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
48kg DL x 5
20kg GSq x 5
4x:
DB 20kgs 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 - All good. Recovery a bit challenged, I feel good overall but the squats are certainly adding up.
Sunday, September 1, 2019
Friday, August 30, 2019
8/30/19 Friday August 30, 2019 (You Don't Know Squat 1.0 Week 2 Day 3)
7:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:15am - 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
8:45am- Training session - You Don't Know Squat 1.0 Week 2 Day 3
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 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10, x 2
DB 20kgs FSQ x 5 SN x 5
20 minutes:
DB 24kgs FSQ x 5 SN x 5
6 sets full
7th set just got in the FSQ
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
9:30am - Complete
Notes - Very challenging but very good. The accumulation of squats adds up over the weeks for sure. But this is going very well overall. Pleased with this. Very explosive lift the double snatch, especially with 24kg! Fun to do.
8:15am - 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
8:45am- Training session - You Don't Know Squat 1.0 Week 2 Day 3
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 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10, x 2
DB 20kgs FSQ x 5 SN x 5
20 minutes:
DB 24kgs FSQ x 5 SN x 5
6 sets full
7th set just got in the FSQ
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
9:30am - Complete
Notes - Very challenging but very good. The accumulation of squats adds up over the weeks for sure. But this is going very well overall. Pleased with this. Very explosive lift the double snatch, especially with 24kg! Fun to do.
Thursday, August 29, 2019
8/28/19 Wednesday August 28, 2019 (You Don't Know Squat 1.0 Week 2 Day 2)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:15am - 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
7:30am- Training session - You Don't Know Squat 1.0 Week 2 Day 2
24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU FSQ x 2 BU PR x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 2
20 minutes:
DB 24kgs FSQ x 5 CL x 5 PR x 5
4 sets - didn't set the bells down
2 sets - set down after the CL, then picked up and did the PR
1 set - did the FSQ and CL and then hit time
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
8:30am - Complete
Notes - Overall really pleased with how this went today. It's not easy, that is for sure. My double presses are getting better, staying tight. Feeling some positive momentum.
7:15am - 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
7:30am- Training session - You Don't Know Squat 1.0 Week 2 Day 2
24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU FSQ x 2 BU PR x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 2
20 minutes:
DB 24kgs FSQ x 5 CL x 5 PR x 5
4 sets - didn't set the bells down
2 sets - set down after the CL, then picked up and did the PR
1 set - did the FSQ and CL and then hit time
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
8:30am - Complete
Notes - Overall really pleased with how this went today. It's not easy, that is for sure. My double presses are getting better, staying tight. Feeling some positive momentum.
Monday, August 26, 2019
8/26/19 Monday August 26, 2019 (You Don't Know Squat 1.0 Week 2 Day 1)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:15am - 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
7:45am- Training session - You Don't Know Squat 1.0 Week 2 Day 1
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 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3
20 minutes:
DB 24kgs FSQ x 5 PR x 5
8 full sets, no missed 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
8:45am - Complete
Notes - I was very pleased with this today, clear improvements from last week. 8 sets of 5 reps / 5 reps on the double FSQ and PR, well paced, no missed reps. Getting tight before the presses is improving, particularly in the abs and glutes. Definitely helping a lot.
7:15am - 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
7:45am- Training session - You Don't Know Squat 1.0 Week 2 Day 1
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 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3
20 minutes:
DB 24kgs FSQ x 5 PR x 5
8 full sets, no missed reps
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
8:45am - Complete
Notes - I was very pleased with this today, clear improvements from last week. 8 sets of 5 reps / 5 reps on the double FSQ and PR, well paced, no missed reps. Getting tight before the presses is improving, particularly in the abs and glutes. Definitely helping a lot.
Saturday, August 24, 2019
8/24/19 Saturday August 24, 2019 (variety)
In Portland, OR
9:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:30am- Training session - variety
20kg OH hold x 1/1
20kg GSq x 5
DB 20kg OH hold x 1
4x:
DB 24kgs stepback lunges x 5/5
Push-up x 10
Indian clubs x 2 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
9:50am - Complete
Notes - did a little training session in the hotel room in Portland. The kids and I drove down yesterday. It's been a very fun trip so far. Time with my parents for a late celebration for my 42nd birthday, seeing my brother Pat today, and headed to my cousins' house for a party.
9:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:30am- Training session - variety
20kg OH hold x 1/1
20kg GSq x 5
DB 20kg OH hold x 1
4x:
DB 24kgs stepback lunges x 5/5
Push-up x 10
Indian clubs x 2 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
9:50am - Complete
Notes - did a little training session in the hotel room in Portland. The kids and I drove down yesterday. It's been a very fun trip so far. Time with my parents for a late celebration for my 42nd birthday, seeing my brother Pat today, and headed to my cousins' house for a party.
Friday, August 23, 2019
8/23/19 Friday August 23, 2019 (You Don't Know Squat 1.0 Week 1 Day 3)
7:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:15am - 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
8:45am- Training session - You Don't Know Squat 1.0 Week 1 Day 3
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 2
DB 20kgs FSQ x 4 SN x 4
20 minutes:
DB 24kgs FSQ x 4 SN x 4
8 sets total
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
9:30am - Complete
Notes - Well, this was exciting and much smoother, plus a PR for a lift that I had never even tried with 2 24s - the double snatch. Picked up the bells and just did it. I got a lot of confidence from having double KBM earlier this year which had a lot of double snatching with 2 20s. This was super cool. I was also less focused here on doing a ton of sets and instead just making sure I was ready to go each set. A success today.
8:15am - 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
8:45am- Training session - You Don't Know Squat 1.0 Week 1 Day 3
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 2
DB 20kgs FSQ x 4 SN x 4
20 minutes:
DB 24kgs FSQ x 4 SN x 4
8 sets total
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
9:30am - Complete
Notes - Well, this was exciting and much smoother, plus a PR for a lift that I had never even tried with 2 24s - the double snatch. Picked up the bells and just did it. I got a lot of confidence from having double KBM earlier this year which had a lot of double snatching with 2 20s. This was super cool. I was also less focused here on doing a ton of sets and instead just making sure I was ready to go each set. A success today.
Wednesday, August 21, 2019
8/21/19 Wednesday August 21, 2019 (You Don't Know Squat 1.0 Week 1 Day 2)
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 - You Don't Know Squat 1.0 Week 1 Day 2
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 3
20 minutes:
DB 24kgs FSQ x 4 CL x 4 PR x 4
I messed up here and on the first 4 sets I forgot the cleans :( I corrected this going forward
4 sets FSQ + PR
3 sets FSQ + CL + PR (didn't get last rep on PR
1 set FSQ + CL, set down, then PR
2 sets of CL x 8 to finish (to make up the missed cleans)
32kg 2H SW x 10
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 - Obviously kind of messed this up today, I guess how this is going to go this week.... I did feel better though. Squeezed the glutes and tried to stay tighter in the abs on the presses, that definitely was helping a lot, a good adjustment. I am definitely wondering if I am still too heavy on the bells, but I want to try and stick this out with the 24s. I think I am still probably not resting long enough between each set.
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 - You Don't Know Squat 1.0 Week 1 Day 2
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 3
20 minutes:
DB 24kgs FSQ x 4 CL x 4 PR x 4
I messed up here and on the first 4 sets I forgot the cleans :( I corrected this going forward
4 sets FSQ + PR
3 sets FSQ + CL + PR (didn't get last rep on PR
1 set FSQ + CL, set down, then PR
2 sets of CL x 8 to finish (to make up the missed cleans)
32kg 2H SW x 10
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 - Obviously kind of messed this up today, I guess how this is going to go this week.... I did feel better though. Squeezed the glutes and tried to stay tighter in the abs on the presses, that definitely was helping a lot, a good adjustment. I am definitely wondering if I am still too heavy on the bells, but I want to try and stick this out with the 24s. I think I am still probably not resting long enough between each set.
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