7/20/19 Saturday July 20, 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

DB 20kgs deadlifts x 5

5x:
DB 20kg stepback lunges x 5/5
Pull-up x 2
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

10:20am - Complete

Notes - Nice easy session.  Also went for a 10 mile bike ride with the kids, and a walk on Sunday, and enjoying sitting out on a boat.  Great weekend all around.

7/19/19 Friday July 19, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 1 Day 3)

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 - DB 28kgs CL + Jerk ladders 1, 2  25 minutes

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

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

25 minutes:

DB 28kgs CL + Jerk ladders 1, 2

Got in 14 rounds - 42 reps

rolling
hanging from the bar

Indian clubs 2 minutes

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 - Finally writing this on Sunday.  This session was great.  A really fantastic first week on this program.  I think this can be seriously milked.  Getting a lot out of this lift.

7/17/19 Wednesday July 17, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 1 Day 2)

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 - DB 28kgs CL + Jerk sets of 2  25 minutes

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

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

25 minutes:

DB 28kgs CL + Jerk x 2

Got in 23 rounds - 46 reps

rolling
hanging from the bar

Indian clubs 2 minutes

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 - Finally writing this on Sunday.  Was very happy with this.  Went great.  Almost was able to stay on the minute for 25 minutes.

7/15/19 Monday July 15, 2019 (Neupert ULTRA Reloaded - The REAL Muscle Building Fat-Burner MBF#1 - DB 28kgs CL+Jerk Week 1 Day 1)

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 - DB 28kgs CL + Jerk ladders 1, 2, 3 25 minutes

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

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

25 minutes:

DB 28kgs CL + Jerk  ladders 1, 2, 3

Got in 6 rounds - 36 reps

rolling
hanging from the bar

Indian clubs 2 minutes

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 - Ok, I landed on more double kettlebell work from Geoff Neupert for a quick 4-week cycle focused exclusively on the CL+Jerk.  I took from his ULTRA Reloaded book, MBF#1 and decided on using double 28s.  Geoff suggested using bells based on a 5RM for the double CL + Jerk. Frankly I have never double jerked anything above a 24kg!  While I knew I could do 32s, perhaps not comfortably, I figured 4 weeks using 28s would do some good.  What I really liked about today is the stability I feel this helps in the overhead position, particularly for my left shoulder.  Solid start today. I am a little worried about how this load will go, because it is a big increase from where I have been at, but it felt good today, no issues.

7/13/19 Saturday July 13, 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
24kg 2H SW x 10, x 2

5x:
Pull-up x 2
Push-up x 10

DB 32kg farmer carries x 2 minutes, x 3 rounds

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 - Very enjoyable.  Good week.  Now to figure out the next training cycle.

7/12/19 Friday July 12, 2019 (DB 24kgs CL+Jerk)

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 - DB 24kgs CL + Jerk x 5

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 BU PR x 2 BU FSQ x 2
32kg 2H SW x 10, x 1
40kg 2H SW x 10 x 3

20 minutes:

DB 24kgs CL + Jerk  x 5

Got in 12 rounds - 60 reps

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 - this was very good.  Extremely pleased.  Will see how recovery goes but I am encouraged.  Strong work.

7/10/19 Wednesday July 10, 2019 (DB 24kgs complex CL / FSQ / Lunges)

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 24kgs complex CL / FSQ / Lunges

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

6x:

DB 24kgs CL x 3 FSQ x 3 step-back lunges x 3/3

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 - Solid, happy with this.  Another chiro visit on Tuesday really helped a ton to get some of the twist out of my pelvis, alleviate the pull on the L hip / L low back.  Very happy to be back on track seemingly.