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 - 32kg 2H SW / 24kg SN
3x:
24kg TGU x 1/1
DB 16kgs BU FSQ x 3
Pull-up x 1, 2, 3 (+1 each set)
10x:
32kg 2H SW x 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
7:45am - Complete
Notes - Really good training session today. Strong work. Left shoulder just still a little bit off, feel it just a little bit in bicep, forearm, wrist. Going to get adjustments from the chiro ideally tomorrow, confident that will help. The massage a week and a half ago helped a lot, just slightly off. It's something that has to be managed, as this comes up from time to time.
Wednesday, June 13, 2018
Monday, June 11, 2018
6/11/18 Monday June 11, 2018 (20/24kg single bell 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 - 20/24kg single bell complex
3x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 2
20kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
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 - A challenging but very good training session today. Felt strong, good start. Really worked up a sweat. This one is a tough one.
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 - 20/24kg single bell complex
3x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 2
20kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
20kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
24kg 1H SW x 5 CL x 5 Step back lunge x 4 TK PR x 5 Step back lunge x 1, set down, 30 seconds rest, switch hands
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 - A challenging but very good training session today. Felt strong, good start. Really worked up a sweat. This one is a tough one.
6/9/18 Saturday June 9, 2018 (24kg, bodyweight)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:00am - 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
7:15am- Training session - 24kg, body weight
3x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
bird-dogs x 5/5
scales x 1/1
pull-up x 1, x2, x 3 (+1 each set)
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 on Monday night. Good session. Easy, felt good. Recovering ok from Friday's training with Kevin.
7:00am - 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
7:15am- Training session - 24kg, body weight
3x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
bird-dogs x 5/5
scales x 1/1
pull-up x 1, x2, x 3 (+1 each 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
7:45am - Complete
Notes - Writing this on Monday night. Good session. Easy, felt good. Recovering ok from Friday's training with Kevin.
Friday, June 8, 2018
6/8/18 Friday June 8, 2018 (training with Kevin)
6:10am - Training with Kevin
Good session with Kevin. Got warmed up with bodyweight. Did some 20kg arm bars, into crooked arm bars, into get-ups, into presses. Did some 24kg swings. Cleaned and pressed the 24kg a few times. Then practiced tall kneeling bent presses with a 20kg, a new movement, those were good. Intended to work the shoulders. Went back to test the clean and press with the 24kg, noticed more overhead movement. I think these bent presses will be a good addition. Did a few snatches with the 24kg. BU FSQs with double 16s. Then did a complex with the 20kg, 5 1H swings, 5 cleans, 5 step-back lunges, then tall kneeling presses x 5. Switched hands. Then tried it with the 24kg. Tough, but enjoyed it. Going to be doing some of that this cycle, should be a fun one.
7:30am - End
Good session with Kevin. Got warmed up with bodyweight. Did some 20kg arm bars, into crooked arm bars, into get-ups, into presses. Did some 24kg swings. Cleaned and pressed the 24kg a few times. Then practiced tall kneeling bent presses with a 20kg, a new movement, those were good. Intended to work the shoulders. Went back to test the clean and press with the 24kg, noticed more overhead movement. I think these bent presses will be a good addition. Did a few snatches with the 24kg. BU FSQs with double 16s. Then did a complex with the 20kg, 5 1H swings, 5 cleans, 5 step-back lunges, then tall kneeling presses x 5. Switched hands. Then tried it with the 24kg. Tough, but enjoyed it. Going to be doing some of that this cycle, should be a fun one.
7:30am - End
Wednesday, June 6, 2018
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.
6:50am - 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
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.
Monday, June 4, 2018
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.
6:50am - 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
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.
Saturday, June 2, 2018
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)
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.
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.
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