6:25am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:55am - 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
7:10am- Training session - 32kg CL+PPR, push-ups
20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg GSq x 5
32kg GSq x 4
24 / 32kg SW 60 reps, different variations
24kg CL+PPR x 5, set down, switch hands
5x:
32kg CL+PPR x 5, set down, switch hands
push-ups x 5
25 total CL+ PPR per arm.
rolling
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 - Great training session, very strong. Got big news from my long-time trainer Kevin Knapp this week that he will be moving away from training people for at least the remainder of this year, maybe long-term. We first started training together in March 2013. It's been a long and fruitful run, and Kevin helped me achieve SFG I in Vancouver BC in December 2014 and then SFG II in Dallas, TX in August 2016. I will be forever indebted to him for everything he has taught me over the years, and we'll remain friends going forward I am certain. At this point I am going to continue my own training and programming design, and think about how I want to best move forward as far as identifying a new coach to train with periodically. I know the value of having someone look at your lifts and how you move.
Friday, September 28, 2018
Wednesday, September 26, 2018
9/26/18 Wednesday September 26, 2018 (DB 24kgs stepback lunges, pull-ups / 24kg SN)
5:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:15am - 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
6:30am- Training session - DB 24kgs stepback lunges, pull-ups / SN
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10
4x:
DB 24kgs step back lunges x 3/3
pull-up x 2
DB 24kgs step back lunges 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
7:10am - Complete
Notes - Very good training session. Realized I forgot to get some swings in. Will pick those up on Friday. Want to get back to more like 100 swings to warm up, lighter bells.
6:15am - 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
6:30am- Training session - DB 24kgs stepback lunges, pull-ups / SN
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10
4x:
DB 24kgs step back lunges x 3/3
pull-up x 2
DB 24kgs step back lunges x 5/5
24kg SN x 6/6
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
7:10am - Complete
Notes - Very good training session. Realized I forgot to get some swings in. Will pick those up on Friday. Want to get back to more like 100 swings to warm up, lighter bells.
9/24/18 Monday September 24, 2018 (32kg CL+Jerk)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - 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
7:00am- Training session - 32kg CL+Jerk
2x:
24kg TGU x 1/1
20kg BU PR x 3/3 / 2nd set 24kg x 1/1
20kg BU FSQ x 3/3 / 2nd set 24kg x 1/1
24 / 32kg SW 60 reps, different variations
24kg CL+Jerk x 5, set down, switch hands
4x:
32kg CL+Jerk x 5, set down, switch hands
20 total CL+Jerks per arm.
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:40am - Complete
Notes - A strong effort today. Clean and jerks with a 32kg for 5s is no joke and definitely gets much harder as you add up the sets. I like it, though I suspect overall for me that keeping with push presses, and increasing weight on those, may be better than jerks. The 2nd knee bend to get under the weight as it goes into lockout can continue to have the potential for pelvis issues for me. I think on Friday I will try some CL + Push Press to see how I like that. I think I can push that exercise pretty far.
6:45am - 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
7:00am- Training session - 32kg CL+Jerk
2x:
24kg TGU x 1/1
20kg BU PR x 3/3 / 2nd set 24kg x 1/1
20kg BU FSQ x 3/3 / 2nd set 24kg x 1/1
24 / 32kg SW 60 reps, different variations
24kg CL+Jerk x 5, set down, switch hands
4x:
32kg CL+Jerk x 5, set down, switch hands
20 total CL+Jerks per arm.
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:40am - Complete
Notes - A strong effort today. Clean and jerks with a 32kg for 5s is no joke and definitely gets much harder as you add up the sets. I like it, though I suspect overall for me that keeping with push presses, and increasing weight on those, may be better than jerks. The 2nd knee bend to get under the weight as it goes into lockout can continue to have the potential for pelvis issues for me. I think on Friday I will try some CL + Push Press to see how I like that. I think I can push that exercise pretty far.
9/22/18 Saturday September 22, 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
48kg DL x 5
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 - finally getting to writing these notes on Wed. Things have been going very well. Feeling good.
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
48kg DL x 5
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 - finally getting to writing these notes on Wed. Things have been going very well. Feeling good.
Friday, September 21, 2018
9/21/18 Friday September 21, 2018 (28kg CL + PPR, push-ups)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - 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
7:00am- Training session - 28kg CL + PPR, push-ups
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
16kg SN x 10/10
28kg SW 50 reps, different variations
5x:
28kg CL x 5 + PPR x 5, set down, switch hands
push-ups x 5
25 reps per arm of both movements / 25 push-ups
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:40am - Complete
Notes - Great training session. Loved this. Looking forward to getting back up to loads with the 32kg and beyond. This was a good step forward today.
6:45am - 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
7:00am- Training session - 28kg CL + PPR, push-ups
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
16kg SN x 10/10
28kg SW 50 reps, different variations
5x:
28kg CL x 5 + PPR x 5, set down, switch hands
push-ups x 5
25 reps per arm of both movements / 25 push-ups
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:40am - Complete
Notes - Great training session. Loved this. Looking forward to getting back up to loads with the 32kg and beyond. This was a good step forward today.
Wednesday, September 19, 2018
9/19/18 Wednesday September 19, 2018 (DB 24kgs stepback lunges, pull-ups / 24kg SN)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - 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
7:00am- Training session - DB 24kgs stepback lunges, pull-ups / SN
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
24kg SW 50 reps, different variations / sets
4x:
DB 24kgs step back lunges x 2/2
pull-up x 1
DB 24kgs 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
7:40am - Complete
Notes - Great training session, I loved this. Overhead is so much better on the L. Will keep working scapula exercises. It is clearly helping me. Enjoyed getting in some pull-ups. This is a skill I want to work on and improve now that I am lighter on my feet, and continuing to go down. Getting back into weighted pull-ups would be fun. I think that is strength that will translate. For now I think singles are totally fine.
6:45am - 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
7:00am- Training session - DB 24kgs stepback lunges, pull-ups / SN
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
24kg SW 50 reps, different variations / sets
4x:
DB 24kgs step back lunges x 2/2
pull-up x 1
DB 24kgs step back lunges x 3/3
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
7:40am - Complete
Notes - Great training session, I loved this. Overhead is so much better on the L. Will keep working scapula exercises. It is clearly helping me. Enjoyed getting in some pull-ups. This is a skill I want to work on and improve now that I am lighter on my feet, and continuing to go down. Getting back into weighted pull-ups would be fun. I think that is strength that will translate. For now I think singles are totally fine.
Monday, September 17, 2018
9/17/18 Monday September 17, 2018 (24kg CL + PPR, push-ups)
Training in Spokane
Didn't warm up because I took a long walk this morning and then moved boxes for several hours during the day. I was well warmed up.
6:00pm- Training session - 24kg CL + PPR, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg SW 50 reps, different variations
3x:
24kg CL x 2 + PPR x 2, set down, switch hands
push-ups x 2
24kg CL x 3 + PPR x 3, set down, switch hands
push-ups x 3
24kg CL x 5 + PPR x 5, set down, switch hands
push-ups x 5
30 reps per arm of both movements / 30 push-ups
DB 20kgs farmer holds standing in place x 3 minutes
DB 24kgs farmer holds standing in place x 3 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
6:40pm - Complete
Notes - First training session since getting married on Saturday!Quick training session late in the evening before sunset as I was busy all day cleaning up from our wedding. Took a long walk with Leah in the morning and then spent several hours moving boxes etc. so was a busy day. Didn't need to stretch or warm up, just jumped right into it, which was nice. Felt strong and it was nice to work up a bit of a sweat.
Didn't warm up because I took a long walk this morning and then moved boxes for several hours during the day. I was well warmed up.
6:00pm- Training session - 24kg CL + PPR, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg SW 50 reps, different variations
3x:
24kg CL x 2 + PPR x 2, set down, switch hands
push-ups x 2
24kg CL x 3 + PPR x 3, set down, switch hands
push-ups x 3
24kg CL x 5 + PPR x 5, set down, switch hands
push-ups x 5
30 reps per arm of both movements / 30 push-ups
DB 20kgs farmer holds standing in place x 3 minutes
DB 24kgs farmer holds standing in place x 3 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
6:40pm - Complete
Notes - First training session since getting married on Saturday!Quick training session late in the evening before sunset as I was busy all day cleaning up from our wedding. Took a long walk with Leah in the morning and then spent several hours moving boxes etc. so was a busy day. Didn't need to stretch or warm up, just jumped right into it, which was nice. Felt strong and it was nice to work up a bit of a sweat.
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