From Maui, HI
8:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:15am- Training session - DB Arnold Press, DB SQ, Other
DB Arnold Press 50lb x 10/10
DB SQ 50 lb x 10/10
DB Arnold Press 60lb x 5/5
DB SQ 60 lb x 5/5
DB Arnold Press 70lb x 3/3
DB SQ 70 lb x 3/3
DB Arnold Press 80lb x 1/1
5x:
DB Arnold Press 70lb x 3/3
DB SW 50lb x 10, or 70 lb x 10
DB SN 50lb x 5/5, x 2
3x:
Push-ups x 10
Pull-ups x 3
Step-back lunges x 10/10
Static double farmer carry holds 75lbs each hand, hold for time, x 2
rolling
Band wrist extensions, 10 x 2 sets per hand
10:15am - Complete
Notes - Great overall training session from the Grand Wailea in Maui, HI where we are staying for our honeymoon. Did some searching around on YouTube and decided on the one-arm Arnold Press as the best substitute for one-arm press training given lack of equipment options here. Tried a few other lifts as well with dumbbells, front-squatting I also used the Arnold Press position for the rack, which worked well. For other days I am planning on push-pressing dumbbells for reps, likely with a 75lb dumbbell, or 80lb, need to see how that feels. It's more challenging than a kettlebell. I also will be doing some double step-back lunges, and will see about doing more snatches. That as well was a bit challenging with a dumbbell, but I made do.
Friday, November 16, 2018
11/14/18 Wednesday November 14, 2018 (5 min SN test, DB 32kgs stepback lunges, pull-ups)
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 - 5 min SN test, DB 32kgs stepback lunges, pull-ups
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10
5 min SN test with the 24kg, 100 reps, took 5:08 (missed by 8 seconds)
Rep scheme was 15/15 10/10, set down, 10/10 set down, 10/10 set down, 5/5
2x:
DB 24kgs step back lunges x 5/5
DB 28kgs step back lunges x 3/3
pull-up x 1
5x:
DB 32kgs step back lunges x 2/2
pull-up x 1
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 - Writing this from Maui on Friday on my honeymoon! Obviously not hitting the snatch test at under 5 minutes was frustrating. I had been fighting a cold. It was very tough to breath and that was the issue for the test, not strength. My goal for the test is to go 15/15 10/10 10/10, get to 70 reps, without setting the bell down. I was at about 2:15 when I got the first 50 reps done, and set the bell down. That is very good tempo and it is what I need to finish the test. I have to get the next 20 reps in before setting the bell down. From there I will go ideally 10/10 5/5 for the final 30 reps. Since I was close, I will consider it an overall ok result, as it tells me generally where I stand. I can do better on the day of the test.
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 - 5 min SN test, DB 32kgs stepback lunges, pull-ups
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10
5 min SN test with the 24kg, 100 reps, took 5:08 (missed by 8 seconds)
Rep scheme was 15/15 10/10, set down, 10/10 set down, 10/10 set down, 5/5
2x:
DB 24kgs step back lunges x 5/5
DB 28kgs step back lunges x 3/3
pull-up x 1
5x:
DB 32kgs step back lunges x 2/2
pull-up x 1
28/28 lunges
rollinghanging 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 - Writing this from Maui on Friday on my honeymoon! Obviously not hitting the snatch test at under 5 minutes was frustrating. I had been fighting a cold. It was very tough to breath and that was the issue for the test, not strength. My goal for the test is to go 15/15 10/10 10/10, get to 70 reps, without setting the bell down. I was at about 2:15 when I got the first 50 reps done, and set the bell down. That is very good tempo and it is what I need to finish the test. I have to get the next 20 reps in before setting the bell down. From there I will go ideally 10/10 5/5 for the final 30 reps. Since I was close, I will consider it an overall ok result, as it tells me generally where I stand. I can do better on the day of the test.
Monday, November 12, 2018
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.
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
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)
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.
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.
Friday, November 9, 2018
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
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.
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 1/15x:
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.
Wednesday, November 7, 2018
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.
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
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.
Monday, November 5, 2018
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.
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
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.
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