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 PR, 32kg 2H SW
2x:
20kg TGU + press at lunge x 1/1
20kg BU PR x 1/1
20kg BU FSQ x 1/1
24kg PR x 3/3
28kg PR x 2/2
5x:
32kg PR x 1/1
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 - Solid training session. Took some video of the 32kg presses, I think I can make some technique improvements to make these even better. Left hand could provide some tension when pressing with the right hand. Need a cleaner rack, less movement, no wasted movement. With that said the bell was moving very fast from the rack to lockout, which is good. Haven't pressed 1 arm in a long time so a fine start.
Tuesday, July 10, 2018
Saturday, July 7, 2018
7/7/18 Saturday July 7, 2018 (bodyweight, 20kg BU work, 32kg jerks)
1:30pm - walking the dog around Greenlake - 60 minutes
2:30pm- Training session - body weight, 20kg BU work, 32kg jerks
Rolling
Crawling
3x:
Ring Pull-up x 1, x 2, x3 (add a rep each set)
Push-ups x 5
Standing cross crawls x 5/5
20kg OH hold x 1/1
20kg BU CL + 25 yards walking x 1/1
20kg BU PR x 2/2
20kg BU FSQ x 3/3
20kg 1H SW x 5/5
20kg H2H SW x 10/10
32kg loaded CL x 1/1
32kg push press + OH hold x 1/1
3x:
32kg 2H SW x 5
32kg jerk x 3/3 (pull down (reverse negative) into rack each rep)
20kg SN x 10/10
rolling
hanging from the pull-up rings
Indian clubs x 5 minutes
3:15pm - Complete
Notes - Writing this on Saturday night. Totally different type of day today. Leah is in Tahoe for a bachelorette party, and I dropped the kids off at 1pm so they could go back to the lake. So had the entire afternoon (and rest of weekend) to myself. Not sure when the last time this happened, it feels like 6 months or a year or more, I am not even sure. I took the dog to Greenlake, did a nice long walk for a warm-up, and then jumped into training with the two bells I brought with me, a 20kg and a 32kg. I had it in my mind to do just a few Jerks today with the 32kg. I have not done any jerks in a long, long, long time. Honestly I can't remember doing any jerks in the new house and we moved in last June. So it's been at least a year. It was such an unusual day in general I felt like what the hell let's improvise and just do something different. I have been really, really loving the ballistics and power focus lately, snatching heavy for low reps, but also we've done some push pressing the last few months, a strength/ballistic/power move. So I had confidence going into this that it would feel fine, but I would also keep the reps and sets very low. So in the end just 3 sets of 3/3 each set. I elected to pull the bell down from OH with a reverse negative, to help keep my abs and glutes tight, as a soft drop into the rack with either push presses or jerks has not necessarily been great for me in the past as I have a tendency to let me abs and glutes lose way too much tension. I know that clean and jerks are awesome but I decided to keep it simple, and just do jerks. All in all it was a really fun day, and honestly this type of a day is what training is all about. Beautiful day, get outside, breath the air, lift some heavy weight, feel the pump in your veins and the power of being alive and using your body.
2:30pm- Training session - body weight, 20kg BU work, 32kg jerks
Rolling
Crawling
3x:
Ring Pull-up x 1, x 2, x3 (add a rep each set)
Push-ups x 5
Standing cross crawls x 5/5
20kg OH hold x 1/1
20kg BU CL + 25 yards walking x 1/1
20kg BU PR x 2/2
20kg BU FSQ x 3/3
20kg 1H SW x 5/5
20kg H2H SW x 10/10
32kg loaded CL x 1/1
32kg push press + OH hold x 1/1
3x:
32kg 2H SW x 5
32kg jerk x 3/3 (pull down (reverse negative) into rack each rep)
20kg SN x 10/10
rolling
hanging from the pull-up rings
Indian clubs x 5 minutes
3:15pm - Complete
Notes - Writing this on Saturday night. Totally different type of day today. Leah is in Tahoe for a bachelorette party, and I dropped the kids off at 1pm so they could go back to the lake. So had the entire afternoon (and rest of weekend) to myself. Not sure when the last time this happened, it feels like 6 months or a year or more, I am not even sure. I took the dog to Greenlake, did a nice long walk for a warm-up, and then jumped into training with the two bells I brought with me, a 20kg and a 32kg. I had it in my mind to do just a few Jerks today with the 32kg. I have not done any jerks in a long, long, long time. Honestly I can't remember doing any jerks in the new house and we moved in last June. So it's been at least a year. It was such an unusual day in general I felt like what the hell let's improvise and just do something different. I have been really, really loving the ballistics and power focus lately, snatching heavy for low reps, but also we've done some push pressing the last few months, a strength/ballistic/power move. So I had confidence going into this that it would feel fine, but I would also keep the reps and sets very low. So in the end just 3 sets of 3/3 each set. I elected to pull the bell down from OH with a reverse negative, to help keep my abs and glutes tight, as a soft drop into the rack with either push presses or jerks has not necessarily been great for me in the past as I have a tendency to let me abs and glutes lose way too much tension. I know that clean and jerks are awesome but I decided to keep it simple, and just do jerks. All in all it was a really fun day, and honestly this type of a day is what training is all about. Beautiful day, get outside, breath the air, lift some heavy weight, feel the pump in your veins and the power of being alive and using your body.
Friday, July 6, 2018
7/6/18 Friday July 6, 2018 (TGU + 1H SW ladder, DB 32kgs 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 - TGU + 1H SW ladder, DB 32kgs CL / SS PR mini complex
20kg TGU x 1/1
20kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
28kg TGU x 1/1
28kg 1H SW x 5/5
32kg TGU x 1/1
32kg 1H SW x 5/5
DB 24kgs CL x 5 SS PR x 5
3x:
DB 32kgs CL x 2 SS PR x 2
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 - Very easy training today. Just 3 sets of two reps each. Double 32s. Did not feel hard at all.
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 - TGU + 1H SW ladder, DB 32kgs CL / SS PR mini complex
20kg TGU x 1/1
20kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
28kg TGU x 1/1
28kg 1H SW x 5/5
32kg TGU x 1/1
32kg 1H SW x 5/5
DB 24kgs CL x 5 SS PR x 5
3x:
DB 32kgs CL x 2 SS PR x 2
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 - Very easy training today. Just 3 sets of two reps each. Double 32s. Did not feel hard at all.
Wednesday, July 4, 2018
7/4/18 Wednesday July 4, 2018 (32kg 2H SW / 32kg SN)
11:50am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
12:20pm - 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
12:35pm- Training session - 32kg 2H SW / 32kg SN
3x:
24kg TGU x 1/1
DB 16kgs BU FSQ x 3
Pull-up x 1, 2, 3 (+1 each set)
5x:
32kg 2H SW x 5
32kg SN x 3/3 (also for the first round I started with 24kg SN x 5/5 as a little warm-up)
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
1:15pm - Complete
Notes - Great July 4th holiday. Came back from camping last night and did this training at home in the afternoon. Cut the volume in half from last week. Felt really good. No issues with left shoulder, arm, wrist etc. Very pleased with where things stand.
12:20pm - 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
12:35pm- Training session - 32kg 2H SW / 32kg SN
3x:
24kg TGU x 1/1
DB 16kgs BU FSQ x 3
Pull-up x 1, 2, 3 (+1 each set)
5x:
32kg 2H SW x 5
32kg SN x 3/3 (also for the first round I started with 24kg SN x 5/5 as a little warm-up)
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
1:15pm - Complete
Notes - Great July 4th holiday. Came back from camping last night and did this training at home in the afternoon. Cut the volume in half from last week. Felt really good. No issues with left shoulder, arm, wrist etc. Very pleased with where things stand.
Monday, July 2, 2018
7/2/18 Monday July 2, 2018 (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 - 24kg single bell complex
2x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 1,2 (last set)
3x:
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 - Back off week. This was extremely easy, didn't even feel like I had done a thing. Felt great all day. A nice tonic training session.
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 - 24kg single bell complex
2x:
20kg arm bar + TGU x 1/1
48kg DL x 5
20kg BU PR x 1,2 (last set)
3x:
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 - Back off week. This was extremely easy, didn't even feel like I had done a thing. Felt great all day. A nice tonic training session.
Sunday, July 1, 2018
6/30/18 Saturday June 30, 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 PR x 1/1 + BU FSQ x 1/1 (dropped BU PR after the first set)
scales x 1/1
pull-up x 1, x2, x3 (+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
8:45am - Complete
Notes - Writing this on Sunday night. Feeling fantastic, had a great weekend. Really happy for another successful cycle. Couple of chiro visits and one body work session also helped sort out the left shoulder / arm significantly. Onward and upward.
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 PR x 1/1 + BU FSQ x 1/1 (dropped BU PR after the first set)
scales x 1/1
pull-up x 1, x2, x3 (+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
8:45am - Complete
Notes - Writing this on Sunday night. Feeling fantastic, had a great weekend. Really happy for another successful cycle. Couple of chiro visits and one body work session also helped sort out the left shoulder / arm significantly. Onward and upward.
Friday, June 29, 2018
6/29/18 Friday June 29, 2018 (TGU + 1H SW ladder, DB 32kgs 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 - TGU + 1H SW ladder, DB 32kgs CL / SS PR mini complex
20kg TGU x 1/1
20kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
28kg TGU x 1/1
28kg 1H SW x 5/5
32kg TGU x 1/1
32kg 1H SW x 5/5
DB 24kgs CL x 5 SS PR x 5
5x:
DB 32kgs CL x 2 SS PR x 2
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 - Extremely pleased with this. Double 32s, haven't done this in a while. Handled it well I think. Little bit of action going on in left hip and low left back / adductor but will work on mobilizing and moving around this weekend. Not surprising given the load. All in all a great end to another solid cycle. Also after a body work visit on Wed this week, left shoulder / arm and wrist are feeling great. Really helped a lot.
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 - TGU + 1H SW ladder, DB 32kgs CL / SS PR mini complex
20kg TGU x 1/1
20kg 1H SW x 5/5
24kg TGU x 1/1
24kg 1H SW x 5/5
28kg TGU x 1/1
28kg 1H SW x 5/5
32kg TGU x 1/1
32kg 1H SW x 5/5
DB 24kgs CL x 5 SS PR x 5
5x:
DB 32kgs CL x 2 SS PR x 2
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 - Extremely pleased with this. Double 32s, haven't done this in a while. Handled it well I think. Little bit of action going on in left hip and low left back / adductor but will work on mobilizing and moving around this weekend. Not surprising given the load. All in all a great end to another solid cycle. Also after a body work visit on Wed this week, left shoulder / arm and wrist are feeling great. Really helped a lot.
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