6/6/18 Wednesday June 6, 2018 (24/28kg KB aerobics )

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 - 24/28kg KB aerobics

2x:
24kg TGU x 1/1
24kg GSq x 3
24kg BU PR x 1/1

20 minutes:

alternate
24kg 1H SW x 1 SN x 1 PR x 1 FSQ x 1, set down, switch hands
28kg 1H SW x 1 SN x 1 PR x 1 FSQ x 1, set down, switch hands

Ended up doing 6 sets each with each bell

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 - Writing this late Wed night.  Good session, my left hip / top of hamstring / adductor has been acting up a bit, squatting today may not have helped it too much, though it started feeling better this evening.  It's been nice to keep this issue at bay for some time but frustrating that it is still clearly latent, hasn't gone away and is something I have to watch pretty closely. 

6/4/18 Monday June 4, 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

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

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

7:45am - Complete

Notes - Stepped it back up again today, this was honestly very easy.  I think I am primed to step it up for the next cycle.  Feeling very strong.

6/2/18 Saturday June 2, 2018 (24kg, bodyweight)

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

8:00am - 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

8:15am- Training session - 24kg, body weight

3x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
scales x 1/1
bird-dogs x 5/5
pull-up x 1, x2 (last set)

push-up x 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

8:45am - Complete

Notes - I was pleased with this session.  Had a deep tissue massage yesterday afternoon, letting it take effect on my left trap, pec, shoulder, forearm etc.  Think it will help a lot.  Threw batting practice after this training this morning to my son to help him get ready for his playoff game on Monday.  Feeling good all around.

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.