7/3/19 Wednesday July 3, 2019 (DB 20kgs stepback lunges, pull-ups, push-ups)

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 - DB 20kgs stepback lunges, pull-ups, push-ups

24kg TGU x 1/1
48kg DL x 5
20kg BU FSQ x 3 BU PR x 3
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 4

5x:

DB 20kgs stepback lunges x 5/5
Pull-ups x 2, 3, 4, 3, 2 (14 total reps over 5 sets)
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

8:15am - Complete

Notes - Couple of tough days with my left hip and adductor acting up.  Bath, some deep stretching from the book Pain Free (wall sits, supine groin stretch) on Monday and Tuesday evening helped a lot.  Also went the chiropractor on Tuesday.  Combination of good decisions and then went with "safe" movements this morning as my body always responds really well to racked stepback lunges (I think it is great for firing up my glutes in particular), got in some pull-ups and also hanging from the bar to decompress the spine a bit, and always good to work some slow tempo push-ups.  Getting ready to go to South Dakota for a few days to see my mom's family, and planning on doing the same type of training while over there.  Keeping it very simple for another week or so and then its time to jump into another program.

7/1/19 Monday July 1, 2019 (24kg strength aerobics)

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

7:00am- Training session - 24kg strength aerobics

24kg CL x 1/1
24kg OH hold x 1/1
24kg PR x 1/1
24kg GSq x 5
24kg FSQ x 1/1
24kg BU CL+PR x 1/1
24kg BU FSQ x 1/1
24kg 2H SW x 10
24kg 1H SW x 10/10
24kg SN x 3/3

20 minutes strength aerobics

24kg FSQ x 3 CL x 3 PR x 3 1H SW x 3 SN x 3, set down, switch hands

Got 7 sets each hand so 21 reps of each movement each hand

24kg standing carry, standing rack carries, marching in place, about 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

7:30am - Complete

Notes -  From Spokane, one kettlebell. Actually not feeling all that great.  Left adductor and low left back a bit lit up this morning.  Lots of 1H work maybe?  Body was liking the double kettlebells.  Going to keep this in mind when deciding on the next cycle.

6/29/19 Saturday June 29, 2019 (variety)

In Spokane

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

8:00am- Training session - variety

24kg OH hold x 1/1
24kg GSq x 5
24kg CL x 1/1
24kg rack walk x 1/1
24kg FSQ x 1/1

24kg CL+PPR x 5/5
24kg CL+Jerk x 5/5

3x:
20kg Step-back lunges x 5L, 5R
Push-up x 15

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 - Just doing a little bit of odd stuff in Spokane before my son played Hoopfest weekend. Writing this on Sunday night.  We had an awesome time.  Feeling really good and strong, big. 

6/28/19 Friday June 28, 2019 (KBM - DB 20s Week 12 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 12 Heavy Day

24kg TGU x 1/1
48kg DL x 5
20kg BU FSQ x 3 BU PR x 3
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 2
40kg 2H SW x 10, x 2

6x:

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

Got this done in 23 minutes - it was very tough.  On the 4th 5th 6th 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

8:15am - Complete

Notes - Well - I got it done!!  12 weeks of KBM in the books with the 20s.  This was a great experience.  I have felt great this entire cycle, think my body reacted well to the change in stimulus, not so heavy bells but doing doubles instead of singles.  Now to figure out what to do next....

6/26/19 Wednesday June 26, 2019 (KBM - DB 20s Week 12 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 12 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
40kg 2H SW x 10 x 4

7x:

20kgs DHP x 5 DSN x 5 SSP x 5

75 seconds rest

Done in 15 minutes - decent for the last week of the cycle, knowing I am running out of gas.

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 - This was solid, I am fatigued, been extremely busy at work lately and not recovered with enough sleep.  I can tell.  Last training session of the 12 week cycle on Friday, will try and blast it, and then it will be time to back off a bit for a week or so.  Should be good timing with the July 4 holiday coming up.

6/24/19 Monday June 24, 2019 (KBM - DB 20s Week 12 Medium 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

7:15am- Training session - KBM - DB 20s Week 12 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 1
40kg 2H SW x 10, x 4

6x:

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

90 seconds rest between

Done in 18 minutes, not my best day.  Starting set 4 I had to set the bells down before the DSNs to reset grip.  It extended the overall length of the session.

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 -  Well, this is the last week of this cycle and it shows.  Today was tough, I have not had too much of a back off during this long 12-week cycle, and the accumulated volume and high effort has me clearly seeing that some rest is in order soon. No danger here of injury, and body feels good, just have not been able to turn up my performance the last several weeks.  I still think I am getting a lot out of this and have two more work sessions to go.  I need to spend some time figuring out what type of program to try next.  My sense is low rep, strength focus.  Probably cleans, presses, squats.  Very simple.  Total Tension Complex.  I think doubles not singles.  Just need to figure out bell size and rep scheme. 

6/22/19 Saturday June 22, 2019 (variety)

8:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:45am - 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

9:00am- Training session - variety

24kg TGU  x 1/1
24kg 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

9:20am - Complete

Notes - Haven't changed anything from the past several weekends.  Very light work.  I also went hiking with Leah, did about 6 miles on Saturday.