Kettlebell Courage Corner in Seattle, WA

Monday, May 7, 2018

5/7/18 Monday May 7, 2018 (DB 24kgs CL SS PR mini complex)

DB 24kgs CL x 5 SS PR x 5

5x:
32kg 2H SW x 10

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

8:00am - Complete

Notes - Writing this on Monday night. Was a good session, knew that 30 presses might end up showing up a bit in my left hip as I have not pressed like this for some time, and I was feeling it a bit today. Looking at the video of the session, I need to get tighter in my abs, stay tight, will take pressure off the low back. 32kg swings looked strong and powerful in the video, that was good.

5/5/18 Saturday May 5, 2018 (SN ladders 20/24kg

3:35pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

4:05pm - 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

4:20pm- Training session - SN ladders 20/24kg

2x:
24kg TGU x 1/1
Pull-up x 2
DB 16kg BU FSQ x 3

3x:
20kg SN x 5/5
24kg SN x 5/5

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

5:00pm - Complete

Notes - Nice and easy training session. Really enjoyed this. Back felt great after this.

5/4/18 Friday May 4, 2018 (training with Kevin )

6:00am - Training with Kevin

Finally getting around to logging this on Monday May 7.

Warmed up, got into some TGUs with the 20kg. DL 48kg. 2H SW 24kgs. Then 28kgs, then 32kgs.

Did some BU FSQ with the 20kg.

Practiced double clean and seesaw presses with the 24s. Practiced snatching with the 20, 24, and 28kg.

Was a quick and solid training session. Not going to change too much, other than shifting from the push press to seesaw presses and see how that goes. Will still be snatching and working up to the 32kg this cycle. Excited.

7:15am - End

5/2/18 Wednesday May 2, 2018 (48kg DL / DB BU PR 16kgs, 28kg 1H SW)

6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

7:05am - 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

7:20am- Training session - 48kg DL / DB BU PR 16kgs, 28kg 1H SW

3x:
24kg TGU + 1 PR at top x 1/1
Scales x 2/2
20kg BU PR x 1

3x:
48kg DL x 5
DB 16kgs BU PR x 3
28kg 1H SW x 7/7

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

8:00am - Complete

Notes - Behind on logging, just getting to this on Monday the 7th. This was solid, an easy session. Looking at the video, the 1H swings have improved tremendously over the last 6 weeks or so. Very happy with the improvements.

Monday, April 30, 2018

4/30/18 Monday April 30, 2018 (DB 28kgs complex)

warm-up
DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3

3x Complex:
DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3

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

Indian clubs x 3 minutes

7:50am - Complete

Notes - Back-off week, cut volume to about 60% from last week. Felt very strong today. Really noticed this on my pull-ups in the warm-up sets. Good stuff going on.

Sunday, April 29, 2018

4/28/18 Saturday April 28, 2018 (TGU / pull-ups / bird-dogs / push-ups / DB 28kgs carry)

10:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

11:05am - 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

11:20am- Training session - 24kg TGU / pull-ups / bird-dogs push-ups / DB 28kgs carry

24kg TGU x 1/1
Pull-up x 2
Bird-dogs x 5/5
Push-ups x 5

28kg TGU x 1/1
Pull-up x 2
Bird-dogs x 5/5
Push-ups x 5

32kg TGU x 1/1
Pull-up x 2
Bird-dogs x 5/5
Push-ups x 5

DB 28kgs carry x 3 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

11:45am - Complete

Notes - Writing this on Sunday night. Feeling really great. Good session yesterday, very easy, I like the low-stress approach to these Saturday sessions, these are working really well for me. Played basketball, coached baseball on Saturday. Sunday took a 5 mile walk with Leah, then worked for 3 hours in the yard, then took a meditative yoga class. Was overall a great weekend. Lots of progress over the last several months.

Friday, April 27, 2018

4/27/18 Friday April 27, 2018 (SN ladders 20/24/28kg)

6:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

7:15am - 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

7:30am- Training session - SN ladders 20/24/28kg

3x:
28kg TGU x 1/1
Pull-up x 2
DB 16kg BU FSQ x 3

3x:
20kg SN x 7/7
24kg SN x 7/7 (10/10 on last set)
28kg SN x 5/5

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

8:05am - Complete

Notes - Extremely pleased with this session today. Snatches felt great. Significant power. Strong hinge. 28 feels like the 24. 20 is about to fly out of my hand 10 feet into the air if I don't control it going into lockout:) Love this movement. Think it has done wonders for my hips and low back.