7:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:30am - 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 20kg with 3 presses and rotations, 1/1
7:45am- Training session - TGUs and 2H SW
24kg TGU x 1/1
Pull-up x 1
28kg TGU x 1/1
Pull-up x 2
32kg TGU x 1/1
Pull-up x 3
3x:
28kg 2H SW x 10
Push-ups x 3
32kg 2H SW x 10
Push-ups x 3
36kg 2H SW x 10
Push-ups x 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
8:15am - Complete
Notes - Great session, moving really well. 32kg TGU felt good, strong. Wider legs for the get-down and stepping back further is helping a lot, felt confident with this.
Saturday, November 4, 2017
11/3/17 Friday November 3, 2017 (24kg work capacity complex)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - 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 20kg with 3 presses and rotations, 1/1
7:00am- Training session - 24kg work capacity complex
2x:
Crawling x 1 min
Pull-up x 1, 2 (each successive set)
Pushup plank with leg lifts
20 minutes 24kg work capacity complex:
24kg CL x 1 PR x 1 FSQ x 1 SN x 1 Get down x 1 (1 set)
switch hands, back and forth
Got about 10 full sets per side (1 minute each rep
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - This was very enjoyable. Very easy with a 24kg bell.
6:45am - 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 20kg with 3 presses and rotations, 1/1
7:00am- Training session - 24kg work capacity complex
2x:
Crawling x 1 min
Pull-up x 1, 2 (each successive set)
Pushup plank with leg lifts
20 minutes 24kg work capacity complex:
24kg CL x 1 PR x 1 FSQ x 1 SN x 1 Get down x 1 (1 set)
switch hands, back and forth
Got about 10 full sets per side (1 minute each rep
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - This was very enjoyable. Very easy with a 24kg bell.
Wednesday, November 1, 2017
11/1/17 Wednesday November 1, 2017 (DB 24kgs CL, FSQ, 24kg SN)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - 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 20kg with 3 presses and rotations, 1/1
7:00am- Training session - DB 24kgs CL, FSQ, 24kg SN
2x:
24kg TGU x 1/1
48kg DL x 5
Push-ups x 5
5x:
DB 24kgs CL x 5
DB 24kgs FSQ x 5
6 minutes on the minute 24kg SN x 5/5
60 reps, took me about 38 seconds for each 5/5, it wasn't hard but it wasn't easy - need to work on conditioning
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Really good day today. Things are feeling good. Strong lifts, moving well.
6:45am - 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 20kg with 3 presses and rotations, 1/1
7:00am- Training session - DB 24kgs CL, FSQ, 24kg SN
2x:
24kg TGU x 1/1
48kg DL x 5
Push-ups x 5
5x:
DB 24kgs CL x 5
DB 24kgs FSQ x 5
6 minutes on the minute 24kg SN x 5/5
60 reps, took me about 38 seconds for each 5/5, it wasn't hard but it wasn't easy - need to work on conditioning
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Really good day today. Things are feeling good. Strong lifts, moving well.
Monday, October 30, 2017
10/30/17 Monday October 30, 2017 (24/28/32kg PR, 32kg 2H SW)
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 20kg with 3 presses and rotations, 1/1
6:30am- Training session - 24/28/32kg PR, 32kg 2H SW
20kg floor press hold + ankle circles x 1/1
2x:
24kg TGU x 1/1
body beats x 3/3
3x:
24kg PR x 5/5
28kg PR x 3/3
32kg PR x 2/2
6 minutes on the minute 32kg 2H SW x 10
60 reps
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 - Start to a new cycle, strong start, pleased with how this felt. Some time away from focusing on pressing is going to help me now I believe. Good to be back into this.
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 20kg with 3 presses and rotations, 1/1
6:30am- Training session - 24/28/32kg PR, 32kg 2H SW
20kg floor press hold + ankle circles x 1/1
2x:
24kg TGU x 1/1
body beats x 3/3
3x:
24kg PR x 5/5
28kg PR x 3/3
32kg PR x 2/2
6 minutes on the minute 32kg 2H SW x 10
60 reps
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 - Start to a new cycle, strong start, pleased with how this felt. Some time away from focusing on pressing is going to help me now I believe. Good to be back into this.
Saturday, October 28, 2017
10/28/17 Saturday October 28, 2017 (Circuit 28kg SW / 24kg SN)
7:00am - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
7:15am - 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
7:30am- 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
8:15am - Complete
Notes - Great day, this session felt like a tonic, really nice. Great to have re-set some technique flaws. Pushing feet into the floor as a cue has been helping everything - hinge, getting extension into the lockout, stronger lockout starting from the feet on the ground and all the way up the posterior, etc. Really pleased.
7:15am - 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
7:30am- 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
8:15am - Complete
Notes - Great day, this session felt like a tonic, really nice. Great to have re-set some technique flaws. Pushing feet into the floor as a cue has been helping everything - hinge, getting extension into the lockout, stronger lockout starting from the feet on the ground and all the way up the posterior, etc. Really pleased.
Friday, October 27, 2017
10/27/17 Friday October 27, 2017 (training with Kevin)
6:00am - Training with Kevin
Great training session today, things are really going well. Warmed up with primal move at home and then met Kevin. Did arm bars with 20kgs to crooked arm bars. Then worked on TGUs + ankle rolls with the 24kg. Did some 2H SW with the 24kg, then one arm / one leg planks to work on top position in the swing, then more swings. Did some hanging from the bar, then military pressing the 24kg, 28kg, 32kg (single arm, going to get back into that now). More swings. Then we worked on "work capacity" by doing a complex with the 24kg of clean, press, squat, snatch, get-down, switch hands. Then started working that with the 28kg. Swapped out the get-down for walking overhead with the bell for some reps, then dropping it into the rack and walking. Finished with soft rolls. Delighted with overall progress and how I am moving.
7:30am - End
Great training session today, things are really going well. Warmed up with primal move at home and then met Kevin. Did arm bars with 20kgs to crooked arm bars. Then worked on TGUs + ankle rolls with the 24kg. Did some 2H SW with the 24kg, then one arm / one leg planks to work on top position in the swing, then more swings. Did some hanging from the bar, then military pressing the 24kg, 28kg, 32kg (single arm, going to get back into that now). More swings. Then we worked on "work capacity" by doing a complex with the 24kg of clean, press, squat, snatch, get-down, switch hands. Then started working that with the 28kg. Swapped out the get-down for walking overhead with the bell for some reps, then dropping it into the rack and walking. Finished with soft rolls. Delighted with overall progress and how I am moving.
7:30am - End
Wednesday, October 25, 2017
10/25/17 Wednesday October 25, 2017 (24/28/32kg HSP / 24/28/32kg 2H SW)
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
6:30am- Training session - 24/28/32kg HSP / 24/28/32kg 2H SW
24kg TGU x 1/1
3x:
Crawling x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
3x:
24kg H/S/P x 5
24kg 2H SW x 10
28kg H/S/P x 5
28kg 2H SW x 10
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
7:15am - Complete
Notes - Very good training session. Highly encouraged by the progress over the last month or so. Excited to take some next steps with Kevin on Friday.
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
6:30am- Training session - 24/28/32kg HSP / 24/28/32kg 2H SW
24kg TGU x 1/1
24kg GSq x 5
Crawling x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)
3x:
24kg H/S/P x 5
24kg 2H SW x 10
28kg H/S/P x 5
28kg 2H SW x 10
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
7:15am - Complete
Notes - Very good training session. Highly encouraged by the progress over the last month or so. Excited to take some next steps with Kevin on Friday.
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