5/24/19 Friday May 24, 2019 (KBM - DB 20s Week 7 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 7 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

3x:

20kgs FSQ x 5 DSN x 5 MPR x 5 (CL+PPR) x 5 FSQ x 5
150 seconds rest

Got this done in 10 minutes - it was very 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 - Wow this was incredibly hard.  Going to be interesting to see how this progresses over 6 weeks.  The 3rd and final set was seriously difficult, for the chain (CL+PPR).  Yikes.  Loving this overall program.  The thought of being able to do this with 24s some time in the future is pretty exciting / daunting.

5/22/19 Wednesday May 22, 2019 (KBM - DB 20s Week 7 Light 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 7 Light Day

24kg TGU 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 1/1
32kg 2H SW x 10, x 1
40kg 2H SW x 10, x 2
48kg 2H SW x 10, x 2

4x:

20kgs DHP x 5 x 5 DSN x 5 SSP x 5

90 seconds rest

Done in 8.5 minutes

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 - Solid day today - this went very well. Continue to plug along. Left shoulder has been clicking a bit this week, it's been a long time since that cropped up.  I am getting bodywork done tomorrow.

5/20/19 Monday May 20, 2019 (KBM - DB 20s Week 7 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 7 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 1/1
32kg 2H SW x 10, x 1
40kg 2H SW x 10, x 4

3x:

20kgs DHP x 5 (DCL+DMP) x 5 DSN x 5 DFSQ x 5

2 minutes rest

Done in 7 minutes

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 - Moving on to complexes now. This was tough enough, only 3 sets.  I can tell this is going to be pretty difficult for this 6 week block.

5/18/19 Saturday May 18, 2019 (variety)

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

7:45am - 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

8:00am- 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

8:30am - Complete

Notes - Solid stuff.  Did the same as last Saturday, no need to overdo anything.  Very pleased with how my body has been feeling.  The change in pace for this KBM program has been very good for me.

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.