11/12/18 Monday November 12, 2018 (40kg CL+ PPR, push-ups)

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 - 40kg 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 2H SW x 10
24kg 1H SW x 5/5
32kg 2H SW x 10
32kg 1H SW x 5/5
36kg 2H SW x 10
36kg 1H SW x 5/5
40kg 2H SW x 10
44kg 2H SW x 10

24kg CL+PPR x 5, set down, switch hands

2x:
32kg CL+PPR x 5, set down, switch hands
push-ups x 10

36kg CL+PPR x 3, set down, switch hands
push-ups x 10

2x:
40kg CL+PPR x 1/1, x 2
push-ups x 10

40kg 2H SW x 10
44kg 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

8:00am - Complete

Notes - Back-off week, but still getting in good volume.  Felt great today.  I really like push-press.  I feel like this lift has a long run-way ahead of it for me.

11/10/18 Saturday November 10, 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
Backward SL lunges x 5/5
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 - Felt great.  Good to see this after several weeks of heavy training.  Pleased with progression for sure.

11/9/18 Friday November 9, 2018 (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 - 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

24kg PR x 5/5

32kg 2H SW x 10

32kg loaded CL x 1/1

36kg 2H SW x 10

36kg loaded CL x 1/1

40kg 2H SW x 10

40kg loaded CL x 1/1

44kg 2H SW x 10

44kg loaded CL x 1/1

5x:
36kg PR x 3/3
pull-up x 1

2x:
36kg 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

8:15am - Complete

Notes - A little different approach today.  I was feeling run down by the time I got to pressing, and I also didn't have much time.  I settled somewhat accidentally on pressing the 36kg for reps and rounds.  I did my first set thinking it was the 32 and wondered why it was so damn heavy:) I just rolled from there and decided 5 sets of 3/3 and pull-ups would be effective and efficient.  This was a strong effort in the circumstances and I think it was best not to redline it today and push the 40kg.  Had a very hard training day on Wed, this is week 4, I need a deload week, sleep hasn't been great either. 

11/7/18 Wednesday November 7, 2018 (DB 32kgs 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 32kgs 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

2x:
DB 24kgs step back lunges x 5/5

DB 28kgs step back lunges x 3/3
pull-up x 1
24kg SN x 11/11

5x:
DB 32kgs step back lunges x 3/3
pull-up x 1
24kg SN x 11/11

28/28 lunges
132 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

8:10am - Complete

Notes - Now that was challenging. One of the toughest training sessions I have run, ever.  Stayed controlled, all good reps.  3/3 with the double 32s is something else.  I think on a long-term basis the double 28s are likely the sweet spot here where you can get really good volume with something heavy.  At 32s, it is tough to imagine getting to 5/5 under control, for multiple sets. With that said, slow and steady wins the race.  I am getting very significant mileage out of these lifts.  132 snatches with the 24 is very significant volume for me as well.  Proud of this one.

11/5/18 Monday November 5, 2018 (40kg CL+ PPR, push-ups)

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 - 40kg 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 2H SW x 10
24kg 1H SW x 5/5
32kg 2H SW x 10
32kg 1H SW x 5/5
36kg 2H SW x 10
36kg 1H SW x 5/5
40kg 2H SW x 10
44kg 2H SW x 10

24kg CL+PPR x 5, set down, switch hands

2x:
32kg CL+PPR x 5, set down, switch hands

36kg CL+PPR x 3, set down, switch hands
push-ups x 10

3x:
40kg CL+PPR x 1/1, x 3 (singles going back and forth)
push-ups x 10

40kg 2H SW x 10
44kg 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

8:00am - Complete

Notes - Very solid training today.  More reps with the 40kg.  Getting it overhead, and swinging it quickly, as well as the 44kg.  This is going well.  My first push press actually was the 44kg by accident, which I got up overhead with no issues.  It did feel heavy.  I need to get some heavy cleans and swings in with the 44kg over the next few weeks for sure. 

11/3/18 Saturday November 3, 2018 (TGU, DL, bodyweight)

7:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:15am - 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

8:30am- Training session - 24kg, body weight

4x:
24kg TGU x 1/1
48kg DL x 5
Backward SL lunges x 5/5
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

9:00am - Complete

Notes - Felt great.  Good to see this after several weeks of heavy training.  Pleased with progression for sure.

11/2/18 Friday November 2, 2018 (32/36/40kg PR, 40/44kg 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 - 32/36/40kg 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

24kg PR x 5/5

32kg 2H SW x 10

32kg loaded CL x 1/1

36kg 2H SW x 10

36kg loaded CL x 1/1

40kg 2H SW x 10

40kg loaded CL x 1/1

3x:
32kg PR x 3/3
pull-up x 1
36kg PR x 2/2
pull-up x 1
40kg PR x 1/1 (on the last set, got the L, fail R, set bell down, did another loaded CL on the L, then got the R on a serious grind)
pull-up x 1

40kg 2H SW x 10
44kg 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

8:15am - Complete

Notes - This was a great training session.  A huge grind to get the last 40kg PR on the R side, after a fail on the 3rd round.  Was seriously pumped.  A lot of heavy bells in this session today.  Trying to get the body used to them again.  I am going to continue to use swings to move the bells fast so my body gets used to handling them.  And cleans.