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 - 32/36/40kg PR, 2H SW
20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
48kg DL x 5
24kg 2H SW x 10
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 1H SW x 5/5 5/5
32kg/36 SW 30 reps, different variations
32kg loaded CL x 1/1
36kg loaded CL x 1/1
40kg loaded CL x 1/1
24kg PR x 5/5
2x:
32kg PR x 3/3
pull-up x 1
36kg PR x 2/2
pull-up x 1
40kg PR x 1/1
pull-up x 1
36kg 2H SW x 10
40kg 2H SW x 10
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 - Very strong work here, first time I have pressed the 40kg in 2018 I believe. And doubles on the 36kg too. I need to go back and check training logs but it has been a very long time. I am expecting a bit of reaction here from the heavy load, but tried overall to keep the reps low today and planning on quite a bit of mobility and recovery this weekend. Try to get some walking in too. Will see how this goes.
Friday, October 26, 2018
Wednesday, October 24, 2018
10/24/18 Wednesday October 24, 2018 (DB 28kgs stepback lunges, pull-ups / 24kg SN)
6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - 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
7:20am- Training session - DB 28kgs 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
24/28kg 2H / 1H SW - 50 reps
2x:
DB 24kgs step back lunges x 5/5
6x:
DB 28kgs step back lunges x 3/3
pull-up x 1
24kg SN x 9/9
28/28 lunges
108 snatches
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 - Very serious training session. This was outstanding. Some very strong work. I am proud of this one.
7:05am - 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
7:20am- Training session - DB 28kgs 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
24/28kg 2H / 1H SW - 50 reps
2x:
DB 24kgs step back lunges x 5/5
DB 28kgs step back lunges x 3/3
pull-up x 1
24kg SN x 9/9
28/28 lunges
108 snatches
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 - Very serious training session. This was outstanding. Some very strong work. I am proud of this one.
Tuesday, October 23, 2018
10/22/18 Monday October 22, 2018 (36kg CL+ PPR, push-ups, 2H SW)
8:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:00am - 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
9:15am- 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
2x:
32kg CL+PPR x 5, set down, switch hands
5x:
36kg CL+PPR x 3, set down, switch hands
push-ups x 10
36kg 2H SW x 10, x 3 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
10:00am - Complete
Notes - My intuition was right - I was ready to handle the 36kg for reps. This was a good overall set and reps approach, and I am pleased. I was extremely gassed on the last couple of sets of swings, would be good to build this up slowly. I didn't want to do too many heavy reps at once. Best to build up the heavy swings slowly. So far, so good.
9:00am - 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
9:15am- 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
2x:
32kg CL+PPR x 5, set down, switch hands
5x:
36kg CL+PPR x 3, set down, switch hands
push-ups x 10
36kg 2H SW x 10, x 3 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
10:00am - Complete
Notes - My intuition was right - I was ready to handle the 36kg for reps. This was a good overall set and reps approach, and I am pleased. I was extremely gassed on the last couple of sets of swings, would be good to build this up slowly. I didn't want to do too many heavy reps at once. Best to build up the heavy swings slowly. So far, so good.
Sunday, October 21, 2018
10/20/18 Saturday October 20, 2018 (TGU, DL, bodyweight)
8:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:15am - 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
9:30am- Training session - 24kg, body weight
4x:
24kg TGU x 1/1
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
10:00am - Complete
Notes - Writing this at the end of the weekend. This was good. I am liking the lighter sessions on the weekends. I think I am going to increase the number of reps and bodyweight exercises, but not anything heavier or more reps with the bells. Basically, throw in some squats and lunges, and more push-ups (and possibly pull-ups). This work doesn't overly tax me and I think it will help fill in some spots in the overall training plan.
9:15am - 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
9:30am- Training session - 24kg, body weight
4x:
24kg TGU x 1/1
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
10:00am - Complete
Notes - Writing this at the end of the weekend. This was good. I am liking the lighter sessions on the weekends. I think I am going to increase the number of reps and bodyweight exercises, but not anything heavier or more reps with the bells. Basically, throw in some squats and lunges, and more push-ups (and possibly pull-ups). This work doesn't overly tax me and I think it will help fill in some spots in the overall training plan.
Friday, October 19, 2018
10/19/18 Friday October 19, 2018 (32/36kg PR, 36kg 2H SW)
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 - 32/36kg PR, 2H SW
20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
48kg DL x 5
24kg 2H SW x 10
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 1H SW x 5/5 5/5
32kg/36 SW 30 reps, different variations
24kg PR x 5/5
28kg PR x 3/3
4x:
32kg PR x 2/2
36kg PR x 1/1
36kg 2H SW x 5, 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 - Stronger than I anticipate today. Left hip is acting up for sure. I not surprised. Will be doing some Pain Free exercises and resting this weekend. I ramped up this week with load and was expecting some reaction.
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 - 32/36kg PR, 2H SW
20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
48kg DL x 5
24kg 2H SW x 10
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 1H SW x 5/5 5/5
32kg/36 SW 30 reps, different variations
24kg PR x 5/5
28kg PR x 3/3
4x:
32kg PR x 2/2
36kg PR x 1/1
36kg 2H SW x 5, 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 - Stronger than I anticipate today. Left hip is acting up for sure. I not surprised. Will be doing some Pain Free exercises and resting this weekend. I ramped up this week with load and was expecting some reaction.
Wednesday, October 17, 2018
10/17/18 Wednesday October 17, 2018 (DB 24kgs stepback lunges, pull-ups / 24kg SN)
6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - 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
7:20am- 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
6x:
DB 24kgs step back lunges x 5/5
pull-up x 1
24kg SN x 8/8
30/30 lunges
96 snatches
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 - Very pleased with this workload. I had one bad rep with a lunge where I lost my footing, and my right lower lat grabbed a bit as I tried to stabilize. Shit happens. Fortunately not a big deal and another chance to demonstrate a bit of resilience. Training is not always going to be perfect. Had a chiro adjustment this afternoon, and am doing some bodywork tomorrow. I want to get ahead of recovery leading up to SFGII on December 9-10 in Seattle. Going to try and be diligent and smart about that.
7:05am - 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
7:20am- 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
6x:
DB 24kgs step back lunges x 5/5
pull-up x 1
24kg SN x 8/8
30/30 lunges
96 snatches
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 - Very pleased with this workload. I had one bad rep with a lunge where I lost my footing, and my right lower lat grabbed a bit as I tried to stabilize. Shit happens. Fortunately not a big deal and another chance to demonstrate a bit of resilience. Training is not always going to be perfect. Had a chiro adjustment this afternoon, and am doing some bodywork tomorrow. I want to get ahead of recovery leading up to SFGII on December 9-10 in Seattle. Going to try and be diligent and smart about that.
Monday, October 15, 2018
10/15/18 Monday October 15, 2018 (32kg CL+ PPR, push-ups, 2H SW)
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.
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.
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