6/10/19 Monday June 10, 2019 (KBM - DB 20s Week 10 Medium Day)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 45 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 10 Medium 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 2
40kg 2H SW x 10, x 2

4x:

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

90 seconds rest between

Done in 10 minutes, happy with that.

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

8:00am - Complete

Notes - Took full rest periods, though those are shortened compared with previous weeks in this cycle.  This was easier than last week.  One less set, but still, was less taxed after 4 sets than I was last week.  Seems like progress. Also the swings in the warm-up felt incredibly crisp, very powerful.

6/8/19 Saturday June 8, 2019 (variety)

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 - variety

20kg TGU  x 1/1
20kg GSq x 5

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

7:20am - Complete

Notes - Easy, solid training.  Quick before my son's championship playoff game for baseball.

6/7/19 Friday June 7, 2019 (KBM - DB 20s Week 9 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 9 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 2 BU PR x 2
32kg 2H SW x 10, x 2
40kg 2H SW x 10, x 2

5x:

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

Got this done in 19 minutes - it was very tough.  On the 4th and 5th sets I had to put the bells down for a quick shake-out after the MPRs.  Grip shot.

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 - this was actually ok.  Though I had to put the bells down, honestly I don't think it is a good idea to compromise form just for the sake of not putting them down. Hopefully next week I can get through the 4th set.  5 sets in 19 minutes is fine for the amount of work going on here.  You have 10 minutes of rest between the sets, 9 minutes of actual work, and this is some serious work.  I am pleased. this has been super fun going through KBM.

6/5/19 Wednesday June 5, 2019 (KBM - DB 20s Week 9 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 9 Light Day

24kg TGU x 1/1
48kg DL x 5
20kg BU FSQ+PR  x 3/3
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 1/1
32kg 2H SW x 10
32kg 1H SW x 5/5, x 2
32kg 2H SW x 10

6x:

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

90 seconds rest

Done in 13 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

7:30am - Complete

Notes - Very solid training session today.  Lots of power.  DHP and DSN technique has obviously massively improved during this long KBM cycle, which has been a cool thing to experience.

6/3/19 Monday June 3, 2019 (KBM - DB 20s Week 9 Medium Day)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 45 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 9 Medium 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
40kg 2H SW x 10
48kg 2H SW x 10

5x:

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

2 minutes rest between

Done in 13 minutes - pleased with that time, but I don't think I am taking the full rest periods, which is making this a bit too challenging

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

8:00am - Complete

Notes - Solid work here, but as noted I think I need to take a little longer rest periods between each set.  The last set was incredibly challenging.  Grip is tough on those double snatches in the last sets on medium and hard days.

6/1/19 Saturday June 1, 2019 (body weight)

Spokane

2:15pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

2:45pm- Training session - bodyweight, walking

10x:
Bodyweight squats x 10
Step-back lunges x 10/10
Push-up x 10

Long walk

5:30pm - Complete

Notes - Was in Spokane this weekend with my in-laws, got in some bodyweight work and a very long walk in the hot sun -  85 degrees.  Felt good to move around in between travel to and from Seattle.

5/31/19 Friday May 31, 2019 (KBM - DB 20s Week 8 Heavy 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 8 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 2

4x:

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

Got this done in 13 minutes - it was very tough.  On the 4th set I had to put the bells down for a quick shake-out after the MPRs.  Grip was just shot.

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

7:15am - Complete

Notes - Well this was incredibly tough.  Grip failed on the last set after the military presses.  I did a quick set down, shook things out, and was able to finish the set after that.  I actually think I didn't take a full 2 1/2 minutes rest between each set, and it caught up to me.  This is amazingly challenging. Each set is about 1 minute 45 seconds time under tension.  I do not understand how the hell GS athletes do 10 minute sets.  Unreal. This program has been a great experience thus far though.  I am definitely putting on muscle.