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 - 32kg CL+PPR, push-ups, 2H SW
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 50 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 10
25 total CL+ PPR per arm.
32kg 2H SW x 10, x 5 sets
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:05am - Complete
Notes - This was a very solid session, definitely the best so far with the 32kg. I can sense that I am ready to try some reps now with the 36kg. It's there with the 32kg.
Monday, October 15, 2018
Sunday, October 14, 2018
Training plan weeks of October 15/22/29, 2018
Signed up for the SFG II on December 1/2 in Seattle today, to try and get my re certification. I've only got about 7 weeks of training. It's going to be important that I touch some heavy bells during this time period. Here's the plan for the next 3 weeks.
Week 1
Monday - 32kg CL + PPR, 5 sets of 5. Finish with 32kg 2H SW, 50 reps.
Wed - DB 24s step back lunges, 24kg SN. Plan would be 5 sets of 5 on the lunges, and 5 sets of 7/7 on the snatches.
Friday - 32/36 PR, doubles and singles. Need to feel this out and see where I am. I am thinking 5 sets of doubles with the 32 and 5 singles with the 36. Finish with 36kg 2H SW, 50 reps.
Sat - mostly bodyweight.
Week 2
Monday - 36kg CL + PPR, 5 sets of 3s. Finish with 36kg 2H SW, 50 reps.
Wed - DB 28s step back lunges, 24kg SN. Plan would be 5 sets of 3 on the lunges, and 5 sets of 8/8 on the snatches.
Friday- 32/36/40 PR, doubles and singles. Don't have a good sense of this quite yet. I'd like to at least work up to a 40kg PR and see how it feels. The goal overall here is about 10-15 reps total. Finish with 36kg / 40kg 2H SW, 50 reps.
Sat - mostly bodyweight.
Week 3
Monday - 40kg CL + PPR, 5 sets of 2s. Finish with 40kg 2H SW, 50 reps.
Wed - DB 32s step back lunges, 24kg SN. Plan would be 5 sets of 2 on the lunges, and 5 sets of 10/10 on the snatches.
Friday- 32/36/40 PR, doubles and singles. Don't have a good sense of this quite yet. The idea is to have improved from the previous week, and see how the accumulated load is being handled. The goal overall here is about 10-15 reps total. Finish with 36kg / 40kg 2H SW, 50 reps.
Sat - mostly bodyweight.
Week 1
Monday - 32kg CL + PPR, 5 sets of 5. Finish with 32kg 2H SW, 50 reps.
Wed - DB 24s step back lunges, 24kg SN. Plan would be 5 sets of 5 on the lunges, and 5 sets of 7/7 on the snatches.
Friday - 32/36 PR, doubles and singles. Need to feel this out and see where I am. I am thinking 5 sets of doubles with the 32 and 5 singles with the 36. Finish with 36kg 2H SW, 50 reps.
Sat - mostly bodyweight.
Week 2
Monday - 36kg CL + PPR, 5 sets of 3s. Finish with 36kg 2H SW, 50 reps.
Wed - DB 28s step back lunges, 24kg SN. Plan would be 5 sets of 3 on the lunges, and 5 sets of 8/8 on the snatches.
Friday- 32/36/40 PR, doubles and singles. Don't have a good sense of this quite yet. I'd like to at least work up to a 40kg PR and see how it feels. The goal overall here is about 10-15 reps total. Finish with 36kg / 40kg 2H SW, 50 reps.
Sat - mostly bodyweight.
Week 3
Monday - 40kg CL + PPR, 5 sets of 2s. Finish with 40kg 2H SW, 50 reps.
Wed - DB 32s step back lunges, 24kg SN. Plan would be 5 sets of 2 on the lunges, and 5 sets of 10/10 on the snatches.
Friday- 32/36/40 PR, doubles and singles. Don't have a good sense of this quite yet. The idea is to have improved from the previous week, and see how the accumulated load is being handled. The goal overall here is about 10-15 reps total. Finish with 36kg / 40kg 2H SW, 50 reps.
Sat - mostly bodyweight.
10/13/18 Saturday October 13, 2018 (TGU ladders, DL, bodyweight)
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 - 24kg, body weight
4x:
20/24/28/32kg TGU x 1/1 (up a bell size each set)
48kg DL x 5
pull-up x 1, x 2, x 3, x 4 (+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
8:00am - Complete
Notes - writing this at the end of the weekend. Very busy weekend. This was a good training session around a lot of other activity. Did a ton of yard work, winterized the back deck, coached a basketball practice. Great to be feeling like I have plenty of energy.
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 - 24kg, body weight
4x:
20/24/28/32kg TGU x 1/1 (up a bell size each set)
48kg DL x 5
pull-up x 1, x 2, x 3, x 4 (+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
8:00am - Complete
Notes - writing this at the end of the weekend. Very busy weekend. This was a good training session around a lot of other activity. Did a ton of yard work, winterized the back deck, coached a basketball practice. Great to be feeling like I have plenty of energy.
Friday, October 12, 2018
10/12/18 Friday October 12, 2018 (28kg CL+ PPR, push-ups)
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.
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.
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.
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