6/1/18 Friday June 1, 2018 (SW / SN)

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 + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

6:50am- Training session - SW / SN

3x:
24kg TGU x 1/1
Scales x 1/1
48kg DL x 5

3x:
32-40kg 2H SW x 5 (32kg, 36kg, 40kg)
28kg 1H SW x 3/3
24kg SN x 8/8

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 - Very easy session today.  Getting a deep tissue massage this afternoon.   Left shoulder is fine, but it will be great to get soft tissue work done.

5/30/18 Wednesday May 30, 2018 (circuit)

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

7:30am- Training session - Circuit

2x:
24kg TGU x 1/1
Pull-up x 1, x 2 (second set)
20/24kg BU PR x 1 (24kg second set)

2x:
24kg 1H SW x 5/5
DB 24kgs step-back lunges x 3/3
28kg 1H SW x 5/5
DB 16kg BU SQ x 3
36kg 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 - Nice, easy session today.  Left shoulder continues to head back to normal I believe.  Keeping up with the mobility work.  Left low back / top of hamstring was a bit tight yesterday but much better today.  Likely from pressing on Monday.  That came up throughout this entire cycle, though it was less of an issue with every week.  Something to be aware of.  Not quite sure how to get that to go totally away.  I am wondering if I can get tighter in the abs and glutes for pressing or some other technique improvements that would help.  Ballastics seem to be really good as a counter balance and I respond well since I have fixed my hinge (swings, snatches).

5/28/18 Monday May 28, 2018 (DB 28kgs CL SS PR mini complex)

6:20am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:50am - 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

7:05am- Training session - DB 28kgs CL SS PR mini complex

3x:
24kg TGU x 1/1
Scales x 1/1
20kg BU PR x 1 (24kg set 2 and 3)

DB 24kgs CL x 3 SS PR x 3

3x:
DB 28kgs CL x 3 SS PR x 3

6x:
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

7:45am - Complete

Notes - Back off week, very easy training today, this was surprisingly easy.  A nice feeling for sure.  Great progress over the last several months.  Best I have consistently felt in a long time.  I am working on the diet now.  Feel good, moving well, would like to lean up the next few months before the wedding on September 15th.

5/26/18 Saturday May 26, 2018 (20kg, bodyweight)

11:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

11:35am - 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

11:50am- Training session - 20kg, body weight

3x:
20kg TGU x 1/1
scales x 1/1

push-up x 5

20kg BU FSQ x 1/1

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

12:15pm - Complete

Notes - Writing this on Sunday evening.  Nice easy session, feeling good all around.  Forearms and wrists were fatigued from snatching the 32kg on Friday.  Going to take some time to build endurance at that weight.

5/25/18 Friday May 25, 2018 (SW / SN 32kg)

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 + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

6:50am- Training session - SW / SN 32kg

3x:
24kg TGU x 1/1
Scales x 1/1
48kg DL x 5

32kg 2H SW x 5
28kg 1H SW x 3/3
24kg SN x 2/2
28kg SN x 2/2
32kg SN x 2/2

36kg 2H SW x 5
28kg 1H SW x 3/3
32kg SN x 4/4

3x:
40kg 2H SW x 5
28kg 1H SW x 3/3
32kg SN x 4/4

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 - Really good training session this morning.  No ill effects for the left shoulder, seems to have worked out the kinks the last couple of days from whatever happened Wed morning with my first pull-up. Still something to watch. On all snatches today I decided to set the bell down between each arm, no hand switches.  I just really wanted to focus on power and technique, particularly when snatching the 32kg.  I have not gone back and checked my training log but I think it has been a long, long, long time since I snatched the 32kg.  Definitely over a year, it might be a year and a half or even two years.  I am not sure if the reps today were a PR with the 32 but they might be.  In any event, I built up to this and it felt very solid, controlled, good.  I am pleased.

5/23/18 Wednesday May 23, 2018 (circuit)

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 + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

6:50am- Training session - Circuit

3x:
24kg TGU x 1/1
Pull-up x 1, x 2 (second set)
24kg BU PR x 1

3x:
24kg 1H SW x 5/5
DB 24kgs step-back lunges x 3/3
28kg 1H SW x 5/5
DB 16kg BU SQ x 3
40kg 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

7:30am - Complete

Notes -  Writing this on Thursday evening.  This session started out a bit odd, as I felt a weird tweak in my left shoulder on my first pull-up, just as I initiated the movement.  I shook it out, did a few other things, and then got into the rest of the session and things were fine. Took it very easy on the other pull-up reps, which was ok.  I have generally noticed that my first pull-up for many sessions is "hard" and I think I need to take a slightly different approach with those, which should include some hanging from the bar, and not doing any pull-ups until I feel I am truly warmed up.  I think this was a situation of just not quite being warmed up.  Did quite a bit of mobility work last night, used the lacrosse ball, and things feel ok today.  Honestly, I probably could use some soft tissue work, I could have been tight going into the session and just didn't realize that things maybe have built up a bit.  In any event the session went well. Looking at my notes, I think I was supposed to use a 44kg bell for the 2H SW but I used a 40kg.  Darn.  In any event the swings were powerful.  Need to make sure I am completely warmed up for snatches tomorrow with the 32kg and need to be intentional.  Lighter snatches to start to make sure all systems are a go with the left shoulder.

5/21/18 Monday May 21, 2018 (DB 28kgs CL SS PR mini complex)

7:05am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:35am - 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

7:50am- Training session - DB 28kgs CL SS PR mini complex

3x:
24kg TGU x 1/1
Scales x 1/1
20kg BU PR x 1 (24kg set 2 and 3)

DB 24kgs CL x 3 SS PR x 3

5x:
DB 28kgs CL x 3 SS PR x 3

7x:
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

8:30am - Complete

Notes - Writing this on Monday night.  Was in San Diego all weekend for my bachelor party, had a great time with the guys.  We played some toss with the football, played "foot golf" (soccer balls on the golf course with huge holes) on Saturday, walked around quite a bit.  Feeling very good.  A very strong session today for the heaviest load for this cycle, this actually went better than the previous two heavy days during this cycle, which is a great sign.