6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
1:00pm- Training session - variety
DB 20kgs DL x 5
5x:
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
1:30pm - Complete
Notes - Feeling good. Back in the swing.
Saturday, September 14, 2019
Friday, September 13, 2019
9/13/19 Friday September 13, 2019 (You Don't Know Squat 1.0 Week 3 Day 3)
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 - You Don't Know Squat 1.0 Week 3 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, x 3
DB 20kgs FSQ x 6 SN x 6
20 minutes:
DB 24kgs FSQ x 6 SN x 6
4 sets full
5 set FSQ, 4 reps SN, set down, did another 2 SN
6th and 7th sets set down after FSQ, then SN
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 - A real tough one. I felt the grip going a bit after 4 sets and was sweating like crazy, hard to hold the bells in the double snatch. I went for safety and set down after FSQ. Really fun training.
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 - You Don't Know Squat 1.0 Week 3 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, x 3
DB 20kgs FSQ x 6 SN x 6
20 minutes:
DB 24kgs FSQ x 6 SN x 6
4 sets full
5 set FSQ, 4 reps SN, set down, did another 2 SN
6th and 7th sets set down after FSQ, then SN
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 - A real tough one. I felt the grip going a bit after 4 sets and was sweating like crazy, hard to hold the bells in the double snatch. I went for safety and set down after FSQ. Really fun training.
Wednesday, September 11, 2019
9/11/19 Wednesday September 11, 2019 (You Don't Know Squat 1.0 Week 2 repeat Day 2)
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 - You Don't Know Squat 1.0 Week 2 repeat 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 5 CL x 5 PR x 5
6 sets - didn't set the bells down
7th set - 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 - Repeated the press day from 2 weeks ago coming back from vacation, with sets of 5s. This was actually a great improvement and very encouraging in terms of how my body responded to the time off from lifting bells. I had a lot of power today, grip strength was very good (noticed it on the cleans in particular) as evidenced by being able to get through the first 6 sets without setting the bells down. For Friday and double snatching I think I may jump into sets of 6 which would have been last Friday's training session, which gets me back on plan with the You Don't Know Squat program. Based on how today went, I don't expect a problem with that approach.
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 - You Don't Know Squat 1.0 Week 2 repeat 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 5 CL x 5 PR x 5
6 sets - didn't set the bells down
7th set - 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 - Repeated the press day from 2 weeks ago coming back from vacation, with sets of 5s. This was actually a great improvement and very encouraging in terms of how my body responded to the time off from lifting bells. I had a lot of power today, grip strength was very good (noticed it on the cleans in particular) as evidenced by being able to get through the first 6 sets without setting the bells down. For Friday and double snatching I think I may jump into sets of 6 which would have been last Friday's training session, which gets me back on plan with the You Don't Know Squat program. Based on how today went, I don't expect a problem with that approach.
Tuesday, September 10, 2019
9/9/19 Monday September 9, 2019 (bodyweight)
From NYC
Warm up
10x:
Step-back lunges 5/5
Squats x 10
Push-up x 10
Indian clubs x 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6 miles walking
Notes - 10 miles on Sunday walking, and then this basic work on Monday plus a bunch more miles. Having a great trip here!
Warm up
10x:
Step-back lunges 5/5
Squats x 10
Push-up x 10
Indian clubs x 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6 miles walking
Notes - 10 miles on Sunday walking, and then this basic work on Monday plus a bunch more miles. Having a great trip here!
Saturday, September 7, 2019
9/7/19 Saturday September 7, 2019 (bodyweight)
From NYC
Warm up
10x:
Step-back lunges 5/5
Squats x 10
Push-up x 10
Indian clubs x 2 minutes
Band wrist extensions, 10 x 2 sets per hand
7 miles walking
Notes - Hitting some very basic bodyweight training in NYC and doing a ton of walking. I expect us to average 7 or so miles a day, which is way more than normal for me (and which is great). Just a good break overall from the weights for 5 days, something I have not done for a long, long time in terms of taking a week off.
Warm up
10x:
Step-back lunges 5/5
Squats x 10
Push-up x 10
Indian clubs x 2 minutes
Band wrist extensions, 10 x 2 sets per hand
7 miles walking
Notes - Hitting some very basic bodyweight training in NYC and doing a ton of walking. I expect us to average 7 or so miles a day, which is way more than normal for me (and which is great). Just a good break overall from the weights for 5 days, something I have not done for a long, long time in terms of taking a week off.
9/6/19 Friday September 6, 2019 (bodyweight)
From NYC
Warm up
10x:
Step-back lunges 5/5
Squats x 10
Push-up x 10
Indian clubs x 2 minutes
Band wrist extensions, 10 x 2 sets per hand
7 miles walking
Notes - Hitting some very basic bodyweight training in NYC and doing a ton of walking. I expect us to average 7 or so miles a day, which is way more than normal for me (and which is great). Just a good break overall from the weights for 5 days, something I have not done for a long, long time in terms of taking a week off.
Warm up
10x:
Step-back lunges 5/5
Squats x 10
Push-up x 10
Indian clubs x 2 minutes
Band wrist extensions, 10 x 2 sets per hand
7 miles walking
Notes - Hitting some very basic bodyweight training in NYC and doing a ton of walking. I expect us to average 7 or so miles a day, which is way more than normal for me (and which is great). Just a good break overall from the weights for 5 days, something I have not done for a long, long time in terms of taking a week off.
Thursday, September 5, 2019
9/5/19 Thursday September 5, 2019 (variety)
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 - variety
24kg TGU x 1/1
24kg 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
7:30am - Complete
Notes - Front loaded training today as we are leaving for NYC for a wedding and anniversary trip!
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 - variety
24kg TGU x 1/1
24kg 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
7:30am - Complete
Notes - Front loaded training today as we are leaving for NYC for a wedding and anniversary trip!
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