6:00am - belly breathing, Primal Move practice, Original Strength resets - 45 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 - You Don't Know Squat 1.0 Week 3 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 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3
20 minutes:
DB 24kgs FSQ x 6 CL x 6 PR x 6
4 sets - didn't set the bells down
2 sets - set down after the CL, then picked up and did the PR
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
8:00am - Complete
Notes - That was tough, that was definitely a legit hard training session. Really pleased though with how this went. Feeling great about this program thus far. My movements are improving for all lifts.
Wednesday, September 4, 2019
Monday, September 2, 2019
9/2/19 Monday September 2, 2019 (You Don't Know Squat 1.0 Week 3 Day 1)
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 - You Don't Know Squat 1.0 Week 3 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 6 PR x 6
5 full sets, no missed reps
6 set FSQ x 6 PR x 4, set down, PR x 2
7th set FSQ x 6, set down, PR x 6
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
8:00am - Complete
Notes - Very pleased with this effort. Lots of strong work here. That's definitely a lot of volume in 20 minutes. 6 rep sets were tough but my efficiency in the movements is improving each week fairly clearly. I can squeeze out one or two presses by pausing and getting tight in the glutes specifically.
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 - You Don't Know Squat 1.0 Week 3 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 6 PR x 6
5 full sets, no missed reps
6 set FSQ x 6 PR x 4, set down, PR x 2
7th set FSQ x 6, set down, PR x 6
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
8:00am - Complete
Notes - Very pleased with this effort. Lots of strong work here. That's definitely a lot of volume in 20 minutes. 6 rep sets were tough but my efficiency in the movements is improving each week fairly clearly. I can squeeze out one or two presses by pausing and getting tight in the glutes specifically.
Sunday, September 1, 2019
8/31/19 Saturday August 31, 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
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.
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.
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.
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