From Priest Lake
5 rounds
10 bodyweight squats
Step back lunges x 5/5
10 push-ups
Easy, felt great. What a week here at the lake! Kids loved it and we had an amazing time boating, sunning, etc. etc. Great Cousins Weekend again with the Brajcich clan.
Sunday, August 11, 2019
8/9/19 Friday August 9, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 4 Day 3)
From Priest Lake
8:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:00am- Training session - DB 28kgs CL + Jerk ladders 1, 2, 3 25 minutes
DB 20kg CL+OR holds - 1 minute
20kg BU PR + BU FSQ x 2/2
DB 20kg BU PR + BU FSQ x 1/1
20kg 2H SW x 10
DB 20kgs CL+Jerk x 5
DB 28kg CL+OR holds - 1 minute
28kg BU PR + BU FSQ x 1/1
28kg 2H SW x 10
DB 28kgs SW x 3
DB 28kgs CL + Jerk x 1
25 minutes:
Indian clubs 2 minutes
9:45am - Complete
Notes - Solid training, felt great. A little more tired this day.
8:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:00am- Training session - DB 28kgs CL + Jerk ladders 1, 2, 3 25 minutes
DB 20kg CL+OR holds - 1 minute
20kg BU PR + BU FSQ x 2/2
DB 20kg BU PR + BU FSQ x 1/1
20kg 2H SW x 10
DB 20kgs CL+Jerk x 5
DB 28kg CL+OR holds - 1 minute
28kg BU PR + BU FSQ x 1/1
28kg 2H SW x 10
DB 28kgs SW x 3
DB 28kgs CL + Jerk x 1
25 minutes:
DB 28kgs CL + Jerk ladders 1, 2, 3
Got in 7 rounds plus 1, 2 - did a final 3 after the timer. 48 total reps.
Got in 7 rounds plus 1, 2 - did a final 3 after the timer. 48 total reps.
Indian clubs 2 minutes
9:45am - Complete
Notes - Solid training, felt great. A little more tired this day.
8/7/19 Wednesday August 7, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 4 Day 2)
From Priest Lake
8:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:00am- Training session - DB 28kgs CL + Jerk ladders sets of 3 25 minutes
DB 20kg CL+OR holds - 1 minute
20kg BU PR + BU FSQ x 2/2
DB 20kg BU PR + BU FSQ x 1/1
20kg 2H SW x 10
DB 20kgs CL+Jerk x 5
DB 28kg CL+OR holds - 1 minute
28kg BU PR + BU FSQ x 1/1
28kg 2H SW x 10
DB 28kgs SW x 3
DB 28kgs CL + Jerk x 1
25 minutes:
9:45am - Complete
Notes - Solid training, felt great.
8:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:00am- Training session - DB 28kgs CL + Jerk ladders sets of 3 25 minutes
DB 20kg CL+OR holds - 1 minute
20kg BU PR + BU FSQ x 2/2
DB 20kg BU PR + BU FSQ x 1/1
20kg 2H SW x 10
DB 20kgs CL+Jerk x 5
DB 28kg CL+OR holds - 1 minute
28kg BU PR + BU FSQ x 1/1
28kg 2H SW x 10
DB 28kgs SW x 3
DB 28kgs CL + Jerk x 1
25 minutes:
DB 28kgs CL + Jerk sets of 3
Got in 18 rounds plus 1 - 55 reps
Last week - Got in 18 rounds, which is 54 reps
Indian clubs 2 minutesGot in 18 rounds plus 1 - 55 reps
Last week - Got in 18 rounds, which is 54 reps
9:45am - Complete
Notes - Solid training, felt great.
8/5/19 Monday August 5, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 4 Day 1)
From Priest Lake
8:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:00am- Training session - DB 28kgs CL + Jerk ladders 1, 2, 3 25 minutes
DB 20kg CL+OR holds - 1 minute
20kg BU PR + BU FSQ x 2/2
DB 20kg BU PR + BU FSQ x 1/1
20kg 2H SW x 10
DB 20kgs CL+Jerk x 5
DB 28kg CL+OR holds - 1 minute
28kg BU PR + BU FSQ x 1/1
28kg 2H SW x 10
DB 28kgs SW x 3
DB 28kgs CL + Jerk x 1
25 minutes:
Indian clubs 2 minutes
9:45am - Complete
Notes - Solid training, felt great.
8:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:00am- Training session - DB 28kgs CL + Jerk ladders 1, 2, 3 25 minutes
DB 20kg CL+OR holds - 1 minute
20kg BU PR + BU FSQ x 2/2
DB 20kg BU PR + BU FSQ x 1/1
20kg 2H SW x 10
DB 20kgs CL+Jerk x 5
DB 28kg CL+OR holds - 1 minute
28kg BU PR + BU FSQ x 1/1
28kg 2H SW x 10
DB 28kgs SW x 3
DB 28kgs CL + Jerk x 1
25 minutes:
DB 28kgs CL + Jerk ladders 1, 2, 3
Got in 8 rounds plus 1, 2 - 51 total reps - same as last week in the 1,2,3,4 format.
Got in 8 rounds plus 1, 2 - 51 total reps - same as last week in the 1,2,3,4 format.
Indian clubs 2 minutes
9:45am - Complete
Notes - Solid training, felt great.
8/3/19 Saturday August 3, 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
3x:
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
9:30am - Complete
Notes - Catching up training log now as we have been in Priest Lake for the last week.
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
3x:
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
9:30am - Complete
Notes - Catching up training log now as we have been in Priest Lake for the last week.
Friday, August 2, 2019
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:
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.
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
rolling8 rounds - 48 reps
About the same number of reps as last week which was rounds of 1, 2
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.
Wednesday, July 31, 2019
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:
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.
7:00am - 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
rollingGot 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
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.
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