5:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:00am - 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
6:15am- Training session - 28kg 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
24 / 28kg SW 50 reps, different variations
24kg CL+PPR x 5, set down, switch hands
5x:
28kg CL+PPR x 7, set down, switch hands
push-ups x 10
35 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
7:05am - Complete
Notes - Really solid session. 7 reps per set is fairly high for me, for this type of lift. It was challenging enough for sure.
Friday, October 12, 2018
Wednesday, October 10, 2018
10/10/18 Wednesday October 10, 2018 (DB 20kgs stepback lunges, pull-ups / 20kg 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
7:15am- Training session - DB 20kgs 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
24kg SW, 50 reps, 2H and 1H
5x:
DB 20kgs step back lunges x 5/5
pull-up x 1
DB 20kgs 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
8:00am - Complete
Notes - This was an excellent training sessions. I took down the bell size and just included more reps, given the layoff in Europe from the bells, I thought I would go a bit lighter and just work on some conditioning emphasis 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
7:15am- Training session - DB 20kgs 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
24kg SW, 50 reps, 2H and 1H
5x:
DB 20kgs step back lunges x 5/5
pull-up x 1
DB 20kgs step back lunges x 5/5
20kg 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
8:00am - Complete
Notes - This was an excellent training sessions. I took down the bell size and just included more reps, given the layoff in Europe from the bells, I thought I would go a bit lighter and just work on some conditioning emphasis today.
10/4/18 Thursday October 4, 2018 to October 8, 2018 (Europe trip)
Notes - I went to Europe with Leah, spent brief time in Dublin, Ireland and most of the time in and around Barcelona, Spain. My good friend Sean got married. It was a whirlwind trip but we got a lot of walking in, about 5 miles a day, and I also did 3 sessions of body weight training on Thursday, Saturday, and Monday, for about 30 minutes each session. Step-back lunges, squats, and push-ups. About 100 reps of each movement, each training session. I also did a number of sessions with my Indian clubs, which I brought in my bag. It was a good break from normal training and I enjoyed it.
10/3/18 Wednesday October 3, 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 - Getting around to logging this after my trip to Europe. This was a challenging session, I tried to compress rest times. Getting a ton of mileage out of this training combination. I really like it.
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 7/7
DB 24kgs step back lunges x 5/5
DB 24kgs step back lunges x 5/5
24kg SN x 7/7
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 - Getting around to logging this after my trip to Europe. This was a challenging session, I tried to compress rest times. Getting a ton of mileage out of this training combination. I really like it.
Tuesday, October 2, 2018
10/1/18 Monday October 1, 2018 (32kg CL+ PPR, push-ups)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:30am - 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
6:45am- 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
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 6
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
7:35am - Complete
Notes - Good training session. I tried to push the rest periods but otherwise more or less the same overall load from Friday's training. I like the CL+PPR as an alternative to jerks. I feel like I can maintain better form, better for my pelvis, adductors etc. but not using the 2nd dip that the jerk requires. I am thinking I will build up loads with the push-press over time and see if I can push this up to doing sets with the 40kg for let's say double or triples. Most certainly I will get stronger if I can get to that level.
6:30am - 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
6:45am- 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
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 6
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
7:35am - Complete
Notes - Good training session. I tried to push the rest periods but otherwise more or less the same overall load from Friday's training. I like the CL+PPR as an alternative to jerks. I feel like I can maintain better form, better for my pelvis, adductors etc. but not using the 2nd dip that the jerk requires. I am thinking I will build up loads with the push-press over time and see if I can push this up to doing sets with the 40kg for let's say double or triples. Most certainly I will get stronger if I can get to that level.
9/29/18 Saturday September 29, 2018 (TGUs, DLs, TK PR, bodyweight)
Took a long walk, mowed the yard for two hours so plenty of warm up
2:00pm - 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
2:15pm- Training session - TGUs, DLs, TK PR, body weight
24kg TGU x 1/1
48kg DL x 5
24kg TK PR x 3/3
pull-up 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
2:45am - Complete
Notes - Had a very nice Saturday. This was easy though in hindsight probably more work than I really needed. I am flying to Europe late Wed this week for 5 days and know I will probably only get in walking and bodyweight work, so I am pushing the training a bit harder leading up to the time off as a result. I don't think I need to do 32kg TK PR. Too heavy, not really necessary for that accessory lift. Lower reps with 24kg make more sense.
2:00pm - 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
2:15pm- Training session - TGUs, DLs, TK PR, body weight
24kg TGU x 1/1
48kg DL x 5
24kg TK PR x 3/3
pull-up x 2
push-up x 6
28kg TGU x 1/1
48kg DL x 5
28kg TK PR x 2/2
pull-up x 3
push-up x 8
32kg TGU x 1/1
48kg DL x 5
32kg TK PR x 1/1
pull-up x 4
push-up 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
2:45am - Complete
Notes - Had a very nice Saturday. This was easy though in hindsight probably more work than I really needed. I am flying to Europe late Wed this week for 5 days and know I will probably only get in walking and bodyweight work, so I am pushing the training a bit harder leading up to the time off as a result. I don't think I need to do 32kg TK PR. Too heavy, not really necessary for that accessory lift. Lower reps with 24kg make more sense.
Friday, September 28, 2018
9/28/18 Friday September 28, 2018 (32kg CL+ PPR, push-ups)
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.
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.
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