but got it done, and kept within the time limits.  Now focus switches to weeks 7-12 of the program.  There will be some chains now and not just complexes.  Reps drop down in week 7 by reducing the sets, and you build back up again.  I think this is going to be ultimately even harder than the first 6 weeks.

5/15/19 Wednesday May 15, 2019 (KBM - DB 20s Week 6 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

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

7x:

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

Was able to get this done in 13 minutes - that is 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 - A solid effort.  Did a few less swings today then I have recently.  It was a slow day, didn't have a ton of energy.  I was pleased with the main work sets. I have been happy with the ability to recover quickly between sets.  That has gotten markedly better over the course of the KBM cycle.

5/13/19 Monday May 13, 2019 (KBM - DB 20s Week 6 Medium Day)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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

6:45am- Training session - KBM - DB 20s Week 1 Medium Day

24kg TGU+Windmill x 1/1
48kg DL x 5
20kg BU FSQ+PR  x 3/3
24kg 2H SW x 10

32kg TGU x 1/1
48kg DL x 5
24kg BU FSQ+PR  x 2/2
32kg 2H SW x 10, x 1
40kg 2H SW x 10, x 4

7x:

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

Was able to get this done in 16 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

7:45am - Complete

Notes - The last couple of sets were tough - no lies.  With that said, 16 minutes, this was a really solid effort.  I am very pleased with how this is going.  Serious, serious pump on the arms for the last two sets.  Haven't felt something like that in some time.  Pretty cool stuff.

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.