8/2/19 Friday August 2, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 3 Day 3)

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

6:45am- Training session - DB 28kgs CL + Jerk ladders 1, 2, 3  25 minutes

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

25 minutes:

DB 28kgs CL + Jerk ladders 1, 2, 3

8 rounds - 48 reps

About the same number of reps as last week which was rounds of 1, 2

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

7:45am - Complete

Notes - Solid, though the bells felt heavy.  More reps this week and it is taking a bit of a toll on recovery.  Did a lot of bodywork and acupuncture yesterday, which was helpful.  left heel has been painful.  Way way better today.

7/31/19 Wednesday July 31, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 3 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 3  25 minutes

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

25 minutes:

DB 28kgs CL + Jerk x 3

Got in 18 rounds, which is 54 reps

Last week - Got in 27 rounds - 54 reps, this compares to 23 rounds and 46 reps last week

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, didn't improve on the total number of reps this week compared to last week but objectively this was "harder" since all sets were 3s as opposed to 2s.  Did feel strong, could have pushed pace a bit more but I have been feeling a bit beaten up so I just tried to keep it steady and ensure I was ready to go at the beginning of each set.  I have been sweating an absolute ton during these sessions. It is a serious workload.

7/29/19 Monday July 29, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 3 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, 3,4 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
40kg 2H SW x 10
48kg 2H SW x 10, x 2

25 minutes:

DB 28kgs CL + Jerk  ladders 1, 2, 3, 4

Got 5 full rounds plus 1 additional rep - 51 total reps - awesome progress

Last week - 7 rounds ladders 1, 2,3 - 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 - Really excited about the progress this week - an excellent, harder, training session.  This one was challenging including the ladders to 4.  I was very pleased to get in 51 reps.  Really good stuff. 

7/27/19 Saturday July 27, 2019 (variety - 40kg TGU and GSq PR)

12:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

12:45am - 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

1:00pm- Training session - variety

24kg TGU x 1/1
24kg GSq x 5
32kg TGU x 1/1
32kg GSq x 5
40kg TGU x 1/1 (PR)
40kg GSq x 5 (PR)

3x:
DB 20kg stepback lunges x 5/5
Pull-up x 2
Push-up x 10

DB 32kgs farmer carries x 2 minutes x 4 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

1:30pm - Complete

Notes - Great training session topped off by PRs in the TGU and GSq, both 40kg.  Oddly I have never tried either lift with that weight, so it was pretty cool to just go ahead and try both and see how it went.  With the TGU, they were certainly not easy, but I have pressed that weight many times.  This is something I am going to keep trying more regularly.  On the GSq I was mostly worried about just getting the bell up by the horns off the ground safely.  Squatting it was obviously very easy as I have squatted double 32s many times.

7/26/19 Friday July 26, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 2 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 1
40kg 2H SW x 10 x 2
48kg 2H SW x 10 x 2

25 minutes:

DB 28kgs CL + Jerk ladders 1, 2

I lost track of my reps.  At a minimum, I got in 15 rounds, which is 45 reps.  I am pretty sure this is off, and may have been 16 or even 17 rounds.  Last week I 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 - Another very solid training session.  This is going extremely well.  The thing I really enjoy the most is feeling quickly recovered and able to go again, over and over, during these sessions.

7/24/19 Wednesday July 24, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 2 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 3 BU FSQ x 3
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 1
40kg 2H SW x 10, x 1
48kg 2H SW x 10, x 2

25 minutes:

DB 28kgs CL + Jerk x 2

Got in 27 rounds - 54 reps, this compares to 23 rounds and 46 reps last week

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 - Wow this was a very strong effort.  Significant improvement in one week.  My recovery from these sets seems to be very fast and I am ready to go again.  This is going very well.  I am going to be tempted to re-run this program right away with 32s after finishing this 4-week block.

7/22/19 Monday July 22, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 2 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 7 rounds - 42 reps (up from 6 rounds and 36 reps last week)

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 - Really good progress week over week, got in one more full round, 6 more reps, which is great progress in a week.  Recovery improving as I move through the sets.  I feel ready to go again quickly which is great.