5:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:30am- Training session - 24kgs DB FSQ / DB 24kgs SS PR
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 2/2
24kg kickstand DL x 5/5
DB 24kgs SS PR x 5/5
4x:
DB 24kgs FSQ x 5
DB 24kgs SS PR x 5/5
DB 24kgs rack carry x 1 minute
DB 24kgs carry x 2 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:15am - Complete
Notes - Great session, really enjoyed this. Good for a backoff week but still plenty of load.
Monday, October 23, 2017
Sunday, October 22, 2017
10/21/17 Saturday October 21, 2017 (Circuit 32kg SW / 28kg SN)
7:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:30am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:45am- Training session - Circuit 32kg SW / 28kg SN
3x:
Crawling x 1min
Pushup x 5
Pull-up x 1, 2, 3 (increase 1 rep each set)
28kg H/S/P x 5
28kg 2H SW x 10
24kg Snatch x 5/5
5x:
32kg H/S/P x 5
32kg 2H SW x 10
28kg Snatch x 5/5
Band wrist extensions, 10 x 2 sets per hand
Rolling
8:30am - Complete
Notes - Writing this on Sunday night. This was awesome. A great training session on Saturday and solid all around weekend. Felt very confident snatching the 28kg. I cannot remember the last time I snatched that weight. It has to be a year or something. We have not programmed any snatching heavier than 24kg for the longest time. Really happy with it. I really prefer snatching for low reps, 5/5 is perfect, or even Hike / Snatch / Park. I think heavier snatches could be a breakthrough for me, something to talk to Kevin about anyway. I don't have a strong desire to snatch heavier than the 32kg but that's probably because I never have snatched higher than the 32kg. But I could see snatching the 32 for low reps, many sets as being something very interesting in the right overall program.
7:30am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:45am- Training session - Circuit 32kg SW / 28kg SN
3x:
Crawling x 1min
Pushup x 5
Pull-up x 1, 2, 3 (increase 1 rep each set)
28kg H/S/P x 5
28kg 2H SW x 10
24kg Snatch x 5/5
5x:
32kg H/S/P x 5
32kg 2H SW x 10
28kg Snatch x 5/5
Band wrist extensions, 10 x 2 sets per hand
Rolling
8:30am - Complete
Notes - Writing this on Sunday night. This was awesome. A great training session on Saturday and solid all around weekend. Felt very confident snatching the 28kg. I cannot remember the last time I snatched that weight. It has to be a year or something. We have not programmed any snatching heavier than 24kg for the longest time. Really happy with it. I really prefer snatching for low reps, 5/5 is perfect, or even Hike / Snatch / Park. I think heavier snatches could be a breakthrough for me, something to talk to Kevin about anyway. I don't have a strong desire to snatch heavier than the 32kg but that's probably because I never have snatched higher than the 32kg. But I could see snatching the 32 for low reps, many sets as being something very interesting in the right overall program.
Friday, October 20, 2017
10/20/17 Friday October 20, 2017 (Circuit 32kg Kickstand DL / DB 32kgs CL SS PR FSQ)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
6:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:45am- Training session - Circuit 32kg kickstand DL / DB 32kgs SS PR CL FSQ
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 3/3
24kg kickstand DL x 3/3
DB 24kgs CL x 3
DB 24kgs SS PR x 3
DB 24kgs FSQ x 3
28kg kickstand DL x 3/3
DB 28kgs CL x 3
DB 28kgs SS PR x 3
DB 28kgs FSQ x 3
3x:
32kg kickstand DL x 3/3
DB 32kgs CL x 3
DB 32kgs SS PR x 3/3
DB 32kgs FSQ x 3
DB 32kgs farmer carry x 2 min around the garage
Band wrist extensions, 10 x 2 sets per hand
7:30am - Complete
Notes - Big accomplishment today, always have to celebrate the end of a cycle and hitting double 32s on these lifts for reps. Really happy with this. Had a good body work session last night as well and just need to keep on certain movements like rolling and bridges that target my glutes and get that left glute firing etc. All in all good things going on here.
6:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:45am- Training session - Circuit 32kg kickstand DL / DB 32kgs SS PR CL FSQ
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 3/3
24kg kickstand DL x 3/3
DB 24kgs CL x 3
DB 24kgs SS PR x 3
DB 24kgs FSQ x 3
28kg kickstand DL x 3/3
DB 28kgs CL x 3
DB 28kgs SS PR x 3
DB 28kgs FSQ x 3
3x:
32kg kickstand DL x 3/3
DB 32kgs CL x 3
DB 32kgs SS PR x 3/3
DB 32kgs FSQ x 3
DB 32kgs farmer carry x 2 min around the garage
Band wrist extensions, 10 x 2 sets per hand
7:30am - Complete
Notes - Big accomplishment today, always have to celebrate the end of a cycle and hitting double 32s on these lifts for reps. Really happy with this. Had a good body work session last night as well and just need to keep on certain movements like rolling and bridges that target my glutes and get that left glute firing etc. All in all good things going on here.
Wednesday, October 18, 2017
10/18/17 Wednesday October 18, 2017 (32kg HSP / 32kg 2H SW)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:50am- Training session - 32kg HSP / 32kg 2H SW
3x:
Crawling x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
24kg TGU x 1/1
24kg H/S/P x 5
24kg 2H SW x 10
Superset x 5:
32kg H/S/P x 5
32kg 2H SW x 10
Rolling
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 - Good training session today. Everything felt good. Left hip is acting up but honestly don't think that had much if anything to do with today. Big stressors with a job change and I have had to sit a ton. Going to have to get that standing desk soon, and figure out ways to counteract the sitting.
6:35am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:50am- Training session - 32kg HSP / 32kg 2H SW
3x:
Crawling x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
24kg TGU x 1/1
24kg H/S/P x 5
24kg 2H SW x 10
Superset x 5:
32kg H/S/P x 5
32kg 2H SW x 10
Rolling
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 - Good training session today. Everything felt good. Left hip is acting up but honestly don't think that had much if anything to do with today. Big stressors with a job change and I have had to sit a ton. Going to have to get that standing desk soon, and figure out ways to counteract the sitting.
10/16/17 Monday October 16, 2017 (32kg Kickstand DL / DB 32kg SS PR)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:30am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:45am- Training session - 32kg kickstand DL / DB 32kgs SS PR
2x:
20kg TGU + leg raises and ankle circles x 1/1
Scale each leg 1/1
24kg kickstand DL x 3/3
DB 24kg SS PR x 3/3
28kg kickstand DL x 3/3
DB 28kg SS PR x 3/3
5x:
32kg kickstand DL x 3/3
DB 32kg SS PR x 3/3
Rolling
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 - Finally getting to write this on Wednesday evening. Started working at Amazon on Monday, huge change for me, after 17 years in public accounting. It's been good. Exciting times but certainly going to have a significant amount of new stressors in my life with a job change. In any event, this was a strong session, pressing double 32s is never going to be something to not recognize and celebrate particularly as I have been trying to get on the road back to heavier loads. I have had some issues with the left hip acting up the last few days, I am not surprised, I just need to stay very focused on my mobility program. Also need a standing desk at work, which I ordered, which will definitely help things.
6:30am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:45am- Training session - 32kg kickstand DL / DB 32kgs SS PR
2x:
20kg TGU + leg raises and ankle circles x 1/1
Scale each leg 1/1
24kg kickstand DL x 3/3
DB 24kg SS PR x 3/3
28kg kickstand DL x 3/3
DB 28kg SS PR x 3/3
5x:
32kg kickstand DL x 3/3
DB 32kg SS PR x 3/3
Rolling
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 - Finally getting to write this on Wednesday evening. Started working at Amazon on Monday, huge change for me, after 17 years in public accounting. It's been good. Exciting times but certainly going to have a significant amount of new stressors in my life with a job change. In any event, this was a strong session, pressing double 32s is never going to be something to not recognize and celebrate particularly as I have been trying to get on the road back to heavier loads. I have had some issues with the left hip acting up the last few days, I am not surprised, I just need to stay very focused on my mobility program. Also need a standing desk at work, which I ordered, which will definitely help things.
Sunday, October 15, 2017
10/14/17 Saturday October 14, 2017 (Circuit 28kg SW / 24kg SN)
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 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
8:30am- Training session - Circuit 28kg SW / 24kg SN
3x:
Crawling x 1min
Pushup x 5
Pull-up x 1, 2, 3 (increase 1 rep each set)
5x:
28kg H/S/P x 5
28kg 2H SW x 10
24kg Snatch x 5/5
Band wrist extensions, 10 x 2 sets per hand
Rolling
9:15am - Complete
Notes - Writing this on Sunday night. Great training session. It's been quite some time since I snatched the 24kg and it felt very good, I felt confident with the bell. I followed this up by acting as the referee for both of my kids' soccer games, which was about 90 minutes of running up and down fields, then came back home and worked in my yard. No issues. Feeling great today as well. Great encouraged about how things are going.
8:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
8:30am- Training session - Circuit 28kg SW / 24kg SN
3x:
Crawling x 1min
Pushup x 5
Pull-up x 1, 2, 3 (increase 1 rep each set)
5x:
28kg H/S/P x 5
28kg 2H SW x 10
24kg Snatch x 5/5
Band wrist extensions, 10 x 2 sets per hand
Rolling
9:15am - Complete
Notes - Writing this on Sunday night. Great training session. It's been quite some time since I snatched the 24kg and it felt very good, I felt confident with the bell. I followed this up by acting as the referee for both of my kids' soccer games, which was about 90 minutes of running up and down fields, then came back home and worked in my yard. No issues. Feeling great today as well. Great encouraged about how things are going.
Friday, October 13, 2017
10/13/17 Friday October 13, 2017 (Circuit 28kg Kickstand DL / DB 28kgs CL SS PR FSQ)
7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
8:00am- Training session - Circuit 28kg kickstand DL / DB 28kgs SS PR CL FSQ
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 3/3
24kg kickstand DL x 3/3
DB 24kg CL x 1 SS PR x 1 FSQ x 1
3x:
28kg kickstand DL x 4/4
DB 28kgs CL x 4
DB 28kgs SS PR x 4/4
DB 28kgs FSQ x 4
DB 28kgs farmer carry x 2 min around the garage
Band wrist extensions, 10 x 2 sets per hand
8:45am - Complete
Notes - Very encouraging work today. Throwing around the double 28s, this is a great sign. Things have really come around. I am really happy about it. Writing this at night, right elbow has acted up a bit lately, it's not the elbow though, right pec has been tight. Going to do some mobility work to focus on that and release the tricep as well which should help. All in all though this is very much going in the right direction again. End of an era for me professionally today - 17 years in public accounting at Arthur Andersen / KPMG and this was my last day at KPMG. Starting at Amazon on Monday. Big change for me, I am proud of myself for making it happen and taking the leap. Now it's time to bear down and start a new road.
7:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
8:00am- Training session - Circuit 28kg kickstand DL / DB 28kgs SS PR CL FSQ
2x:
24kg TGU + leg raises and ankle circles x 1/1
Scale each leg 3/3
24kg kickstand DL x 3/3
DB 24kg CL x 1 SS PR x 1 FSQ x 1
3x:
28kg kickstand DL x 4/4
DB 28kgs CL x 4
DB 28kgs SS PR x 4/4
DB 28kgs FSQ x 4
DB 28kgs farmer carry x 2 min around the garage
Band wrist extensions, 10 x 2 sets per hand
8:45am - Complete
Notes - Very encouraging work today. Throwing around the double 28s, this is a great sign. Things have really come around. I am really happy about it. Writing this at night, right elbow has acted up a bit lately, it's not the elbow though, right pec has been tight. Going to do some mobility work to focus on that and release the tricep as well which should help. All in all though this is very much going in the right direction again. End of an era for me professionally today - 17 years in public accounting at Arthur Andersen / KPMG and this was my last day at KPMG. Starting at Amazon on Monday. Big change for me, I am proud of myself for making it happen and taking the leap. Now it's time to bear down and start a new road.
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